Be on the lookout and check out our shop often for new swag here: Shop

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!

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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As some of you have read, I am working on some weaknesses and imbalances in my shoulder capsule. This has been something I have worked around (or ignored the dull pain in my rear delt during the squat) for years but it finally reared it’s ugly head a few months ago when I almost ripped my pec of the bone literally raising my arm.

I’m slowly getting back to regular training, but it’s currently focused around correcting this issue and attacking my weak points.

• 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.  Side laterals: 4×10
2. Rear delt flye w/squeeze: 4×10
3. More band pull-aparts (did them in warm-up too)
4. 2-arm DB row w/squeeze: 4×10
5. Neutral grip lat-pull down with stretch and squeeze: 4×10
6. Leg extension: 8×10
7. Bulgarian Split squat: 3×10 – piston style
8. Rope press-downs: 4×10
9. One Leg GM: 4×6
10. 2-arm rope press-down: 4×10
11. Left-arm double band triceps extension: 4×10

Tri-Dimension Spinal Rehab