Lab Rat – Pre Contest Week 4

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


Squat / Deadlift – Saturday 4/2/16

Warmup consisted of the McGill Big 3, KB swings and an empty bar for a few sets.

Squats (Buffalo bar)

  • 2 x 6 w/ 150
  • 2 x 5 w/ 240
  • 5 x 1 w/ 330


  • 225 x 2
  • 5 x 1 w/ 315


Bench – Monday 4/4/16

Bench setup has improved quite a bit since the beginning of pre contest training however it’s not quite where it needs to be, yet.

  • 2 x 5 w/ 140
  • 2 x 3 w/ 230
  • 5 x 1 w/ 280

Medium grip bench (2.5 board) – 5 reps of 315, 350, 365

Band fly – 80 reps


Squat / Deadlift Assistance Day – Wednesday 4/6/16

Barbell row – 3 x 8 w/ 225

Barbell shrugs – 3 x 12 w/ 315

Lat pull down – 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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