9/24- Light Bench/Stability Work and meet plans

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 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

External Shoulder Rotation w/tubing x15x2

Flat Bench-
95x5
135x5
185x3
Chaos Bench-
185 w/25 lb KBs hung w/quadded mini bands x2, this was too heavy
155+25 lb KBs hung w/quadded mini bands x3x3

High Rep Flat DB Press-
65x12
75x12

Upside Down KB Presses- 15 lb KBs x15x3

Cybex Tricep Extensions-
90x12
100x12
110x12

I disappointedly had to withdraw from the RPS South Florida Redemption meet this upcoming weekend due to my Ulcerative Colitis flare up. I was unable to put on weight or strength while trying to prepare for the meet, regardless of what I ate or how I trained, which has to be one of the most frustrating things possible for a powerlifter. Now that I’m on a clinical trial my symptoms are improving, I’m gaining weight, I’m feeling much better, and am ready to find another meet. I corresponded with Mindy Underwood and she told me that she and her husband Bert plan to host another RPS meet in early January. If all goes well I'll continue to improve and will be ready for it.  Hopefully a few of my OBB teammates will be able to compete in this meet as well.

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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