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.
Tuesday - Shoulders
Tuesday, shoulders. Once again, I train shoulders by themselves because that's just what I've found to be the most effective and that's what helps my shoulders feel better than any other way that I've tried to train them. I just keep rolling with it because it's working for me. If you follow my training blog you will also know I only start training shoulders when I'm trying to bring my body weight down or I'm trying to train for some type of specific goal. Otherwise I won't train shoulders. About half the year I don't do any shoulder work at all.
Dumbbell swings.
* 3 sets of 15 reps in the front and then 3 sets of 30 reps behind my back. These sets work failure.
Seated side raises using the machine.
* 2 more lap sets to determine what the working weight was going to be and then 4 sets of 20 reps to failure, failing somewhere between 18 and 22.
Blast straps, standing, rear delt raise
* 5 sets to failure using a controlled tempo. Nothing explosive on this. Repetitions fell between 6 and 12.
Standing dumbbell front raises
* using a slow tempo with strict form. 35 pounds with 4 sets of 8-10 reps. Each set left 5-6 reps on deck. Next exercise, a hise shrug using the standing calf machine. 4 sets, 20 reps each set probably 15-20 reps to failure. This is more about contraction and the stretch. Then I finish off with neck work using the sand-bells on all 4 angles.
done..