8/12- Upper Accessory (Back and Bis), 7 weeks out from the RP South Florida Conquest

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. 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 7 Weeks out from the RPS South Florida Conquest Pulldowns w/Spud Handles- 135x10 150x10 165x10 DB Wrist Curls- 30x15 35x15 40x15 Reverse DB wrist curls- 20x15 25x15 30x15 Bent Over Rows w/the Elitefts American Press Bar- 155x10 205x8x2 Static Holds w/Bumper Plates- 35s x45 seconds x2 DB Hammer Curl Drop Set- 35x10 30x10 25x10 20x10 The next couple of days following this I was too drained from a flare up of my UC that I had nowhere near enough energy to train. It sucks, but is something that I have very little control over at this point. Hopefully I’ll feel good enough to train next week and the clinical trial they put me on will eventually provide some much needed relief. This is definitely a case of needing to remember to only worry about the things I can control, but not the things I can’t.

The Minimalist M2 Method

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

12 Weeks to a Bigger Bench DVD