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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This was a really good day for me.  You can see the subtle change in my setup after the first 2 sets.  I tend to lift better with a bit of a wider stance in my conventional and for some reason I had gone away from it.  I am very fortunate to lift with and be friends with guys like Jay Nera.  He said something about my hips that really hit home with me.  I tend to have trouble setting my t-spine before my pull (hence all the lifter’s wedge work I do).  He mentioned that I need to “get into my hips more” which prompted me to open up my stance.  All the strain went from my back to my legs and I immediately felt better.  Big win for me, especially at/around 80%.  Lots to improve on, but my confidence is building.  I think this is also the most volume I have done at this weight.  Not very meaningful, but kinda meaningful? Maybe? Who cares?

Deadlift

1. Deadlift – 585x2x6sets
2. 2″ deficit deadlift, paused 1″ off the ground – 475x3x4sets
3. BB Row – 4×8
4. DB Row – 3×15
5. Superset
   1. Standing Supinated pulldown – 3×15
   2. Straight Arm Pulldown – 3×15
   3. Facepull – 3×15

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