11 Jun Lab Rat – Post Meet Week 1

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. 

I took the week following the meet off, didn’t touch a weight or do a single bird dog.  By the time Wednesday/Thursday rolled around I was feeling like a POS and ready to get back into the swing of things.  The plan for this week was lighter weight with a slight bump in volume, I just wanted to get some blood moving and feel like I was doing something.  I’ll finish writing an offseason program next week and start it Saturday the 20th.

Saturday 6/6 – Squat/Deadlift Combo Day

Warm Up- McGill Big three and kb swings

Squats (safety squat bar)

• Bar 2 x 8
• 2 x 5 w/ 155
• 2 x 5 w/245
• 3 x 5 w/335

Sumo Deadlift

• 2 x 5 w/225
• 3 x 5 w/315

Rolling planks – a decent amount

Monday 6/8 (Bench)

• 2 x 8 w/bar
• 2 x 5 w/135
• 2 x 5 w/225 (was supposed to be 3 sets)
• 225 x 30  (started out as my third set till someone said I should go to failure)

Band Fly – 80

Band Press down – 80

6/10 (Squat/Deadlift accessory day)

McGill Big 3 – a few rounds

McGill Chins – 30

Rows

• 2 x 6 w/135
• 2 x 6 w/225
• 275 x 6
• 295 x 6

Shrugs – 4 x 8 w/ 315

Hammer curls – 4 x 12

The following two tabs change content below.

• Bio
• Latest Posts

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