19 Apr Lab Rat – Pre Contest Week 5

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

3rd double with 530lbs, feeling great 7 weeks out. #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #precontest #competition #training #gymlife #crossfit #wod #bodybuilding #muscle #fitfam

A post shared by Jason Kowalewski (@jasonkowalewski) on Apr 9, 2016 at 11:20am PDT

Week 5 mirrored week 3 with another 5% increase (working with 82%).

Squat / Deadlift – Saturday 4/9/16

McGill Big 3, Goblet squats and an empty bar were part of the warm up routine.  INZER double gripper knee wraps were used and will be used going forward.  Squats are feeling better than ever, pulls feel about the same as always.

Squats (Mastodon bar)

• 2 x 6 w/ 150
• 2 x 3 w/ 240
• 330 x 2
• 420 x 2
• 3 x 2 w/ 530 (light wrap)

Deadlift

• 225 x 2
• 315 x 2
• 405 x 2
• 3 x 2 w/ 515

Bench – Monday 4/11/16

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
• 320 x 2
• 3 x 2 w/ 380

Bench form work – 3 x 2 w/ 280

Medium grip bench (2.5 board) – 5 reps of 315, 365, 385

Band flys

Squat / Deadlift Assistance Day – Wednesday 3/30/2016

Barbell row – 3 x 8 w/ 225

Barbell shrugs – Sets of 8 with 315, 365, 405

McGill Big 3 for a couple rounds

I cut the session here as my lower back wasn’t feeling 100% and I wanted to keep a lot in the tank for the upcoming squat/deadlift day.

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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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