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.
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
Shoulder Pull-Aparts and Dislocations w/mini band x12x3
Flat Bench-
95x5
135x5
185x3
225x2
w/foam/manpon-
275x1
w/3 Board in Metal single ply Bash-
315x2
365x2
405x2
Everything felt good. I just stayed relatively light and used my open back single ply Bash, size 50, for now. It works well and is easy to get on and off.
Floor Press-
225x6
245x5
Average Band Pressdowns x15x3
Tonight I trained the son of one of my childhood best friends, Donald Adams. Donald grew up down the street from me from the time I was 5 until I was 18 when I went off to college. The last time I saw him was in 2000 at the WPO Meet at the Hard Rock here in Orlando. Before that I hadn't seen him in about 8 years. It's pretty crazy that we used to skateboard together as kids, then we both ended up powerlifting. Now he has a son who's on the high school weightlifting team and is interested in powerlifting too. His son is already benching 195 at 129 lbs which I thought was pretty damn impressive. It was good to see him.
The Affordable and Effective Floor Based Home GHR
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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.
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