20 Sep Lab Rat – Pre Contest Week 8

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.

As many of you know Florida was severely impacted by Hurricane Irma.  Team Samson was able to get our normal Saturday morning session in without issue as the storm “hit” Sunday night / Monday morning.  By the time Monday afternoon rolled around and the hurricane pushed past us the skies cleared and we enjoyed a cool, windy afternoon before assessing the damage and starting cleanup efforts.  Luckily, all family and friends made it though the storm with minimal damage compared to what could have been..

Squat / Deadlift – Saturday September 9, 2017

The heaviest squat and deadlift of this training block was scheduled for today, I was actually supposed to “test it”.  I got to the gym a little early and started my McGill Big 3 followed by goblet squats.  A few sets with an empty bar and we started throwing plates on.

Squat

• 2 x 5 w/ 155
• 2 x 4 w/ 245
• 335 x 2
• 425 x 2
• 515 x 1 (medium wrap)
• 575 x 1 (opener wrap)
• 610 x 1 (2nd attempt)

In talking to Byrd, Clint and Adam we determined it best to shut it down there as there was nothing to gain.  I decided to give deadlifts a little more as I haven’t pulled above 545 this prep.

Deadlift

• 2 x 3 w/ 315
• 405 x 2
• 495 x 1
• 565 x 1
• 615 x 0

Not sure what happened with the last pull, 565 moved as I expected it to move but 615 just wasn’t in the cards for the day.  I’ll pull more than that September 30th.

Pause Squat – 3 x 5

Single Leg deadlift – 3 x 15

Suitcase Carry – 3 per side

Stir the Pot – 60

Bench – Wednesday September 13, 2017

My bench has been moving great compared to the last meet prep, it’s amazing what having the time to get accessory work in can do!

Bench

• 2 x 6 w/ 140
• 2 x 4 w/ 230
• 280 x 2
• 320 x 2
• 400 x 1
• 425 x 1
• 445 x 1 (2 board)
• 320 x 5 (shoulder saver, close grip)
• 370 x 5 (shoulder saver, close grip)
• 410 x 5 (shoulder saver, close grip)

The gym was still without power and daylight started fading fast during my top sets.  I ended up doing most of my shoulder saver benches in the dark therefore when that was finished for safety we called it a night.  Thanks again Team Samson for coming out and staying until I got my work in!

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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
• Lab Rat – Back to the Off-Season - January 20, 2018
• Lab Rat – Pulling Out.. of the meet - January 13, 2018