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 , the The OBB Power Handles and the 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 M2Method 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.
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
Flat Bench-
95x5
135x5
Stability Bench with a deload using The OBB Power Handles
135+30 lb DBs x5x3
185+30 lb DBs x2x2
[youtube= https://www.youtube.com/watch?v=Ap5jMqoIBmg]
This worked great to reduce shoulder stress while creating instability and overloading at the top.
Incline DB Tricep Extensions w/mini bands-
25x8 on incline, then we reduced the incline
25x8, then we decided it was too much tension but may work flat
25x8
[youtube= https://www.youtube.com/watch?v=CpEvc3tT1Gg]
This was inspired by one of the recent exercises that Brandon Smitley posted. Somehow this didn’t hurt my elbows and my triceps were more sore than they’ve been in a long time.
I apologize for the crappy video quality. The portrait view works well for IG, but sucks for youtube. Sometimes it’s just too much of a pain in the ass to record on multiple cameras.
Rope Tricep Pressdown drop sets-
75x10, 60x10, 45x10, 30x10
60x10, 45x10, 30x10
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
