14 Apr Lab Rat – Knocking More of the Rust Off

For those that didn’t catch my last training log several things pulled me away from training for roughly a month. I created a short offseason to assist me getting back into the swing of things and bridge the gap between now and Pre Contest training.  The plan was simple.  Week one was a few top sets of 5.  Week two came with increased weight and one less rep.  This week I decided to keep the reps at 4 and beat the previous week numbers.  It looked something like this –

Leg / Back Power Day – Saturday April 8, 2017

Warm Up – McGill Big 3, KB swings, Empty bar for a couple sets

Squat (Buffalo Bar)

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

Deadlift (4″ block)

• 225 x 4
• 2 x 4 w/ 315
• 2 x 4 w/ 405
• 2 x 4 w/ 455
• 505 x 3

Bench / Accessory Day – Monday April 10, 2017

Bench

• 2 x 6 w/ 135
• 2 x 4 w/ 225
• 2 x 4 w/ 275
• 2 x 4 w/ 315

Close grip bench (shoulder saver) – 3 x 8 w/ 275

High incline d/b – 12, 12, 10 10

Band Fly – 4 x 25

Little midriff for the fans.. second set of 4 with 320. #1020life #powerrackstrength #teamprs #teamsamson #powerlifting #powerbuilding #squat #bench #deadlift #strong #bodybuilding #crossfit #fitfam

A post shared by Jason Kowalewski (@jasonkowalewski) on Apr 14, 2017 at 12:07pm PDT

Leg / Back Accessory Day -Wednesday April 12, 2017 

Piston Squats – 3 x 8 w/225

Barbell Row – 3 x 8 w/ 225

Leg Extension – 4 x 8

Hamstring Curl – 4 x 8

Pullup – 8 x 5

Shrugs – 5 x 12 w/ 225

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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
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