25 Feb Lab Rat Pre Contest Week 8 Day 2 & 3

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.

Monday was the last heavy day leading into the XPC, I worked up to my planned opener then a second attempt give or take off a two board and shut it down.  All sets from 135 and up were done as singles with a rack and reset.

• Bar 3 x 8
• 135 x 5
• 245 x 3
• 335 x 2
• 365 x 1
• 405 x 1
• 430 x 1 (2 board)

Day 3 consisted of a little bit of everything.  A few rounds of the McGill Big 3 was used as a warm up then I started moving through exercises.

•  McGill Chins – 20 (alternating grip)
• Band fly – 50
• Band skull – 50
• Side lateral – 3 x 8
• Hammer curl – 3 x 10
• D/B shrug – 3 x 12
• Rolling plank – a bunch

Be sure to check out Game Plan products for all your pre, intra and post workout needs!  https://www.powerrackstrength.com/game-plan/

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