Jason Kowalewski – The Final Deload Pre-Contest Week 6

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.


My knee continued to hold under the pressure of several mid 500lb squats and 625lb with a reverse band therefore I’ve remained in pre-contest training.  Programming called for a deload this week, providing me with an opportunity to continue hammering form work.

Squat / Deadlift – Saturday April 28, 2018

I arrived to the gym a little early allowing me to knock out most of my rehab work, not a fan of making others wait on me.  Once the single leg curls, banded TKE’s, Peterson squats and Bulgarian split squats were completed I moved to the bulldog bar for a few sets.

Squat (bulldog bar)

  • 2 x 5 w/ 155
  • 2 x 4 w/ 24
  • 335 x 2
  • 8 x 1 w/ 385



  • 315 x 2
  • 8 x 1 w/ 405


The numbers called for ~365 however I wanted to dedicate some time to working on my wedge therefore I opted to use a slightly heavier load.  Everything felt locked in and ready to go.  Looking forward to the heaviest days of the cycle in the coming weeks.  After pulls I did a few sets of single leg deadlifts, farmers carries and stir the pots.


Bench – Monday April 30, 2018

As you might have guessed the day kicked off with the McGill Big 3 followed by rehab work.  Deloads for this training block are 60% so it was a rather quick session.

  • 2 x 5 w/ 140
  • 190 x 5
  • 2 x 3 w/ 230
  • 8 x 1 w/ 270


Close Grip Bench (shoulder saver) – 3 x 8 w/ 230

D/B Skulls (chains) – 4 x 20

Tricep Pressdown – 4 x 20

Band Overhead extension – 4 x 20

Hammer curl – 4 x 20


Leg / Back Accessory – Wednesday May 2, 2018

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

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

Hammer Curl superset with reverse curl – 3 x 15

Double Over Hand Barbell Shrug – 3 x 15

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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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