17 Jun Lab Rat – “Pre” Offseason

I recently competed at the RPS Redemption III in Ft. Myers, FL.  I didn’t hit certain goals but at the end I walked away injury free with 4 PR’s via 584lb squat, 441lb bench and a 628lb deadlift for a 1653lb total. 

The competition fell on a Saturday so I took the following week off of training.  By the time the following Saturday (June 4th) rolled around I was ready to get some light work in.  Work this week consisted of the McGill Big 3, k/b work (goblets, swings, single leg deadlift) and some band work (primary focus was pull apart).

Squat / Deadlift – Saturday 4/11/16

Warmup consisted of the McGill Big 3, goblet squats and a few sets with an empty bar.  I plan on staying on specialty bars for most of this offseason.

Squats (cambered bar)

• 2 x 10 w/ 155
• 2 x 8 w/ 245
• 2 x 8 w/ 335

Sumo Deadlift

• 2 x 8 w/ 225
• 2 x 8 w/ 315

Bench – Monday 4/13/16

Rotator work, band pull aparts and an empty bar for a few sets were used as my warmup

Bench

• 2 x 10 w/ 135
• 2 x 8 w/ 225
• 2 x 8 w/ 245

Close Grip bench (shoulder saver)

• 3 x 8 w/ 225

Neutral grip incline d/b – 3 x 12

Band fly – 3 x 25

Band press down – 4 x 15

Back / Trap Accessory Day – Wednesday 6/15/16

Lat Pull down – 3 x 15

Barbell Row – 4 x 8 w/ 225

Barbell Shrug

• 2 x 12 w/ 315
• 2 x 10 w/ 405

D/B shrug – 4 x 12

Hammer Curl – 3 x 12

D/B curl – 3 x 12

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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