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.
This session was filmed by Mutant Nation for their Mutant on a Mission Series. It was great and an honor being a part of this.
Saturday, back training.
Multi-grip pull down bar
* four warm up sets with the bi-grip. Two work sets with each grip. Repetitions between 6-10, all sets to failure. Eight total work sets.
Tsunami bar pull downs
* One set with each bar. We have two different tsunami pull down bars with different strengths. First set I did was because I've been stronger with two bars, which is really hard to pass it and when I did this movement, I tried to do a bend in the bar the entire time. The second set is easier to bend. The repetitions for these were between five and eight with each set taken to failure.
Dead stop chopper rows from a deficit.
* Three warm up sets and then four work sets of 8-12 reps. Each set two reps shy of failure.
Pullovers using the sandbell.
* Thirty pounds for four sets of 10-12 reps. Each set about 4-6 reps shy of failure.
Comfort grip, low rows.
* Two warm up sets and then four work sets of 10-12 reps, all sets to failure.
Back attack
* One warm up set, then three work sets of 6-8. Each set being four reps shy of failure and each work set was progressively heavier than the last.
Standing cable pull downs. Better stated, standing cable straight arm pull downs.
* This is performed like a pull over except doing the bottom range of motion more so than the top range of motion, so there's more contraction and less stretch. I used the short tsunami bar to really keep a bend in the handle so there's better contraction of the glass. Four work sets to failure of 6-10 reps.
Loaded stretch with a neutral grip hang.
*Basically all this is is hanging from the chin bar using a neutral grip for a 30-40 second count. I did another set of a loaded stretch using the comfort grips on the lat machine for a 90-count and then one more loaded stretch on a horizontal plane.
