Jason Kowalewski – Crash and Burn Pre-Contest Week 7

I’m currently in pre-contest training to compete at the RPS Central Florida PHG Throwdown May 26th in Orlando, FL.  I’ll be looking to improve on my performance at 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.

 

After coming off a deload I was ready for my heaviest training day for this pre-contest block.  The day called for a top set of 97% + 10lbs then a heavy reverse band (103% + 10lbs).

Squat / Deadlift – Saturday May 5, 2018

As I’ve been doing doing since my knee issue I arrived to the gym about 30 minutes early to knock out my re-hab work.  After leg curls, banded TKE’s, Peterson squats and leg extension I got under an empty bar, everything felt solid.

Squat (bulldog bar)

  • 2 x 5 w/ 155
  • 2 x 4 w/ 245
  • 335 x 2
  • 425 x 1
  • 515 x 1 (medium wrap)
  • 585 – missed near the top
  • 585 x 1
  • 640 for a single, the slowest moving grinder to date.

 

Honestly I’m not sure what happened.  Everything in sleeves through 425 felt solid however once 515 came around it just didn’t feel like my legs were there.  Following an unstable 515 I missed 585 (opener, give or take).  I was fairly agitated and ended up retaking the squat successfully.  After 585 I was supposed to take 625 straight weight then 660 with a reverse band.  Based on my previous miss those lifts weren’t in the cards for the day so I split the difference and tried to make the most of it.

 

Deadlift

  • 315 x 2
  • 405 x 1
  • 495 x 1
  • 545 x 1
  • 585 missed
  • 585 missed again but closer to lockout haha

 

Again not sure what happened and I’m moving on from it.  I pulled 584.x in September and 565 at the end of my offseason, I’ll pull what I need to pull at the meet.  Just chalking it up to one of those days every pre-contest block features.

 

Bench – Monday May 7, 2018

I came into this session hungry, still bitter from missing both lifts Saturday.  A good day was needed to get some positive momentum for the final push to the comp.

  • 2 x 5 w/ 140
  • 190 x 5
  • 2 x 3 w/ 230
  • 280 x 2
  • 320 x 2
  • 370 x 1
  • 2 x 1 w/ 400
  • 425 x 1
  • 450 x 1 (2bd)

 

Close Grip Bench (shoulder saver) – 3 x 3 w/ 320, 370, 390

Incline D/B – 12, 10, 8

Tricep Pressdown – 4 x 20

Band Overhead extension – 4 x 20

Hammer curl – 4 x 20

 

Leg / Back Accessory – Wednesday May 9, 2018

Rehab Work (leg curl, banded TKE, Peterson squat, Bulgarian split squat)

Pause squats – 3 x 5 w/ 285

Wide grip pull down – 3 x 12

Narrow grip pull down – 3 x 12

D/B row superset with D/B shurgs – 3 x 8

Hammer Curl superset with reverse curl – 3 x 15

Double Over Hand Barbell Shrug – 3 x 15

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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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