14 Nov Lab Rat – PowerBuilding Beta Test 2 – Week 8
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.
Friday the 28th Channing and I drove to Wilmington, NC to handle Brian at the RPS Revenant Rising hosted by fellow teammate Tony Cowden. Since I was staying in NC for work I was able to guest lift at HAM, thanks again Tony!
Leg/Back Power Day – Sunday 10/30/16
This weeks training is a mirror of last weeks with a slight bump in the RPE scale. For some reason I didn’t think to grab my belt / sleeves so this was beltless, shoeless, naked knee, RAW PR. After being on my feet most of Saturday, back spotting the first flight and not eating / drinking as much as normal I was really pleased with the day. After the training session I headed north to Greenville, NC for work the following week.
Squats
- 2 x 5 w/ 145
- 2 x 5 w/ 235
- 285 x 5
- 325 x 5
- 375 x 5
Deadlift
- 225 x 5
- 315 x 5
- 365 x 5
- 405 x 5
Bench / Chest Power – Tuesday 11/1/16
I ended up finding a 24hr gym in Greenville, NC and signed up for a month, MUCH better than the hotel ‘fitness center’.
Bench
- 2 x 5 w/ 135
- 2 x 5 w/ 225
- 275 x 5
- 315 x 5
- 345x 6
Seated Shoulder Press – 2 x 10, 2 x 8
Incline DB – 12, 10, 8
DB Fly – 3 x 15
Back / Hams – Wednesday 11/2/16
Stiff leg deadlift (deficit) – 10, 10 , 8, 8
Hamstring curl – 12, 10, 8
Pull Up – 30
Wide grip pull down – 15, 12, 10
Heavy DB row – 12, 10 8
BB row – 15, 12, 10
BB shrug – 15, 12, 10
Shoulders / Arms – Thursday 11/3/16
Front raise s/s side raise – 3 x 12
Single arm DB preacher curls – 15, 12, 10
Rope hammer curl – 15, 12, 10
BB curls – 20, 15, 12
Single arm Triceps pushdown –15, 12, 10
Rope overhead extension – 15, 12, 10
Skull crushers – 20, 15, 12
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