Lab Rat – Equipped Lifting

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.

After the meet I took a week completely off which felt great.  During this time I confirmed my immediate thought following my last deadlift that another competition was just around the corner.  Usually after 3-4 days I’m ready to begin training again, this time around was no different.  The following Saturday I did a few sets with 225 for squats and deadlifts.  Monday I worked up to 185 on the bench, exciting stuff!

Squat / Deadlift – Saturday July 1, 2017

My warm up routine hasn’t changed in months, the McGill Big 3, followed by KB swings or Goblet Squats then a few sets with an empty bar.  I’ll be using the Buffalo bar for this off-season and the beginning of my pre-contest training to save my elbows and shoulders.


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


  • 2 x 5 w/ 225
  • 3 x 5 w/ 315
  • 2 x 5 w/ 365

Bench – Monday July 3, 2017

I offered to help Byrd break in his new bench shirt so the plan was simple, a top set of 5 followed by some board work in a shirt.  I’m not sure if the two are connected or not but my bench was by far the strongest it’s every been around a year ago when I was assisting in breaking in shirts more regularly.

Raw Work

  • 2 x 6 w/ 145
  • 2 x 5 w/ 235
  • 2 x 5 w/ 285
  • 305 x 5

Equipped Work

  • 415 x 3 (4 board)
  • 415 x 3 (3 board)
  • 465 x 2 (3, 2 board)
  • 465 x 2 (2 board)
  • 2 x 2 w/ 505 (2 board)

Back / Leg Accessory Day – July 5, 2017

Brian and Ria threw another kick ass July 4th party that did some damage to my body but the slip n’ slide was worth it!  Since my hip flexors were a little agitated I decided to focus on upper back work.

Barbell Row – 4 x 8 w/ 225

Barbell Shrug- 4 x 8 w/ 315

Pull Up – 40

D/B rows – 2 x 12, 2 x 10

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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.
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Brian Carroll

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Brian Carroll

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