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
Flat Bench-
95x5
135x5
185x3
225x2
225+40 lbs of chains x2
w/loose Metal Catapult-
225+80 lbs of chains x2
225+120 lbs of chains x2
225+160 lbs of chains x1
External Shoulder Rotation w/Shoulder Horn-
10x15x2
Floor Press Tricep Extension w/the OBB Power Handles-
30x10x3
[youtube= https://www.youtube.com/watch?v=MdrlU-lpD9A]
These work great for isolating the triceps and pressing from a static position which seemed to reduce stress on the elbows.
Front Raises w/the OBB Power Handles-
10x10x3
[youtube= https://www.youtube.com/watch?v=aNYYuO5ITqE]
The handles make 10 lbs feel like about 40 due to the long lever arm.
Thursday night I was headed home from OBB around 8:30. Unfortunately it was during the first UCF home Football game of the season. Since we live right behind the campus I have to deal with the awful stop and go traffic that goes along with it. I was in the right lane that often goes from 45 MPH to a complete stop. Although I was prepared for this unfortunately the guy behind me was not. The guy nailed me at about 40 MPH. I don't think he hit his brakes at all. (Maybe not what you thought the title meant, huh?) Things were flying around my truck as I said something like MOTHER F***ER! The guy got out, asked if I was alright, and told me he had sneezed which is why he hit me. At this point I knew talking to him was not a good idea. We pulled to the side and had to wait over 2 hours for the highway patrol to get there. My lower back and neck hurt some, but I'd like to think that training heavy like we do helps to prepare us to better endure situations like this.
The Affordable and Effective Floor Based Home GHR
The Affordable and Effective Doorway Home Gym
12 Weeks to a Bigger Bench EBook
12 Weeks to a Bigger Bench DVD
