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
Mini Band Pull Aparts and Shoulder Dislocations x12x3
Flat Bench-
95x5
135x5
185x3
w/foam/manpon-
225x2
275x3
w/loose Metal Catapult-
315x3
Narrow grip 4 Board-
275x8
295x8
Rope Cable Pressdowns-
60x15x3
(Any elbow extension motion has a tendency of aggravating my tendonitis, so I kept the weight light on these)
Stephen deloaded up to 405 while preparing to compete raw at the RPS Redemption meet on the 30th. Tyler did a great job of hanging with me today. All of his lifts continue to improve.
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.
