Lab Rat – Getting a Little Stir Crazy

I’m training for the XPC Finals at the Arnold Sports Festival® March, 7, 2015.  I’ll be competing as a 242lb raw lifter looking to improve my best meet lifts of 575, 430 and 600. 

I’ve been on a deload FOREVER, or that’s at least how it feels.  Week 2 was cut short due to elbow pain while benching.  Instead of pushing through the pain Brian, Adam and Clint advised it was best to shut it down and come back to fight another day.  Trying to avoid placing much strain on my elbow made deloading much more boring than usual but the downtime feels like it will pay off.  I’m eager to get some weight on my back Saturday morning and start dialing everything in!

Week 3 Day 1 (combo)

  • McGill Big 3
  • Squats (cambered bar) –  Bar 2 x 8, 170 2 x 5, 260 3 x 2
  • Standing leg extension – 4 x 10
  • GHR – 4 x 8
  • Rolling plank – a bunch

Week 3 Day 2 (Bench)

  • McGill Big 3 – a couple rounds
  • Rotator work – light work with bands
  • Band pull apart – 6 x 20
  • Hammer curls – 4 x 12
  • McGill Big 3

Week 3 Day 3

  • McGill Big 3 – multiple rounds
  • Hammer curls – 4 x 12

For discounts on Game Plan products endorsed by 10/20/Life – https://www.powerrackstrength.com/game-plan/

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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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