10/7- Upper Back/Biceps and Grip Work

I guess I need to take a picture of my grip work or bicep at some point to post with these logs, until then I'll keep using this guy's.

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

Mid Grip Pulldowns-
150x8
165x8

Narrow Grip Pull Ups-
BWx12x2

Static Bar Holds (grabbing the bar with one hand in the center for grip work as recommended by the legendary Ed Coan)-
95x30sec/arm x3

Single Arm DB Preacher Curls-
35x12
40x12
45x12

Two Hand Pinch Deadlift-
70 lbs (2-35s together with smooth side out) x15secs x5

My grip has always been one of my weakest links. Now that we’re training it three times a week I’m hoping that will change.

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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