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.

Sunday chest training.

 

Bench press with a shoulder saver pad.
Multiple warm-up sets of 10-15 repetitions with the bar. Then slowly progressing up to 235 for 8 reps. Then begin adding 1 chain per side for 6 reps per set. Worked up to 5 chains per side. On that last set was able to get 4 reps.

Bench press 135.
I did the same thing last time I trained chest. Begin by doing a set of 1, keeping your hands on the bar when you re-rack it. Count to 10, then do a set of 2. Rack it, keep your hands on the bar, count to 10 pull it out, do 3. Worked up to 10 repetitions.

Slight incline flies with chains.
1 warm-up set of 10 reps, then 4 work sets of between 4 and 6 reps. The speed of the movement was very slow on this exercise, using a 5 second eccentric, a 2 second pause in the stretch position and 3 second, 4 second tocentric with a 2 count in the contracting position. Really slow and tight with a big stretch.

Hammer decline press.
Keeping 1 arm extended the entire time. 3 rounds of 8 reps, or 3 sets.

*This was super-sided with machine flies for 12-15 reps, all sets. Failure.