Ken Whetham: Back on Track

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I went astray of our training plan this week and put on a shirt to bench.  No excuse really, other than I think I’m still a little bent about how last week’s squat session was a write-off.

The plan for this meet is to focus on getting a 1000 lb squat.  Bench and Deadlift are after thoughts for this meet so I had no excuse to get into the shirt other than to prove to myself I might be able to get a shirted lift at the meet.

At this point I’m planning on a light raw opener, just to ensure my squat will count.

Two Board: Singles

McGill Carries/Warm-up/Nerve Flossing

Plate and band shoulder warm-up/band tricep press downs


Sabertooth Bar  x 10

105 x 10

145 x 8

195 x 6

235 x 5

285 x 3

Add SDP (2 board)

415 x 1

465 x 1

505 x 1

Nothing special: Short and Sweet

DB rollbacks: 45’s x 4 x 15

Mag Bar Lat Pull downs 180: 4 x 15

Band Tricep Pushdowns


I’m really looking forward to this upcoming squat session on the weekend.  Things start to get heavy and it’s time to focus!

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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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