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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I honestly don’t have much to say about this day.  My previous best from this height was 635×2 and I bested that and hit 635 for a triple.  Even though a single rep might be insignificant in the grand scheme, I am more than happy to take my win and keep moving forward.  I walked into this session with that number in mind and it moved about the same as 605 did 2 weeks ago.  Followed it up with a 20lbs PR on stiff leg deadlift for 5 reps and then I moved onto accessories.  Solid day with a solid crew at Dynamo.  The music was loud and it definitely played into me having a great session.

Deadlift

1. 6″ Block Pulls – up to 635×3
2. Stiff Leg DL – up to 495×5
3. Chest supported DB Row – 5×8
4. Inverted bw Row – 5×10
5. Standing Lat Pulldown – 3×15
6. Facepulls ss/ Scarecrows – 3×15+15

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