Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Because I am taking such a long off-season, Tucker and I will be working together to shift my focus towards more bodybuilding hypertrophy work, with a diligent focus on my diet.  I need a goal and my body needs some time away from the competition lifts.  I am still diligently focusing on my weak points, but this is a new challenge and so far I am having a lot of fun – which is important!

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After the squatting, I did some stiff leg deadlifts from the floor.  I want to make a note here about individual difference and the execution of a movement.  You will notice on these deadlifts that my knees are not locked, in fact, they are pretty bent for someone supposed to be doing a stiff leg deadlift.  The fact of the matter is that I have short arms.  For me to achieve a neutral lumbar spine, my knees need to be bent.  To get the most out of the movement, I make sure my shins stay vertical, but in order to perform it safely, I cannot achieve the same position as someone with longer arms.  There is no universal technique for all people.  Because of the way I perform this movement, the overload is actually less on the back and more on the glutes and hamstrings.

Squat/ DL

1. CAT Squat with SSB – 355x5x5sets (done in 12 minutes)
2. Stiff Leg DL – 5’s up to 495×5 (up 20#)
3. Goblet Bulgarians – 4×15
4. Double KB Swings – 3×20
   1. later on in the day I did 20 minutes of intervals on the Assault bike

Warm-up

1. Daily hip rehab sequence
   1. 5 minutes cardio
   2. Supine Alternating hip lift x20
   3. Deadbug hip reset x6/side
      • These two movements are aimed to centre the pelvis laterally and anterior/posterior
   4. McGill Big 3 – 5x10sec each movement
   5. Single Leg Glute Bridge – 3x10sec iso hold per side
   6. Iso Deadbug – 30sec/ side
   7. Single Leg RDL Iso hold – 30sec/side
2. Goblet Squat – 4×15
3. Cossack Squats – 2x8ea
4. SL Sprinter Pose, to RDL, to Hip Airplane – x10
5. Tactical Frog w internal rotation – 2×10+10