26 Sep Lab Rat – PowerBuilding Beta Test 2 – Week 1

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. 

Under the watchful eye of teammate Tucker Loken I recently completed a 10 week PowerBuilding program.  The results of this can be seen in my  previous training log.  After the conclusion of the PowerBuilding beta test I deloaded for a couple weeks while determining what direction I wanted to go.  After some thought the plan is to run another 10 week PowerBuilding program followed by a standard offseason ultimately leading into a pre contest cycle.  I’ve got my eyes on Redemption IV, Team PRS / Team Samson always have a strong presence and it’s a damn good time.

Leg/Back Power Day – Saturday 9/10/16 –

As always the warmup consisted of the McGill Big 3 and a few sets with an empty bar.

Squats (buffalo bar)

• 2 x 8 w/ 145
• 2 x 8 w/ 235
• 285 x 8
• 2 x 8 w/ 325

Deadlift

• 2 x 8 w/ 225
• 2 x 8 w/ 315
• 365 x 8

Leg Press – 3 x 12

Split squats – 12, 10 8

Bench / Chest Power – Monday 9/12/16

Bench

• 2 x 8 w/ 135
• 2 x 8 w/ 225
• 245 x 8
• 2 x 8 w/ 275

Seated Shoulder Press – 2 x 10, 2 x 8

Dips – 3 x 20

Incline DB – 12, 10, 8

Band Fly – 3 x 15

Back / Hams – Thursday 9/15/16

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

Hamstring curl – 12, 10, 8

Pull Up – 30

Wide grip pull down – 15, 12, 10

DB row – 12, 10 8

BB row – 15, 12, 10

BB shrug – 15, 12, 10

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