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Announcement: Our first Gift of Injury course (Dr. McGill and Myself) is scheduled in Columbus, Ohio on December 1, 2018, at the Spot Athletics, Dublin. You can register HERE.

I want to give a shoutout to Inzernet.com and CaptainJacked.com for their support and backing. Support the companies that support our sport!

I just finished a 10-week ‘peak’ training cycle where I accomplished my goals of getting back to competition strength and shape and will be entering into a long offseason for the upcoming WPO in Nov of this year. Like many other TeamPRS athletes, our very own Tucker Loken is handling my diet.

I tweaked my shoulder two months ago, so I’m doing lots of rehab currently on my shoulder.  I do this every day and am now back to progressing to lifting once again. I’m feeling about 85%

If you haven’t yet, check out my new series of articles “my greatest influences,” please see the links below:

Louie Simmons- One of my greatest influences 

Dondell Blue- One of my greatest influences 

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General 10/20/Life warm-up, as usual, each day that includes but not limited to: Breaking a sweat, McGill big 3 and always band pull-aparts and flyes.

Staying with the belt squat (until my shoulder/pec is ready) and experimenting some too:

Belt squat pause squat: 8×6 (added band and then plates each set)

Belt squat deadlift Romanian/Rack-pull hybrid: 6×6

More shoulder rehab stuff (did some before and after)

Finished with more core work….

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Good training session. I pushed a little harder than I planned to but I felt good and stayed within my parameters, so I’m OK. I will say this killed my legs and Saturday, posting training I had a hard time walking straight. Sunday, while at the beach walking through the sand was not fun. And today, on my daily walk, my legs still felt like a new-born Deer.

The belt squat that we got from Danny Bellmore has been a godsend in many ways. Thank you again, Danny.

The volume issue I have had in the past is complicated concerning my back history. You have to have a minimum amount of lifting volume on the big three lifts in competition form, but there comes the point of analyzing risk vs. reward.

I can’t maintain perfect form (or near perfect) for more than a rep, maybe 2 when the load isn’t too dense with the squat/DL. But, I feel I have teetered on not doing enough work at times.

So the belt squat is perfect for this type of issue. And since the bar isn’t on my back compressing it, it’s a little easier on my spine. Same reasons for the deadlift, I can get the volume without the risk of the bar kicking out in front of me or getting too loose. But both versions of belt squat are harder on my knees for whatever reason.  “There are no free passes in physiology” as Andy Galpin says.

I’m looking forward to the next couple of weeks then getting a bar back in my hands and on my shoulders.

I will push harder this week and weekend, then follow up with a deload as I’m traveling to Orlando to give a talk to the NHL Strength Coaches about my work with Dr. McGill on June 23.

Thanks for reading.

BC