03 May Lab Rat – Pre Contest Week 2

After running a couple blocks of PowerBuilding I decided to compete at the APF Equipped Nationals June 16-18 in my backyard, Jacksonville, FL.  Even though the meet title says equipped I’ll be lifting raw with wraps.

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 22, 2017

This was my first session in wraps since May 2016, it’s going to take a few more sessions to adjust but I’ve got plenty of time.  I had the chance to use the NEW Inzer Black Beauty wraps and they live up to all the hype.  They have the perfect balance of cast and rebound yet remain one of the easiest wraps to spin and crank yourself.  Looking forward to seeing how they perform under heavier loads with someone else cranking them.

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/ 475 (light wrap)

Deadlift

• 225 x 3
• 2 x 3 w/ 335
• 405 x 3
• 3 x 3 w/ 475

Pre Contest – Week 2. 3 x 3 w/ 475 for both movements #1020life #teamprs #teamsamsom #powerrackstrength #powerbuilding #squat #bench #deadlift #bodybuilding #crossfit #fitfam

A post shared by Jason Kowalewski (@jasonkowalewski) on Apr 30, 2017 at 4:10pm PDT

• 2 x 6 w/ 140
• 2 x 4 w/ 230
• 280 x 3
• 320 x 3
• 3 x 3 w/ 350

Close Grip Bench (1 board) – 3 x 8 w/ 320

Incline D/B – 12, 12 10, 10, 8

Band Fly – 4 x 25

Leg / Back Accessory Day -Wednesday April 26, 2017 

McGill Big 3 – couple rounds

Piston Squats – 4 x 6 w/225

Barbell rows – 4 x 8 w/ 225

Leg Press – 4 x 20, Drop Set

Pullup – 6 x 6

Dumbbell rows – 12, 12, 10, 10

Shrugs – 4 x 15

Pre Contest Week 2. 3×3 w/350lbs followed by 3×8 w/320 #1020life #teamprs #teamsamsom #powerrackstrength #powerbuilding #powerlifting #squat #bench #deadlift #crossfit #bodybuilding #inzer #fitfam

A post shared by Jason Kowalewski (@jasonkowalewski) on May 1, 2017 at 5:28pm PDT

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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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