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
High Box Squats w/Cambered Bar-
135x5
225x3
w/single ply Metal M suit, straps down-
315x2
405x2
w/Metal all black knee wraps-
495x2
495+40 lbs of chains x1
495+80 lbs of chains x1
Home GHR ab Rollout Combo-
BWx15x3
This is a video I took a while ago, but it gives you an idea of the movement. It’s a good combo, especially for people who may not be strong enough to perform the GHR without assistance. It was a good option for me today considering what you’re about to read.
So, I was doing some “manscaping” the other day and noticed an unusual bulge that hadn’t been there before. I’m pretty sure after 22 years of competitive lifting I somehow now have an inguinal hernia. The only rational explanation I can come up with is that one of the damn meds I’m on is either somehow making me more injury prone or inhibiting my absorption of necessary nutrients which also makes me more injury prone. I have an appointment with a hernia specialist next week. It doesn’t hurt at all, so I’m hoping there may still be a chance that it’s a swollen lymph node, but I’m pretty sure it’s not. I was going to include a pic, but thought that might be going too far.
If I need surgery then it’s really going to suck. Although I’d rather not, I can deal with not being able to squat and deadlift for a while, but can’t afford not being able to train my clients. We’ll see what the doc says.
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
I have been lifting for 15 years and just got an inguinal hernia repair surgery on Friday morning. I had felt mild symptoms from it and they confirmed it with an ultrasound. Hernias in this area are often asymptomatic, and the research shows sometimes intervening isn't necessary. However, there's also a chance that bowel can make it's way through the abdominal wall defect and "strangulate" which can become a medical emergency, so in most people, they recommend proactively repairing it.
I am a medical student who does PT for work in the summer, and was also concerned about being able to train clients, although knowing I couldn't train myself for 6-8 weeks.
In case you do have a hernia, here are a few things I can share that might help:
1. The first week is quite painful after (sitting/standing/general moving), but walking isn't too bad, and if your clients are doing things they already know how to do, and your verbal presence and feedback is enough, you ought to still be able.
2. Icing, walking, and eating well will all speed up recovery, but you're going to be shower-free for 48-72hr while the sutures heal, so you'll probably need at least 1 full week off from training anyone before even considering it.
3. You can't lift over 20 pounds for 6-8 weeks, to avoid rupture or setbacks.
4. Standard procedures can use open herniaplasty with mesh, or laparoscopic. Open takes longer to recover but has been shown to cause less recurrence and has better overall science showing efficacy. Laproscopic might be fine if it's a small hernia.
5. The shittiest part about hernia surgery prep is drinking 4L of laxative/water solution for surgery prep (24hr liquid diet), and being in the toilet 30x in 8 hours. The 48h low residue diet prior isn't bad.
Hope this helps, and informs. I'm looking forward to tuning my group classes and getting back to PT as soon as possible, and have informed my clients. They have all been very supportive and offered to help lift weights in/out of my vehicle and at the classes for me, to give back/support me.
Cheers and best of luck,
If you have questions, dont hesitate.
Adam