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 Olympia single ply meet next.
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 Deadlifts-
135x3
225x3
315x2x2
315+40 lbs of chains x2x2
315+80 lbs of chains x2
315+120 lbs of chains x2
Super low volume today haha. This was all I had time for since I had to head off to my chiropractic appointment, so I’ll throw in the next day's training as well.
3/19- Raw Heavy Bench
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
Shoulder rotation w/tubing x15x2 both internally and externally
Flat Bench-
95x5
135x5
185x3
225x2
w/foam/manpon-
275x1
w/3 Board-
315x2
Then my plan was to try out the new Metal single ply which Minna and Ano dropped off for me at our meet on February 28th. Unfortunately I didn’t realize until today that it is only a size 46 when I wear a 50. Since there was no way I was getting it on I decided to do some work in the Metal Catapult.
3 Board w/Catapult-
365x1 (that didn’t work very well since the Catapult gives more full range and not so much top end support)
Full Range w/loose Catapult-
275x5
315x2
DB Hammer Curls-
35x10
40x10
Single Arm light band pressdowns x20x3
Stephen had a solid raw day today hitting 405 off of a 2 board.
I contacted Minna to let her know about the shirt size and she said she would get the right one out to me. I’m excited to try it. The new Metal M line seems to be the best Metal single ply by far.
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Please contact me directly at lightweightpower@aol.com for customized programming.
