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.

————————————————————————————————————————————————————————————————

Get your copy of the 10/20/Life Second Edition HERE

Get your 10/20/Life gear HERE

Grab your INZER Gear, the best gear on the market HERE

————————————————————————————————————————————————————————————————

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

A Coach’s Guide to Handling Multiple Lifters on Meet Day

Rethinking Progressive Overload: A strong spin on Escalating Density

Are you a Mental Midget

————————————————————————————————————————————————————————————————

Things are right on pace for where I need to be.  I would have liked to hit a couple doubles with 405 in a perfect world, but I’ll settle for 3 really solid singles and some board work.  I have a couple things to dial in with the bench, but overall I am really happy where I am.  Made a tweak to my set-up which is allowing me to be much much tighter and it paid off big time.  Will work up to something a bit heavier next week before dialling things back heading into the meet.

On the squat, I had to push everything up by a day to accommodate travel to the SWIS2018 symposium.  I was sore, not recovered, but I got the work done and hit my number… even after a scare lol.  We had the pound plates loaded on and the whip on the bar was so insane that I couldn’t walk it out, so we switched out to KG plates and I made the lift.  Really happy to be able to overcome that adversity and come out with a made lift.  Train for chaos they say LOL.  I will take another heavy single this coming week and dial it back heading into the meet.  I am prioritizing my recovery big time at this point, which means staying on top of walking and rehab work and making sure I sleep as much as I can.  Naps are also happening whenever possible.  I have to say it was a pretty awesome group to lift with at Fortis West in Mississauga.  Probably had a big deal to do with why I was able to hit that squat.

Bench

1. Bench – up to 405x1x3sets
2. Shoulder saver – 405x2x2sets
3. DB high Incline – 3×15
4. Superset
   1. Feet elevated deficit pushups – 3×15
   2. Laterals – 3×20
   3. Pakulski Pressdowns – 3×20

Squat

1. Squat – up to 700×1, 740×1
2. High bar – 500x5x2sets
3. SA KB Front Rack reverse lunge – 2x10ea
4. 45 back raises – 3×20

Warm-up

1. Daily
   1. Walk – 10minutes
   2. McGill Big-3
   3. Full Body CARs
2. Lower
   1. 90/90 Hip Transfers – 6ea way
   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