Jason Kowalewski – Days Out From 30 and a Vacation

I recently competed at the RPS Central Florida PHG Throwdown May 26th in Orlando, FL.  Ultimately, I fell short of reaching my goal to best my previous total of 1653.4 lbs (squat – 633.8 lbs, bench 435.4 x lbs. deadlift – 584.2 lbs) in the 242lb weight class.  I’ll be following the 10/20/Life Off-Season combo chart to address weak points before stepping back on the platform in the fall, location to be determined.  


Life has taken a rather crazy turn of events recently and I’m placing much more focus outside the gym than inside.  Don’t get me wrong I’m still training however I’m much more flexible with my schedule than I have been in the past.  That’s the beauty of 10/20/Life, the off-season offers the end user flexibility to modify the program as needed.  It allows you to back off when applicable knowing the push and commitment will come when needed (pre-contest).  With all of that said, I didn’t get my normal squat/deadlift work in over the weekend as I spend it in sunny Live Oak, FL. for the 9U Baseball State Tournament.


Bench – Monday July 9, 2018

Working a short week (Monday – Wednesday) put some pressure on needing to take care of things at work and around the house before leaving for vacation.  My training sessions were short and sweet.  I’ve actually been on the fence about switching to a PowerBuilding program for a change of pace so I decided to see where I sat with 225 for reps.  By no means was a fresh (training at 9pm) on a pretty much empty stomach but it’s what came to mind, especially knowing next weekend would be condensed as well.

  • 2 x 6 w/ 135
  • 2 x 6 w/ 185
  • 225 x 20 (had more in the tank but didn’t want to sacrifice form)
  • 2 x 20 w/ 225 (decided to knock a few more sets out for volume)


Close Grip Bench – 185 x 8, 225 x 8, 225 x 12

Low Cable Fly – 3 x 20

High Cable Fly – 3 x 20


Leg / Back Accessory – Tuesday July 10, 2018

Knee Prehab / Rehab – Hamstring curl, Banded TKE’s, Peterson Squats

Belt Squat – Sets of 12, working up to a moderate weight

Single Leg Extension – 4 x 12

Single Leg D/L

Wide Grip Lat Pulldown s/s w/ Narrow Grip Pulldown – 4 x 15

Low Row – 4 x 15

D/B Shrugs – 4 x 20

Hammer Curl – 4 x 20

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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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