17 Mar Lab Rat – Competition Training is Finally Here!

I’m training for RPS Redemption III May 28th in Ft. Myers, FL.

Pre Contest training is finally here! Second set of 4 w/415 lbs #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #precontest #contestprep #training #gymlife #crossfit #wod #bodybuilding

A post shared by Jason Kowalewski (@jasonkowalewski) on Mar 15, 2016 at 8:53am PDT

First week of contest prep, 405 x 4. Looking forward to going into the 600's this time around! #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #precontest #competition #training #gymlife #crossfit #wod #bodybuilding #muscle #spring #springbreak

A post shared by Jason Kowalewski (@jasonkowalewski) on Mar 16, 2016 at 1:59pm PDT

A 9+ month offseason has come to an end, finally.  I look forward to putting all the pieces together and improving my total.  With that said, there’s still a long road ahead and a lot of work to do.  Due to several unforeseen circumstances I didn’t make Team Samson’s Saturday session so everything got pushed back a day ultimately dropping my squat/deadlift assistance day.

Squat / Deadlift – Monday 3/14/16

McGill Big 3, KB swings and an empty bar were part of the warm up routine.

Squats (Texas Bar)

• 2 x 6 w/ 145
• 235 x 5
• 325 x 4
• 2 x 4 w/415

Deadlift

• 225 x 4
• 315 x 4
• 2 x 4 w/405

Everything felt fast, as it should.

Bench – Wednesday 3/16/16

Rotator work and several empty sets with the bar were used to get some blood flowing.

Bench

• 2 x 5 w/ 140
• 230 x 4
• 2 x 4 w/ 300

These moved without much effort however Brian and Byrd pointed out the bar path wasn’t correct (on going issue) so I was prescribed some form work with 230.  Five sets of two reps to be exact.  This will be keep as a secondary movement for the next couple weeks to engrain it.  I followed this up with some medium grip bench work with the shoulder saver.  5 x 5 w/ 275.  These yielded great results during my offseason so naturally I wanted to keep them in the rotation.

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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)

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