Lab Rat – Offseason Week 3

I’ll be competing in Ft. Myers, FL. @ RPS Redemption III May 28th.  

[wa-wps]

Squat / Deadlift – Saturday 1/9/16

Test day.  I worked around the dull ache in my side/oblique/lat the previous week and decided it was time to test it.  Started the day off with more rotations of the McGill Big 3 than normal to ensure everything was warm and snug.  Goblet squats instead of kb swings to reduce the stress on my side then under the cambered bar for a few sets.

Squats (low box, cambered bar)

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

Sumo Deadlift (2″ blocks)

  • 225 x 3
  • 315 x 3
  • 405 x 3
  • 455 x 3
  • 495 x 3

Overall everything felt solid and moved with relative ease, hoping to keep this momentum going.

Bench – Monday 1/11/16

The plan was to do my raw offseason work then jump into Brian and/or Byrd’s Inzer Bench Shirt to assist with the break in.  Warmup consisted of rotator work and a few sets with the bar.

Bench

  • 2 x 5 w/ 140
  • 230 x 3 (1 board from here up)
  • 320 x 3
  • 380 x 3

This was less volume than I typically do, usually there’s a set with 275 and 350ish.  380 moved well so that’s promising.

Added Inzer Shirt

  • 410 x 4 (3board)
  • 460 x 4 (3 board)
  • 500 x 3 (2 board from here up)
  • 550 x 2
  • 590 x 1

Not gonna lie, I enjoyed benching in a shirt.. the wheels are turning.

Close Grip Bench Press (shoulder saver) – 3 x 8 w/ 275

I decided to shut it down here as I did enough work for the day.

Bench Dips – 50 reps

Squat / Deadlift Accessory Work – Wednesday 1/13/16

McGill Big 3

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

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.
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