20 Jul Tucker Loken – Week 8 – Squat AMRAP

Well, the powerbuilding test plan was a success. Over the last few months Danny Vega and I have been trying our best to find a format for a training program that encompasses the best from powerlifting and bodybuilding. Our goal was to find a system that is both flexible to help athletes change it to suit their goals and weak points, while also providing enough guidance so that people don’t feel like it’s completely vague.

We’ve gotten some testers on Team PRS to help as well, and the training routine, diet plan and cardio changes have all been working well for them so far.

The end is supposed to culminate in an AMRAP of your big 3, but I began this program a little bit broken, and pushed it a little too hard and didn’t let myself heal up properly. I’ve had to take some time away from bar work for pressing because my elbows have been getting really bad, and I strained my back a little bit deadlifting, so I’ve had to take a couple weeks away from that. Disappointing indeed, but you really only need one exercise to prove that a program works. My squat stayed strong and I was able to make a solid 5 rep PR with with 495 lbs.

Overall I’m happy with it, but I think I could have had a couple more reps if I hadn’t pitched forward on my first few reps. I was literally pushing off my toes for a couple of them. I think just some anxiety around the impending doom that is the squat AMRAP and unfamiliarity with the weight got to me so I wasn’t fulled centered before I started.

This was the last week before I start my bodybuilding prep, so I took it lighter on my other days, hit the AMRAP, and finished off with some blood flow work for legs and called it a day.

Squat AMRAP workout

Warm up with McGill big 3

Squats –

Well! That caps off a solid off season. This is a rep PR at 495 for 12 with help on the 13th, and last year it hit 7 with help on the 8th. Thanks to @ifbbproamitsapir and @dvegatron for the help with this program. After a few good months on Amit's program I had made some great gains (385 to a 440 bench) and learned a lot, and wanted to try my hand at applying my knowledge to keep things fresh. I schemed with Danny a little and then let Amit look it over and give it the green light with some tweaks to Sapir-ize it and make sure it's still going to give me everything I need for bodybuilding. #squat #gains #pr #bodybuilding #powerbuilding #powerlifting #fit #fitfam #fitspo #fitness #powerrackstrength #teamprs #inzer #diet #dietcoach #hkfitness #香港 #健身 #健美 #锻炼身体 #减肥

A post shared by Tucker Loken (@tuckerloken) on Jul 6, 2016 at 5:03pm PDT

A few high rep sets with body weight, the bar, 135 and 225, and then 315, 405, 455 were sets of 5-3 to make sure I was warm and comfortable with the weight, but not overly fatigued before getting under 5 plates.

I haven’t gone that all out on a big movement in a while, so it really took it out of me. I looked at the leg press machine and everything inside me said “no thanks”. Knowing I was going to have punishing workouts for 12 weeks to come with show prep, I decided to be nice to my body and do some hamstring curls and leg extensions

Standing hamstring curls 20,20,15,15 each leg

lying hamstring curls 15,12,10

Leg extensions 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.

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