Hello,
Decided to start a log. Training at home makes me the strongest one there and it would be nice to get some feedback from some other stronger / more experienced people.
I broke my back in a work accident when I was 17 and have been in a wheelchair ever since.
So I have the best excuse to always skip leg day 
I currently compete in Disabled Strongman and have qualified for World’s twice thus far 2017 & 2019 where I came in 8th and 7th respectively. I’ve also placed 5th once and 4th once at the Arnold Classic. 3rd, 4th, 3rd, 4th and 4th at Americas 2015, 2016, 2017, 2018, 2019.
2019 was probably my worst year since either I broke my back or was lit on fire. I hurt my neck in January of last year at a contest, never checked it out, and didn’t fully recover until the beginning of August which was just about the time my appendix decided we should split up, which was followed by a rather terrible infection. Fully recovered now and I am finally back to where I was strength wise before I hurt my neck last year.
Current Stats
Age: 30
Training: 8ish years I was pretty drunk most of the time for the first few. 5 years serious.
Height: 6’-1”
Weight 190#
Bench Press: 355X1 T&G, 340X1 Paused, 315 X 4
Overhead, Seated 240 X 1, 190 X 8
Stones: Lap To Shoulder 220#
Squat: Somewhere in the neighborhood of a negative 190#
End Game Goals
Weight: Lean 205 would be nice in a couple more years
Bench Press : 315 x 20
Overhead : 315 X 1
Squat: If I could one day stand up that would be pretty cool. Unlikely but you got to have dreams man.
Stones: Lap to Shoulder 300#
Training: 4-5 days a week: I have come up with something that works pretty well for me. I typically run a 5/3/1 program for my heavy bench and OHP days, but we are having rep events at the Arnold this year, so I have switched to 8/6/3 to help out with that, America’s will have more Max weight events so I will switch back after the Arnold in March.
I keep my sessions pretty short as I work two jobs. One from 5:45-14:00 and the other 15:00 – 18:00 - 19:00, then I train, cook, have zero social life and sleep. This far I haven’t’ gotten burned out on the 4 day a week all upper body, I think not have the fatigue from training legs lets me train my upper body harder and not burn out. I use a heavy, light system but crammed into one week.
Sunday: OHP Heavy 8/6/3 + Clusters
Bench Light: Incline Guillotine 350 sets Ala Paul Carter
Front Raise: 1 X 50 -100
Overhead Triceps Extensions – 350
Monday: Pullover Heavy: Nautilus Pullover Machine 3 X 8-12
Pulldowns seem to wreck my shoulders. Pullups don’t but the fear of missing my chair on the way down keeps me from working to failure so I do pullovers instead.
Row Light : Dumbbells, or Thick grip Football bar 3 X 15-20
Curl Heavy: Preacher Curl 3 x 8-12 (To help strengthen and protect my biceps during things like stone/sandbag loading)
Tuesday : Active Recovery Usually some light rowing on a concept 2 and a casual stroll for a mile or so.
Wednesday:
Bench Heavy: Heavy Bench 8/6/3 + Clusters
Overhead Light: Dumbbell OHP 3 x 8-12
Triceps Pullovers – 2 X 15-20 (I’ve seen these called a bunch of things, and thought for a little while that I had invented them Ha ha.) Paul Carter Calls them PJR pullovers.
Thursday : Row Heavy: Football bar rows 3 x 6-12
Pullover light: Pullover machine - 350
Curl Light: Hammer Curls 350
Friday: OFF
Saturday: HIIT Cardio or Strongman events depending on the time of year. Or off if I’m feeling beat up. And usually a 1 mile stroll
My contest seasons starts in March at the Arnold Classic and goes through to Disabled World’s which is typically in late Summer This year it is at the end of July. After that I switch to a more bodybuildingesque routine and run it until October/November.
If you made it through,
Let’s see if I can podium once this year. Or if not at least get closer to my goals. Any questions feel free to ask.
