02 Feb 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 accessibly 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

Wk3

Weight change

0 lb gain, maintaining at 220, but looking much fuller and leaner than last week

Top sets

Deload – 5 sets of doubles at 40-50% at the end of the workout

Diet

Protein 300-325

Carb 500-550

Fat 40

This week was interesting. A bunch of people around me all had colds, and of course, I got one as well. I was lucky though because I caught it early on before it could get bad. Around Thursday I started feeling pretty dragged down, and just didn’t feel like working out. I decided to trust myself and I’m glad I did. I skipped the workouts for a couple days and got back to things on Monday. I made sure to sleep a bunch and have some down time besides that and it did me some good, because by the time Monday came around I had an awesome bench day which will be in the log next week.

Before that for my deload workouts, I pre-exhausted everything with small isolation movements first, and then moved on to the bigger stuff. I stuck with mainly machines and dumbbells, and only used bars to work on form with the Big 3 at the end of the workout. I still got after it and had fun pushing some weight around on the machines, but made sure I kept a rep or two in the tank even on the heavy sets so that my body could be healthy and ready for next week when the RPE’s and weight will go up again.

Bench/Chest

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

Standing calf raises 20,15,12,10

Cable pec flies 15,12,10

Single arm incline hammer strength press 12,10,8

Flat hammer strength press 12,10,8

Wide grip hammer strength press 12,10,8

Flat bench 5×2 RPE 4-5

Machine pec deck 20,20,20

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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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