5/11- Accessory Work (back, bis, and grip), 2 weeks out from the APF Equipped Nationals

Here's a picture from when we went to the beach on Sunday since I couldn't find another pic to go with this and didn't want to post a picture of someone else's bicep again. Either way, I always enjoy the peacefulness of the beach. 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. 2 Weeks out from the APF Equipped Nationals. Martial arts for an hour in the early afternoon for low impact cardio and mobility work. A couple laps around the building for a 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/mini band x12x3 1 leg band hip stretch x30 secs x3/leg Narrow Grip Pull Ups- BWx10x3 Forearm Rotation- Exernal- 15x15, 20x15, 25x15 Internal- 20x15, 25x15, 30x15 Cable Rows w/Spud Straps- 150x10 165x10 180x10 Grip work with Gripper- 25x12/arm 50x12/arm 75x12/arm DB Hammer Curls- 40x8 45x8 50x8 Due to my previous issues with swelling of my hands due to my autoimmune issue I had avoided doing direct bicep or grip work for a while. I was happy to see that my strength seems to have been maintained. Thanks to Mr. Producer Tyler Marino for providing motivation and training with me today.

The M2 Equipped Training Ebook

The M2 Method Raw Training Ebook

The OBB Power Handles

The Affordable and Effective Floor Based Home GHR

Buy your own Doorway Home Gym and never miss out on your accessory work again

12 Weeks to a Bigger Bench EBook

12 Weeks to a Bigger Bench DVD