| EliteFTS

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

9 Weeks out from the RPS South Florida Conquest

Lockouts/Pin Presses (just the last 3”)-
135x5
225x5
275x5
315x5
365x3
275x10
Although these were a staple of my bench training for many years I had to start laying off of them due to the stress they seemed to be placing on my shoulders. My bench was at its best when I incorporated them once a week on each heavy bench day, but my shoulders can’t seem to handle them anymore. I hope to work them in at least once every other week since my lockout strength is hurting since I stopped incorporating them as much.

Chaos/stability bench-
95x5
95+25 lb KBs suspended by quadded mini bands/side x10x3

Cable Tricep Pressdowns w/Spud Straps-
45x10
60x10
75x10
90x8

Standing DB Front Raises-
20x12
25x12
30x12
35x12

Thanks to Tyler "Cupcake/the kid" Weaver for consistently training with me despite me changing the schedule.

This past weekend Trinity and I took a short (1 ½ day hiatus) to the Palm Coast/St. Augustine area. We went to downtown St. Augustine on Saturday then spent some time on a very secluded beach on Sunday morning. I’ve always loved the beach. There’s something introspective about where the ocean meets the sea. I think it helps to put things in perspective to help us realize how trivial we are, and how petty our situations may be. Life can always be better, but it can also be much, much worse. It helped remind me of a few very important things to remember:

Appreciate what you have, don’t concern yourself with the things you don’t.

Control what you can, don’t worry about what you can’t.

Be concerned with improving on your own actions without always concerning yourself with the actions of others. (I am forever amazed at how many people concern themselves with the situations or actions of others that have no effect on them).

Work towards reasonable goals. Appreciate them if you achieve them and start working towards a new one. If you don’t achieve them then correct what needs to be corrected and start working towards them again. We all need to have goals in order to have direction.

Help others where you can. At the end of the day, and our lives, the impact we made on others will mean so much more than the money we made or the material items we gained.