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.
Martial Arts (Oom Yung Doe) for an hour in the early afternoon for mobility and low impact cardio.
There’s a lot of controversy surrounding this martial art for previous inappropriate business actions, but I’ve had a nothing but positive experience. It’s primarily stand up with a focus on self defense and increasing mobility from form work. It’s been ideal for me to work on increasing my mobility, cardio, and improve on self defense without detracting from my lifting. After only a couple months I was already tested to show the knowledge I’ve attained thus far. Rather than changing belt colors, they dye a portion of the belt black to signify the 1500 year old tradition of a student’s belt and uniform gradually darkening from sweat from hours of practice.
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 leg band hip stretch x30 secs x3/leg
Close Grip Cable Rows-
150x12
165x12
185x12
Grip Work w/Gripper-
25x12/arm
50x12/arm
75x10/arm
100x8/arm
Cable Face Pulls w/Spud Straps-
90x12
105x12
120x12
DB Hammer Curls-
35x10x2
Single Arm Cybex Curls-
40x12
50x12
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
