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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REHAB:

I won’t lie it’s been hard holding back while Blue has returned to the gym. But, I know it’s for my good, and I’ve been in this position enough to know that it will soon pass.

The hard work and patience have paid off, and over the last week, I have added back pressing movements into my routine, shoulder, and pec feel good, and I’ve learned quite a bit. Huge thanks to Amy Bernstein and DD for their rehab help. I got a little complacent but will be better for it.

Diet:

It’s been locked in for a bit. I have never had this much focus on an offseason setting/structure, and I feel it will pay off. Thank you, Tucker, for making it mindless.

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Training for this week

Monday and Friday looked like this:

General 10/20/Life warm-up, as usual, each day that includes:

Breaking a sweat, McGill big 3 and always band pull-aparts and flyes.

Lot’s of shoulder work with bands

1. External and internal rotation
2. band pull aparts
3. front raise
4. side raise
5. Band single arm shoulder press
6. Band fly #1
7. rear delt raise
8. Triceps Press-down
9. Flat DB press
10. Biceps DB curl
11. band fly #2
12. Band fly

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Wednesday, my training was a little bit different:

General 10/20/Life warm-up

More shoulder work with some lat and leg work

1. External and internal rotation
2. band pull aparts
3. front raise
4. side raise
5. Band fly #1
6. rear delt raise
7. Triceps press-down
8. Incline DB press SS DB row
9. Flat DB press SS Band face-pulls
10. Belt piston squat: 4×8
11. Leg extension: 8×10
12. One leg GM: 3×10
13. Lat-pulldown with a stretch

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Good training week! Feels good to start lifting again. It was becoming frustrating after a while not being able to train, but it happens.

I’m looking forward to progressing and getting back under some weight soon, but for now, it will be progressions, i.e., DB’s, KB’s and belt squats. I have more than 20 weeks, which is more than enough time for me to be ready just how I expect to show up.

Great video below that I suggest everyone get at least a refresher on!