29 Jun Jason Kowalewski – Getting into the Swing of Things Week 3

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.  

As stated in my last training log I’m slowly getting back into the swing of things as I’ve got some outside stressers that are consuming alot of my energy and to be honest I’m still not motivated to really push it just yet.  I plan to bump the RPE after the upcoming deload to construct a stronger foundation, until then I’m enjoying training.

Squat / Deadlift – June 23, 2018

As alwasy the day kicked off with knee rehab / prehab followed my the McGill Big 3 then a few sets with an empty bar.  I’m still squatting to a high box and plan to do so for at least the next six weeks.  When my 10 week offseason kicks off I’ll add some form work after deadlifts to ensure everything stays in check.

Squat (camber bar)

• 2 x 6 w/ 155
• 2 x 6 w/ 245
• 2 x 6 w/ 295
• 3 x 6 w/ 335

Stiff Leg Deadlift (2inch block)

• 2 x 6 w/ 225
• 2 x 6 w/ 315
• 2 x 6 w/ 335
• 365 x 6

Belt Squat – 4 x 15

Stir the Pot

Bench – Monday June 25, 2018

The environment in Team Samson was great, Mike’s steadily pushing his raw bench, Clint’s getting back into gear (WPO??!?) and Brian is benching with a straight bar again after a solid corrective offseason block.  I decided to stick with floor presses to end the small three week training block.  All main movments stayed at 6 reps each week with an increase in weight handled.

• 2 x 6 w/ 135
• 2 x 6 w/ 185
• 2 x 6 w/ 225
• 2 x 6 w/ 275
• 295 x 6

Close Grip Bench (3board) – 3 x 8 w/ 275

Press downs  – 4 x 15

Band Fly – 100

Leg / Back Accessory – Wednesday June 27, 2018

Prehab Work (leg curl, banded TKE’s, Peterson squats)

Belt Squat – 6 x 12

Barbell row – 4 x 12 w/ 225

Wide grip pull down – 4 x 12

Narrow grip pull down – 4 x 12

DB Shrug – 4 x 20

Hammer Curl – 4 x 15[/vc_column_text]

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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.

Latest posts by Jason Kowalewski (see all)

• Jason Kowalewski – Days Out From 30 and a Vacation - July 13, 2018
• Jason Kowalewski – Independence Day Deload - July 6, 2018
• Jason Kowalewski – Getting into the Swing of Things Week 3 - June 29, 2018