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. 

 


Tuesday Sept 8 

Swiss Bar Lat Pulldowns 

* 4 warm up sets

* 2 work sets of 8 per grip

- 6 total work sets 

Hammer Row Standing 

* 1 warm up set 15

* 4 sets 6 (failure) 

* 1 loaded stretch 45s

Short Tsunami Bar Straight Arm Pulldowns 

* 5 work sets 10-15 (failure)

High Cable Standing Chest Pull

* 1 warm up set 15

* 4 work sets 8-10 (failure)

Hise Shrugs 

* 6 work sets 15

KB Double Standing Row

* 4 sets 8 (failure) 


Wednesday 

Off 


Thursday 

Muscle Mace Pushdown

*4 warm ups 

*4 work sets triple sets 12 

KB Elbows Out Extensions

* 2 warm up sets 10

* 3 work sets 10

* 2 triple sets (failure)

Overhead French Press

* 2 warm up sets 10

* 4 work sets 10-12 (failure)

Smith Machine Close Grip Push Ups

* 3 warm up sets 10

* 1 work set up the rack 

Dumbbell Curls 

* 2 warm up sets 10

* 4 sets 8-10 (failure)

Tsunami Curl - Face Curl

* 2 warm up sets 10

* 4 work sets 10-15 (failure)

One Arm Face Curl 

* 1 set 4 with 10s eccentric 

* 1 loaded stretch 

One Arm Preacher Curl

* 1 warm up set 

* 4 work sets 8-10 (failure) 


Saturday 

Swiss Bar Pulldowns 

* 4 warm up sets of 10

* 2 work sets of 10 with each grip (6 total sets)

KB Rows 

* 2 warm up sets 

* 3 work sets of 8 reps 

* 1 work set, strip set, double drop 8 and 8 reps 

Low Rows 

* 2 warm up sets 

* 4 work sets of 8-10 

Chins 

* 4 work sets 6-8 


Sunday 

Seated Leg Curls 

* 5 warm up sets of 8-12

* 3 work sets 8-10

* 1 work set 8 with 22 partials 

Standing Leg Curls 

* 3 warm up sets 8 

* 3 work sets 8 

Leg Press 

* 5 warm up sets 10 reps 

* 1 work set consisting of 5 reps per jump using an up-set. Started with 5 plates per side and worked up to 14 (one plate per side loaded at top of set after 5 reps). Once five reps couldn't be done plates were taken off and became a strip set of 5-10 reps with two plate strips per drop. 

Bulgarian Split Squat 

* 3 work sets 8-12 

Leg Extensions (one leg)

* 3 double sets 10-15 reps 

Leg Extensions (both legs)

* 1 set 20 with 20 partials 

Hip Abductions 

* 2 sets 15 reps 

Hip Press 

* 2 sets 8 reps