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.
Tuesday, leg day.
Leg press.
Started with three plates per side for 100 reps, these were the following sets...
Four plates per side with for 90 reps.
Five plates per side for 80 reps.
Six plates per side for 70 reps.
Seven plates per side, for 60 reps.
Eight plates per side, for 50 reps.
Nine plates per side, for 40 reps.
Ten plates per side, for 30 reps.
I am not going to lie this training sequence fucked me up. After the last set of those, my world was destroyed.
Hack squats with my feet together and high.
Using a light weight that I can control. A 15 second reps, seven seconds down and seven seconds up.
* Five sets of five reps.
leg extensions.
Four sets of 10 repetitions with a slow tempo and a two second hold at the top. At the end of each 10 rep sequence I did 15 partial reps. Another difference between the 10 full reps and the 15 partial is the ten full reps I was leaning forward and the partial reps I was leaning back into the seat as hard as I could to get more of a stretch.
Seated leg curls.
One set, of 30 repetitions using a moderate tempo. Immediately followed by 70 partials from a stop position.
Hip Adduction
Two sets of 15 reps
Hip Abduction Two sets of 15 reps
Kettlebell squats.
I did these my last training session, I really liked how they felt. It's not a goblet squat. I would explain it more as being a kettlebell dead lift. Sing a medium stance. Keeping my back flat, straight with my torso tight and bared down. Squat down to the kettlebell and grab the handle and stand back up. Each repetition being a dead stop. The way I did these for this training session was I did five sets of 10 with no rest between sets. The way our weight room is set up, we just got a bunch of kettlebells that are thrown together. I just randomly grabbed whatever kettlebell was there and did 10 repetitions and then took a step the the side. Grabbed whatever as there and did 10 repetitions and just moved around.
The weight was neither ascending nor descending. It was both. It depended upon what was next and what was right there. Some of them I don't even know what the hell the weights are, because they are the competition bells and it goes by color. I don't know a thing about kettlebells. I don't know anything more than the pink ones are probably he lighter ones. I was searching out the pink ones, when it came to the last set here. I did two rounds of that. It was 50 repetitions per round for two rounds or if you want to call them two sets. Two sets.
After that I was toast.
Done.
Over and out.