11/30- Deadlift Deload Part Deux, Week of 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 and 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.

I'm currently in off season training and plan to compete in the single ply division in the APF Gulf Coast Winter Bash on December 5th.

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

I usually don’t train at all the week of the meet, but my last training session felt heavier than I would have liked and I don’t want to go into the meet with that thought. I also don’t have much weight to lose, maybe 5 or 6 lbs, so that’s not an issue.

Mid Grip Cable Pulldowns-
120x12
135x12
150x12

Deadlifts-
135x5
225x3
315x3

GHRs- BWx8x3

Bumper Plate Holds for Grip w/35s x45 seconds x3

TKEs on Cybex Rotary Hip-
150x15
160x15

Everything felt good today and I have no discomfort anywhere which is nice.

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

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