Lab Rat – A Little Bit of This and a Little Bit of That – Week 2b

I recently completed a second round of 10/20/Life PowerBuilding.  I’ve decided to pencil in Redemption IV in May.  My health, athletic ability and weight isn’t quite where I’d like it so I’ll be combining a standard off season template with the PowerBuilding template.  My goal is to condition my body for the heavier weight while stripping off another 10lbs.  Yes, getting stronger while losing weight.


Cardio / Abs – Tuesday 1/24/17

Not much needs to be said about this.  45 minutes on a treadmill with varying incline and speed and a couple rounds of the Big3 along with stir the pots and stability ball v-ups.


Leg / Back Accessory Day – Wednesday 1/25/17 

Piston squats – worked up to 4 x 8 w/ 225

Stiff leg d/b deadlift – 4 x 8

Leg extension – 4 x 15

Seated leg curls – 4 x 15

Lat pull downs super set with 8 pull ups (after each set) – 15, 12, 10, 8

Chest supported row – 4 x 12

B/B Shrugs – 4 x 8

Cardio – 30 minutes high incline treadmill with varying speed


Shoulder / Arm Day – Thursday 1/26/17 

D/B front raise s/s with D/B side raise – 12, 12, 10, 10

D/B Shoulder Press – 4 x 10

Face pulls – 4 x 12

BB curls – 20, 15, 12

Rope hammer curl – 15, 12, 10

Single arm Triceps pushdown –15, 12, 10

Rope overhead extension – 15, 12, 10

Cardio – 45 minutes high incline treadmill with varying speed


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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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