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.
6/21- Full Squats w/chains
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
I did some squats that I’d like to be able to refer to:
Squats w/Buffalo Bar-
145x5
235x3
w/Ace briefs-
325x2
415x1
w/Metal all black knee wraps-
465+40 lbs of chains x2
465+80 lbs of chains x2
6/22- Speed 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
Flat Bench-
95x5
135x5
185x3, and that was it
As I’ve mentioned before, my right shoulder makes an audible, and very feelable (is that a word?) crunch at the bottom of the bench. Today it was too uncomfortable to continue. When people hear it or ask me to describe it they always ask “Does it hurt?” I don’t know, when your bones rub together does it hurt? It’s definitely uncomfortable and unfortunately doesn’t seem to be getting any better. I’ve decided to finally bite the bullet and go to see an Orthopedic. I can’t compete if I can’t bench.
I’ve often read, or heard, lifters describe how they “Push through pain.” Now, pushing through discomfort makes some sense, I’ve done it for years. But pushing through pain doesn’t make any sense. Pain is your body telling you to stop. If you have pain, then you most likely have an injury. An injury is often a tear. What happens if you put stress on a tear? It tears more. So sure, if you want to push through the pain and make your injury worse, go right ahead. If you want to be smart while still increasing your strength and giving your body time to heal, then find ways to work around it. The trick is being able to know the difference between discomfort and pain.
Incline DB Press (oddly, these don’t seem to bother my shoulder)-
65x12x3
Incline DB Tricep Extensions-
25x10
30x10
35x10
Seated DB Lateral Raises-
25x10
30x10x2
DB Hammer Curls-
30x10
40x10
45x10
Cable Face Pulls w/Spud Straps-
75x10
90x10x2
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
