20 May Lab Rat – Pre Contest Week 6 Openers w/ video

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.

As the end of pre contest training approaches I’m forced to look back and evaluate the work put in.  Sure, there were ups and downs throughout this training cycle but I can honestly say overall it was solid.  I feel much healthier/stronger than I did at any point training for the XPC Finals at the Arnold Sports Festival®.  Week 4 treated me to a nice 25lb squat PR followed by a 5lb bench PR in Week 5.  Unfortunately week 5 also exposed me to a missed squat (15lbs on top of the previous weeks 25lb) and a horrible deadlift.

Week 6 – The hard work is damn near done, the purpose of this weeks training was to hit opening attempts.

Squat/Deadlift 5/16 –  Warm up consisted of the McGill Big 3, KB swings, and a few sets with the bar.

Squat

• 145 – 2 x 5
• 235 – 2 x 3
• 345 x 2
• 435 x 1
• 505 x 1 (light wrap, last warm up)
• 555 x 1 (opening attempt)

Deadlift

• 225 – 2 x 2
• 315 x 2
• 405 x 1
• 495 x 1 (last warm up)
• 545 x 1 (opening attempt)

Bench 5/18 – Warm up consisted of rotator work and a few sets with the bar.

• 135 – 2 x 5
• 225 x 4
• 275 x 2
• 315 x 1
• 365 x 1 (last warm up)
• 405 x 1 (opening attempt)

The hard work is done, time for some active recovery then dialing in the diet for the weight cut.

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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.

Latest posts by Jason Kowalewski (see all)

• Lab Rat – Chasing a 600lb Bench - January 30, 2018
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