9/23- Accessory/Weak Point Work

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 the single ply division in the RPS South Florida Conquest on October 3rd. Standard warm up: 40 yard Sprints x3 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- BWx8x3 Towel Pull Ups (holding 2 separate towels)- BWx8x3 This was an improvement since I was only able to do 3 sets of 6 last week. Standing Abs w/Average Band looped over the Power Rack x15x3 TKEs on Cybex Rotary Hip- 150x15 160x15 170x15 DB Hammer Curls w/Back against Preacher- 30x12 35x12 40x12 Pinch Grip Holds- 70 lbs x only about 5 seconds for numerous sets. We only worked up to 60 lbs on this last week so this was also a small improvement, although we couldn’t hold the weight for long.

The M2 Method 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

12 Weeks to a Bigger Bench DVD