15 Aug Ken Whetham: Off Season Bench
Posted at 07:59h in Ken Whetham, Team Training Logs 0 Comments
Off Season Bench Day
Plate/Band Shoulder: Tricep Warm-up
Bar x 10
95 x 10
135 x 10
185 x 10
225 x 8
275 x 5/5/5
Tricep Trilogy: Superset of Skull Crushers/Pull Overs/Presses
Two sets: 10/10/10
Rope Tricep Pushdowns: 60 x 20/20/20
Band “No Money” Pull Aparts 20/20/20
Off Season Bench
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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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