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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The bench and the deadlift are feeling awesome.  Right now, I am very dialled in there.  I used this week to hammer my technique and I reduced volume from what I previously had been doing as I am getting ready to start ramping up the weights a bit more before I start meet prep.  I am also getting body work done more regularly.  This deload week really has me excited about my lifts because up to this point, I had been quite underwhelmed with the progress I’ve made.

Deadlift

1. Deadlift – 15×1 EMOM
2. BB Rows – 3×8
3. Meadows Row – 3×12
4. Low Row – 3×15
5. Straight Arm Pulldowns /ss Facepulls – 3x15ea
6. DeadBugs – Lots

Bench

1. Floor Press – 5×5, RPE 5
2. DB OHP – 3×10
3. Flies – 3×12
4. Laterals – 3×20
5. Arms – 6x20ea
6. SA Farmer Carry – about 500ft total

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