05 May Lab Rat – Pre Contest Week 6

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

[wa-wps]

[fbvideo link=”https://www.facebook.com/jason.kowalewski.9/videos/10208989284320108/” width=”500″ height=”400″ onlyvideo=”1″]

2 x 2 w/400lbs then worked up to 415lbs with a medium grip/shoulder saver #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #precontest #competition #training #gymlife #crossfit #wod #bodybuilding #muscle #fitfam #igersjax #chestday

A post shared by Jason Kowalewski (@jasonkowalewski) on Apr 18, 2016 at 6:08pm PDT

Squat / Deadlift – Saturday 4/16/16

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 felt great!  Deadlifts moved well but I was ready for the day to be over when 545 was on the bar.

Squats (Mastodon bar)

• 2 x 6 w/ 150
• 2 x 3 w/ 240
• 330 x 2
• 420 x 2
• 2 x 2 w/ 510 (light wrap)
• 2 x 2 w/ 560 (medium wrap)

Deadlift

• 225 x 2
• 315 x 2
• 405 x 2
• 2 x 2 w/ 495
• 2 x 2 w/ 545

 

Bench – Monday 4/18/16

Rotator work and several empty sets with the bar were used to get some blood flowing.  Top sets with 380lbs felt off last week, 400lbs felt better than ever this week.  Great confidence builder.

Bench

• 2 x 5 w/ 135
• 2 x 3 w/ 225
• 315 x 2
• 2 x 2 w/ 365
• 2 x 2 w/ 400

Medium grip bench (shoulder saver) – 5 reps of 335, 385, 415

Band flys

 

Squat / Deadlift Assistance Day – Wednesday 4/20/2016

McGill Big 3 for a couple rounds

Light band pull aparts

D/B row – 3 x 12

D/B shrugs – 3 x 12

Goblet squat – 4 x 8