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9/6/2014 8:33:47 AM -
9/4- Single Ply Squats w/video, 10 Weeks out from WPC Worlds

I have been competitively powerlifting for 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 30 world records, over 20 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 to 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, wrote the 12 Weeks to a Bigger Bench EBook, produced the 12 Weeks to a Bigger Bench DVD, and wrote the
M2 Method eBook, designed to be the quintessential Raw training manual.

I'm currently training to compete single ply at the WPC Worlds on November 10, 2014.



10 Weeks out from the WPC Worlds

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


Squats w/Buffalo Bar-
145x5
235x3
325x2
w/Metal King, straps down-
415x2
505x1
w/Reverse Average Bands and knee wraps-
625x3
645x3


I had Louie call my depth on these and will have someone continue to do so leading into Worlds. This was my first time back in the single ply in a while, but I was able to handle the same weight as I have been in my Ace briefs so everything is track.

GHRs x8x3

Cybex Ab Crunches-
120x15
130x15
140x15

M2 Method eBook- Essential training economy for maximal results

The Affordable and Effective Floor Based Home GHR

12 Weeks to a Bigger Bench EBook

12 Weeks to a Bigger Bench DVD

Check me out on Facebook

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Ask me a question

Please contact me directly at lightweightpower@aol.com for customized programming.




Never give up,
Brian Schwab


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