Ken Whetham: Deadlifts & Bench

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Deadlift Training:

McGill Warmup

Conventional Deadlift (2 inch mat)

255 x 5/5

345 x 4/4

435 x 3/3

485 x 2/2

525 x 1/1/1

Medium Mag Bar Lat Pull Downs

165 x 15/15/15

Single Leg Reverse Hypers:

210 x 20/20/20 each leg

KB suitcase carries:

36kg x 4 sets 40 yards each side

Beltless Conventional Deadlifts: 2 inch mat

Bench Training

Plate/Band: Shoulder/Tricep Warmup

Football Bar

105 x 10

145 x 10

185 x 8

235 x 6

285 x 5/5/5

Football Bar:  Close Grip

235 x 6/6/6

KB Bottoms Up Asymmetrical Press

16kg x 8/8/8/8 each side

Hammer Curls

45’s x 15/15/15/15

Football Bar Bench

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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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