1 Cup Fair Life Lactose free milk
1 scoop of Emergent Nutritions’s Synergy-XP
2 Tbsp of Apple Sauce (for the pectin for soluble fiber)
2 Tbsp Greek Yogurt
½ a frozen banana
1 tbsp local honey
Here's what goes into my morning shakes. As many of you know, I have UC which is an autoimmune issue that causes severe digestive issues along with many other potential inflammation issues. Because of this I have to monitor my diet to prevent flare ups. I've found that plant based proteins have worked well for me, but was pleased to be introduced to Synergy-XP by Todd Henry the founder of Emergent Nutrition. Synergy-XP is the only whey protein I've been able to use that hasn't caused stomach issues. This is because it's been micro-filtered to make it lactose and fat free along with having digestive enzymes added to help break down and digest the protein. Part of my goal in continuing to try to maintain strength while dealing with an autoimmune disease is to help others with my experiences and the knowledge I gain along the way. So, if you're looking for a high quality whey protein that won't cause stomach issues then I strongly recommend you try Emergent Nutrition's Synergy X-P.
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.
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
Mid Grip Cable Pulldowns-
135x12
150x12
135x12
Raw Conventional Rack Pulls off of the 3rd pin-
(I thought these would be a good option to start incorporating deadlifts while placing less stress on my hamstrings than pulling sumo or off the floor. I kept them super light)-
135x5
225x5
315x5
I had no issues so it’s a good start. I may try some light sumo next week.
Neutral grip barbell rows-
155x10
205x8
225x6
These were much more difficult than with the straight bar.
The M2 Equipped Training Ebook
The M2 Method Raw 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
