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.
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
Flat Bench w/Cambered Bar (Using the Cambered Bar to bench was basically the equivalent of chaos bench with the kettlebells hanging from the bands. It was much more difficult than I anticipated)-
95x5
135x5
185x5
205x5
225x3
Incorporated the 3 Board and a narrower grip while staying with the Cambered Bar-
225x8
245x8
DB Floor Press-
60x10
70x10
80x10
Bar Floor Press w/chains-
Bar+80 lbs of chains x10
Bar+120 lbs of chains x10
Bar+160 lbs of chains x10
Bar+200 lbs of chains x10
Average Band Pressdowns w/V-Bar x15x3
Neal Cotton joined Tyler Weaver and I today. We ended up incorporating some variety and doing a little more volume than usual which was good.
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.
