26 Mar Lab Rat – Back at it! Offseason Week 1

I’m currently in a short offseason training cycle after competing in the XPC Finals at the Arnold Sports Festival® March, 7th.  An entry form was recently submitted for the RPS Redemption Meet in Ft. Myers May 30th.  Goals for this meet are to improve my 242 w/wraps total of 1550 via 550, 425, 575. 

Every aspect of life has been rather hectic since the weekend before the Arnold.  Work has been very demanding including almost two weeks of travel over the last month.  Traveling the week after the Arnold was probably helpful as it kept me out of the gym and forced some recovery time.  Onto training!

Week 1 (3/14 – 3/18)

Day 1 – Squat/Deadlift  Warm Up – McGill Big 3 and 1 arm KB swing

Cambered Bar Squats

• Bar 3 x 8
• 165 x 5
• 255 2 X 5
• 345 2 X 5

Sumo Deadlift  – 4 x 5 w/ 315

Day 2 – Bench  Warm Up-  Rotator work, Bar 2 x 8

• 135 2 x 5
• 225 2 x 5
• 275 2 x 5
• 315 x 5

CG Bench – 4 x 10 w/ 225

Day 3 – Squat/Deadlift Assistance  Warm up – McGill Big 3

McGill chin – 20reps alternating grip

Rows – 4 x 10 w/ 225

Shrugs – 3 x 10 w/ 315, 405 x 8, 315 x 20

Hammer curls – 4 x 12

McGill Big 3 – a few rounds

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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