5/8- Upper Accessory (Back and Bis)

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 plan to compete in the Olympia single ply meet next. 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 I attempted to squat on Thursday, but my knee wasn’t having it, even onto a high box. 2 plates hurt, so I thought I’d try using my new Metal Mystical knee wraps to give it some support with 3 plates, but it actually made it worse since it pushed on my patella. Hopefully it will feel good enough to squat this week. TKEs w/Light Band x20x3 Cable Pulldowns w/Spud Straps- 120x12 135x12 150x10 Supersetted with: Grip work w/Gripper- 35x12 60x12 Cybex Rows- 190x10 200x10 210x10 Supersetted with: DB Forearm Rotation- External- 20x15, 25x15 Internal- 25x15, 30x15 DB Hammer Curls w/Back against Preacher Curl- 30x12 35x12 40x12 Thank you to Trinity for training with me today. I don't think I would have been motivated enough to get it done on my own.

The M2 Method Ebook

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 Please contact me directly at lightweightpower@aol.com for customized programming.