24 Jun Lab Rat – PowerBuilding beta test – Week 1, Day 1 & 2

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.

After the hype from the last competition died down I put some thought into everything and concluded it was time to make some adjustments and drive change.  I reached out to teammate, Tucker Loken for a new program and diet.  The training consists of volume, volume and more volume.  Something I’m not acclimatized to.  I’ll be doing a four day split for the first four weeks then I’ll be moving to a five day split.  The first four weeks will be a period of adjustment and intensity increase then I’ll move to a 5 day split going forward to place more focus and energy on each exercise.  Over the course of a few days I slowly transitioned into the new diet and was on point June 18th the same day the new program began.

Leg/Back Power Day – Saturday 6/18/16 –

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

Squats (cambered bar)

• 2 x 8 w/ 155
• 2 x 8 w/ 245
• 295 x 8
• 335 x 8

Pause squats (cambered bar)

• 245 x 10
• 265 x 8
• 285 x 6

Deadlift (sumo)

• 2 x 8 w/ 225
• 275 x 8
• 335 x 8

Stiff leg deadlift – 3 x 12, 10, 8

Sled Drag – 3 x near fatigue

Volume was very eye opening, I kept everything at a 7RPE or less for a few reasons.  One, to ensure I got through the workout and to also ensure I didn’t do to much too quick.  The key is maintaining forward moving momentum.

Bench / Chest Power – Monday 6/20/16

This warmup has remained unchanged as well, Mc Gill Big 3 followed by rotator work and a few sets with the bar.

Bench

• 2 x 5, 8 w/ 135
• 2 x 8 w/ 225
• 255 x 8
• 275 x 8

Close grip bench (with shoulder saver)

• 225 x 10
• 245 x 8
• 275 x 6

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

Bench dips – 3 x 25

Band fly – 2 x 25

This day wasn’t nearly as shocking as Saturday, I typically handle bench volume much easier than squat / deadlift volume.

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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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