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.

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Raw Bench 4 1/2 weeks out


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.

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