21 Apr Lab Rat – Pre Contest Week 1

You read that correctly, Pre Contest!  It’s been a while since my training log has carried that title.  I’m currently training for the APF Equipped Nationals June 16-18 in my backyard, Jacksonville, FL.  Even though the meet title says equipped I’ll be lifting RAWNG, apologies Adam Driggers.

For this contest prep I’ll be running a modified 10/20/Life Pre Contest influenced by the upcoming PowerBuilding book.  Aside from improving my total my other goals include a slight weight loss and better overall health.  Current body weight is sitting around 251lbs.

Leg / Back Power Day – Saturday April 15, 2017

Warm Up – McGill Big 3, KB swings, Empty bar for a couple sets

Squat (Buffalo Bar)

• 2 x 6 w/ 145
• 2 x 4 w/ 235
• 2 x 3 w/ 325
• 3 x 3 w/ 445

Deadlift

• 225 x 3
• 2 x 3 w/ 315
• 3 x 3 w/ 455

Bench / Accessory Day – Monday April 17, 2017

Bench

• 2 x 6 w/ 140
• 2 x 4 w/ 230
• 280 x 3
• 3 x 3 w/ 330

Close Grip Bench (1 board) – 280 x 8, 2 x 8 w/ 320

Incline D/B – 12, 12 10, 10, 8

Band Fly – 4 x 25

Pre Contest Week 1 – 445, 455 and 330 #1020life #powerrackstrength #teamprs #teamsamsom #powerlifting #powerbuilding #precontest #squat #bench #deadlift #bodybuilding #crossfit #fitfam

A post shared by Jason Kowalewski (@jasonkowalewski) on Apr 21, 2017 at 7:01pm PDT

Leg / Back Accessory Day -Wednesday April 20, 2017 

McGill Big 3 – couple rounds

Hamstring Curl – 12, 12, 10 10, 8

Piston Squats – 5 x 8 w/225

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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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