Ken Whetham: 3 weeks out

This week has been pretty much a “write off” for training.  I developed a chest infection last week and went to visit the Doc.  Diagnosis was  bronchitis & pneumonia so I got a prescription for some antibiotics and this week has been primarily trying to get back to good health to finish this meet prep.

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Deload Week: 3 weeks out

Bench Nite:

McGill Carries/McGill Warm-up

Plate/Band shoulder warm-up

Sabertooth Bar x 10

145 x 10

195 x 8

235 x 6

285 x 5

Close Grip Bench:

325 x 5/5/5 (3 board)

Rope Tricep Pressdowns 75 x 15/15/15/15

Wide Mag Bar Lat Pulldown 180 x 15/15/15/15

Band press down x 100

Squat Day:

McGill Carries/McGill Warm-up

Belt Squat:

290 x 10/10/10

380 x 10/10/10

Mastadon Bar

255 x 3

345 x 3

435 x 2

525 x 1/1/1/1/1

Glute Ham Raise: 15/15/15/15

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Ken Whetham

Ken is a full-time Firefighter and Rescue Technician with the Oshawa Fire Department and is a certified Kettlebell Coach and WKC Master Trainer. Ken competed in Kettlebell Sport and won several championships across North America. In 2012, Ken competed in the Firefighter Combat Challenge where he won the Canadian National Championship. Ken trains at his home “Outlaw Powerlifting” gym outside Toronto, Ontario with a team of lifters that train and compete together. Ken is an Elite powerlifter in the 275 and 308 lb weight class and his current best lifts are 940/550/705 and his current goal is to squat 1000 lbs to become one of the few lifters to achieve that goal in their early 50’s.

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