4/3- Raw Bench with autoimmune shoulder pain and the “no workout workout” on 4/4

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, the

Doorway Home Gym, 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. 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 Mini Band Pull Aparts and Shoulder Dislocations x12x2 External Shoulder Rotation w/tubing x15x2 I know I sounds like a broken record with this (wow, that really sounds like an old person statement), but my autoimmune issues continue to cause shoulder problems. I’m still doing my best to work around the issue and/or gut through it. Flat Bench- 95x5 135x5 185x3 w/foam- 225x1 w/Metal Catapult- 265x2 275x2 Incline DB- 60x10 70x10x2 Incline DB Tricep Extensions- 20x15 25x15 30x15 4/4- The “no workout workout” So, I had the idea to do a limited workout to focus on shoulder mobility on the days that I don’t have a lot of time. Here’s what I did: Pull Ups (with a full extension)- BWx10x3 Push Ups (with shoulder protraction at the top which I normally avoid but apparently need to increase my mobility)- BWx20x3 Sprints x50 yds x3 This wasn’t a bad idea, but it didn’t last long. I have to be honest with myself. After lifting for almost 30 years I need training partners to get motivated enough to train anymore. It's time to make some changes and get the band back together again.

The M2 Method Raw Training Ebook

The M2 Equipped Training Ebook

The OBB Power Handles

The Affordable and Effective Floor Based Home GHR

12 Weeks to a Bigger Bench EBook