9/16- Accessory Work

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.

I'm currently in off season training and plan to compete in the single ply division in the RPS South Florida Conquest on October 3rd.

Standard warm up:

5 min. Treadmill warm up

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

Double Overhand deadlifts from upper thigh level-
135x5
185x5
225x5
275x3
315x1
Since my grip has never been great we decided to start incorporating J.L. Holdsworth’s grip training routine. Since it’s only an additional exercise a couple of times per week it seems like it will be a welcome addition for some variety as well.

GHRs- BWx8x3

Cybex Ab Crunches-
140x12
150x12
160x12

Single Arm Cybex Machine Rows-
90x10
100x8
110x8

Towel Pull Ups (with a towel per hand looped over the pull up bar for increased grip work)
BWx6x3
I definitely need this.

The M2 Method Ebook

The OBB Power Handles

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

12 Weeks to a Bigger Bench DVD

m2method

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