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 planning to compete in either the APF Single Ply Nationals or the Olympia single ply meet.
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
Squats w/Squat Bar onto a High Box (low box+foam pad)-
145x5
235x3
325x2
w/single Ply Metal M Briefs-
415x1
w/knee wraps-
505+40 lbs of chains x3
505+80 lbs of chains x2
GHRs-
BW+35 lb plate x8x3
Seated Cable Ab Crunches w/Spud Straps-
90x12
105x12
120x12
Thanks to both Tylers for making it in to train today. Tyler Marino hasn't been able to make it in very often due to his busy production schedule. Tyler "Cupcake" Weaver hit a big PR 465 squat in single ply.
My weight is finally climbing back up, despite my stomach issues. I’ve always had the best luck both increasing and decreasing my lean bodyweight by following the zone diet which is a 40/30/30 ratio carbs/lean protein/healthy fats. It’s essentially eating equal amounts of low glycemic carbs (mostly vegetables and fruit) with lean meats and the fat you’re going to end up getting with the protein. I’m finally maintaining around 170 for the first time in probably over a year. Julia Ladewski will be happy to know that my morning shake now consists of whole milk, a banana, cocoa powder, sugar in the raw, and almonds. It has close to 800 calories in it. No more oreos for me. I’m actually eating cleaner and still managing to put on weight.
I thought I'd give a Tank update since I subjected you to what happened with his scrotum after his neutering surgery. Well, big ol’ Tank had a successful scrotal ablation surgery on Friday. Our vet said he had a cyst in his scrotum which contributed to the increase in fluid. Either way, he’s moving around, feeling much better and is getting back to his normal self.
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.
