03 Apr Lab Rat Offseason Week 3 Day 2 & 3

I’m currently in a short offseason training cycle after competing in the XPC Finals at the Arnold Sports Festival® March, 7th.  An entry form was recently submitted for the RPS Redemption Meet in Ft. Myers May 30th.  Goals for this meet are to improve my 242 w/wraps total of 1550 via 550, 425, 575

Offseason training is officially over, all 3 weeks of it.  I must admit it was refreshing to train without much concern for hitting specific numbers or percentages.  Next week calls for a trip to Charlotte for work and a deload.  One would think I plan my work travel around deload weeks.  Monday’s training kicked off with the usual rotator work and a couple sets with the bar.

Bench

• 135 3 x 6
• 225 x 4
• 275 x 4
• 315 x 4
• 335 x 4
• 365 x 4 (2 board)
• 385 x 4 (2 board)

Incline d/b – 4 x 12

Tri push down – 4 x 15

Bench dips – 4 x 20

Squat / Deadlift Accessory Day

I didn’t have much motivation to train so I kept it short and sweet.  The McGill Big 3 was used to warm up.

McGill chins – 20 reps alternating grip

D/b rows – 4 x 12

Shrugs – 4 x 10 w/315

Hammer curls – 4 x 15

McGill Big 3 – a few 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.

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