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 either the APF Single Ply Nationals or 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
Reverse Grip BB Rows-
135x12
185x12
205x12
Fat Bar Shrugs (For Grip)-
185x10x3
Wide Grip Cable Pulldowns-
135x10
150x10
Lying Cable Curls w/Rope-
60x10
65x10
DB Hammer Curls w/Fat Gripz-
25x10x2
DB Forearm Rotation-
External- 20x15x2
Internal- 30x15x2
I let Trinity pick the exercises since she was able to train with me today. This is always good for some variety. I can’t remember the last time I’ve done reverse grip free weight rows. Actually I don’t think I’ve ever done them at OBB.
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
Please contact me directly at lightweightpower@aol.com for customized programming.
