Our latest guest Big Joe O' Flanagan trained with us while visiting all the way from Great Britain and training for GPC Worlds. Being in a popular vacation spot I have to admit that it’s pretty cool that we get visitors from around the world. Good luck Joe!
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:
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
10 Weeks from hopefully competing the South Florida Conquest
Squats w/Buffalo Bar-
145x5
235x3
325x2
w/Metal Single Ply M Squat Suit, straps down-
415x1
w/Reverse Average Bands-
505x1
w/Metal all black knee wraps-
595x2
615x2
[youtube=https://www.youtube.com/watch?v=MCT5JgK4gWo]
Joe stuck with his 5x5 routine while we incorporated reverse average bands. Everyone had a good day. This was the first time I’ve had over 600 on my back since WPC Worlds in November. I’m not going to lie, it may have moved well but it felt heavy. I’ve got some work to do before the upcoming meet.
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