Tucker Loken – Week 3 – deload shoulders


I’m currently doing week 3 of our powerbuilding experiment. I’ve deloaded the Big 3 lifts as per the usual 10/20/life plan, and the hypertrophy days will be a little bit different.

Usually I’ll start a hypertrophy day with a multi-jointed movement (in the case of shoulder day it would be overhead pressing), but in order to take stress off the joints and facilitate good recovery I started with some pre exhuast isolation movements, and then finished with some very light high rep work on the compound movements.

10/20/warmup –

bird dogs, stir the pot, McGill crunches – 3 sets

Standing calf raises 3×15,12,10

Seated calf raises 3×15,12,10

Side raises superset with front raises 4×15,12,10,8

Reverse pec deck superset with face pulls 3×15,12,10

Bent over rear delt raises superset with upright rows

Dumbbell shoulder press 3×12 – All done light. Normally I would do a barbell movement but I’m still nursing an elbow injury and the bars bother it.

Machine shoulder press 2×20 – Getting some good blood flow to the area without stressing the CNS.

Boom. In and out. Eat, rest, Recover, and get ready for next week cause everything’s getting turned up!


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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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