Jason Kowalewski – Pre Contest Week 1

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.  

As mentioned in my previous log I took a week off after the end of an extremely productive off-season.  Coming into this pre-contest training block I feel healthy and strong, hoping to continue building on this momentum.  As you’ll see from my training numbers below Brian and I made several tweaks to the 10/20/Life Pre-Contest combo template, more on this later.

Squat / Deadlift – Saturday March 24, 2018

As I haven’t been in wraps since September, give or take a few training days we added a few more singles to the day and bumped the percentage to 75%.  The day started like every other Saturday with the McGill Big 3 followed by KB  goblet squats then a few sets with an empty bar.

Squat (bulldog bar)

  • 2 x 5 w/ 155
  • 2 x 4 w/ 265
  • 355 x 3
  • 6 x 1 w/ 485


  • 315 x 3
  • 405 x 2
  • 6 x 1 w/ 465

Pause squats – 3 x 5 w/ 255

Pause deadlift – 3 x 3 w/ 355

One Leg GM – 3 x 15

Farmers Carry- couple trips

Stir the pot – a bunch



Bench – Monday March 26, 2018

I walked into this training session unsure how my elbow was going to hold however it felt great during warmups!  Brian is weeks away from his competition and asked if I’d get in a new Inzer SDP to assist with the final break in, of course I secretly enjoy this stuff as it’ll help my transition in the long run..

  • 2 x 5 w/ 145
  • 195 x 5
  • 235 x 5
  • 285 x 3
  • 6 x 1 w/ 335 (paused)

Medium Grip Bench (2 board) – 4 x 5 w/ 345

Shirted Bench

  • 2 x 5 w/ 415 (5 board)
  • 2 x 4 w/ 465 (4 board)
  • 505 x 3 (3 board)
  • 505 x 2 (2 board)

I flew through all this since there was only one other person benching with me..  I was shot.  There were still several movements on my to do list however I lived to fight another day.  Finished the training session with a bunch of band tri work.


Leg / Back Accessory – Wednesday March 28, 2018

There’s been a common theme in Team Samson recently, short staffed.  Adam has been slammed with work and Brian was traveling for business so I had a solo training session.  Every once a while it’s nice to get in and out though!

Piston Squat (safety squat bar) – 3 x 10

We managed to pickup a leg extension and leg curl so those will be a staple to Wednesday moving forward..

Single leg extension – 3 x 15

Single leg curl – 3 x 15

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

Double Over Hand Barbell Shrug – 3 x 15

Hammer Curl superset with reverse curl – 3 x 15

Stir the pot – 200+

Hour and half give or take, dead.[/vc_column_text][/vc_column][/vc_row]

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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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