14 Apr Lab Rat Pre Contest Week 1 Day 1 & 2

I’m currently training for the RPS Redemption Meet in Ft. Myers May 30th.  Goals for this meet are to improve my 242 w/wraps total of 1550 via 550, 425, 575.

Meet prep has commenced, I’m feeling great and looking forward to lifting/hanging with fellow teammates.  Diet is squared away and dialed in, current bodyweight is 248.  This training cycle will be short and sweet, 6 weeks total.  I’m following a 3 day split using a combo day for squats/deadlifts.

Day 1 – Warm up consisted of two rounds of the McGill Big 3, KB swings and a few sets with an empty bar.

Squats (Buffalo Bar)

• 145  2 x 5
• 235 x 4
• 325 x 2
• 425  4 x 3

Deadlift

• 245  2 x 2
• 335 x 2
• 425 4 x 3

Pause squats – 3 x 6 w/285

Day 2 –  Warm up consisted of rotator work and an empty bar for a few sets.

Bench

• 135   2 x 5
• 225 x 5
• 275 x 3
• 315 4 x 3
• 365  3 x 3 (2 board)

Wide grip bench (paused) – 3 x 10 w/ 275

Band fly – 100 reps

Band press downs – 50 reps

Band skulls – 50 reps

Smoked. Done.

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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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