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.
6 Weeks out from the APF Equipped Nationals.
Martial arts for an hour in the early afternoon for low impact cardio and mobility work.
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
Flat Bench-
95x5
135x5
135+25 lb KBs suspended by mini bands quadded x5x5
Slight Decline DB Press-
65x10
70x10
75x10
I haven’t done decline DB in a while, instead of using the decline we propped one of the flat benches on one of the around 3 ½ to 4” deadlift blocks which worked perfectly. This seemed to be the ideal angle to reduce shoulder stress.
Incline Chain Extensions-
2 chains/40 lbs/arm x12
3 chains/60 lbs/arm x12
4 chains/80 lbs/arm x10x3
[youtube= https://www.youtube.com/watch?v=XAq2s5irC-U]
These are a good option to reduce both elbow and shoulder stress while overloading at the top where the triceps are strongest.
Thank you to Tyler Marino for training with me today. I’m not sure I would have been motivated enough without him. Today worked out well to get some good pressing in without causing any shoulder aggravation. I plan to stick with this on Fridays like we had previously been doing instead of the higher reps.
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
12 Weeks to a Bigger Bench DVD
Please contact me directly at lightweightpower@aol.com for customized programming.
