12 Jul Lab Rat – PowerBuilding Beta Test – Week 3

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 3 brought some minor tweaks to the training days.  Since the 4th of July fell on a Monday (bench day @ Team Samson) we moved training to Tuesday evening, work happened and I missed training.  Checkout how I adjusted everything below-

Leg/Back Power Day – Saturday 7/2/16 –

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

Squats (cambered bar)

• 2 x 5 w/ 155
• 2 x 4 w/ 245
• 295 x 4
• 2 x 4 w/ 335
• 385 x 4

Pause front squats – 3 x 12, 10, 8

Deadlift

• 225 x 4
• 2 x 4 w/ 315
• 365 x 4
• 405 x 4

Stiff leg deadlift – 3 x 12, 10, 8

Sled Drag – 3 x near fatigue

Overall everything felt pretty solid and moved well.  Lower back and knees are feeling a little off, next week is a deload which comes at a perfect time.

Bench / Chest Power – Monday 7/6/16

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 4
• 275 x 4
• 295 x 4
• 315 x 4

Close grip bench

• 135 x 10
• 185 x 10
• 225 x 10
• 275 x 8 (shoulder saver)
• 295 x 6 (shoulder saver)

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

Bench dips – 3 x 25

Band fly – 2 x 25

Bench feels pretty solid, looking forward to continue pushing the numbers up.

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

Missing chest training threw a slight wrench into my weekly routine.  My lower back was still a little snug from Saturday so I decided to cut some back exercises out, substitute some movements and combine Wednesday and Thursday into Thursday instead of training Wednesday through Saturday.

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

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

Machine curls – Pyramid immediately followed by reverse pyramid

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

Time for a deload!

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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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