Lab Rat – Mini Meet – Pre Contest Week 4

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.

Those that followed my training for the APF Equipped Nationals a few months back will be all too familiar with the training log featured below.  For those that are just tuning in several trips to London forced me into doing mini meets several times throughout the training cycle.  The idea of this came from the jumbo days commonly found in offseason training.  I was hopeful this wouldn’t be the case this time around but work had other ideas.

Squat / Bench / Deadlift – Saturday July 12, 2017

Having just come off a deload week I was ready to get back into wraps and see a slight increase in the percentages. Like always, the day started with the McGill Big three followed by some goblet squats then a few sets with an empty bar.

Squat (Buffalo Bar)

  • 2 x 5 w/ 145
  • 2 x 4 w/ 235
  • 325 x 2
  • 415 x 2
  • 465 x 1 (light wrap)
  • 2 x 1 w/ 535 (medium wrap)
  • 545 x 1 (medium wrap)


After a short break and a peanut butter sandwich I got in gear as I still had a long day ahead.

  • 2 x 5 w/ 145
  • 2 x 3 w/ 235
  • 325 x 1
  • 3 x 1 w/ 345
  • 2 x 1 w/ 365 (1 board)


The tank started running dry towards the end of the day.  I usually run an expedited pace on days like this as I try to get all my work done in a similar time to others training.

  • 2 x 3 w/ 315
  • 405 x 2
  • 495 x 1
  • 3 x 1 w/ 535




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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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