I have decided on a meet! November 24, 2018, I will be competing in the EPC Finals in Guelph, ON. This was the meet where I tore my quad in 2017. I have 2 goals:

• Get to the meet healthy
• Build momentum for the future

If there is a PR there, I will take it, but I am playing the long game from here on out.

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If you haven’t yet, check out my most recent article:

Are you a Mental Midget

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I am heading into a deload next week and I feel like I am exactly where I need to be.  I am recovering well, but still accumulating enough volume to be pushing myself hard.  So far, I am hitting all my prescribed numbers, which is a great feeling.  You’ll notice on my Bench Assistance day, I don’t bench press.  I am sticking with movements where my scapula can move freely through their natural range.  I decided to do this in an attempt to keep my shoulders/ elbows healthier.  So far, I have no issues.  On the squat day, you can see the issue I am running into – I lack midsection stability.  I am just getting folded in half.  My lower body is plenty strong, but I can’t hold my positioning out of the bottom.  Normally, I would overthink this to no end, but the fact of the matter is – I am fatigued and my training volume is the highest it has been in months.  I am doing just fine and will constant attention to proper movement cues, the issue should resolve itself.  One change I will be making is turning my toes out a tad more.  This will help my hips to open up a bit more in the hole and should help a great deal.  Nothing else to report.  Lots of hard work in the weeks to come!

Bench Assistance

1. Strict Press – 195x6x5sets
2. Weighted Pushups – 5×11
3. Dips – 4×11
4. 3 Way DB Shoulder raise – 3x10ea
5. Biceps – 100reps
6. Triceps – 100reps
7. Underhand Pull aparts – 100reps

Squat

1. High bar – 505x5x4sets
2. Bulgarians – 3x10ea
3. SL RDL – 4x10ea
4. TKE – 3×30
5. Pull-ups – 50reps during accessories

Warm-Up

1. Daily
   1. Bottoms-Up Carry – 5 trips/arm
   2. McGill Big-3
2. Lower
   1. Sprinter Pose to RDL to Hip Airplane – 2x10ea
   2. Multi directional lunges – 2x10ea
   3. Tactical Frog with internal rotations – 2x10ea
   4. Goblet Squats – 3-5×10
3. Upper
   1. ShoulderRok – 4x10ea
   2. McGill T-Spine – 10reps
   3. Pushups – 3-5×10-15
   4. Band Pull Apart series – 2x10ea x5 positions