18 May Lab Rat – PR Week! Pre Contest – Week 9

I’m training for RPS Redemption III May 28th in Ft. Myers, FL.

Squat / Deadlift – Saturday 5/7/16

This training day was going to be hardest and heaviest of them all, digging deep would be a requirement.  As always the McGill Big 3, Goblet squats and an empty bar were part of the warm up routine.  INZER double gripper knee wraps were used and they broke in perfect, just as expected.  My squat and pull is feeling stronger than ever, partially because it is.  Last week’s top sets were both PR’s and this week was no different.  15lbs was added to each lift with ease.

Squats (Mastodon bar)

• 2 x 5 w/ 150
• 240 x 3
• 330 x 2
• 420 x 2
• 510 (light wrap)
• 585 (medium wrap, around an opener and 5lbs better than my best comp squat)
• 635 (damn good wrap, thanks Keith!)

Deadlift

• 225 x 2
• 315 x 2
• 405 x 2
• 495
• 570 (around an opener)
• 620

Bench – Monday 5/9/16

Last week I worked up to 430 from my chest and 450 off a 2board.  The goal for today was a small PR (445).  Rotator work and several empty sets with the bar were used to get some blood flowing.

Bench

• 2 x 5 w/ 135
• 2 x 3 w/ 225
• 315 x 2
• 365
• 410 (moved a tad slow..)
• 430 (moved much better than 410, perfect groove)
• 445 (touched a little high but muscled through it)

Squat / Deadlift Assistance Day – Wednesday 5/4/2016

This day remained lighter than it was during the beginning of the training cycle.  I’ll avoid any straight bar movements on this day going forward attempting to stay as healthy as possible for the competition.

McGill Big 3 for a couple rounds

Light band pull aparts

D/B row – 3 x 12

D/B shrugs – 3 x 12

Goblet squat – 4 x 8

K/B deadlift – 4 x 8

The following two tabs change content below.

• Bio
• Latest Posts

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
• Lab Rat – Back to the Off-Season - January 20, 2018
• Lab Rat – Pulling Out.. of the meet - January 13, 2018