20 Oct Lab Rat – PowerBuilding Beta Test 2 – Week 5

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. 

Motivation has been lagging lately to stay strict on the diet.  Slowly, I’m getting back into the swing of things by cutting my excess snacking out.

Leg/Back Power Day – Saturday 10/8/16

After going through the McGill Big 3 along with some sets with an empty bar I threw a plate on and did a few sets, everything felt great.  Put a second plate on and felt something ‘pop’ in my rib cage.  Applied some capsaicin to dull the pain and decided to shut it down for the day.  After leaving the gym I spent a few hours cutting a downed tree thanks to Hurricane Matthew without pain.  Chalk it up to a day I wasn’t supposed to train I guess.

Bench / Chest Power – Monday 10/10/16

Bench

• 2 x 5 w/ 135
• 2 x 6 w/ 225
• 275 x 6
• 305x 6
• 325x 6

Seated Shoulder Press – 2 x 10, 2 x 8

Incline DB – 12, 10, 8

DB Fly – 3 x 15

Back / Hams – Wednesday 10/12/16

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 row – 15, 12, 10

BB shrug – 15, 12, 10

 Arms – Thursday 10/13/16

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

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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)

• 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