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, have had two shoulder surgeries (right shoulder now needs replaced), one full hip replacement, knee surgery, herniations in all three regions of my spine, Bone spurs in places I didn't know you could get them, planter facetious, tendonitis and bursitis. 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.
Monday
Floor press
* 5-6 warm up sets working up to this strip set.
Machine fly
* 2 warm up sets of 15-20
* 4 work sets of 8-10 (to failure)
* 1 sets of 4 using 15s eccentric
*1 set loaded stretch of 45 sec
Cable fly
* 2 warm up sets of 10
* 4 work sets of 12-15 (to failure)
Hammer Decline
* 4 warm up sets
* Using a normal strength temp worked up to 4 plates per side for 8
Eccentric Push Ups
* 4 reps with 15 s eccentric
Tuesday
Bike - 10 min
Wednesday
Side Dumbbell Swings
* 3 warm up sets of 15
* 3 work sets of 30
Seated Partials with Machine
* 4 sets 20-30 (to failure)
Negative Blast Strap (rear delts)
* 1 set of 4 with 15s eccentric
Seated press
* 4 sets of 8-10
* 4 working sets of 6-8 (to failure)
KB Front Raise
* 3 sets 15-20 (to failure)
One Arm Loaded Stretch
* 1 set 45s count
Thursday
Bike - 10 min
Muscle Mace Pushdowns
* 4 warm up sets
* 5 work sets of 12-15 (to failure)
KB Tate Press
* 3 warm up sets
* 4 work sets of 12-15 (to failure)
looks like this...
One Arm Triple Set Ext
* same bell as used above except take the extension to the opposite side of your head and do as many reps as you can. Once you fail go to the other arm. Without rest do three rounds with each arm.
Neg Seated Dip
* 1 set with 15s eccentric
Loaded Tricep Stretch with Bands (overhead extensions)
* 1 set 45s
DB curls
* 3 warm up sets
* 4 work sets of 8-10 reps (to failure)
Fat V-Bar Attachment with Grenade
* 8 reps with each grip
* 4 work sets with 8 reps each grip
Blast Strap Face Curl
* 1 sec with 15s eccentric
Cable Loaded Stretch
* 1 set 45s stretch
Friday
Reverse Band Press - Shoulder Saver Pad
* worked up to 525x10 , 545x10 - this was using my normal tempo and trying to be as strong as I could be. It's been along time since I've done these so I wasn't sure what I would end up doing.
Decline Hammer Press
* 5 work sets of 8-10 reps (to failure)
Chain flies with Manual Eccentric
* 2-3 warm up sets of 10-12 reps
* 2 sets of 6-10 using extra manual eccentric loading
KB ISO Hold - fly
* 1 set for 60s - this was too much and needs to come down to 45s
Negative Barbell Push Up
* 4 reps with 15 s eccentric
Bike - 10 min
Saturday
DD Pull Down
* 3 warm up sets
* 4 work sets of 8-10 (to failure)
Wide tsunami Bar Straight Arm Pulldown
* 4 work sets of 10-12 (to failure)
Seated Row
* 2 warm up sets of 10
* 4 work sets of 10-12 (to failure)
Chins
* 4 sets to failure
* 1 set of 4 with 15s eccentric
KB rows
* 4 sets of 10-12 reps
High Cable Row
* 6 sets of 10-12
Sunday
Yoke Bar Box Squat
* these felt like shit and after many warm up sets just bailed on it. My back wasn't going to hold up to what I wanted to do nor would it have been smart to try and force it to.
Leg press
* Worked up to very heavy set of 10 and did six drop sets of 10 reps, then 4 reps with a 15s eccentric, stripped off one more plate (at this point there may have been 4 plates per side) and did 100 reps.
Hacks with 15 sec eccentric
* 1 set of 4 reps with 15s eccentric
Leg ext with partials
* 2 warm up sets of 10
* 3 work sets of 20/20 (20 full reps and 20 bottom end partials)
Seated Leg Curls
* 1 warm up set of 10
* 1 set of 30 with 70 partials
Hip Press Machine
* 2 sets 15
Hip abduction / abbducation
* 2 sets 15
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Monday
Bike - 10 min
Bench with Spud Loaders
* 3-4 warm ups
* 3 progressive work sets of 10 reps (2-3 reps shy of failure)
Decline Machine Press
* 1 warm up set
* 4 work sets of 8-10 (to failure)
Cable fly - pulled to mid chest
* 4 work sets of 12-15 (to failure)
Machine fly - pulled to upper chest
* 4 work sets of 12-15 (to failure)
* loaded stretch for 45s
No long weekly summary this time. Everything is on pace and there is not much to report except another down and one week closer to where I want to be.