01 Jul Lab Rat – PowerBuilding Beta Test – Week 2, 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.

Week 2 of PowerBuilding has come to an end, this week brought increased intensity, weight and tempo.  Surprisingly I handled this week much better than Week 1, I’ll push one more week then deload.  Since I haven’t put many details of the program into the log let I’ll give you a quick overview of how the Big 3 will be handled, keep in mind there is still a strong focus these movements along with addressing weak points.  I made solid improvements in the offseason so I’ll be following the same format while PowerBuilding –

• Week 1 – 4 x 8
• Week 2 – 4 x 6
• Week 3 – 4 x 4
• Deload
• Week 5 – Beat Week 1
• Week 6 – Beat Week 2
• Week 7 – Beat Week 3
• Week 8 – Deload
• Week 9 – You’ll have to wait
• Week 10 – Same as Week 9

 

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 – 8 x 2 (alternating grip)

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

T-Bar Rows – 3 x 10, 8, 6

Chest supported rows 3 x 12, 10, 8

BB shrugs 3 x 12, 10, 8 w/225 (squeeze & hold at top)

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/ flat 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, drop set

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)