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 The OBB Power Handles and the 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.
Martial arts for an hour in the early afternoon for low impact cardio and mobility work.
A couple laps around the building for a 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
6/6- Raw High Box Squats
Shoulder dislocations w/mini band x12x3
1 leg band hip stretch x30 secs x3/leg
Raw High Box Squats w/Cambered Bar-
135x5
225x3
315x3
405x3
I decided to stick with the high box for a while to reduce the stress on my still partially torn hamstring. It held up fine, but I was having some more issues with my joint swelling which caused me enough discomfort to call it a day. I look forward to eventually not having to deal with this anymore.
6/7- Upper Body Circuit
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
Incline DB Presses-
45x12
55x12
65x12
Mid Grip Cable Rows-
135x12
150x12
165x12
Seated DB Lateral Raises-
20x12
25x12
30x12
Cable Face Pulls w/Spud Straps-
75x12
90x12
105x12
DB Hammer Curls-
35x12
40x12
Cable Pressdowns w/rope-
45x12
60x12
Although I kept everything light it felt good to get some work in after the meet. I plan to stick with some reps within the hypertrophy range for a while before training heavier again.
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
