Pic courtesy of Ken Richardson of Strength Sports Photography
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.
Mobility work in AM:
Shoulder Dislocations w/broomstick x12x3
1 arm door stretch x30 secs x3
1 Leg Band Hip Stetch x30 secs x3
In PM:
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
Raw Squats w/Cambered Bar onto a Parallel Box (low box+soft foam pad)-
135x5
225x3
315x2
365x2
w/Metal all black knee wraps-
365+40 lbs of chains x3
365+80 lbs of chains x3
365+120 lbs of chains x3
[youtube= https://www.youtube.com/watch?v=plube7ajAyQ]
I forgot my squat shoes since they were still in my meet bag so I was a little out of sorts squatting in my regular tennis shoes, but it worked out okay.
Thanks to our good friend, and Mr. Producer Tyler Marino’s girlfriend, Sara Nikles for demonstrating some push up assisted glute ham raises on the Home GHR. The Home GHR is great for all strength levels due to the ability to incorporate a push up and use less upper body assistance as the hamstrings and glutes become stronger.
[youtube= https://www.youtube.com/watch?v=t2u-FPHDehs]
The M2 Method Raw Training Ebook
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
