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.
6/26- Bench
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
Shoulder Rotation w/tubing-
External x15x2
Internal x15x2
Flat Bench-
95x5
135x5
185x3
w/foam-
225x2
3 Board w/Metal Catapult-
275x3
295x3
I was really hoping that shirting up again would help reduce the stress on my shoulder. Unfortunately it pulls my elbows in and actually seems to increase the impingement. For now I’m opting for the Metal Catpult since I can force my elbows out but still used some decent weight, at least until I can find out exactly what’s wrong.
Incline DB Press-
60x12x3
Being able to use a neutral grip with dumbbells also reduces the stress on my shoulder joint.
Cable Pressdowns-
60x15x3
I finally have an appointment with an Ortho this upcoming Wednesday. It takes a lot for me to go to the doctor, so I’m thinking there’s a pretty good chance this will result in surgery of some sort. I’m guessing at the very least I have bone spurs that are restricting my ROM as well as potentially partial tears that created scar tissue that are also restricting my strength and ROM. If I do end up having surgery it will be the first lifting related surgery (other than hernia which may not have been directly related to lifting) that I’ve had in 30 years of lifting and 23 years of competitive Powerlifting.
6/27- Upper Accessory
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
Single Arm Cybex Machine Rows-
70x12
80x12
90x12
TKEs on Cybex Rotary Hip-
150x15
160x15
170x15
Mid Grip Cable Pulldowns-
150x10
165x10
180x10
DB Hammer Curls-
35x8
40x8x2
Single Arm Cybex Machine Curls-
40x10
45x10
The M2 Method Raw Training Ebook
The M2 Equipped Training Ebook
12 Weeks to a Bigger Bench EBook
