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.
Oom Yung Doe Martial arts for an hour in the early afternoon for low impact cardio and mobility work.
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
Slight Incline DB Presses (We’re doing these on the lowest possible incline to reduce the shoulder stress while still emphasizing the upper pecs and anterior delts since I tend to neglect this area)-
45x10
60x10
70x10
80x10
Face Pulls w/Spud Straps-
75x12
90x12
105x12
120x12
Floor Tricep Extensions with the OBB Power Handles
20x10
20+40 lbs of chains x10
20+80 lbs of chains x10
[youtube=https://www.youtube.com/watch?v=dl1WIoeEsME]
Elbow extension movements typically aggravate my elbows, but since this motion is pressed from a pause and I didn’t force my elbows excessively in it didn’t bother them at all.
Although I designed the The OBB Power Handles primarily for lifters who had difficult getting their arms behind the bar to squat there really are endless exercises that can be performed with them.
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
