Lab Rat – One Week out from Competition

I’m training for RPS Redemption III May 28th in Ft. Myers, FL.

After coming out of the two heaviest weeks of pre contest training a deload was in order.  Two weeks out was a complete deload, no straight bars, no specialty bars, etc.  My three training days consisted of the McGill Big 3, band work (pull aparts), kb work and very light d/b work.  Nothing too exciting but it needed to be done.

Saturday 5/21/16 – Exactly one week out

The plan for the day was to hit my last warmup on all three lifts.  About half of Team Samson was out of the gym so the squat rotations were quick.  I started warming up around 9:50am and finished pulling by 11:30.  My squat felt a little sluggish but nothing to worry about.  Bench felt on point.  I was fatigued by the time deadlifts came around but they moved well.  Body weight was sitting at 282lbs getting out of bed.

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Squat –

  • 2 x 5 w/ bar
  • 2 x 3 w/ 150
  • 240 x 3
  • 330 x 2
  • 420 x 2
  • 520 x 1 (wrapped)

Bench –

  • 2 x 5 w/ bar
  • 2 x 5 w/ 140
  • 230 x 3
  • 315 x 2
  • 370 x 1

Deadlift –

  • 2 x 2 w/ 225
  • 315 x 2
  • 405 x 2
  • 515 x 1

That’s it.  Time to rest up and drop a couple pounds.


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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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