Spud Speaks, an informal update and Q&A session with Marc Bartley, is another in a rotating series of articles featuring athletes sponsored by Elite Fitness Systems.

Marc is one of the premier 275 lb. class powerlifters in the world – best known, perhaps, for turning in a memorable second place finish in the 2005 Arnold Classic WPO Super Finals. His current best lifts include an 1124 squat, 744 bench and 722 deadlift. On August 19, 2007, at the IPA Power Station Pro meet in Cincinnati, Marc suffered a horrific leg injury while attempting 1205 in the squat. In his own words:

“I tore the medialis quad up my leg about five or six inches, tore the lateralis quad about the same and shredded the quad tendon.”

Marc is currently engaging in a highly public rehabilitation period, the highlights of which he posts on this site regularly. Since Marc is widely known as one of the most intelligent lifters in the world in terms of planning and programming, his progress promises to be both fascinating and enlightening to anyone with an interest in the iron game.

So what’s been going on with you lately? How is the injury progressing?

Rehab is right on track, and I’m doing what the doctor says. I almost have full range of motion. Lots of scar tissue but things are going well. Doing lots of KB work for rehab - farmer's walks, swings, etc. 

Surprisingly, my strength is not too bad. Pressed 400 with the fat bar off the chest with no leg drive - I almost picked my legs up to show off my old bodybuilding tricks for isolating the chest - and 435 off the three-board for three. So, not terribly bad. Also, managed the 120 lb. dumbbells on the incline bench for 6 or 7. Not pretty, but they went.

I have enlisted the help of Shelby Starnes with Troponin Nutrition (Justin Harris’ company) to get the whale blubber off me. Thus far, since the injury, I have lost close to forty pounds. Although this may sound healthy and great, it sucks as I would much rather be training and still be seated on the Rhodestown Council of Fatties. The end goal is 235-240, only without Dave's questionable photos of rippedness. I did shave the magnificent goatee off though.

I’ve pretty much gotten used to the diet, but I dream about food - good food - continuously. I stopped drinking Diet Cokes years ago, but I had to go back to them and they are not inspiring at all, but some caffeine and carbonation appeases the mind just long enough to run away from the good stuff. I also get Metabotrop for low energy days. This is Justin’s own brand of buzz in a capsule, and it works well. I know, however, that it’s just a matter of time before I crack. I can smell sugar and grease from a mile away. I’m sure I’ll need an intervention group when I fall off the wagon. The old lady is doing it with me and has lost some lbs, too. I wonder if it's worth it though, since I get that “I hate you, you bastard” look all the time.

I finally got back to bed as well. Sleepin' better than I have in years, and with the CPAP, it's better so far than when I weighed 200. The dog is mad at me and gives me the same “I hate you, you bastard” look as well, because she has to go back to her crate and can't hog the bed anymore. The only problem is the NASCAR kitten racing that goes on all night. They run as fast as they can -- up on the bed, around the bed, under the bed. The old lady sleeps like a log and doesn't give it any mind, but it drives me bat-shit crazy. I try to time it so that when they jump on the bed and across my legs, I give 'em a kick so they go flying thorough the air - usually ass first - with a nice thud into the grandstand dresser. Doesn't slow them down a bit. They shake it off and keep rolling. I’m thinking about putting some crushed-up Vicodin in their catnip just to see what happens, the little bastards.

How’s everything going on the business end of things?

Other than powerlifting, life is in high gear. I’ve bought a supplement store and have added another full service supplement shop at the gym. So basically, I have filled my nap time up with 12-14 hour days with training still happening on Monday and Wednesday nights. I’ll pick up Saturday mornings here again in two weeks, and as the leg gets strong enough, I’ll do some box squatting in a month or so when it's ready.

Q&A:

I am about to try a cycle with triples in the speed deadlift, like you do. One question that came to mind: Do you still keep the rest period down to 30-60 seconds between sets?

Rest as much as you need to. With singles you can go that fast but not with threes. Take five to ten minutes.

I want to do your squat routine but I only have two purple and two monster mini bands. I haven’t trained with bands, nor have I box squatted before, so this will all be new to me. Is what I currently have enough band tension for me to get on your program and do it effectively?

I would get a pair of green bands, which are a step above the purples. That should do you for now.

Yes, it is worth it. I would start with the purple bands for several weeks off a parallel box for now. Work on the form, so don't throw too much bar weight on there to begin with. You can still squat heavy on another day for your max work. Work on the speed and form first.

Just the speed work alone should bump you up over 500 if you keep it around 275-315 with the purple bands. After that I would start doing my program.

Invest in some chains as well. You will need them later.

I just did a three week DE squat wave with green bands. For the next three week wave I used purple bands. I used the same bar weight and box height for both waves. The purple band wave seemed just as difficult as the green. My training partners all noticed the same thing. We do the DE squat first in our workout. Is this somehow related to how your body programs itself to lift the weight you feel at the top?

I would say sort of. You probably should’ve done one week of squatting with the purple bands with a bit lighter bar weight, and then throw on some chains for 2-3 weeks. Too many weeks of the bands will wear you and your CNS down, which is not productive.

I've also heard Louie Simmons talk about how when you descend quickly you produce more power out of the hole. Is there any validity to this?

Yes, you do produce more force by dropping faster but I think you also sacrifice form in the end when you get to the meet with full gear on. Drop only as fast as you can maintain proper form.

I’m curious to see how you’re rehabbing yourself from such a serious injury. How did you get started with your rehab, and will you be continuing to post a rehab training log?

Yes, I will be posting rehab work. I was allowed to move it out of the brace a little over a month ago. I started off with some passive drops and some extension with help to start the scar tissue breakdown and unfreezing of the knee. I won't be pushing it like I did with tricep. I don’t want to repeat this ever!

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