My training History: I trained less than one year before competing in my first powerlifting meet as a teenager back in 1983. Before leaving the sport in 2005 I achieved my elitefts status in the 198,220,242,275 & 308 weight class. Throughout these years I did have a 3 year run in the bodybuilding world. Loved the training didn't like the competing aspect so I went back to my first love, powerlifting. Injuries have been a part of my life ever since I can remember and were the biggest reason for leaving the sport (I can no longer hold a squat bar on my back). I have  degenerative joint disease and have had two shoulder surgeries (should now needs replaced), one full hip replacement, knee surgery, and some issues with pretty much every joint in my body. I can't even begin to list the number of muscle tears I have had, surgical and non surgical. I am "The Mashed Up Meathead" and this is my story. You can find my training log archives HERE.

 

Saturday  - Legs

 

Yoke Bar Box Squats
* over the series of many sets I worked up to  5 plates per side for 10 reps.

Leg press
* 3 sets 25

Sissy Squats 
* 3 sets of a 30 sec ISO hold

Stiff Leg With Machine
* Using a quarter per side performed a loaded stretch for 30 sec

 

Sunday - Chest

 

Reverse Band Press
* worked up to 495x5 and 530x3

Chain Flies
* worked up to 6 chains for 8 reps

Chain Flies with 6 Chains 
* 30 count eccentric

Chain Flies with 6 Chains 
* 30 count loaded stretch

 

NOTE:  I wanted and did use this weekend to gauge where my strength levels are at. While this is not my primary training purpose I also do not want to get weaker in any way. 

 

Tuesday - Back 

 

Swiss Bar Pulldowns 
* 3 warm up sets
* 3 work sets per grip (3 grips) for 10-12 reps (2-3 reps shy of failure)

4" Grenade Straight Arm Pulldowns 
* 4 sets of 20 reps

Tsunami Bar Pull Downs 
* Trying to bend the bar as hard as I can
* 4 sets of 8-12 (to failure)

MAG Grip Seated Rows 
* 2 warm up sets of 10
* 4 work sets of 10-12 (to failure)

HISE Shrugs 
* 3 sets 20 reps

 

Thursday - Arms


Pushdowns
* 4 warm up sets of 12

Seated Dumbbell Curls 
* 5 sets of 10-12

Seated Dips 
* 2 warm up sets of 10
* 4 work sets of 12-15 (to failure)

Cable Hammer Curls 
* 2 warm up sets
* 4 work sets of 10

Chain Extensions 
* 4 sets 10-15

 

Changes will be made to my training starting tomorrow that will... 

1. ensure joint health

2. lower body fat and increase recovery

3. bring back some of the strength I've lost

4. increase frequency