24 Jun Lab Rat – PowerBuilding beta test – Week 1, Day 1 & 2

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.

After the hype from the last competition died down I put some thought into everything and concluded it was time to make some adjustments and drive change.  I reached out to teammate, Tucker Loken for a new program and diet.  The training consists of volume, volume and more volume.  Something I’m not acclimatized to.  I’ll be doing a four day split for the first four weeks then I’ll be moving to a five day split.  The first four weeks will be a period of adjustment and intensity increase then I’ll move to a 5 day split going forward to place more focus and energy on each exercise.  Over the course of a few days I slowly transitioned into the new diet and was on point June 18th the same day the new program began.

 

Leg/Back Power Day – Saturday 6/18/16 –

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

Squats (cambered bar)

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

Pause squats (cambered bar)

• 245 x 10
• 265 x 8
• 285 x 6

Deadlift (sumo)

• 2 x 8 w/ 225
• 275 x 8
• 335 x 8

Stiff leg deadlift – 3 x 12, 10, 8

Sled Drag – 3 x near fatigue

Volume was very eye opening, I kept everything at a 7RPE or less for a few reasons.  One, to ensure I got through the workout and to also ensure I didn’t do to much too quick.  The key is maintaining forward moving momentum.

 

Bench / Chest Power – Monday 6/20/16

This warmup has remained unchanged as well, Mc Gill Big 3 followed by rotator work and a few sets with the bar.

Bench

• 2 x 5, 8 w/ 135
• 2 x 8 w/ 225
• 255 x 8
• 275 x 8

Close grip bench (with shoulder saver)

• 225 x 10
• 245 x 8
• 275 x 6

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

Bench dips – 3 x 25

Band fly – 2 x 25

This day wasn’t nearly as shocking as Saturday, I typically handle bench volume much easier than squat / deadlift volume.