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 series:

All things DELOAD – Part 1

All things DELOAD – Part 2

All things DELOAD – Part 3

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So, my training is getting pretty fun.  I have had my best results in meets when I have squatted twice per week leading up.  Because of my knee surgery, the recovery and now the quad tear, I haven’t been able to resume this training schedule.  I am starting slow, but everything feels really good.  Right now, I am squatting every 4-5days, so not quite 2x a week.  I’ve spread out my training week as a whole to accommodate recovery because I am still working very hard on some things professionally outside the gym which require a lot of my time and energy.  I have a main squat day and an assistance day.  On the main squat day, I will be alternating high bar squats and competition wrapped squats.  On the assistance day, I will be front squatting light and doing box jumps.  It is really important to note here that I will still be deloading on a 3 up, 1 down schedule.  While I am not following what Brian has laid out verbatim in 10/20/Life, the principles remain the same.  No two people on this team run the same exact program and neither should you and your friends.  I am excited about how my training is going for the first time in a long time.

In the videos above, there are the main sets of my squat session and some of my front squats and box jumps.  The box was sooooo low LOL!  On the squat day, I worked up to an RPE 9 AMRAP with 545, then used 80% of this number for 2×5.  The AMRAP was to give a predictor of where I am at without completely blowing my load.  The bulk of my work now will be done with that 80% – no need to go any higher this far out from the meet.  On the front squats, I am just working with short rests and 60% focusing on moving fluidly and explosively.  Nothing fancy.  This is all early on, so we will see how things shake up.

Squat

1. High bar – 545×4 RPE 9, 495x5x2sets
2. Bulgarians – 3x15ea
3. GHR – 3×10
4. Fit Chicks – 3×20
5. Pull-Ups – 5×8

Squat Assistance

1. Front Squat – 335x5x7sets, 2:30 clock
2. Box Jumps – 5×5
3. Walking Lunges – 3x10ea
4. GHR – 3×10
5. Pull-Ups – 5×8
6. KB Swings – 3×10
7. Bottoms Up Carry – 3x75ft/hand

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