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 Minimalist 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 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
External Shoulder Rotation w/Shoulder Horn- 10x15x2
Flat Bench-
95x5
135x5
185x3
225x2
w/Foam/Manpon-
275x1
3 Board-
275+40 lbs of chains x3
275+80 lbs of chains x2
Cambered Bar Tricep Floor Presses-
(As many powerlifters do, I’ve had ongoing elbow discomfort/tendonitis/tendonosis, which extension motions tend to aggravate. In an effort to find more pressing motions I decided to try using the cambered bar. It seemed ideal to provide some variety as well as some instability. It also seemed ideal to push from a static position, so using 25s worked well. We probably still could have used more ROM, but it was good for a change. Next time we may use 10s and chains. Someone else has probably done this before, but I’ll claim it for now).
85x8
135x8
155x8
175x8
[youtube=https://www.youtube.com/watch?v=ctMwwk4Xcnk]
Wide Grip Cable Face Pulls-
120x10
135x10x2
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.
