Jason Kowalewski – Independence Day Deload

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.  

 

This week brought an end to my 3 week mini off-season and the needed deload before the start of a 10 week combo day off-season.  The timing of this was perfect as Saturday’s training had to be quick due to other obligations.  Compounding on that was the 4th of July which always turns into an awesome party at the Carroll’s.  Knowing that I decided to train Tuesday night vs. Wednesday morning, sometimes you can’t pass waking up to no alarm and rolling out of bed when you feel like it.

Squat / Deadlift – June 30, 2018

I decided to play with fire and ended up getting a small burn.  Everytime I’ve walked into the gym since my knee issue the day has always kicked off with knee rehab / prehab followed my the McGill Big 3 then a few sets with an empty bar.  I decided to skip the knee rehab / prehab and jump straight to an empty bar after the Big 3.  Everything felt great till I made it to 225 which greeted me with some slight discomfort (more shin vs. knee) so I decided to shut it down as there wasn’t anything to be gained.  Lesson learned, don’t skip the small stuff.

Squat

  • 2 x 6 w/ 135
  • 2 x 6 w/ 185
  • 225 for a couple

 

Stiff Leg Deadlift (from plate) – 4 x 6 w/ 225

Belt Squat – 4 x 12

Stir the Pot

 

Bench – Monday July 2, 2018

The last 3 weeks have consisted of floor presses however last week I had some aggrivation in my shoulder / chest which I’ve attributed to being bound in a certain postion on the floor press (really the only thing that’s changed in my programming) therefore I decided to switch back to regular benching for now.  Not sure what will happen to floor presses moving forward.

  • 2 x 6 w/ 135
  • 2 x 6 w/ 185
  • 5 x 2 w/ 225

 

Close Grip Bench – 2 x 8 w/ 185, 2 x 8 w/ 225

Incline D/B – 4 x 12

Tri Extensions – 4 x 15

Cable Fly – 4 x 15

 

Leg / Back Accessory – Tuesday July 3, 2018

Low Row S/S w/ Pull Downs – 4 x 12

Single Arm Low Row – 4 x 12

Hammer Strength High Row – 4 x 8

Prehab Work (leg curl, Peterson squats)

Belt Squat – Sets of 8, working up to a moderate weight

Single Leg Extension – 4 x 12

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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