3/13- Upper Accessory and

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 Olympia single ply meet next. 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 Tyler "Cake" Weaver and I did a little bit of everything for upper body while focusing on bench assistance. Shoulder rotation w/tubing x15x2 both internally and externally Narrow Grip 3 Board w/Fat Bar- 135x5 185x5 225x8 245x8 265x8 Close Grip Cable Rows- 150x10 165x10 180x10 Pin Presses (just the last 3 inches off #8 in new Elitefts rack)- 225x5 275x5 315x5 365x5 Football Bar Curls- 45x8 65x8 95x8 105x8 Standing Cable Ab Crunch w/Spud Straps- 75x15 90x15x2 My wife Trinity has been going to acupuncture for a while, so I decided to give it a try to last weekend to see if it would help my digestive issues. If you’re unfamiliar “acupuncture involves the insertion of extremely thin needles through your skin at strategic points on your body. A key component of traditional Chinese medicine, acupuncture is most commonly used to treat pain. Traditional Chinese medicine explains acupuncture as a technique for balancing the flow of energy or life force — known as qi or chi (CHEE) — believed to flow through pathways (meridians) in your body. By inserting needles into specific points along these meridians, acupuncture practitioners believe that your energy flow will re-balance.” If you read my TMI post from a couple of weeks ago, I’ve been diagnosed with Ulcerative Colitis. It’s fun stuff. I was prescribed prednisone and Lialda and had been taking them for almost two weeks with little to no improvement. On Saturday, after the acupuncture, I had a dramatic improvement. It may just be a coincidence that I timed it at the same time as the meds kicked in, but I don’t think it is. Either way, I’ll be going back. I’m interested to hear any of your experiences with acupuncture as well. Happy St. Patrick's Day! Be safe.

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12 Weeks to a Bigger Bench EBook

12 Weeks to a Bigger Bench DVD Please contact me directly at lightweightpower@aol.com for customized programming.