25 May Ken Whetham: Bench Training
Bench training for this meet hasn’t been anything spectacular at all. The focus for this meet has been on the squat and reaching the 1000 lb milestone which will be a monumental achievement for me at age 53. I’m 4 weeks out this coming weekend and I’ve been in the shirt once. At this point I’m planning on a raw bench opener to secure the squat, however I still plan on taking the shirt for a spin on my 2nd and 3rd attempt at the meet.
Warm-Up
McGill Carries/McGill Protocol
Plate/Band Shoulder warm-up
Texas Powerbar x 10
135 x 10
185 x 8
225 x 6
275 x 5
315 x 4/4
Close Grip Bench: 3 board
345 x 5/5/5
Tricep Pressdowns
75 x 20/20/20
Medium Mag Bar Lat Pull downs
185 x 15/15/15
Band Pushdowns x 100
Stir the Pot x 100
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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.
Latest posts by Ken Whetham (see all)
- Ken Whetham: Back to Light Squatting - August 22, 2018
- Ken Whetham: Deadlifts & Bench - August 20, 2018
- Ken Whetham: Off Season Bench - August 15, 2018
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