26 Sep Lab Rat – PowerBuilding Beta Test 2 – Week 1

I recently completed a 10/20/Life PowerBuilding Book Beta Test.  Coming off a PR performance at Redemption III in Ft. Myers, FL.  I decided it was time to get healthier and change the pace for a little.  May 28th I tipped the scale around 282lbs, currently I sit in the high 240’s. 

Under the watchful eye of teammate Tucker Loken I recently completed a 10 week PowerBuilding program.  The results of this can be seen in my  previous training log.  After the conclusion of the PowerBuilding beta test I deloaded for a couple weeks while determining what direction I wanted to go.  After some thought the plan is to run another 10 week PowerBuilding program followed by a standard offseason ultimately leading into a pre contest cycle.  I’ve got my eyes on Redemption IV, Team PRS / Team Samson always have a strong presence and it’s a damn good time.

Leg/Back Power Day – Saturday 9/10/16 –

As always the warmup consisted of the McGill Big 3 and a few sets with an empty bar.

Squats (buffalo bar)

• 2 x 8 w/ 145
• 2 x 8 w/ 235
• 285 x 8
• 2 x 8 w/ 325

Deadlift

• 2 x 8 w/ 225
• 2 x 8 w/ 315
• 365 x 8

Leg Press – 3 x 12

Split squats – 12, 10 8

 

Bench / Chest Power – Monday 9/12/16

Bench

• 2 x 8 w/ 135
• 2 x 8 w/ 225
• 245 x 8
• 2 x 8 w/ 275

Seated Shoulder Press – 2 x 10, 2 x 8

Dips – 3 x 20

Incline DB – 12, 10, 8

Band Fly – 3 x 15

 

Back / Hams – Thursday 9/15/16

Stiff leg deadlift (deficit) – 10, 10 , 8, 8

Hamstring curl – 12, 10, 8

Pull Up – 30

Wide grip pull down – 15, 12, 10

DB row – 12, 10 8

BB row – 15, 12, 10

BB shrug – 15, 12, 10