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.
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
I’m still having some joint pain, especially in my shoulders while benching and my knees while squatting (perfect for powerlifting), so I thought I’d try something new today. After trying the shrugs with the short bands and KBs last week I thought the instability of this motion would be more applicable to a pressing motion so I gave it a shot. It worked well, recruited my rotator cuffs for stability, but didn’t hurt. I’ll definitely be incorporating these and have some ideas to use The OBB Power Handles for similar motions.
KB Stability/Chaos Presses with the Elitefts short bands-
15 lb KBs x 15
25s x 15
44s x12x2
Fat Bar Bench off Foam/Manpon-
135x5
185x5
205x8
215x8
Cable Tricep Pressdowns w/V Bar-
45x20
65x15x2
Standing DB Front Raises-
20x12
25x12
30x12
Although I keep wanting to lift heavy, it makes more sense for me to do more hypertrophy work like I did today until my joints can handle the heavier weights again. Either way, I'll keep plugging away.
The M2 Method Raw Training Ebook
The M2 Equipped 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
