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
Shoulder dislocations w/broomstick x12x3
1 arm doorstretch x 30 secs x3
1 leg band hip stretch x30 secs x3/leg
I’m not sure what I did to cause it, but in the middle of the I woke up to extreme elbow pain which kept me from sleeping the rest of the night. In the morning my arm hurt so much that I could barely perform normal activities like brushing my teeth. I still gutted through the training as best I could.
Internal/External Shoulder Rotation w/tubing x15x2
Flat Bench-
95x5
135x5
185x3
225x2
w/Looser XL Metal Catapult-
275x2
295x2
315x2
KB High Rep Shoulder Press- 25x15x3
Single Arm Light Band Pressdowns x20x3
By the end of the workout the pain in my arm was so debilitating that I could barely move it. It was obvious that I hadn’t torn anything, I just had extreme tendinitis. The next day it seemed even worse and when I went for my adjustment my chiropractor said it would probably take 2 to 3 weeks of resting it for it to subside. I was hesitant to go to my Oom Yung Doe training later but thought the mobility work involved would help. I took a couple of ibuprofen and did my best. By the end of the session it felt better and by the end of the day the pain was completely gone. So, either the martial arts I’m taking works miracles or I’m actually Wolverine haha. Either way I’m happy it’s gone.
The M2 Method Raw Training Ebook
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
