13 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

Wk4

Weight change

2 lb gain, 220-222

Top sets

Squat 5×5, 1 top set at 405 RPE 7

Bench 5×5, 1 top set at 315 RPE 7

Deadlift 5×5 1 top set at 365 RPE 7

Diet

Protein 325

Carb 550

Fat 50

No drama to report this week. I’m glad I took an extra couple days to rest up because bench felt great. 315 moved very smooth and everything was clicking. Squats and deads moved a little slower than I would have liked but it is what it is. Other than that the pumps were good and I can’t complain. Another good week in the books!

Working on form and feeling good again! I made a little bit of a rookie mistake by not staying stiff and tight when he gave me the lift off, and I flattened out a little when I paused it, but overall this is the best the bench has felt. All the little stuff pays dues eventually and it's great to be able to do the big movements without shoulder or back pain. Shout out to @pauloneid for helping me correct some bad form and giving me a solid rehab plan to get everything firing the way it should #bodybuilding #powerlifting #powerbuilding #1020powerbuilding #1020life #powerrackstrength #teamprs #teamtucker #cleaneating #diet #fitness #fitnessaddict #fitspo #fitfam #hkfitness #健美 #举重 #锻炼身体 #减肥 #肌肉

A post shared by Tucker Loken (@tuckerloken) on Jan 31, 2017 at 3:58pm PST

I'm a big fan of single arm and single leg variations for little isolation movements. I've been putting my off hand on the muscle being worked when I can, whether it's arm, chest, leg or even reaching around to put my hand on my shoulder or lat. It's been helping me focus on the connection a ton and even out imbalances from side to side. Single arm biceps curls here with a small pause at the bottom and the top. #veinsarethenewabs #bodybuilding #powerlifting #powerbuilding #1020powerbuilding #1020life #powerrackstrength #teamprs #teamtucker #cleaneating #diet #fitness #fitnessaddict #fitspo #fitfam #hkfitness #健美 #举重 #锻炼身体 #减肥 #肌肉

A post shared by Tucker Loken (@tuckerloken) on Feb 3, 2017 at 8:45pm PST

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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.

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