21 Jul Lab Rat – PowerBuilding Beta Test – Week 5, 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.  I have since decided to be a beta tester for something new, the 10/20/Life PowerBuilding book.

The deload was time perfectly, I was starting to feel a little beat up towards the end of Week 3 and came back to Week 5 feeling great!

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

McGill Big 3 and a few sets with an empty bar got some blood flowing.

Squats (buffalo bar)

• 2 x 8 w/ 145
• 235 x 8
• 285 x 8
• 325 x 8
• 355 x 8

Front squats

• 195x 10
• 235 x 8
• 255 x 6

Deadlift

• 245 x 8
• 2 x 8 w/ 335
• 365 x 8

Stiff leg deadlift – 3 x 12, 10, 8

Sled Drag – 3 x near fatigue

Moving away from the cambered bar and to the buffalo bar felt much better.  The goal of this week was to beat Week 1 numbers which was done with ease.  I plan to use the Buffalo bar for the next 2 weeks then use a straight bar for the remaining sessions.

 

Bench / Chest Power – Monday 7/18/16

Bench

• 2 x 5 w/ 135
• 225 x 8
• 2 x 8 w/ 275
• 295 x 8

Close grip bench

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

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

Bench dips – 3 x 25

Band fly – 2 x 25

Everything moved with ease today, at the end my tri’s were shot.