Supplemental - Something added to complete a thing, make up for a deficiency, or extend or strengthen the whole.

Foam rolling
Stretching
Body Tempering - elbows, forearms, quads, hammies, calves
Band Flossing - elbows, knees
Travel stick - on quads

Back to the upper body this week. Alternating upper and lower each week is really helping me recover and concentrate better on certain areas im trying to bring up. So far so good!....

DB Shrugs

4 x 35 pounds DB'S for 75 reps each set

EliteFTS Grenade Balls Tri Ext

6 x 50 reps each set - slow and controlled

Assisted Pullups

10 sets x 10 reps each set

T Bar Rows

5 sets x 10 reps each set

Hand Gripper Mach

5 sets each hand for 50 reps each set

Hanging Strecthes
Inversion Table
Abs

I joined team elitefts™ in 2007. I have been competing in powerlifting for 20 years now. During these past 20 years I have competed raw bench only, multiply bench only, raw push/pull, multiply push/pull, multiply deadlift only, raw full power and multiply full power. I got my start as a raw bench only lifter. My best raw bench-press in competition is 530 pounds in the 242 weight class. I competed raw bench only many years then switched over to multiply bench only. My best multiply bench-press in competition is 805 pounds in the 308 weight class weighing in at 286 pounds.

I have remained ranked as one of the top 15 multiply bench pressers in the world for my weight class for the past 10 years. My best ranking for the year is currently 4th place for my weight class. I hold several APF and SPF Federation state, national and world records. I also have an elite total for full power raw and an elite total for full power multiply.

I am 41 years old. I am a circulation manager for two NC newspapers. I live in Nebo, NC and train at my own private training facility – Nebobarbell. My Greatest achievement is that I am a father of one magnificent, wonderful, smart and beautiful daughter - Katelyn Smith. She trains with me, she is a McDowell High Lady Titan Basketball Player, Lady Bandits Travel Basketball Player, throws shot-put and discs for her High School Track Team, competes with Team Nebobarbell in powerlifting meets and above all is a straight A student with a current 5.0 GPA.

I am currently in off season training and still rehabbing from 2 major surgeries in the past 18 months. The first surgery I went under the knife to have repaired was a complete anterior cruciate ligament (ACL) tear and a lateral meniscus tear. Both of these injuries were done on the right knee. 7 months later the second surgery was to repair a complete distal biceps tendon tear. I had this reattached to the bone. The injury was to my left arm.

I am currently in off season training preparing for a multiply bench only meet some time this year….