11/3- A rough heavy Bench Day, 4 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 x12x2

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 (this is the one that I had Ginny bring in the chest plate and reinforce the collar on. The stretchy back wasn’t loose enough to adjust as much as I’d like, so I had my multi-talented buddy Tyler Marino add more material to it).
3 Board-
365x1
2 Board-
405x1
I had planned to go much heavier, but had to shut it down due to the pain in my right shoulder. My shoulder felt great last Tuesday, but seems to have gotten progressively worse since then. It’s also strange that this shirt, that was modified to be much more supportive, doesn’t seem to work as well as the Bash that’s right off the rack with just a stretchy back added.

3 Board w/loose Metal Catapult to provide some shoulder support-
315x6
335x6

Single arm light band pressdowns x20x3

We'll be working on our openers next week. Since I'm not feeling like I'm quite ready for that I'm going to listen to my body and deload for the rest of this week to prepare.

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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