6/17- Accessory Day

Thanks to my buddy Producer Mr. Tyler Marino of Nebula Productions for the Home GHR pics. 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 a 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 GHRs on

The Home GHRx8x3 Close Fat Grip Pulldowns- 135x10 150x10 165x10 Standing Crunches w/Average Band looped over the power rack x15x3 Single arm DB preacher curls- 30x12 35x12 40x12 Single Cybex Hip Abduction- 80x10 90x10 Adduction- 110x10 120x10 Static Holds w/35 lb bumpers for grip work x45 secs x3 Seated Calf Raises- 90x12 115x12x2 TKEs on Cybex Rotary Hip- 160x15 170x15

The Minimalist M2 Method

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