03 May Lab Rat – Pre Contest Week 2
After running a couple blocks of PowerBuilding I decided to compete at the APF Equipped Nationals June 16-18 in my backyard, Jacksonville, FL. Even though the meet title says equipped I’ll be lifting raw with wraps.
For this contest prep I’ll be running a modified 10/20/Life Pre Contest influenced by the upcoming PowerBuilding book. Aside from improving my total my other goals include a slight weight loss and better overall health. Current body weight is sitting around 251lbs.
Leg / Back Power Day – Saturday April 22, 2017
This was my first session in wraps since May 2016, it’s going to take a few more sessions to adjust but I’ve got plenty of time. I had the chance to use the NEW Inzer Black Beauty wraps and they live up to all the hype. They have the perfect balance of cast and rebound yet remain one of the easiest wraps to spin and crank yourself. Looking forward to seeing how they perform under heavier loads with someone else cranking them.
Warm Up – McGill Big 3, KB swings, Empty bar for a couple sets
Squat (Buffalo Bar)
- 2 x 6 w/ 145
- 2 x 4 w/ 235
- 2 x 3 w/ 325
- 3 x 3 w/ 475 (light wrap)
Deadlift
- 225 x 3
- 2 x 3 w/ 335
- 405 x 3
- 3 x 3 w/ 475
- 2 x 6 w/ 140
- 2 x 4 w/ 230
- 280 x 3
- 320 x 3
- 3 x 3 w/ 350
Close Grip Bench (1 board) – 3 x 8 w/ 320
Incline D/B – 12, 12 10, 10, 8
Band Fly – 4 x 25
Leg / Back Accessory Day -Wednesday April 26, 2017
McGill Big 3 – couple rounds
Piston Squats – 4 x 6 w/225
Barbell rows – 4 x 8 w/ 225
Leg Press – 4 x 20, Drop Set
Pullup – 6 x 6
Dumbbell rows – 12, 12, 10, 10
Shrugs – 4 x 15
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