10/29- Light Bench, 5 Weeks out from the APF Gulf Coast Winter Bash

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 The OBB Power Handles and the Doorway Home Gym, wrote the 12 Weeks to a Bigger Bench EBook, and produced the 12Weeks to a Bigger Bench DVD.

My latest contribution was 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.

Standard warm up:

5 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

Mini band shoulder dislocations and pull aparts x12x3

Internal/External shoulder rotation w/tubing x15x3

Flat Bench-
95x5
135x5
w/foam/manpon-
185x3
185+40 lbs of chains x3
185+80 lbs of chains x3
Tyler and I were opting between KB stability press or reps with chains, but even these killed my shoulder. It felt great on Tuesday but this made me quickly remember that my shoulder can’t handle benching twice a week, especially with only one day between. From here on I’ll just be benching once a day leading into the meet and will do shoulder and tricep accessory work if I have a second day.

Seated DB Lateral Raises-
20x12
25x12
30x12

Average Band Pressdowns x20x3

Shoulder Rehab band work x3

The Minimalist M2 Method

The OBB Power Handles

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

12 Weeks to a Bigger Bench DVD

m2method

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