25 Nov Tucker Loken – Off season week 2

The main goals of this program for me aren’t strength related, they are health and form related. I’ve developed some bad motor patterns over the years and my core doesn’t engage like it should, and it’s left me with pain during the deadlift and squat. While talking to team mate Paul Oneid, he said he had the same problems in the past, and the same pain in a similar place, so I decided to team up with him and get my issues ironed out over the next couple months.

At the same time, my diet is being handled by Joel Thomas, an IFBB pro bodybuilder. He’s got some good input on how he likes to handle diets which is different from what I’ve worked with in the past, so this is all a learning and experimentation period for me to learn my body better through a different take on nutrition and training than what I’m used to.

[wa-wps]

Week two in the books. This was a great one as well. Paul forcing me to continue with the RPE 5 work has been great. I’m taking time to just groove the motion on my bench with 185 to 225, and work on squat and deadlift with 275-315. Everything feels really good and I’m finally feeling like I’m making real substantial progress in the gym again.

Diet hasn’t changed much, still higher fat and moderate carb, but the mix up is doing me well and my body is recomping pretty steadily but staying the same weight.

Something of note that is more clear now more than ever – you’re only as strong as your weakest link. In my case, it’s my core, and even though I could lift plenty more on my squats and deadlifts, there is a huge change when I watch the videos between a really nice 225-275 lbs, or a 315-365 where something just doesn’t fully click.

Real strength needs a foundation, and even if I can rep 495 lbs a dozen times on squats, that’s not doing me any good in the long run if I can’t keep my hips and back in the correct position. It’s been humbling of course, but sometimes it feels good to be humbled and start from step one again, and that’s exactly what I’ve needed.

As with last week, paul programmed the first couple movements and the core work for the day, and I followed it up with some bodybuilding movements to be done with short rest and just focusing on the pump. You’ll notice I’m either doing a biceps/triceps superset or straight sets for both on my chest/bench days, because…. Why would you ever walk out without a pump?

 Wk 2 Bench focus, chest and arm work

Bench – 5x5sets (Beat Previous Week RPE 5)

3sec Paused Bench – 4×6 (2 sets at RPE 5)

Stir the Pot – 100reps

Weighted dips 12,10,8

Machine press 12,10,8

Pec flies 15,12,10

Biceps/triceps superset 15,12,10

Wk2 Accessory bench focus, shoulder and arm work

Speed Bench – 50-60%x3x8sets

DB Bench – 3x60sec

Swiss ball Rollout – 100 rep

OHP or behind the neck press (switch off each week) 12,10,8

Front/side/rear delt raises tri set 12,10,8

BB curls 12,10,8

DB curls 15,12,10

BB skulls 12,10,8

Rope pushdown 15,12,10

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Tucker Loken

Tucker Loken is a Bodybuilder turned Powerlifter turned Powerbuilder from Eugene, Oregon. He did his first bodybuilding show when he was still in high school, and has been training male and female competitors for shows since 2011. Several years ago he decided to take a step away from his normal routine and learn how to get strong. He worked with Brian for 9 months, added 200 pounds to his raw total and qualified as an Elite lifter in the 220 pound weight class. He returned back to bodybuilding much stronger and now incorporates the 10/20/Life philosophy into his training to keep himself healthy and making continual progress in the Big 3 as well as adding size and shaping his physique. Now part of Team PRS, he brings his unique expertise of nutritional knowledge and how to balance Bodybuilding with Powerlifting to help athletes achieve their best potential.

Latest posts by Tucker Loken (see all)

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