My hope is that my coaching log will help you by:
- Showing the benefits of high intensity/low volume training that I’ve followed injury free for over 20 years which has developed into the The Minimalist/M2 Raw Training Method and the The M2 Equipped Training Ebook
- Teaching through the experiences of my training partners and I.
- Helping to show how to overcome adversity, regardless of what it may be.
- Demonstrating the equipment I’ve designed to help benefit lifters such as yourself.
I have been competitively powerlifting for over 20 years. Within that time I have competed raw, single ply and multi ply. I hold the highest all time total of 1930 at 148, the third highest total of 2045 at 165 and have broken over 35 world records, over 25 of which I still hold. Through the years in this sport I have learned a great deal from various training methods, met and formed long lasting friends, as well as learned the importance of balancing life, work, and training.
Elitefts accepted me as a team member over ten years ago and I am currently the longest standing still competing powerlifter on the site. I appreciate Dave Tate and Elitefts for giving me the opportunity to learn from and teach others through the Q&A and my training log.
In 2005 I opened Orlando Barbell – a 24 hour powerlifting friendly gym. As well as running Orlando Barbell I designed and sell the Home GHR, the OBB Power Handles, the Doorway Home Gym, and wrote the 12 Weeks to a Bigger Bench EBook.
My latest contributions were writing the M2 Method EBook, designed to be the quintessential Raw Powerlifting training manual for beginners to advanced lifters looking to get stronger and prevent injury while incorporating the powerlifts and The M2 Equipped Training Ebook, the only ebook designed specifically for equipped lifters.
10 mins treadmill
Prehab
PVC rolled on:
Lower back, shifted to right and left
Upper back, shifted to right and left scapula w/hips up
Armpits
Hamstrings
Glutes
Adductors
My right shoulder has bothered me for years. At one point I even had an x-ray which showed some arthritis but no injury (at least not a bone related one). I never had an MRI, but was beginning to think that I may have an underlying injury, especially since it seemed to get worse either due to my autoimmune issues or the meds I was on. I’ve had very few powerlifting injuries, still none that were serious, but the ones I’ve had have been while I’ve been on prednisone.
As I recently mentioned, thankfully we have a very patient member, Rafael Cui, who was in town performing clinical hours while finishing his doctorate for Physical Therapy. He took the time to assess my shoulder to confirm that I don't have an injury and provided me with a rehab/prehab routine which I started today. Here’s what he had me do. Thanks again Rafael.
Push Ups (focusing on scapular protraction which I normally purposely avoided)-
BWx10x4
I haven’t done push ups in longer than I can remember. I always thought it was funny for people to come to the gym to do something they can do at home. Well, the interesting thing about push ups is that the scapula can move freely rather than being forced into the bench. Since my ROM is limited due to repetitive movements and lack of adequate stretching these have become way more difficult than they should be.
Bottoms up KB Presses-
15x15x4
External Rotation-
w/tubing x15x4
D2 Flexion with theraband
X15x4
Face Pulls including external rotation-
Mini band x15x4
Pec stretches
x1 minute
This routine is definitely something I need to stick with which should help get my shoulder back to “normal” and prevent any potential injuries.
The M2 Method Raw Training Ebook
The M2 Equipped Training Ebook
The Affordable and Effective Floor Based Home GHR
Buy your own Doorway Home Gym and never miss out on your accessory work again
12 Weeks to a Bigger Bench EBook
