27 Jun Lab Rat – PowerBuilding Beta Test – Week 1, Day 3 & 4

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.

As my previous log post explained 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.

 

Back / Trap Hypertrophy – Wednesday 6/ 22/16

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

Lat Pulldown – 3 x 12, 10, 8

McGill Chins – 6 x 2 (alternating grip)

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

Barbell rows – 3 x 10, 8, 6 w/ 225

Chest supported rows 3 x 12, 10, 8

BB shrugs 3 x 12, 10, 8 (315, 335, 365)

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

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

 

Shoulders / Arms – Thursday 6/23/16

Seated calf raises 4 x 20, 20, 15, 15

Cable fly SS w/ Incline chest press machine 4 x 15, 15, 12, 12

High incline DB shoulder press 3 x 10, 8, 6

DB front raise SS w/ side raises 3 x 12, 10, 8

BB curls 3 x 12, 10, 8

DB hammer curls 3 x 12, 10, 8

Machine curls 3 x 15, 12, 10

BB skull crushers 3 x 12, 10, 8

Rope pushdowns 3 x 12, 10, 8

Single arm cable kick back 3 x 15, 12, 10

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