14 Sep Lab Rat – Pre Contest Week 6

I’m training to compete in the RPS Chalk & Iron September 30th.  I competed in the APF Equipped Nationals (June 17th)  where I totaled 1631lbs (squat – 606.X lbs, bench press 418.X lbs, deadlift 606.X lbs) at a body weight of 239.9lbs.

Squat / Deadlift – Saturday August 26, 2017

This week called for a deload however due to the lighter weights I took while in London I decided to see how I felt during my warmup and go from there.  Everything felt solid as plates were added to the bar so I decided to make up the previous training that was “missed”.

Squat

• 2 x 5 w/ 155
• 2 x 4 w/ 245
• 335 x 2
• 425 x 2
• 515 x 1 (medium wrap)
• 580 x 1 (opener wrap)
• 630 x 1 (reverse band)

Deadlift

• 2 x 3 w/ 315
• 405 x 2
• 495 x 1
• 3 x 1 w/ 545
• 3 x 1 w/ 405 (form work)

Pause Squat – 3 x 5

Single Leg deadlift – 3 x 15

Suitcase Carry – 3 per side

Stir the Pot – 60

Bench – Monday August 28, 2017

I had a solid training session while in the UK last week, actually left feeling very confident with my bench.  Since I decided to take heavier squats and deadlifts I followed the same plan with my bench.

Bench

• 2 x 6 w/ 140
• 2 x 4 w/ 230
• 280 x 2
• 320 x 2
• 390 x 1
• 2 x 1 w/ 415
• 320 x 5 (shoulder saver, close grip)
• 370 x 5 (shoulder saver, close grip)
• 410 x 5 (shoulder saver, close grip)

Incline D/B (paused) 3 x 10

D/B Skulls – 3 x 15

Bench Dip – 3 x 15

Stir the Pot – 60

Back / Leg Accessory Day – August 30, 2017

Hammering weak points.

McGill Big 3 – couple rounds

McGill Pullup – 20

Piston Belt Squt – 3 x 5

Paused Goblet Squat – 3 x 10

Paused Barbell Row x 10, D/B row x 10 and D/B shrug x 10 – 3 rounds

DOH Shrug x 15, Stir the Pot x 20 and Hammer Curl x 15 – 3 rounds

The following two tabs change content below.

• Bio
• Latest Posts

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)

• Lab Rat – Chasing a 600lb Bench - January 30, 2018
• Lab Rat – Back to the Off-Season - January 20, 2018
• Lab Rat – Pulling Out.. of the meet - January 13, 2018