12 Jul Lab Rat – PowerBuilding Beta Test – Week 3

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 3 brought some minor tweaks to the training days.  Since the 4th of July fell on a Monday (bench day @ Team Samson) we moved training to Tuesday evening, work happened and I missed training.  Checkout how I adjusted everything below-

 

Leg/Back Power Day – Saturday 7/2/16 –

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

Squats (cambered bar)

• 2 x 5 w/ 155
• 2 x 4 w/ 245
• 295 x 4
• 2 x 4 w/ 335
• 385 x 4

Pause front squats – 3 x 12, 10, 8

Deadlift

• 225 x 4
• 2 x 4 w/ 315
• 365 x 4
• 405 x 4

Stiff leg deadlift – 3 x 12, 10, 8

Sled Drag – 3 x near fatigue

Overall everything felt pretty solid and moved well.  Lower back and knees are feeling a little off, next week is a deload which comes at a perfect time.

Bench / Chest Power – Monday 7/6/16

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 4
• 275 x 4
• 295 x 4
• 315 x 4

Close grip bench

• 135 x 10
• 185 x 10
• 225 x 10
• 275 x 8 (shoulder saver)
• 295 x 6 (shoulder saver)

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

Bench dips – 3 x 25

Band fly – 2 x 25

Bench feels pretty solid, looking forward to continue pushing the numbers up.

 

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

Missing chest training threw a slight wrench into my weekly routine.  My lower back was still a little snug from Saturday so I decided to cut some back exercises out, substitute some movements and combine Wednesday and Thursday into Thursday instead of training Wednesday through Saturday.

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

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

Machine curls – Pyramid immediately followed by reverse pyramid

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

Time for a deload!