30 Nov Lab Rat – Off Season 405 x 50

I recently competed in the RPS Chalk & Iron September 28th where I tied my best total of 1653.4 lbs (squat – 633.8 lbs, bench 435.4 x lbs. deadlift – 584.2 lbs) at a bodyweight of 241.6 lbs vs. 268 lbs.  I’m currently in an off-season with plans for a February meet.

As discussed in my previous log I’m doing a 3 week mini cycle to end my offseason before leaving for London (hopefully my last time this year haha).  The layout is simple, moderate triples for week 1, doubles for week 2 and finally singles.  I’ll keep the RPE range similar each week by increasing the weight as a rep is dropped off.

Squat / Deadlift – Saturday November 18, 2017

I kicked things off with the McGill Big 3 followed by goblet squats then a few sets with an empty bar.  Squats stayed around a 7-8RPE and deadlifts were a whole different story.  As I started getting into my heavier working sets Brian suggested I focus more on form work and adjusting my setup to get an ideal wedge and design a more efficient pull.  It’s easy to pull lighter weights without “new form” breaking down.  This makes determining if an adjustment will help or hinder your performance.  With the factors taken into consideration 405 was the chosen weight and I pulled a bunch of reps.  Honestly, I don’t even know how many singles or doubles I pulled that day.  North of 50 for sure.

Squat (safety squat bar)

• 2 x 5 w/ 155
• 2 x 5 w/ 245
• 295 x 3
• 335 x 2
• 385 x 2
• 425 x 2

Deadlift (2″ block)

• 2 x 3 w/ 225
• 315 x 2
• 405 x 1 or 2 for a bunch

Stir the Pot – 120

Bench – Monday November 20, 2017

I opted to get back in Brian’s shirt this week because part of me likes the challenge, part of me wants to help and there’s an idea out there of doing a bench only meet or push / pull equipped.

Bench

• 2 x 5 w/ 140
• 2 x 3 w/ 230
• 280 x 2
• 320 x 2
• 350 x 2
• 370 x 2

Bench (shirt break in)

• 410 x 3 (4board)
• 460 x 3 (3board)
• 500 x 2 (2 board)
• 550 (2 board)

Incline d/b – 3 x 10

Band fly – 100 reps

Stir the pot – 120

Back / Leg Accessory Day – November 22, 2017

McGill Big 3 – couple rounds

Piston Belt Squat – 3 x 8

Goblet Squat – 3 x 8

Paused Barbell Row – 4 x 8

Barbell Shrug – 4 x 12

D/B row x 10 and D/B shrug x 10 – 3 rounds

Lat Pulldown – 4 x 12

Stir the pot – 160

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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
• Lab Rat – Back to the Off-Season - January 20, 2018
• Lab Rat – Pulling Out.. of the meet - January 13, 2018