20 Jan Lab Rat – Back to the Off-Season

I recently competed in 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.  I’m currently in an off-season with plans for an April/May meet.

As you’re now aware I decided to pullout of the February 17th meet in Daytona due to some issues with my knee and lack of general commitment to the competition.  I’m working to coordinate with the rest of Team Samson to determine the best timing for a meet in the semi near future so for now it’s a reset to off-season training.

Squat / Deadlift – Saturday January 13, 2018

Driving to the gym I realized I forgot my shoes.. shoutout to Byrd for letting me borrow a pair.  The day started as ususal with the McGill Big 3 followed by a few sets with an empty bar.

Squat (buffalo bar)

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

Deadlift (2″ block)

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

Pause Squats – 2 x 5 w/ 245, 295 x 5

Farmers Carry – few trips per side

Stir the pot – 160

Bench – Monday January 15, 2018

• 2 x 5 w/ 145
• 2 x 5 w/ 235
• 285 x 5
• 2 x 5 w/ 325

After my top sets I threw on one of Brian’s new Inzer SDP shirts to assist with the break in process.

• 325 x 5 (5 board)
• 415 x 5 (4 board)
• 465 x 4 (3 board)
• 505 x 3 (3 board)
• 555 x 2 (3 board)

After the work above I put a shirt with a larger chest plate and smaller sleeve and worked the same numbers/reps above starting at 410.

Incline DB – 4 x 12

Grenade tricep extension – 4 x 20

Back / Leg Accessory Day – January 17, 2017

McGill Big 3 – couple rounds

Piston Squat – 3 x 5

Single leg deadlift- 3 x 8

Band hamstring curl – 3 x 12

Wide grip pull down – 4 x 10

Narrow grip pull down – 4 x 10

D/B row x 10 and D/B shrug x 15 – 3 rounds

Stir the pot – 160

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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