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 a 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
Shoulder Rotation w/tubing x15x2 in both directions
Flat Bench-
95x5
135x5
185x2
My right shoulder was still bothering me so I threw in the foam/manpon-
185+40 lbs of chains x2
185+80 lbs of chains x2
185+120 lbs of chains x1
We decided to switch it up and focus on stability work. If I’m able to keep benching twice a week I will most likely bench on Tuesdays and do accessory (shoulders and tricep) work on Thursdays since there’s only one day of rest between.
Chaos Bench w/25 lb KBs suspended w/monster minis x10x3
Upside Down KB Presses- 15s x15x3
Mini band pull aparts x15x3
Single arm Light Band Pressdowns x15x3
Light Band Pressdowns (with both arms) x20x2
Thanks to both Tylers for training today. We had some good variety.
The Affordable and Effective Floor Based Home GHR
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12 Weeks to a Bigger Bench EBook
12 Weeks to a Bigger Bench DVD
