04 Dec Lab Rat – Offseason Weeks 6-8

I’m currently in an offseason training cycle after competing at RPS Redemption in Ft. Myers May 30th.  I ended up lifting in the 275’s vs. the planned 242.  I achieved a 1610lb total via 580 squat, 440 bench and 590 deadlift.  Best numbers at 242 were 550, 425, 575 for 1550.  I don’t have a meet on the horizon yet but there are several goals in mind.

I’ve been slacking on my log however training hasn’t stopped.  Since the last log entry I’ve completed weeks 6 – 8.  I won’t bore you with all the numbers but all lifts from week 2 were beat in week 6 with ease.   Week 7 marked the end of using a box, blocks and boards on the primary movements.  The deload week 8 was used as a transition period to performing the lifts at a full range of motion.

Week 7 Squat / Deadlifts – 11/21

Warmup – Couple rounds of McGill Big 3, KB swings, empty bar (cambered bar) for a few sets

• 2 x 5 w/ 155
• 2 x 5 w/ 245
• 335 x 3
• 385 x 3
• 425 x 3

Deadlifts – 2inch block

• 225 x 3
• 315 x 3
• 405 x 3
• 475 x 3
• 515 x 3

Week 7 Bench – 11/23

The typical warm up was followed by triples off two board starting at 275 ending at 385

• 3 x 5 w/ 135
• 225 x 5 (added 2 board)
• 275 x 3
• 315 x 3
• 365 x 3
• 385 x 3

Close grip bench with shoulder saver – 4 x 8 w/ 275

Band fly – 100 reps

Band press down – 100 reps

Week 7 Squat / Deadlift Accessory Work – 11/25

I’ve cut a lot of the lower body accessory work out for now since I’ve been bumping up the cardio some (walking / stair climber).  Once I get conditioned I’ll slowly add in lower body movements such as piston squats and GHR.

McGill Big 3

McGill Chins (alternating grip) – 30 reps

Barbell Rows – 4 x 8 w/ 225

Barbell Shrugs – 4 x 10 w/ 315

Banded leg extension – 4 x 15

Week 8 Squat / Deadlifts – 11/28

Week 8 was a much needed deload week.  The first 3 weeks followed by a deload were much easier on the body compared to the second 3 week block.  There are a couple factors that also need to be considered (a 4th day was added as a fluff n’ buff / shoulder day and I squatted with a straight bar).  I ended up getting a pair of heeled Adidas shoes from the GF and took this opportunity to give them a shot.  No, I don’t have an opinion on them yet as it was the first time really using them, they feel stable and the color scheme is dead on though!

Warmup – Couple rounds of McGill Big 3, KB swings, empty bar for a few sets

• 3 x 5 w/ 150
• 2 x 4 w/ 260
• 330 for 5 singles

Deadlifts

• 225 x 3
• 315 for 5 singles

Offseason week 8 deload, 350 & 315 #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #offseason #training #gymlife #crossfit #wod #bodybuilding #doyouevenlift #quads #adidas #muscle

A post shared by Jason Kowalewski (@jasonkowalewski) on Nov 28, 2015 at 9:47am PST

Week 8 Bench – 11/30

My shoulders and elbows weren’t very happy for some reason, something to keep an eye on.

• 4 x 5 w/ 135
• 2 x 3 w/ 225
• 275 for 5 singles

Close grip bench with shoulder saver – 3 x 8 w/ 225

Week 8 Squat / Deadlift Accessory Work – 12/2

McGill Big 3

McGill Chins (alternating grip) – 20 reps

D/B rows – 4 x 8

D/B shrugs – 4 x 10

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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.

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