4/7- My latest healthy weight gain shake and some accessory work, 8 Weeks out from the APF Equipped Nationals

Since my allergy test showed an allergy to peanuts I had to remove the natural peanut butter from my shakes and find another way to get more calories in. I used to add ice cream and oreos to my shakes, but had to come up with another way to try to make it healthier to avoid excess sugar and any potential gut issues. After some research here’s what we came up with: 1 Cup Coconut Milk ½ Cup Fair Life Lactose free milk 2 scoops of vegetarian protein (I know some of you may think this isn’t manly enough, but I had some stomach issues due to whey being a milk product. I also had good luck with Emergent Nutritions’s Synergy-XP since it’s micro-filtered whey and casein to make it lactose and fat free with no artificial flavors or sweeteners) 2 Tbsp Greek Yogurt ½ a frozen banana 1 tbsp local honey 3 raw eggs (I know this sounds weird, but it makes me feel like rocky. The chance of salmonella is also apparently only 1 in 10,000) I’ve never been one to count “macros” since I’m mainly concerned about getting enough calories and protein. This shake yields 1,000 calories with 53 grams of protein. I opted to make two shakes at once now, so I removed the eggs since it will be sitting for a while and added another scoop of protein which makes the shake 865 calories and 45.5 grams of protein. 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 was finally able to head back to martial arts training for the first time in a couple of weeks following the partial hamstring tear and ongoing joint swelling. 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 Shoulder Dislocations w/broomstick x12x3 1 Leg Band Hip Stretch x30 secs x3 Cable Rows- 150x10 165x10 180x10 Cable Crunches- 90x12x3 Narrow Grip Pull Ups- BWx10x3 Single Cybex Bicep Curls- 35x10 55x10 65x10 This was good enough to get something in since it wouldn't be smart for me to deadlift yet due to the hamstring tear. I need to start doing more grip work again, but that’s tough to do with swollen hands. Hopefully I’ll get all of these unexplained health issues worked out sooner than later. I’m not sure how well competing in a meet only a few weeks from now will go, but I’m going to do my best.

The M2 Equipped Training Ebook

The M2 Method Raw Training Ebook

The OBB Power Handles

The Affordable and Effective Floor Based Home GHR

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12 Weeks to a Bigger Bench EBook