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
12 Weeks out from the RPS South Florida Conquest
Shoulder Rotation w/tubing x15x2 both internally and externally
Flat Bench-
95x5
135x5
185x3
225x2
w/foam/manpon-
275x1
3 Board-
315x2
w/Metal single ply Bash-
365x2
405x1
At this point my right shoulder had enough. I know that it’s not injured, which xrays and my chiropractor have confirmed. It’s just extremely tight. I really need to start making more of an effort to increase its mobility.
Fat Bar Floor Press-
135x5
185x5
185+40 lbs of chains x5
185+80 lbs of chains x5
Indian Club Swings w/Sledgehammer x5x3 in both directions
At this point I realize that I’m not going to take the time to stretch enough to increase the mobility of my shoulder. These were tough and I hit myself in the back a few times, but it seems like a good way to force my shoulders to be more mobile.
Cable Pressdowns w/V Bar-
60x15
75x15
90x15
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
