My latest contribution was writing the Minimalist Method ebook, designed to be the quintessential Raw Powerlifting training manual for beginners to advanced lifters looking to get stronger while incorporating the powerlifts.
I'm currently in off season training and plan to compete in the Olympia single ply meet next.
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
Speed Pulls-
135x3
225x3
w/Single Ply Metal briefs-
315x2
315+40 lbs of chains x2
315+80 lbs of chains x2
315+120 lbs of chains x2
315+160 lbs of chains x2
½ hour massage and adjustment
2/3- Raw Heavy Bench
Internal/External Shoulder Rotation w/tubing x15x2
Flat Bench
95x5
135x5
185x3
225x2
w/2 Board-
275x2
w/loose Catapult-
295x2
315x2
Swiss Bar JM Presses onto a 3 Board-
95x8
135x8
155x8
Seated DB Front Raises-
30x10
35x10
40x8
Wide Grip Cable Face Pulls-
105x12
120x12
135x12
Mike Kemper was visiting from Pennsylvania and didn’t want to miss his training while preparing to compete at the XPC at the Arnold. Mike is a great guy and ended up hitting both a big reverse band squat PR and floor press PR while training here.
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
Please contact me directly at lightweightpower@aol.com for customized programming.