Lab Rat – Pre Contest Week 1 Day 2 & 3

I’m training for the XPC Finals at the Arnold Sports Festival® March, 7, 2015.  I’ll be competing as a 242lb raw lifter looking to improve my best meet lifts of 575, 430 and 600. 

I still haven’t decided how I feel about Monday’s bench training, warm up sets felt great then 225 was loaded.  On video everything appears to move quick and easy but I was in pain.  My left shoulder and elbow was killing me!  From 2 board height to my chest was painful, probably should have shut it down and found another exercise but I’m stubborn.  Luckily working off a 3 board after my top sets took some pressure off the elbow.

Bench- worked up to 3 top sets of 2 with 70%

  • Bar 3 x 8
  • 135 3 x 5
  • 225 x 3
  • 275 x 2
  • 315 3 x 2

3 board bench (comp grip)

  • 335 x 5
  • 365  2 x 5

Band fly – 80

Band skulls – 80

Bench dips 4 x 15


Day 3 – Squat / Deadlift Assistance

I went into the training session without a concrete plan, my shoulder/elbow was still bugging me so I just went by feel.

Warm up – McGill Big 3, KB squat 3 x 8

Front squat – Bar 2 x 8, 145 2 x 8, 235 3 x 5

McGill chin – 16 reps (alternating grip)

Double overhand shrugs – 315 4 x 12

Band leg extension – 4 x 10

Rolling plank – a good amount

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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.

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