Lab Rat – Off Season Week 6

I’m currently in an offseason training cycle after competing at RPS Redemption in Ft. Myers May 30th.  I ended up lifting in the 275’s vs. the planned 242.  I achieved a 1610lb total via 580 squat, 440 bench and 590 deadlift.  Best numbers at 242 were 550, 425, 575 for 1550.  I don’t have a meet on the horizon yet but there are several goals in mind.

The goal for week 5 was to beat week 1’s numbers.  The numbers were blown out of the water, probably because I was sandbagging the hell out of the RPE scale the first few weeks.  Week 6 called for a deload but I decided to reset my offseason training and  treat week 6 as week 2, top sets of 4.  I’ll be on vacation August 4th – 9th so I’ll be pushing for another week instead of deloading.  Yes, that will mean 4 weeks without a deload.  I DO NOT recommend this for everyone, deloads are critical to principles of 1020Life along with staying both mentally and physically healthy.

Saturday 7/25 – Squat/Deadlift

Warm up – McGill Big 3, KB swings superset with goblet squats

Squats (all performed w/high box, Texas bar)

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

Sumo Deadlift (4″ blocks)

  • 225 x 4
  • 315 x 4
  • 405 x 4
  • 455 x 4
  • 495 x 4

Sumo pulls are feeling stronger and stronger after each passing week.  As a conventional lifter I’ve always hated pulling sumo.  Going forward I plan on pulling from a 2″ block for several weeks then eventually pulling from the floor.  Hell, I might transition into a sumo puller.  Time will tell.

 

Monday 7/27 – Bench

Warm up – Rotator work, few sets with an empty bar

Bench (all using a 2 board)

  • 2 x 5 w/ 135
  • 2 x  w/ 225
  • 275 x 4
  • 315 x 4
  • 345 x 4
  • 365 x 4

Wide grip pause bench – 275 x 6, 2 x 6 w/ 315

Band fly – 60 reps

Band skulls – 60 reps

 

Wednesday 7/29 (Squat/Deadlift assistance day)

McGill Big 3

McGill chins (alternating grip) – 20 reps

Barbell row – 2 x 10 w/ 135, 4 x 10 w/ 225

Barbell shrug – 2 x 8 w/ 315, 3 x 8 w/405

Hammer curls – 4 x 12

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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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