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
Cybex Shoulder Press-
90x12
110x12
130x12
The only shoulder pressing I usually do is high rep DB shoulder press, but this was good for a change without placing too much stress on my rotator cuffs (by stopping at a 90 degree arm angle) or my lumbar vertebrae (since the machine has back support).
Light, high rep DB Hammer Curls (since I’m still nursing a bicep strain)-
15x20
20x20
25x15
DB Rear Delt (leaning over on flat bench w/palms turned back)-
15x12
20x12
25x12
Modified Tricep Presses on Cybex Incline Press-
90x12
110x12
120x12
These are a good, relatively heavy tricep pressing movement that’s easy to set up and doesn’t place the stress on the elbows that extension motions do.
I'm hoping to feel normal and be strong again soon. These ongoing uncontrollable autoimmune issues suck ass.
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
