Ken Whetham – Week 1 Meet Prep


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Week 1 Squats:

345 x 3 (Briefs)

435 x 3

525 x 2

615 x 1 (Add suit)

705 x 4 singles

Block Pulls:

345 x 2

435 x 2

525 x 2

615 x 2

Sumo Pulls (Technique)

525 x 5 singles

Belt Squats:

470 (6 x 5) Paused

Stir the Pot x 50

Day 2 Bench

McGill KB Carries/Warmup  Plate/Band Warmup

Bar x 10

145 x 10

195 x 8

235 x 6

285 x 5

305 x 5

Close Grip Bench (4 board)

325 (3 x 5)

Skull Crushers (3 x 15)

McGill KB Bottoms up Presses (3 x 15)

Band Press Downs (3 x 15)

Stir The Pot x 100

This meet prep is focusing primarily on hitting a 1000 lb squat.  Bench & Deadlift for this meet will be secondary in importance.  Once I hit my 1000 lb squat, I’ll re-evaluate for the next meet and focus on putting together a bigger total.

Every training day and every non-training day I have been religiously doing my McGill protocol.

KB asymmetrical carries

KB bottoms up carries


Rolling Planks

Adamantly doing this protocol daily has allowed me to squat and deadlift pain free for the first time in over 3 years.

Nerve Flossing

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Ken Whetham

Ken is a full-time Firefighter and Rescue Technician with the Oshawa Fire Department and is a certified Kettlebell Coach and WKC Master Trainer. Ken competed in Kettlebell Sport and won several championships across North America. In 2012, Ken competed in the Firefighter Combat Challenge where he won the Canadian National Championship. Ken trains at his home “Outlaw Powerlifting” gym outside Toronto, Ontario with a team of lifters that train and compete together. Ken is an Elite powerlifter in the 275 and 308 lb weight class and his current best lifts are 940/550/705 and his current goal is to squat 1000 lbs to become one of the few lifters to achieve that goal in their early 50’s.

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