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.
Martial arts for an hour earlier in the afternoon for low impact cardio and mobility work.
2 laps around the building w/sprints
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/mini band x12x3
1 Leg Band Hip Stretch x30 secs x3
Flat Bench-
95x5
135x3
185x3
185+25 lb DBs suspsended with OBB Power Handles x3
w/Slingshot-
205+25 lb DBs suspended with OBB Power Handles x3
225+25 lb DBs suspended with OBB Power Handles x3
[youtube= https://www.youtube.com/watch?v=MWKW7LOPLmM]
The combination of the slingshot and the deload of the handles work great to overload at the top while reduing shoulder stress.
High Rep Flat DB Press-
65x15
70x15
Light Band Front Raises x12x3
Lying Cable Tricep Extensions-
45x10
60x10
75x8
The M2 Equipped Training Ebook
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
