17 Dec Lab Rat – Tis the Season for Comp Prep

I recently competed in the RPS Chalk & Iron September 28th where I tied my best total of 1653.4 lbs (squat – 633.8 lbs, bench 435.4 x lbs. deadlift – 584.2 lbs) at a bodyweight of 241.6 lbs vs. 268 lbs.  I’m currently training for SPF Daytona Beach Classic February 17th.

I wrapped up my last trip to London December 7th and started competition prep the following Saturday.  Stan and Nick kick things off a week earlier.  A rather unique 10/20/Life template was applied for my last competition that worked extremely well so I’ll be following the same format for the main movements and adjust the accessory work accordingly.

Squat / Deadlift – Saturday December 9, 2017

I did absolutely nothing while in the UK.  Let me rephrase that, I didn’t make it to gym nor did I do the McGill Big 3 therefore I knew my first day back was going to suck.  As always, things started with the McGill Big 3 followed by goblet squats then a few sets with an empty bar.  To my surprise the weights moved much easier than expected for both squats and pulls.  After my working sets from 2″ blocks I continued doing form work from the floor with 405.

Squat

• 2 x 5 w/ 155
• 2 x 5 w/ 245
• 335 x 3
• 385 x 2
• 425 x 2
• 5 x 1 w/ 475

Deadlift (2″ block)

• 2 x 3 w/ 315
• 405 x 2
• 5 x 1 w/ 455

Pause Belt Squat – 4 x 6

Single leg deadlift – 4 x 8

Stir the Pot – 120

Bench – Monday December 11, 2017

Bench work called for the same layout as my squat / deadlift session Saturday, 5 x 1 @ 75%.

Bench

• 2 x 5 w/ 145
• 2 x 4 w/ 235
• 285 x 2
• 5 x 1 w/ 335

Close grip bench (3 board) – 275 x 8, 2 x 8 w/ 325

Incline d/b – 4 x 10

Grenade tricep extension – 4 x 12

Band fly – 100 reps

Stir the pot – 120

Back / Leg Accessory Day – December 13, 2017

McGill Big 3 – couple rounds

Piston Belt Squat – 3 x 8

Paused Barbell Row – 4 x 8

Barbell Shrug – 4 x 12

D/B row x 10 and D/B shrug x 10 – 3 rounds

Lat Pulldown – 4 x 12

Stir the pot – 160

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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)

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