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
I attempted to squat on Thursday, but my knee wasn’t having it, even onto a high box. 2 plates hurt, so I thought I’d try using my new Metal Mystical knee wraps to give it some support with 3 plates, but it actually made it worse since it pushed on my patella. Hopefully it will feel good enough to squat this week.
TKEs w/Light Band x20x3
Cable Pulldowns w/Spud Straps-
120x12
135x12
150x10
Supersetted with:
Grip work w/Gripper-
35x12
60x12
Cybex Rows-
190x10
200x10
210x10
Supersetted with:
DB Forearm Rotation-
External- 20x15, 25x15
Internal- 25x15, 30x15
DB Hammer Curls w/Back against Preacher Curl-
30x12
35x12
40x12
Thank you to Trinity for training with me today. I don't think I would have been motivated enough to get it done on my own.
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.
