Lab Rat – Pre Contest Week 2 Day 1 & 2

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. 

Saturday’s training session was filled with energy and motivation, we held a quick pace for squats and most of the deadlifts.  Warm up consisted of the McGill Big 3, KB squats, and a couples sets of KB swings.

Squats – Everything was moving with ease, top set was my opening lift at the last competition.  Very happy with where I currently stand.

  • Bar 3 x 8
  • 150 2 x 5
  • 240 x 3
  • 330 x 2
  • 420 x 2
  • 470 x 2 (light wrap)
  • 500 x 2 (medium wrap)

Pause squat – 315 3 x 3

Deadlift –  135-315 was pulled from the floor 405+ from 4″ blocks, something out of my comfort zone.  I’ve never felt strong from this starting position, until now.

  • 135 2 x 3
  • 225 x 3
  • 315 x 2
  • 405 x 2
  • 495 x 2
  • 545 x 2


Monday’s training session had DISASTER written all over it.  Floridian’s can’t drive in the rain.  I left work just after 5:00pm and got to the gym around 7:10pm.  Typically it’s a 30 minute drive.  Enough complaining onto training.  Threw on a healthy amount of capsaicin and elbow sleeves and setup on the bench.

  • Bar 2 x 8
  • 135 2 x 5
  • 225 x 3
  • 275 x 1 and shut it down.

The goal for the night was a top set in the 345-355 range for a double, my body had different plans.  Elbows just had too much pain in them, I could have pushed through but I felt it smarter to shut down and start next weeks deload early.  No doubt in my mind I’ll make something happen in the coming weeks.

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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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