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 partially due to injuries 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. I have  degenerative joint disease, have had two shoulder surgeries (right shoulder now needs replaced), one full hip replacement, knee surgery, and herniation's in all three regions of my spine, Bone spurs (all joints). 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 and my most current training log posts HERE. 

My best lifts are behind be but my best training is yet to come. 

* Unless otherwise noted the tempo of the work sets is about 1/2 of what most would consider normal. In most cases, if I did the set with normal temp what I fail at with 8-10 reps in training I could do for 20 reps with a normal tempo. This is to keep the joint stress down while increase the stress on the muscle. I have found this to work best for me provided the conditions listed in my training history above.

 

Core Blaster Rows with Chopper Handle from a Deficit
Core Blaster
Handle T Bar
More Core Blasters and Accessories
* multiple warm up sets and then progressed up to 4 hard work sets of 8-12 reps to failure

 

  Seated Rows using DD strap * 3 warm up sets followed by 4 work sets of 8-10 to failure  

 

Decline SandBell Pull Overs * 6 sets of 8-15 - to failure

 

Back Attack * 4 sets with it set up to target the lower back. Reps in the range of 6-8 with Iso hold at end * 4 sets with it set up to target hamstrings and glutes. Reps in the range of 10-12 with iso-holds at the end.  

 

Tsunami Bar Pull Downs * 6 sets of 6-10 - to failure

 

Standing Calf Raise * 4 sets of 15

 

IRON SPORT GYM CLASSING THE PLACE UP EVEN MORE