21 Nov Lab Rat – PowerBuilding Beta Test 2 – Test Week

I recently completed a 10/20/Life PowerBuilding Book Beta Test.  Coming off a PR performance at Redemption III in Ft. Myers, FL.  I decided it was time to get healthier and change the pace for a little.  May 28th I tipped the scale around 282lbs, currently I sit in the high 240’s. 

I fell slightly behind on my logs so I decided to skip posting my Week 9 deload.  All deload work was done in Greenville, NC while traveling for work, couldn’t have times that one better.  I took 5 singles with ~50% on squat, bench and deadlift then worked at a moderate intensity with all accessory work.

Leg/Back Power Day – Saturday 11/12/16

The goal for today was Week 8’s weight for as many reps as possible, I had a goal number of 10.

Squats

• 2 x 5 w/ 155
• 245 x 5
• 335 x 5
• 375 x 10

Deadlift

• 225 x 3
• 315 x 3
• 365 x 3
• 405 x 10

Way too low RPE for the test week, I'll bump the weight next Saturday. 375 and 405 respectively. #1020life #powerrackstrength #teamprs #teamsamson #powerlifting #powerbuilding #squat #bench #deadlift #strong #bodybuilding #crossfit #fitfam

A post shared by Jason Kowalewski (@jasonkowalewski) on Nov 12, 2016 at 11:29am PST

Bench / Chest Power – Monday 11/14/16

At the end of the last PowerBuilding block I did 320 x 9, my goal for this was 10 reps.

Bench

• 2 x 5 w/ 140
• 2 x 5 w/ 230
• 280 x 5
• 320 x 10

Back / Hams – Wednesday 11/15/16

Stiff leg deadlift (deficit) – 10, 10 , 8, 8

Hamstring curl – 12, 10, 8

Pull Up – 30

Wide grip pull down – 15, 12, 10

Heavy DB row – 12, 10 8

BB shrug – 15, 12, 10

 Shoulders / Arms – Thursday 11/16/16

Front raise s/s side raise – 3 x 12

Single arm DB preacher curls – 15, 12, 10

Rope hammer curl – 15, 12, 10

BB curls – 20, 15, 12

Single arm Triceps pushdown –15, 12, 10

Rope overhead extension – 15, 12, 10

Skull crushers – 20, 15, 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