11/11- Single Ply Bench w/video of my opener, 3 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 Pull Aparts and Shoulder Dislocations x12x3

Internal and External Shoulder Rotation w/tubing x15x2

Flat Bench-
95x5
135x5
185x3
225x2
w/foam/manpon-
275x1
w/loose Metal Catapult-
315x1
w/single ply Metal Bash Shirt-
3 Board-
365x1
Planned Opener-
405x1
Planned 2nd Attempt off 2 Board-
440x1

Incline DB Tate Presses-
35x10
40x10
45x10

Only benching once last week and then deloading with the Buffalo Bar for squats last Friday definitely helped to give my shoulder some much needed recovery time. I had no discomfort in it at all today.

Yesterday we also did some weak point work, but not enough to write a whole post about it:

DB Shoulder Rotation on Slight Incline Bench-
External- 15x15, 20x15
Internal- 25x15, 30x13

Double overhand Static holds w/smooth straight bar-
135x30 secs
185x30 secs
225x30 secs
275x30 secs x3

The M2 Method Raw Training Ebook

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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