01 Jul Lab Rat – PowerBuilding Beta Test – Week 2, Day 3 & 4

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 2 of PowerBuilding has come to an end, this week brought increased intensity, weight and tempo.  Surprisingly I handled this week much better than Week 1, I’ll push one more week then deload.  Since I haven’t put many details of the program into the log let I’ll give you a quick overview of how the Big 3 will be handled, keep in mind there is still a strong focus these movements along with addressing weak points.  I made solid improvements in the offseason so I’ll be following the same format while PowerBuilding –

• Week 1 – 4 x 8
• Week 2 – 4 x 6
• Week 3 – 4 x 4
• Deload
• Week 5 – Beat Week 1
• Week 6 – Beat Week 2
• Week 7 – Beat Week 3
• Week 8 – Deload
• Week 9 – You’ll have to wait
• Week 10 – Same as Week 9

Back / Trap Hypertrophy – Wednesday 6/ 22/16

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

Lat Pulldown – 3 x 12, 10, 8

McGill Chins – 8 x 2 (alternating grip)

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

T-Bar Rows – 3 x 10, 8, 6

Chest supported rows 3 x 12, 10, 8

BB shrugs 3 x 12, 10, 8 w/225 (squeeze & hold at top)

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

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

Shoulders / Arms – Thursday 6/23/16

Seated calf raises 4 x 20, 20, 15, 15

Cable fly SS w/ flat chest press machine 4 x 15, 15, 12, 12

High incline DB shoulder press 3 x 10, 8, 6

DB front raise SS w/ side raises 3 x 12, 10, 8

BB curls 3 x 12, 10, 8

DB hammer curls 3 x 12, 10, 8

Machine curls 3 x 15, 12, 10, drop set

BB skull crushers 3 x 12, 10, 8

Rope pushdowns 3 x 12, 10, 8

Single arm cable kick back 3 x 15, 12, 10

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)

• Lab Rat – Chasing a 600lb Bench - January 30, 2018
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• Lab Rat – Pulling Out.. of the meet - January 13, 2018