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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Now that my hips are healthy, I figured it would be as good a time as any to try and get some work in to re-learn sumo.  I much prefer pulling sumo, but I haven’t been able to since my knee surgery, which caused a really significant hip shift.  I worked hard last year to resolve that and it seems to be holding well with the maintenance work.  That being said, it has only been 2 sessions and the weights aren’t heavy per se.  Time will tell, but I am taking it slow and will be keeping the weight static and just adding volume.  You’ll see I did some light, low volume paused squats with the cambered bar before hand.  This serves 2 masters – it increases the frequency of my squatting and it helps open my hips for the sumo.  It’s a new thing for me, so we will see how it goes, but so far, so good. After sumo, I did some conventional deficit work and then some back work with weighted pull-ups and some DB rows (not videoed).  This was a lower RPE session, more so focused on building volume.  Right now I am working the base of the pyramid and making it as wide as possible.

Deadlift/ Squat

1. Cambered Bar Paused Squat – 405x3x4sets
2. Sumo Deadlift – 495x4x4sets (RPE 6)
3. 2″ deficit conventional – 435x5x3sets
4. Weighted Pull-Ups – 5x5sets
5. DB Rows – 12x4sets
6. Facepulls – 25x4sets
7. SA KB Suitcase hold – 30sec/arm x5 minutes, no rest @88lbs

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