7/29- Raw Rep Bench Day and achieving balance

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. I'm a big believer in striving for balance in every aspect of your life. If you put too much into one aspect, you're destined to fail in another. As I’ve mentioned, I’ve been going to a Martial arts class for an hour in the early afternoon twice a week for low impact cardio and mobility work. Cardio and mobility work are something that I know I need (well, we all need to stay healthy and to help prevent injury), but they’re also something that I don’t necessarily find enjoyable. After some research into local martial arts studios and having had a short run with MMA training a few years ago (which I enjoyed but it drained the crap out of me causing me to lose a good amount of strength and weight relatively quickly) I found Oom Yung Doe. It has definitely helped me to incorporate the balance I’ve needed without seeming to inhibit my strength. Today, after some extensive work learning how to fall properly, we incorporated some Judo throws today which were a good change and challenge. Although there’s a lot of memorization involved, Oom Doe is a great practice since it’s a combination of eight different martial arts. Hopefully continuing to incorporate it will keep my joints mobile further helping the longevity of my lifting. I’d recommend you all find a way to somehow incorporate mobility work and some form of cardio as well. 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 Fat Bar Flat Bench- 135x5 185x5 225x5 w/foam/manpon- 255x5 275x4 External Shoulder Rotation w/shoulder horn- 10x15 15x15 Incline DB Tate Presses- 30x10 40x10 50x10 Cable Face Pulls w/Spud Straps- 60x12 75x12 90x12 Cybex Tricep Extensions- 90x12 110x10 120x10 DB Front Raises- 20x10 25x10 30x10

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