18 Jul Lab Rat – PowerBuilding Beta Test – Deload Week

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.  I have since decided to be a beta tester for something new, the 10/20/Life PowerBuilding book.

Week 4 followed the exact format of Week 3.  I added a year to my age Monday (bench day @ Team Samson) so instead of training the girlfriend and I relaxed at the beach then went out for a nice dinner and drinks.

 

Leg/Back Power Day – Saturday 7/9/16 –

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

Squats (buffalo bar)

• 2 x 5 w/ 145
• 2 x 3 w/ 235
• 5 x 1 w/325

Pause front squats – 3 x 12, 10, 8

Deadlift

• 225 x 3
• 5 x 1 w/ 315

Stiff leg deadlift – 3 x 12, 10, 8

Sled Drag – 3 x near fatigue

Singles were done around 50% and all accessory work was pushed a little more than I would have in previous deloads.

 

Bench / Chest Power – Wednesday 7/13/16

Warmup consisted of  the McGill Big 3 followed by rotator work and a few sets with the bar.

Bench

• 2 x 5, w/ 135
• 225 x 2
• 5 x 1 w/ 245

Close grip bench

• 135 x 10
• 185 x 10
• 205 x 8
• 225 x 6

DB incline bench (neutral grip) -3 x 12, 10, 8

Bench dips – 3 x 25

Band fly – 2 x 25

 

Back / Trap / Arms Hypertrophy – Thursday 7/ 14/16

Standing calf raise – 4 x 20, 15, 12, 10

Lat Pulldown – 3 x 12, 10, 8

McGill Chins – 4 x 2 (alternating grip)

Single arm reverse grip pulldown – 3 x 15, 12, 10

Machine rows (chest supported) – 3 x 12, 10, 8

Machine shrugs – 5 x 12, 10, 8, 8, 8

Reverse pec deck SS w/ face pulls – 3 x , 15, 12, 10

BB curls – 3 x 12, 10, 8

DB curls – walked the rack (heavy to light then back to the starting weight)

Abs (stir the pot, SB v-up, plank)