13 Feb Lab Rat – A Little Bit of This and a Little Bit of That – Week 4a
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.
Leg/Back Power Day – Saturday 2/4/17
Warm Up – McGill Big 3 and an empty bar for a few sets.
Pause Squats
- 2 x 6 w/ 145
- 2 x 5 w/ 235
- 2 x 3 w/ 325
- 375 x 3
- 395 x 3
- 415 x 3
Deadlift (6″ block)
- 315 x 3
- 2 x 3 w/ 405
- 2 x 3 w/ 455
- 505 x 3
Split Squats – 3 x 10
[wa-wps]
Bench / Chest Power – Monday 2/6/17
Bench (wide grip paused)
- 2 x 6 w/ 140
- 2 x 5 w/ 230
- 280 x 3
- 320 x 3
- 340 x 3
- 350 x 3
Close grip bench with shoulder saver – 2 x 8 w/ 225, 275 x 8, 315 x 8
Incline DB – 12, 10, 8, 8
Band fly – 60
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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.
Latest posts by Jason Kowalewski (see all)
- Lab Rat – Chasing a 600lb Bench - January 30, 2018
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