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 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.

Saturday Back Training

Tsunami bar pull-downs. Three warm-up sets of 10 to 12 repetitions. Six work sets of 8 to 12 repetitions, each set to failure.

4-inch grenade straight arm pull-downs, 6 sets,12 to 15 repetitions, all sets to failure.

Low rows using the wide double D handle, 2 warm-up sets to 10 reps, 4 work sets, 10 to 12 repetitions, all sets to failure with a really slow tempo, tight interaction.

Hammer machine, double handle low row standing, 2 sets, 12 to 15 repetitions, each set to failure. What I try to do on this exercise, which is a little bit different than some of the other ones, is I try to pull down on the handle the entire time, so I’m using a neutral grip and trying to strip the rubber handle casing off of the handles the whole time I’m pulling toward me.

Neutral grip chins, 2 warm-up sets, just to determine the weight, then 4 work sets of 4 to 6 repetitions using the same chin machine and a moderate to wide grip, a loaded stretch of 45 to 60 seconds.

Kettle bell rows, 4 sets of 8 to 12 repetitions, each set to failure, and each set trying to pull the elbows up and back and in, as hard as I possibly could.

Hise shrugs using the standing calf raise machine, 2 sets, 30 repetitions. The last rep of the last set was a loaded stretch.