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.
FRIDAY LEG TRAINING
I'm going to begin by noting that I am logging this training session immediately after the workout, and I am fucked up. It's Friday night, leg training. Completed the session about 9:30. I have no idea when I'll actually post this, because I'm going to have to go back and read it because everything is going to be fucking spelled wrong, and this is just going be a disaster of a training log.
Standing leg curls
3 warm-up sets of who cares. Then, 4 work sets of 10 to 12 reps. None of the sets were taken to failure.
I just wanted to get a little bit of a pump in the hamstrings, because I wanted to do some stupid shit on the squats.
Box squats with the yoke bar.
I decided to go with the yoke bar and chains because there were only 2 women in the gym with me at the time, and while they are strong enough to spot me, I didn't want to go really, really heavy on this, because I wanted to leave the option available in case something happened; for me to just flip the bar off of my back, and not having to worry about them having to lift it up.
If I was just to use straight weight and work up to 6, 6 1/2 plates per side, that makes that option a little bit more dangerous, because you can't flip it back as far and end up hitting your lower back or fucking one of them up. I just stayed with the yoke bar and straight weight with chains.
Many warm-up sets. My goal was to work up to a top set, and just do as many as I could possibly do. I worked up to 3 plates and a quarter per side with 4 chains per side and did 1 rep. All the sets leading up to this were 5 to 6 repetitions. They were small jumps.
The last couple might have been work sets, but most of the stuff was warm-up sets. That set there was kind of just a feel-out set to determine what I would be able to do to try to get a set that would be somewhere between 6 and 8 repetitions. That rep was fucking hard.
You know, it was harder than it should have been, and it pissed me off. It actually pissed me off really fucking bad.
I put on 2 more quarters per side and 2 more chains per side. I put my squat face on, and did a set of 10 and then after the set, was fucked up. There was a little dry heaving going on, a little vomiting going on. A little bit of me just being me whenever I train legs and don't have a training partner with me.
Leg Presses
not a lot of weight, like 4 plates per side for a set of 100. I'm not saying it was easy, and I'm not saying it was hard, but I will say it burnt like a bitch.
Leg Extensions
I did 4 sets of leg extensions for 20 to 25 reps. Each set was taken to failure.
Inner outer thigh machine
for 3 sets of 20 with each angle; whatever the hell you want to call it. 3 sets out, 3 sets in.
Glute press machine
for 4 sets of 15.
Seated Leg Curls
Then I did seated leg curls with 2 plates for 30 repetitions or 35 repetitions, full repetitions. Then, finished with partials all the way until I did 100 total repetitions. 4 sets of seated toe presses on this seated calf machine and called it a day.