18 Jul Lab Rat – A Short Off Season Week 2

 I recently competed in the APF Equipped Nationals where I totaled 1631lbs (squat – 606.x lbs, bench press 418.x lbs, deadlift 606.x lbs) at a bodyweight of 239.9lbs.  I’m running a quick 3 week off-season then jumping into another pre-contest for RPS Chalk & Iron September 30th.

Squat / Deadlift – Saturday July 8, 2017

Saturday’s always start with the McGill Big three followed by KB swings or goblet squats then a few sets with an empty bar.  Since I’m running such a short off-season I decided to do a 3 week push followed by a deload.  Since I’ve been working in the 7 RPE range the third week will be very low impact on my body and allow me to start fresh 10 weeks out.  My off-season layout is simple a top set of 5 week 1 followed by a top set of 4 week 2 then beating that top set week 3.  Simple and effective, let the program work for you!

Squat

• 2 x 5 w/ 145
• 2 x 4 w/ 235
• 285 x 4
• 325 x 4
• 375 x 4
• 415 x 4

Deadlift (4 inch block)

• 2 x 4 w/ 315
• 365 x 4
• 405 x 4
• 455 x 5

Bench – Monday July 10, 2017

Bench

• 2 x 6 w/ 135
• 2 x 5 w/ 225
• 275 x 4
• 2 x 4 w/ 315
• 335 x 4
• 315 x 5 (3 board, close grip)
• 345 x 5 (3 board, close grip)
• 365 x 5 (3 board, close grip)

Incline D/B – 12, 12, 10, 10

Band fly – 4 x 25

Back / Leg Accessory Day – July 12, 2017

I’ve spent the last few weeks placing more focus on my upper back so I wanted to switch things up and ensure I got some lower body work in.

Piston Squat – 3 x 5 w/ 245, 2 x 5 w/ 295

Band Leg Extension – 4 x 15

Single Leg D/L – 4 x 10

Pullup (alternating grip) – 40

D/B row – 12, 12, 10, 10

Wide Grip Lat Pull-down – 4 x 12

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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
• Lab Rat – Back to the Off-Season - January 20, 2018
• Lab Rat – Pulling Out.. of the meet - January 13, 2018