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:

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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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All I can say is that each week my deadlift is feeling stronger and positions are getting better.  Last week I found that a wider stance with more toe flare really made me feel strongest, so I stuck with that on this day and the last set felt just as good as the first.  The cambered bar squatting continues to feel solid as well.  I am really liking doing them first.  I’ll continue to add a little bit of volume each session to these until I get to 5x5sets, then I will rinse and repeat with 20lbs more.  The conventional felt a tad heavier than it should have, but I did more on the 2 previous movements, so that is to be expected.  More focus needs to be taken to pull my chest up and keeping it there as I transition above the knee.  I need to break that poor position badly.  Got a sick upper back pump after all the pulling.

Deadlift

1. Paused Cambered Bar Squat – 405x3x5sets
2. Sumo – 495x5x4sets (added a set from last week)
3. 2′ deficit conventional – 455x5x3sets
4. Pullups – 5×5
5. DB Row – 4x12ea
6. Facepulls – 4×25

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
3. Upper
   1. ShoulderRok – 4x10ea
   2. McGill T-Spine – 10reps
   3. Pushups – 3-5×10-15
   4. Band Pull Apart series – 2x10ea x5 positions