Tucker Loken – Powerbuilding contest prep

For the last year Danny, Brian and I have been scheming on how to make a hybrid 10/20/Life program that would be accessible for bodybuilders who want to get stronger, and help powerlifters work on their physique. After plenty of experimenting on ourselves and our PRS team mates, I think we’ve gotten it down pretty well, and now it’s time to put it into practice with a big test – can you do a contest prep with a 10/20/Life powerbuilding program? I’ll be using out bodybuilding/cutting program to see if it can be can successfully, and outlining the results as I go.

My diet is currently being handled by Noel Fuller in Portland, Oregon. Noel has been in the industry for decades and I’ve known him for a few years. I’ve always heard good things about his approach and figured he would be a perfect person to collaborate with for this experiment. For this month I’ll take a few weeks to get back into the swing of things and get some size back, and then he and I will make the call for which show I’ll do in the Spring/early Summer.



Weight change

3lb gain, 217-220

Top sets

Squat 5×6, 2 top sets at 365lbs, RPE 6

Deadlift 5×6 1 top sets at 315lbs, RPE 6

Bench 5×6, 3 top sets at 275, RPE 6


Protein 300-325

Carb 500-600

Fat 40-50


This week was interesting….. Towards the tail end of last week I started noticing my appetite was getting much stronger. If I went even half an hour longer than I normally would without food, I started feeling woozy and tunnel vision, like a very light degree of feeling hypoglycemic. It happened before one of the workouts this week in the evening, and I ended up having to put down 2 cups rice, a scoop of protein and a handful of nuts and then wait half an hour until I felt back to normal before I could go get a workout in. The pump was awesome since I was loaded up with carbs, but it was strange nonetheless. I ran it by Noel and he gave me the go ahead to try 600 carbs a day for a while. I tried it for a few days, and then my appetite started slowing down and I felt like I was having to stuff the extra meal down. I bumped back down to 500 carbs and felt fine. I’m not sure if it was just a big shock to my body and my metabolism jacked itself up really quick or what, but as of now I’m back to 500 carbs, and just observing how I feel.



Warm up with McGill big 3 and 5-10 mins stair stepper

Squat 5×6 RPE 6

Deadlift 5×6 RPE 6

Leg press 15,12,10 – drop set

Single leg leg extension – 15,12,10 – squeeze at peak contraction

Bodyweight lunges SS w/ split squats –  2 sets of each for 10 reps each leg back to back.

5/6 exercises total



Warm up with McGill big 3 and 5-10 mins walking on incline

Single leg seated calf raises 20,15,12,10

Seated overhead press 12,10,8 – I put the bench at a high incline made sure to go deep and touch my chest/collarbone on every rep for more upper pec involvement

Single arm side raises 15,12,10

Machine reverse flies 15,12,10 – cheat reps at the end

Shrugs 12,10,8

Single arm DB upright rows 15,12,10

6 exercises total

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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.
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