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Announcement: Our first Gift of Injury course (Dr. McGill and Myself) is scheduled for Columbus, Ohio on December 1, 2018, at The Spot Athletics. This excellent facility, owned by Legend Powerlifter, Business Mogul and Strength Authority JL Holdsworth in 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.

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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Wednesday, my squat/dl assistance day I felt pretty good.  I’m still using my shoulder rehab as a major part of my warm-up. It certainly feels better the more warm it is, surprise, surprise, I know..

• Warm-up: General 10/20/Life warm-up, as usual, each day includes but not limited to: Breaking a sweat, McGill big 3 and always band pull-aparts and shoulder band/DB work.
• Training:

1. CG lat-pulldown with a stretch: 4×10
2. Bent over DB row: 4×10
3. More band pull-aparts (did them in warm-up too)
4. Hammer curl: 4×10
5. Supinated curl: 4×10
6. One-arm triceps band extension: 4×10
7. One leg gm: 4×6
8. Quad extension: 8×10
9. Bulgarian split squat: 4×8 per leg
10. Finished up with some light shoulder work

Good session, and once again, my legs are worthless, two days later. Feeling better each day with my shoulder/lat/pec. This day typically has a lot more rowing and upper body overall, but I’m limited on what I want to add in at this point.

Friday – fluff and buff

• Warm-up: General 10/20/Life warm-up, as usual, each day includes but not limited to: Breaking a sweat, McGill big 3 and always band pull-aparts and shoulder band/DB work.
• Training:

1. Band pull-apart: 100
2. Bent over DB row: 4×10
3. Hammer curl: 4×10
4. Side laterals: 4×10
5. Band curl: 4×10
6. 2-arm triceps band extension: 4×10
7. Bottoms up bench press: 5×10
8. DB rear delt fly: 4×10

For this Fluff and Buff session and every Friday lately, I trained in my garage. It happened to be just before a big thunderstorm came through, and I feel like I got soaked as the humidity was outrageous.

Each day my shoulder feels better and improved, but at times I get discouraged that it’s not healing faster or 100% ready.

Looking back, over the last 2-3 years, I’ve known this issue was coming, but instead of being proactive, I ignored it. I’ve felt a dull ache in my rear delt during the squat for a long, long time. I’m glad my body let me know it was time to address (in April) before it ripped it off the bone.

I’m going to start recording more video so my log is a little more entertaining.