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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!

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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• 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: Week 3, day 3 Squat/DL assistance  

1.  Side laterals: 4×10
2. Rear delt flye w/squeeze: 4×10
3. More band pull-apart (did them in warm-up too)
4. 2-arm DB row w/squeeze: 4×10
5. Close grip lat-pulldown with pause: 4×10
6. One-leg GM: 4×10
7. Leg extension: 10×10
8. Bulgarian Split Squat: 3×10
9. Band press-down: 4×10
10. Arnold curls: 4×10

Done in about 40min. Good session. Nothing special here, other than my shoulder and lat are allowing me to do more which is nice. I’m staying the course with this day and taking what my body is letting me every week.

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• 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: Week 3, day 4 fluff and buff 

1.  Side laterals: 4×10
2. Rear delt flye w/squeeze: 4×10
3. More band pull-apart (did them in warm-up too)
4. Band triceps press-down: 4×12
5. Bottoms up KB bench press: 4×10
6. DB press: 3×15
7. One arm band-press down: 4×10

Quick in and out in the garage today. June/July in FL is very very hot and humid. This heat makes us all the tougher. Nothing significant to add here other than I got a nasty pump and shoulder feels good.

I’m looking forward to getting back under the squat bar tomorrow. Doing some deadlifts sounds excellent too.

I mapped out my next few weeks of training, and I’ve decided to go with the cambered squat bar for the next three weeks, then I’ll transition over to the buffalo then the straight bar.

We are about 19 weeks out from the WPO.