Lab Rat Pre Contest Week 3 – Deload

I’m currently training for the RPS Redemption Meet in Ft. Myers May 30th.  Goals for this meet are to improve my 242 w/wraps total of 1550 via 550, 425 and 575.

This past week was a deload, since I’m running a condensed pre contest percentages used were slightly higher than a 10week split.  Most of the team will be training at Michigan Barbell this weekend which so happens to be when the heavy weeks kick off.   Should be a damn good time!

Squat/Deadlift day – April 25th

McGill Big 3 and KB swings

Squats – 5 x 1 w/ 365

Deadlift – 5 x 1 w/ 365


Bench – April 27th

Floor press – 3 x 3 w/ 275

Bench – 5 x 1 w/ 225 (dial in form)

Band fly – 80

Band skull – 80


Squat/Deadlift Accessory day – April 29th

McGill Chins – 30 reps (alternating grip)

Barbell rows – 3 x 8 w/ 225

Piston squats – 205 x 6, 245 x 6, 295 x 6

D/B shrugs superset w/ hammer curls – 4 x 10

McGill Big 3 – a few rounds


The following two tabs change content below.

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)

No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below

Take 25% OFF
Your first purchase
Subscribe Now!