10 May Lab Rat – Pre Contest Week 8
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/10209093556286842/” width=”500″ height=”400″ onlyvideo=”1″]Squat / Deadlift – Saturday 4/30/16
McGill Big 3, Goblet squats and an empty bar were part of the warm up routine. INZER double gripper knee wraps were used and they are breaking in very nice. Squats are feeling stronger than ever and I found a deadlift! Finally pulled 600+ since the first RPS Redemption in 2014.
Squats (Mastodon bar)
- 2 x 6 w/ 150
- 2 x 3 w/ 240
- 330 x 2
- 420 x 2
- 510 (light wrap)
- 560 (medium wrap)
- 620 (good wrap)
Deadlift
- 225 x 2
- 315 x 2
- 405 x 2
- 495
- 550
- 605
Bench – Monday 5/2/16
Rotator work and several empty sets with the bar were used to get some blood flowing. Bench has been feeling much more solid and consistent lately.
Bench
- 2 x 5 w/ 135
- 2 x 3 w/ 225
- 315 x 2
- 365
- 400
- 430
- 450 (2 board)
Squat / Deadlift Assistance Day – Wednesday 5/4/2016
I’ve been keeping this day a little lighter than it was during the beginning of the training cycle and staying away from straight bar movements attempting to stay as healthy as possible for the final push.
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
Jason Kowalewski
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