Lab Rat Pre Contest Week 6 Deload

I’m training for the XPC Finals at the Arnold Sports Festival® March, 7, 2015.  I’ll be competing as a 242lb raw lifter looking to improve my best meet lifts of 575, 430 and 600.

Coming into pre contest week 6 my body was screaming for a deload, a missed squat and bench sealed the deal on the idea.  Saturday’s combo day was moved to Friday night so we could support fellow team members lifting at Rum.  Daniel Dalenberg had a hell of a day, job well done!  Clint Smith looked stronger than ever this training cycle but unfortunately got injured on his opening deadlift, no doubts he will be back on the platform in no time.  My deadlift required some minor adjustments so I started the session off with the McGill big three to get warm then grabbed the bar.  I didn’t plan on pulling much above 225-315 but Brian had other plans.  All lifts were pulled as true singles with grip/position reset.

  • 135 2 x 3
  • 225 2 x 2
  • 315 x 2
  • 405 x 2
  • 455 x 1


Day 2 – Elbow has been feeling great, ready for testing!

  • Band fly – 5 x 20
  • Band skull – 4 x 15
  • Band press down – 4 x 15
  • Incline DB – 4 x 12
  • Rotator work
  • McGill Big 3


Day 3 – I came into the gym feeling refreshed and ready to start moving some weight again, this feeling could be attributed to the generous serving of PUMP I took as well.  The plan was to hit a little bit of everything this training session to get some blood flowing in prep for next week.

  • McGill Big 3 – two rounds
  • McGill chins (alternating grip) – 30 reps
  • DB shrugs – 4 x 15
  • DB rows – 4 x 12
  • Band fly – 4 x 10
  • Hammer curl – 4 x 12
  • Goblet Squat – 5 x 8
  • McGill Big 3

For discounts on Game Plan products endorsed by 10/20/Life –

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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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