20 Jan Lat Rat – A Little Bit of This and a Little Bit of That – Week 1

I recently completed a second round of 10/20/Life PowerBuilding.  After a PR performance at Redemption III in Ft. Myers, FL (May 2016) I decided it was time to get healthier and change the pace for a little.  May 28th I tipped the scale around 282lbs, I’ve now stabilized at 260 with a low of 250. 

Several members of Team Samson are prepping for the Arnold and the desire to step onto the platform has returned.  Having a goal to train for has always helped keep me on track and motivated so I’ve decided to pencil in Redemption IV in May.  My health, athletic ability and weight isn’t quite where I’d like it so I’ll be combining a standard off season template with the PowerBuilding template.  My goal is to condition my body for the heavier weight while stripping off another 10lbs.  Yes, getting stronger while losing weight.

Leg/Back Power Day – Saturday 1/14/17

My warmup hasn’t changed – McGill Big 3 and an empty bar for a few sets.

Squats

• 2 x 5 w/ 145
• 2 x 5 w/ 235
• 2 x 5 w/ 325
• 375 x 5

Deadlift

• 245 x 5
• 2 x 5 w/ 335
• 2 x 5 w/425

Split Squats – 3 x 10

Bench / Chest Power – Monday 10/16/17

Bench

• 2 x 5 w/ 135
• 2 x 5 w/ 225
• 2 x 5 w/ 275
• 305 x 5

Close grip bench with shoulder saver – 2 x 8 w/ 225, 2 x 8 w/ 275

Incline DB – 12, 10, 8, 8

Band fly – 60

Week 1 Bench work, top set of 305. #1020life #powerrackstrength #teamprs #teamsamson #powerlifting #powerbuilding #squat #bench #deadlift #strong #bodybuilding #crossfit #fitfam

A post shared by Jason Kowalewski (@jasonkowalewski) on Jan 20, 2017 at 11:44am PST

The following two tabs change content below.

• Bio
• Latest Posts

Jason Kowalewski

Jason Kowalewski is an up and coming raw powerlifter residing in Jacksonville, Florida where he trains with Team Samson. In his younger years he was a “gear head” who built his first drag car before obtaining a driver’s license. Within the last 6 years his primary focus has shifted from motorsports to powerlifting. Jason began training under Brian’s tutelage in February 2013. He was actually one of the initial test subjects, hence the name Lab Rat. Since then he has seen significant improvements on all lifts with his commitment to Brian and the 10/20/Life methodology. To date his best total is 1653.4lbs via 633.8lb squat, 435.4lb bench and 584.9lb deadlift at 242lbs.

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