25 Aug Lab Rat – PowerBuilding beta test – Week 9, 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.

[wa-wps]

 

Week 9, the first block of power building is quickly coming to an end.  The plan for this week was 5 reps at 8 RPE, my goal was to match week 7’s weight with an extra rep.

 

Leg/Back Power Day – Saturday 8/13/16 –

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

Squats (Straight bar)

• 2 x 5 w/ 155
• 2 x 5 w/ 245
• 335 x 5
• 385 x 5
• 425 x 5

Deadlift

• 2 x 5 w/ 225
• 315×5
• 405 x 5
• 455 x 5

Band leg extension – 3 x 20

https://www.instagram.com/p/BJiqbeAD0In/

Bench / Chest Power – Monday 8/15/16

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 w/ 135
• 225 x 5
• 275 x 5
• 315 x 5
• 325 x 5

Close grip bench (with shoulder saver)

• 225 x 10
• 245x 8
• 275 x 6
• 295 x 6

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

Bench dips – 3 x 25

Band fly – 2 x 25