I competed in my first meet after a year break on November 24^th, 2018 and have recently moved across the country to Calgary, Alberta.  Training will be ramping up slowly, but my focus will remain on my family and my professional endeavors. While I would love to compete again, I want to enjoy experiencing my new city and ensuring the success of a long-awaited business venture.  Stay tuned for more on that!

————————————————————————————————————————————————————————————————

To inquire about Paul’s coaching services, visit Master Athletic Performance

Get your copy of the 10/20/Life Second Edition HERE

Get your 10/20/Life gear HERE

Grab your INZER Gear, the best gear on the market HERE

————————————————————————————————————————————————————————————————

If you haven’t yet, check out my most recent articles:

Silence Your Inner Eeyore

A Coach’s Guide to Handling Multiple Lifters on Meet Day

Rethinking Progressive Overload: A strong spin on Escalating Density

Exercise Spotlight – Pushups

————————————————————————————————————————————————————————————————

Rounding out the last 2 days of the training week were my main Bench day and my lower body assistance day.  The bench day is quite simple – I want stronger arms.  Feet up benching and the Swiss bar are two movements I tend to struggle with, so I am going to improve them.  I am also experimenting with a wider grip on my bench press.  Since I tend to have very poor leg drive, I may as well maximize my stroke and make it as short as possible.  We will see how things unfold with that.

On the lower body assistance day, my focus is on strengthening my hips and keeping them healthy.  Moving through multiple planes on 1 leg is a solid recipe for success in that realm.  The first time through, this day revealed some areas of focus.  I need to focus on getting more hip extension in the back leg on the Bulgarians.  The RDL felt great and I will continue to build there.  The DB Down Squat was quite painful, but after a set or two, my hips really opened up.  Our gym should be getting a belt squat soon, so I will definitely make good use of that.  I would have liked to do some leg pressing, but the machine we have is an odd angle for me and locked up my hips really awkwardly.  All in all a solid training week that I am looking forward to building off of.

Bench

1. Feet Up – 6’s up to 135×6 RPE 7
2. Swiss bar – 120x6x4sets
3. Chaos Pushups – 100reps
4. Lat Pulldown – 4×10
5. 3 Way Shoulder Raise – 3x12ea
6. Pressdowns – 4×20
7. Stir the Pot – 200reps

Lower Assistance

1. SSB Bulgarians – 135x8x4sets
2. RDL – 435x6x4sets
3. DB Down Squats – 75x10x4sets
4. SL RDL – 75x10ea x3sets
5. Goblet Cossack Squats – 25x10ea x3sets
6. Pull-Ups – 50reps
7. Planks – 5 minutes total (2 sets)

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