19 Apr Lab Rat – Pre Contest Week 5

I’m training for RPS Redemption III May 28th in Ft. Myers, FL.

[wa-wps]

3rd double with 530lbs, feeling great 7 weeks out. #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #precontest #competition #training #gymlife #crossfit #wod #bodybuilding #muscle #fitfam

A post shared by Jason Kowalewski (@jasonkowalewski) on Apr 9, 2016 at 11:20am PDT

Week 5 mirrored week 3 with another 5% increase (working with 82%).

Squat / Deadlift – Saturday 4/9/16

McGill Big 3, Goblet squats and an empty bar were part of the warm up routine.  INZER double gripper knee wraps were used and will be used going forward.  Squats are feeling better than ever, pulls feel about the same as always.

Squats (Mastodon bar)

• 2 x 6 w/ 150
• 2 x 3 w/ 240
• 330 x 2
• 420 x 2
• 3 x 2 w/ 530 (light wrap)

Deadlift

• 225 x 2
• 315 x 2
• 405 x 2
• 3 x 2 w/ 515

 

Bench – Monday 4/11/16

Rotator work and several empty sets with the bar were used to get some blood flowing.

Bench

• 2 x 5 w/ 140
• 2 x 3 w/ 230
• 320 x 2
• 3 x 2 w/ 380

Bench form work – 3 x 2 w/ 280

Medium grip bench (2.5 board) – 5 reps of 315, 365, 385

Band flys

 

Squat / Deadlift Assistance Day – Wednesday 3/30/2016

Barbell row – 3 x 8 w/ 225

Barbell shrugs – Sets of 8 with 315, 365, 405

McGill Big 3 for a couple rounds

I cut the session here as my lower back wasn’t feeling 100% and I wanted to keep a lot in the tank for the upcoming squat/deadlift day.