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.
12 Weeks out from the APF Equipped Nationals.
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
Deadlifts off 2” Mats-
135x3
225x3
315x2
w/single ply Metal King Sumo Deadlifter, straps down-
405x1
505+40 lbs of chains x2
505+80 lbs of chains x2
[youtube= https://www.youtube.com/watch?v=Ba-bCAQHSp0]
Jeff is 6’3” with super long legs. I’ve been wanting for him to widen his sumo stance to maximize his leverages for a long time. Today he finally gave it a shot. This is by far the best pulling position he’s ever been in. He gave Neal credit for it, but I’m happy he did it either way. We're going to make sure he keeps working on his hip mobility (we all need this) so that he can continue to get his hips closer to the bar. Once he gets in the ideal position he's going to add some serious weight to his pull. Stephen is back from his hiatus and will be back to where he was in no time. Neal has some big goals for the meet, but we have plenty of time to figure out where he’s at.
Close Grip Cable Pulldowns-
150x5
165x12
180x10
Standing Cable Crunches w/Spud Straps-
75x15
90x12x3
Mid Grip Cable Rows-
180x12
195x10
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
