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.
I'm a big believer in striving for balance in every aspect of your life. If you put too much into one aspect, you're destined to fail in another. As I’ve mentioned, I’ve been going to a Martial arts class for an hour in the early afternoon twice a week for low impact cardio and mobility work. Cardio and mobility work are something that I know I need (well, we all need to stay healthy and to help prevent injury), but they’re also something that I don’t necessarily find enjoyable. After some research into local martial arts studios and having had a short run with MMA training a few years ago (which I enjoyed but it drained the crap out of me causing me to lose a good amount of strength and weight relatively quickly) I found Oom Yung Doe. It has definitely helped me to incorporate the balance I’ve needed without seeming to inhibit my strength.
Today, after some extensive work learning how to fall properly, we incorporated some Judo throws today which were a good change and challenge. Although there’s a lot of memorization involved, Oom Doe is a great practice since it’s a combination of eight different martial arts. Hopefully continuing to incorporate it will keep my joints mobile further helping the longevity of my lifting. I’d recommend you all find a way to somehow incorporate mobility work and some form of cardio as well.
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
Fat Bar Flat Bench-
135x5
185x5
225x5
w/foam/manpon-
255x5
275x4
External Shoulder Rotation w/shoulder horn-
10x15
15x15
Incline DB Tate Presses-
30x10
40x10
50x10
Cable Face Pulls w/Spud Straps-
60x12
75x12
90x12
Cybex Tricep Extensions-
90x12
110x10
120x10
DB Front Raises-
20x10
25x10
30x10
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
