I competed in my first meet after a year break on November 24^th, 2018. It was a big momentum boost and I am 100% healthy and looking forward to a productive off-season.  I’ll be looking to compete at some point in the summer, but haven’t decided when or where.  In the short-term, work and my family will be my number 1 priority with the launch of a long awaited project and a cross-country move to Calgary, Alberta with my wife Pam and our pups Meatloaf and Beefcake.

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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

Exercise Spotlight – Pushups

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Nothing fancy here.  Just trying to build the upper body with some assistance work.  I am not doing any sort of weight loss this off-season, as I am quite happy with where I am sitting in the realm of body composition.  Calories are at maintenance and I will be moving into a slight surplus while trying to put on some muscle mass.  Now that I am healthy, it’s time to make some progress!  Hoping the overhead and incline work will transfer well to my competition press.  Consistent work over time is what I keep telling myself.

Bench Assistance

1. Strict Press – 145x10x3sets
2. Incline Press – 205x10x3sets
3. Paused DB Press – 4×10
4. Incline Tate Press – 3×12
5. Pec Deck – 3×20
6. Pressdowns – 5×20
7. Curls – 3×20
8. Ab Wheel – 3×10

Warm-up

1. Daily
   1. Walk – 10minutes
   2. McGill Big-3
   3. Full Body CARs
2. Upper
   1. ShoulderRok – 4x10ea
   2. McGill T-Spine – 10reps
   3. Pushups – 3-5×10-15
   4. Band Pull Apart series – 2x10ea x5 positions