
17 Dec Lab Rat – Tis the Season for Comp Prep
I recently competed in the RPS Chalk & Iron September 28th where I tied my best total of 1653.4 lbs (squat – 633.8 lbs, bench 435.4 x lbs. deadlift – 584.2 lbs) at a bodyweight of 241.6 lbs vs. 268 lbs. I’m currently training for SPF Daytona Beach Classic February 17th.
I wrapped up my last trip to London December 7th and started competition prep the following Saturday. Stan and Nick kick things off a week earlier. A rather unique 10/20/Life template was applied for my last competition that worked extremely well so I’ll be following the same format for the main movements and adjust the accessory work accordingly.
Squat / Deadlift – Saturday December 9, 2017
I did absolutely nothing while in the UK. Let me rephrase that, I didn’t make it to gym nor did I do the McGill Big 3 therefore I knew my first day back was going to suck. As always, things started with the McGill Big 3 followed by goblet squats then a few sets with an empty bar. To my surprise the weights moved much easier than expected for both squats and pulls. After my working sets from 2″ blocks I continued doing form work from the floor with 405.
Squat
- 2 x 5 w/ 155
- 2 x 5 w/ 245
- 335 x 3
- 385 x 2
- 425 x 2
- 5 x 1 w/ 475
Deadlift (2″ block)
- 2 x 3 w/ 315
- 405 x 2
- 5 x 1 w/ 455
Pause Belt Squat – 4 x 6
Single leg deadlift – 4 x 8
Stir the Pot – 120
Bench – Monday December 11, 2017
Bench work called for the same layout as my squat / deadlift session Saturday, 5 x 1 @ 75%.
Bench
- 2 x 5 w/ 145
- 2 x 4 w/ 235
- 285 x 2
- 5 x 1 w/ 335
Close grip bench (3 board) – 275 x 8, 2 x 8 w/ 325
Incline d/b – 4 x 10
Grenade tricep extension – 4 x 12
Band fly – 100 reps
Stir the pot – 120
Back / Leg Accessory Day – December 13, 2017
McGill Big 3 – couple rounds
Piston Belt Squat – 3 x 8
Paused Barbell Row – 4 x 8
Barbell Shrug – 4 x 12
D/B row x 10 and D/B shrug x 10 – 3 rounds
Lat Pulldown – 4 x 12
Stir the pot – 160

Jason Kowalewski

Latest posts by Jason Kowalewski (see all)
- Lab Rat – Chasing a 600lb Bench - January 30, 2018
- Lab Rat – Back to the Off-Season - January 20, 2018
- Lab Rat – Pulling Out.. of the meet - January 13, 2018
Sorry, the comment form is closed at this time.