07 Nov Lab Rat – PowerBuilding Beta Test 2 – Week 7

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 pushed everything back a few days as I stretched the legs on precision rifle out to 850yards Saturday.  Shooting in the Florida heat is miserable so I usually avoid pulling the trigger till ‘fall’ rolls around.

Leg/Back Power Day – Monday 10/24/16

5 Reps!  A much more acceptable and comfortable range for me to work with.  I have yet to embrace 8 reps when deadlifting, it’s just not enjoyable.  My warm up protocol hasn’t change and will not change.  The McGill Big 3 is always first followed by Goblet Squats or KB swings (depending on how I feel) then an empty bar for a few sets.

Squats

• 2 x 5 w/ 145
• 2 x 5 w/ 235
• 285 x 5
• 325 x 5
• 375 x 5

Deadlift

• 225 x 5
• 315 x 5
• 365 x 5
• 405 x 5
• 425 x 5

Bench / Chest Power – Tuesday 10/25/16

Bench

• 2 x 5 w/ 135
• 2 x 5 w/ 225
• 275 x 5
• 315 x 5
• 335x 6

Seated Shoulder Press – 2 x 10, 2 x 8

Incline DB – 12, 10, 8

DB Fly – 3 x 15

Back / Hams – Wednesday 10/26/16

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

 Shoulders / Arms – Thursday 10/13/16

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

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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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