6/9- Raw Bench with some variety

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 sponsored 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

OBB Power Handles, the

Doorway Home Gym, and wrote the

12 Weeks to a Bigger Bench EBook. My latest contributions were 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 and

The M2 Equipped Training Ebook, the only ebook designed specifically for equipped lifters. 10 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 w/foam/manpon- 185x3 225x1 2 Board w/Metal Catapult- 275x2 295x1 Drop set- 225x10 Low Cable Flyes w/short band attached to the safety bars inside the power rack- Green bands x10x3 Simeon was using these to do flyes while laying on the ground so I improvised and used them for low flyes. I’ve never done these before so it was good for some variety. High Rep Incline DB Presses- 20x40-50 x3 Once again I decided to follow Simeon’s lead. He was doing what he said Dave Tate refers to as the “3 minute set.” Rather than time myself I basically did as many as I could, then paused at the top, then kept going. I decided to count the reps on the second set and I ended up doing around 50. Since my joints are still hurting it gave me kind of an interesting sensation. My joints hurt until around rep 20 or so when they got enough bloodflow, then eventually the lactic acid built up and I had to pause, then my muscles eventually completely fatigued. High Rep Flat DB Tricep Extensions- 15x20x3 I was more sore from this workout than I’ve been in years. I’ve never been a fan of high reps since I think they’re more likely to just increase muscle endurance, but they’re a good change for now, will help with recovery, and I was so sore that they have to be doing something. It also couldn’t hurt for me to work on hypertrophy until I can start handling heavier weights again.

The M2 Method Raw Training Ebook

The M2 Equipped 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