12/2- Bench Deload II, Week of the APF Gulf Coast Winter Bash, and watch what you say

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

Mini Band Shoulder Dislocations and Pull Aparts x12x2

Internal/External Shoulder Rotation w/tubing x15x2

Flat Bench-
95x5
135x5
185x3
225x3x2

Seated DB Laterals-
15x12
20x12
25x12

Cable Pressdowns-
45x12
60x12
75x12

I just basically wanted another day to get some movement and bloodflow. Once again everything felt good with no issues.

For some reason when I was waking up and still half asleep today I had a memory from my childhood. I don’t remember most of my childhood, which I assume most of us don’t, and prefer to live in the moment but this one resonates with me. When I was in grade school I played soccer in the 6th, 7th, and 8th grade. I was small and didn’t get a lot of play time, but still enjoyed it. I played left wing and guess that I have some ambidexterity since I’m right handed. Either way, after one of the games our coach said, “You know who you owe this win to?" Then pointed to me stating:  “You won because of his hustle!” It meant a lot to me and still does.

My point from this is that we should all watch what we say to people, because it can leave a lasting impression.

“Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.”

― Mahatma Gandhi

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The Affordable and Effective Floor Based Home GHR

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12 Weeks to a Bigger Bench EBook

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