20 Dec Lab Rat – Offseason Finale

Since my last competition (RPS Redemption in Ft. Myers May 30th) I have completed two 10 week offseason training blocks.  At my last competition 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. There have been talks about me lifting in the 275’s for the foreseeable future.

Week 9 Squat / Deadlift – 12/5

Last weeks deload couldn’t have been timed better, walked into the squat/deadlift combo day feeling very refreshed.  I followed my standard warmup procedure of the McGill Big 3 for a few rounds, KB swings and an empty bar for a few sets.

Squat

• 2 x 5 w/ 150
• 240 x 4
• 330 x 2
• 420 x 2 (light wrap)
• 470 x 2 (medium wrap)
• 510 x 2 (medium wrap)

Deadlift

• 2 x 2 w/225
• 315 x 2
• 405 x 2
• 495 x 2
• 545 x 2

To be honest I expected squats to go better than they did.  The 510 was fairly high on the RPE scale, I had a higher number in mind going into the training and decided to make it up on deadlifts.  Pulls have been feeling really strong this training cycle, the 2″ blocks worked wonders.

Week 9 Bench – 12/7

Rotator work and the bar for a few sets got some blood flowing then plates started going on.

• 2 x 5 w/ 135
• 225 x 5
• 275 x 2
• 315 x 2
• 365 x 2
• 405 x 2

Incline D/B – 3 x 8

Band fly – 60 reps

Band press down – 60 reps

Week 9 Squat / Deadlift Accessory Work 12/9

I’ll be following this template for the next offseason block, a lot of volume I’m not used to..

McGill chins (alternating grip) – 10

D/B row – 3 x 15

Barbell Shrug – 3 x 10 w/ 405

Pause squat (cambered bar) – 3 x 5 w/ 300

Leg Press – 3 x 10

Bulgarian Split Squat – 3 x 10

Week 10 Squat / Deadlift – 12/12

Walked into the gym knowing I had to redeem myself from last weeks performance, warmup was the same as last week.

Squat

• 2 x 5 w/ 150
• 240 x 4
• 330 x 2
• 420 x 1 (light wrap)
• 510 x 1 (medium wrap)
• 560 x 1 (opener wrap)

Deadlift

• 225 x 2
• 315 x 2
• 405 x 1
• 495 x 1
• 565 x 1

Everything felt solid, 560 moved much better than 510 did the week prior.  Clint pointed out some minor technique adjustments on my unrack I’ll be hammering out during the next offseason block.  Deadlift felt as strong as it’s every felt, again some minor tweaks were suggest by Clint.  Overall I’m very happy with the results of this offseason, I’m 20lbs off my best comp squat and 25lbs off my most recent comp pull with more left in the tank.

Week 10 Bench – 12/14

I missed the empty bar so after rotator work I started with 135..

• 135 x 8 (slow, controlled reps), 135 x 5
• 225 x 5
• 275 x 2
• 315 x 2
• 365 x 1
• 405 x 1
• 425 x 1

365 and 405 hit a little high on my chest and were slightly mis grooved.  Brian helped get the bar where it needed to be and 425 looked better than 405.  I could have added some weight to the bar but elected to shut it down and end on a strong note, not a potential miss.  425 is only 15lbs off my best competition bench.

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Week 10 Squat / Deadlift Accessory Work 12/16

McGill chins (alternating grip) – 10

D/B row – 3 x 15

Barbell Shrug – 3 x 10 w/ 315

Pause squat (cambered bar) – 3 x 5 w/ 245

Leg Press – 3 x 10

Bulgarian Split Squat – 3 x 10

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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)

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