02 Aug Lab Rat – Let There Be Volume

I’m training to compete in the RPS Chalk & Iron September 30th.  I competed in the APF Equipped Nationals (June 17th)  where I totaled 1631lbs (squat – 606.X lbs, bench press 418.X lbs, deadlift 606.X lbs) at a body weight of 239.9lbs.

Squat / Deadlift – Saturday July 22, 2017

This was the first training day of this precontest block.  Luckily, Brian had some downtime between projects and was able to put together a 10 week program for me.  This 10 week cycle has more volume than I’ve previously done with a little heavier loading for deloads.  I kicked things off with the McGill Big three followed by some goblet squats then a few sets with an empty bar.

Squat (Bulldog Bar)

• 2 x 5 w/ 155
• 2 x 4 w/ 245
• 335 x 2
• 385 x 2
• 425 x 2
• 5 x 1 w/ 475

Deadlift

• 2 x 4 w/ 315
• 6 x 1 w/ 405 (form work)
• 5 x 1 w/ 455 (more form adjustments)
• 3 x 1 w/ 405 (even more form work)

Pause Squat – 3 x 5

Single Leg deadlift – 3 x 15

Suitcase Carry – 3 per side

Stir the Pot – 60

Bench – Monday July 24, 2017

Bench training isn’t much different than my squat/deadlift training as far as volume goes.  I thought for sure my elbows and shoulders were going to hate me at the end of the evening but surprisingly they felt great, let’s hope things stay that way!

Bench

• 2 x 6 w/ 135
• 2 x 5 w/ 225
• 275 x 4
• 4 x 1 w/ 315
• 5 x 1 w/ 225
• 315 x 5 (3 board, close grip)
• 365 x 5 (3 board, close grip)
• 385 x 5 (3 board, close grip)

Incline D/B (paused) 3 x 10

D/B Skulls – 3 x 15

Bench Dip – 3 x 15

Stir the Pot – 60

Back / Leg Accessory Day – July 26, 2017

Hammering weak points.

Piston Squat – 3 x 5 w/ 255

Goblet Squat – 3 x 10

McGill Pullup – 16

Paused Barbell Row x 10, D/B row x 10 and D/B shrug x 10 – 3 rounds

DOH Shrug x 15, Stir the Pot x 20 and Hammer Curl x 15 – 3 rounds

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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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