25 Mar Lab Rat – Pre Contest Week 2

I’m training for RPS Redemption III May 28th in Ft. Myers, FL.

Pre comp, week 2. 3 x 3 w/ 450lbs #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #precontest #competition #training #gymlife #crossfit #wod #bodybuilding #muscle #fitfam #igersjax #merica #redwhiteandblue

A post shared by Jason Kowalewski (@jasonkowalewski) on Mar 19, 2016 at 2:41pm PDT

Deadlifts from yesterday, 3 x 3 w/ 455lbs #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #precontest #competition #training #gymlife #crossfit #wod #bodybuilding #muscle #fitfam #igersjax

A post shared by Jason Kowalewski (@jasonkowalewski) on Mar 20, 2016 at 11:16am PDT

Week two brought a 7% increase in weight and one less rep per set.  Came down with a minor cold few days before squats/deadlifts that I thought would zap me but everything moved surprisingly easy.

Squat / Deadlift – Saturday 3/19/16

McGill Big 3, KB swings and an empty bar were part of the warm up routine.

Squats (Iron Wolfe Bar)

• 2 x 6 w/ 155
• 245 x 5
• 335 x 4
• 3 x 3 w/450

Deadlift

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

Bench – Monday 3/21/16

Still wasn’t feeling 100% but got in there and knocked everything out.  Thankfully the percentages are still low.  Rotator work and several empty sets with the bar were used to get some blood flowing.

Bench

• 2 x 5 w/ 140
• 2 x 3 w/ 230
• 280 x 2
• 3 x 3 w/ 330

Bench form work – 4 x 2 w/ 230

Medium grip bench (shoulder saver) – 4 x 4 w/ 300

Squat / Deadlift Assistance Day – Wednesday 3/23/2016

Barbell row – 3 x 8 w/ 225

Lat pull down – 3 x 12

D/B shrugs – 3 x 12

Piston squats – 3 x 5 w/ 235

Single leg deadlift – 4 x 8

This was a pretty quick session, I kept the weight in the light/moderate range and moved quick from one exercise to the next.

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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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