Ken Whetham: Upper Body Fluff

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For the next few weeks I am going to be limited to doing some light upper body volume training until my knee heals up.

I went for an ultrasound and the report said there was fluid build-up on the superior bursa on the back of the knee but the rest of the ultrasound was “inconclusive” and I may require more imaging.  I interpret that to mean that the Ultrasound Tech didn’t do a good job the first time.

My knee has been feeling better and the swelling has reduced significantly. I am able to walk, work and the pain in the knee is almost gone.  I have been doing magnetic pulse therapy on it daily and I think it has been helping a lot.

My plan moving forward is to take the next 4 to 6 weeks off any lower body training so I can heal my knee.  I will get back into some light volume off season training when I’m able and I won’t plan on starting anything heavy until after the 2018 SWIS which is the October 26th to 28th weekend.

Upper Body Fluff

Plate/Band Shoulder/Tricep Warm-up

Bench:

Barbell x 15

95x 15

135 x 15

185 x 12

225 x 10/10/10/10/10

Wide Mag Bar Lat Pull Downs

150 x 15/15/15/15/15

Tricep Pressdown

75 x 15/15/15/15/15

Incline DB Bench

75’s x 12/12/12/12/12

Band Tricep Pushdown

Light Band x 50/50

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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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