My hope is that my coaching log will help you by:
- Showing the benefits of high intensity/low volume training that I’ve followed injury free for over 20 years which has developed into the The Minimalist/M2 Raw Training Method and the The M2 Equipped Training Ebook
- Teaching through the experiences of my training partners and I.
- Helping to show how to overcome adversity, regardless of what it may be.
- Demonstrating the equipment I’ve designed to help benefit lifters such as yourself.
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 OBB Power Handles and wrote the 12 Weeks to a Bigger Bench EBook.
My latest contributions were 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 and The M2 Equipped Training Ebook, the only ebook designed specifically for equipped lifters.
10 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
6/1- Speed Bench
I haven’t been posting much, or any, bench training well, because I suck. My right shoulder is still crunching at the bottom of every bench so I’ve done my best to alleviate it by thoroughly warming up my shoulder with band pull-aparts, shoulder dislocations and external rotation along with using the foam pad on my chest with anything over 135. It seems to be helping, but I’m still far from where I’d like to be. We started incorporating speed bench alternating with rep bench on the second bench day to get some lighter rep work in.
Flat Bench-
95x5
135x5
Speed Bench w/foam-
185x3x3
185+40 lbs of chains x3x3
Incline DB Press-
55x10
60x10
65x10
Cybex Shoulder Press-
90x12
110x12
130x12
Fat Close Grip Pulldowns-
125x10
135x10
150x10
Rope Cable Pressdowns-
45x12
50x12
60x12
DB Hammer Curls-
30x10
35x10
40x10
6/4- Speed Pulls
I’ve learned that I need more recovery time with age. I can’t pull heavy every week and may need to incorporate this with my squat as well.
Deadlifts-
135x5
225x3
Speed Pulls-
315+40 lbs of chains x2x2
315+80 lbs of chains x2x2
315+120 lbs of chains x2x2
April pulled heavy with a relatively easy double with 385.
Belt Squats-
(these have become my favorite lower accessory. No lower back stress and more quad recruitment, both of which I need)-
90x8x3
Wide Fat Grip Pulldowns-
135x10
150x10
165x10
The M2 Method Raw Training Ebook
The M2 Equipped Training Ebook
The Affordable and Effective Floor Based Home GHR
12 Weeks to a Bigger Bench EBook
