18 Jul Lab Rat – PowerBuilding Beta Test – Deload Week

I recently competed at the RPS Redemption III in Ft. Myers, FL.  I didn’t hit certain goals but at the end I walked away injury free with 4 PR’s via 584lb squat, 441lb bench and a 628lb deadlift for a 1653lb total.  I have since decided to be a beta tester for something new, the 10/20/Life PowerBuilding book.

Week 4 followed the exact format of Week 3.  I added a year to my age Monday (bench day @ Team Samson) so instead of training the girlfriend and I relaxed at the beach then went out for a nice dinner and drinks.

Leg/Back Power Day – Saturday 7/9/16 –

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

Squats (buffalo bar)

• 2 x 5 w/ 145
• 2 x 3 w/ 235
• 5 x 1 w/325

Pause front squats – 3 x 12, 10, 8

Deadlift

• 225 x 3
• 5 x 1 w/ 315

Stiff leg deadlift – 3 x 12, 10, 8

Sled Drag – 3 x near fatigue

Singles were done around 50% and all accessory work was pushed a little more than I would have in previous deloads.

Bench / Chest Power – Wednesday 7/13/16

Warmup consisted of  the McGill Big 3 followed by rotator work and a few sets with the bar.

Bench

• 2 x 5, w/ 135
• 225 x 2
• 5 x 1 w/ 245

Close grip bench

• 135 x 10
• 185 x 10
• 205 x 8
• 225 x 6

DB incline bench (neutral grip) -3 x 12, 10, 8

Bench dips – 3 x 25

Band fly – 2 x 25

Back / Trap / Arms Hypertrophy – Thursday 7/ 14/16

Standing calf raise – 4 x 20, 15, 12, 10

Lat Pulldown – 3 x 12, 10, 8

McGill Chins – 4 x 2 (alternating grip)

Single arm reverse grip pulldown – 3 x 15, 12, 10

Machine rows (chest supported) – 3 x 12, 10, 8

Machine shrugs – 5 x 12, 10, 8, 8, 8

Reverse pec deck SS w/ face pulls – 3 x , 15, 12, 10

BB curls – 3 x 12, 10, 8

DB curls – walked the rack (heavy to light then back to the starting weight)

Abs (stir the pot, SB v-up, plank)

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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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