My hope is that my coaching log will help you by:
- Showing the benefits of high intensity/low volume training that I’ve followed injury free for over 20 years which has developed into the The Minimalist/M2 Raw Training Method and the The M2 Equipped Training Ebook
- Teaching through the experiences of my training partners and I.
- Helping to show how to overcome adversity, regardless of what it may be.
- Demonstrating the equipment I’ve designed to help benefit lifters such as yourself.
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 OBB Power Handles, the Doorway Home Gym, and wrote the 12 Weeks to a Bigger Bench EBook.
My latest contributions were 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 and The M2 Equipped Training Ebook, the only ebook designed specifically for equipped lifters.
10 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
Mini Band Pull Aparts and Shoulder Dislocations x12x2
External Shoulder Rotation w/tubing x15x2
I know I sounds like a broken record with this (wow, that really sounds like an old person statement), but my autoimmune issues continue to cause shoulder problems. I’m still doing my best to work around the issue and/or gut through it.
Flat Bench-
95x5
135x5
185x3
w/foam-
225x1
w/Metal Catapult-
265x2
275x2
Incline DB-
60x10
70x10x2
Incline DB Tricep Extensions-
20x15
25x15
30x15
4/4- The “no workout workout”
So, I had the idea to do a limited workout to focus on shoulder mobility on the days that I don’t have a lot of time. Here’s what I did:
Pull Ups (with a full extension)-
BWx10x3
Push Ups (with shoulder protraction at the top which I normally avoid but apparently need to increase my mobility)-
BWx20x3
Sprints x50 yds x3
This wasn’t a bad idea, but it didn’t last long. I have to be honest with myself. After lifting for almost 30 years I need training partners to get motivated enough to train anymore. It's time to make some changes and get the band back together again.
The M2 Method Raw Training Ebook
The M2 Equipped Training Ebook
The Affordable and Effective Floor Based Home GHR
12 Weeks to a Bigger Bench EBook
