3/15- Equipped Bench, M2 Equipped Method, 11 Weeks out from the APF Equipped Nationals

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

The OBB Power Handles and the

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. 11 Weeks out from the APF Equipped Nationals. 2 Laps around the block to warm up 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 dislocations w/broomstick x12x3 1 leg band hip stretch x30 secs x3/leg Flat Bench- 95x5 135x5 185x3 225x2 w/foam/manpon- 275x1 w/single ply Metal Bash- 3 Board- 315x1 2 Board- 375x1 375+40 lbs of chains x1 That was all my shoulder could handle for today. At the bottom of the motion it feels (and sounds) like my right humerus is grinding into my scapula. It’s not an injury, it’s just from years of pressing and lack of cartilage, so I don’t think there’s much that can be done about it. I wish I could inject some synovial fluid that would stay in there to help cushion it. For now I’ll have to incorporated the slingshot or Metal catapult and higher board shirt presses to reduce the stress on it. We just opted for some “tricep death” to finish up. Narrow grip 185 for 5 reps each onto a 1,2,3,4, and 3 board

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