Ken Whetham: Earthquake Bench

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I did a light bench variation this week to have some fun and do something a little different.

Plate/Band: Shoulder: Tricep warm-up

Barbell x 15

135 x 10

185 x 10

165 + 120 lbs chains x 3,3,3,3,3,3

Earthquake Bar

2 x 53 lb Kettlebells x 20/20/20

Tsunami Bar Lat Pull Downs

165 x 15,15,15,15

Dumbell Tricep Roll Backs

45’s x 15,15,15,15

Band Tricep Pushdowns x 100

Earthquake Benching

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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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