4/10- Raw Rep Bench

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 am plannning to compete in either the APF Single Ply Nationals or the Olympia single ply meet. 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 DB Shoulder Rotation (Laying sideways on incline bench) External- 15x15x2 Internal- 25x15x2 I need to start incorporating these more often again. They’re definitely one of the best shoulder rotation options, especially for internal, since they keep your elbow forced into your side. Flat Bench- 95x5 135x5 185x3 225x2 w/foam/manpon- 245x6 255x5 Narrow Grip 4 Board- 275x8 295x6 Cable Rows w/Fat Grip- 135x12 150x12 165x12 Seated DB Lateral Raises- 25x12 30x12 35x12 Fat Bar Cable Pressdowns- 45x12 60x12 75x12 Wrist Roll Grip work w/10 lbs x2 High Rep DB Hammer Curls (just trying to incease bloodflow since I still have some issues with tendonitis in my left elbow)- 20x20 25x20 Thanks to Tyler “Cupcake” Weaver for training with me today and Maximus Prime Stankovich for sticking around to spot.

The Minimalist M2 Method

The Affordable and Effective Floor Based Home GHR

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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.