Jason Kowalewski – Pre-Contest Week 9 – The Cut

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.


The hard part is over, openers have been established and easily performed last week.  Coming into the final week the primary focus is the cut and rest / recovery.


Squat / Deadlift – Saturday May 19, 2018

While training for my last competition (September 2017) I performed my second to last warmups noe week out and had a great meet.  In following the theory if something isn’t broken don’t fix it I decided to follow a similar protocal.  Knee rehab movements to mirror what will be available to me at the meet venue.  Banded TKE’s, Peterson squats then under an empty bar.

Squat (safety squat bar)

  • 2 x 5 w/ 155
  • 2 x 3 w/ 245
  • 5 x 1 w/ 335



  • 225 x 2
  • 5 x 1 w/ 315


These numbers were not second to last warmups however based on feel they seemed to be the correct choice for the day.


Whole Body – Monday May 21, 2018 / Wednesday May 23, 2018

At this point i was in the thick of my water load and the purpose of these training sessions was to get blood flowing and continue my knee rehab

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

Leg Extension – 4 x 12

Goblet Squat – 4 x 12

Single leg deadlfit – 4 x 12

Band Fly – 4 x 15

Hammer Curl – 4 x 12

Band pressdown – 4 x 12


Friday May 25, 2018

My bodyweight hit a peak of 269lbs 2weeks out therefore this is by far one of the largest swings I’ve made to date.  At the end of the day with a little suffering (sweating) I stepped on the scale at 239.8lbs.  Yes.. I overshot and it’s my fault, one of the many mistakes I’ll learn from.

Time to eat!!

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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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