6/14- Raw Catapulted Benching, a short vaca, and training plans

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. 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 Flat Bench- 95x5 135x5 185x3 225x2 w/foam- 275x1 w/the loosest Metal Catapult that I have (Somehow I lost my slingshot at the APF Nationals) and foam- 295x2 315x2 335x2 Cable Face Pulls- 75x12 90x12 105x12 Lying Cable Tricep Exentions w/Rope- 60x10x3 Last week Trinity went on our annual short vacation to Anna Maria Island where there are white sandy beaches and the clear water of the Gulf of Mexico. A tropical storm had just gone through, so we were worried about it pulling rainy weather through with it, but thankfully the only rain we got was a drizzle on the way back from kayaking which actually cooled us off. Here we are at the midway point in our Kayaking trip at the tower in Robinson’s reserve: Unfortunately we were only able to go for 3 days, but it was still a nice break. I have to admit that it’s tough to start training again after a meet, but adding a vacation in makes it that much more difficult. Since my left hamstring is still tender my plan is to primarily train upper body 3 times a week with some light quad work until I can start squatting and deadlifting again without aggravating my hamstring. I’ll still be going to my Oom Yung Doe martial arts for an hour twice a week and will probably even be incorporating some dreaded cardio so that I can hopefully live longer and breathe easier. As I'm sure you've seen, Orlando has suffered a tragic event that has caused a sad day for our country, let alone our city. If there is any positive that has come from this it's that so many people with varied beliefs and ethnicities can join together for positive societal reflection and change. Please keep us in your thoughts and prayers.

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