12 Oct Lab Rat – PowerBuilding Beta Test 2 – Week 4

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. 

Everything felt solid coming off last week’s deload.  Finding motivation to stay strict on the diet has been much harder this time around, I’ve resorted to snacking much more than I did during the previous 10 week cycle.  The added snacking combined with dropping cardio down to 1-2 days per week has resulted in my weight hovering in the 255-256 range.  Next week I’ll be adding a 5th training day and making some diet tweaks.

Leg/Back Power Day – Saturday 10/1/16 –

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

Squats (cambered bar)

• 2 x 6 w/ 155
• 2 x 6 w/ 245
• 295 x 6
• 2 x 6 w/ 335

Deadlift

• 2 x 6 w/ 225
• 2 x 6 w/ 315
• 365 x 6
• 385 x 6

Leg Press – 3 x 12

Split squats – 12, 10 8

Bench / Chest Power – Monday 10/3/16

Bench

• 2 x 5 w/ 135
• 2 x 6 w/ 225
• 275 x 6
• 295 x 6
• 315 x 6

Seated Shoulder Press – 2 x 10, 2 x 8

Dips – 3 x 20

Incline DB – 12, 10, 8

DB Fly – 3 x 15

Back / Hams – Wednesday 10/5/16

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

Shoulders / Arms – Thursday 10/6/16

Single arm side raise – 12, 10, 8

Chest supported rear delt raises – 12, 10, 8

Face pulls – 15, 12, 10

Single arm DB preacher curls – 12, 10, 8

BB curls – 20, 15, 12

Single arm Triceps pushdown – 12, 10, 8

Skull crushers – 20, 15, 12

Stair climber – 30 mins

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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.

Latest posts by Jason Kowalewski (see all)

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