27 Jun Tucker Loken – Week 6 Deload

Deload week 6

Squats, deads and DB press are going great. I’ve been having elbow problems for the last couple months so I’ve had to drop all bar pressing from my routine. Stinks but you gotta work around injury. I’ve been feeling strong and ready for it each workout, and I’m building a lot of confidence in my squats and deads as far as both strength and form. Time for a much needed deload.

Danny and I have been playing with the deload week and reversing the order of the exercises so that we get some pre exhaust effect for the compounds, while still being able to get a good pump and push it a little bit on the isolation work, this is working really nicely and I plan on continuing this for a while.

Shoulder hypertrophy–

McGill Big 3 warm up

Standing calves 4×20,20,15,15

Standing DB side raises 3×12,10,8

Standing front raises SS w/ side raises 3×12,10,8

Reverse pec deck SS w/ Face pulls 3×15,12,10

DB bent over rear delt raises SS w/ DB upright rows 3×15,12,10

Machine shoulder press (light) 3×20

DB OHP – Normally I’d be using a bar here and just doing the 50% x 1 as per the deloads in the 1020life book, but since I’m just using the DB’s I went light and got some blood flow – 3×10

Squats, deads, legs –

McGill Big 3 warm up

Leg extensions SS w/ Leg curls 3×15,12,10

Seated leg press (light) 3×20

Back squat 315x1x5

Dead lift 225x1x5

Bodyweight lunges 3×15 steps each leg. I took these slow and got a good hip flexor stretch on each step

Back hypertrophy–

Since back is a hypertrophy only day, I decided to just get some good pump and DB work, and not do any BB rows to give my lower back a rest.

McGill Big 3 warm up

Lat pulldown 3×15,12,10

McGill pullups 3x close to as many as I could get

Machine rows 3×12,10,8

Chest supported rows 3×12,10,8

DB rows 3×12,10,8

Cable lat pullover SS w/ DB lat pullover 3×12,10,8

For the hypertrophy only days, there isn’t a whole lot of difference, besides that I lower the weight a little bit and just focus on getting a good squeeze and feeling the muscle.

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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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