Lab Rat Pre Contest Week 7 Day 1 & 2

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.

This training cycle has flown by, many of us will be stepping onto the platform before we know it.  Today marks 3 weeks and a day until several of us are wheels down in Columbus, OH.   Everything is becoming much more of a reality.  This past Saturday was one of the last heavy combo days of the cycle, worked up to a planned opener for the squat and pushed the dead some.  McGill Big 3, goblet squats and Bio Freeze got everything warm and some blood flowing.


  • 150 3 x 4
  • 260 2 x 2
  • 350 x 2
  • 430 x 1
  • 500 x 1 (last warm up – knee wraps)
  • 550 x 1

Last week I made some adjustments to my deadlift,  knowing setup changes take time I tried to put a little extra thought into what I was doing to ensure the adjustment stuck with me.  All lifts were pulled as true singles with grip/position reset.

  • 245 2 x 2
  • 335 x 2
  • 445 x 1 (last warm up)
  • 535 x 1
  • 585 x 1


We had a great atmosphere for benching Monday night, a little friendly bet between Brian and Byrd led to a bunch of trash talk and some good laughs.  I took some time getting my shoulders and elbows warm.  Some rotator work, band fly’s and a few sets with the bar then we got the ball rolling.

  • 135 x 5
  • 245 2 x 2
  • 295 x 2
  • 355 x 1 (last warm up)
  • 405 x 1
  • 425 x 1
  • 445 x 1 (two board)

Close grip bench

  • 315 x 5
  • 345 x 5
  • 375 x 5 (2 board)

Be sure to check out Game Plan products for all your pre, intra and post workout needs!

[share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]
The following two tabs change content below.

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)

No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below

Take 25% OFF
Your first purchase
Subscribe Now!