Friday 4/27/23 Speed Bench(WK 11)
Axel Bar Speed Bench Press vs Dbl Mini’s
70x12, 2 sets
70x5 added mini bands here
80x3x3
90x3x3
100x3x3
Used 3 different grips(comp, por, thumb from smooth)
Flat DB Press
55x20
60x20
One-Arm Reverse Grip Triceps Pushdowns
40x20
50x20
60x20
Wide-Grip Pulldowns(alternate front to BTN)
90x12
110x12
130x8
One-Arm Rear Delt Cable Flyes
10x2x15
20x15
One-Arm Hammer Curls
20x3x15
Tuesday 5/2/23 Bench(meet week)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2 Slingshot
245x2
275x2 Widowmaker
315x2
330x1 Shirt
370x1 planned opener
That’s it until meet day
365Strong Raw/Geared Nationals results
Made all 3 attempts and missed my 4th attempt. Got 407.8lbs on my 3rd and got the world record for the 242 paralifter multi ply division. Video is on my Facebook and Instagram pages
Outstanding. Congratulations.
Thank you!!
Monday 5/15/23 Bench(WK 1)
Rotator Cuffs
Bench Press(w/reverse grip)
45x12, 2 sets
95x8, 2 sets
115x5, 2 sets
135x3
150x5, 5 sets
4 Board Press(Jimmy Kolb style)
205x2x6
Incline Ez-Bar Skullcrushers
65x3x10
Nautilus Machine Rows
95x12
110x12
125x12
140x12
Reverse Rear Delt Pec-Dec Flyes
50x15
65x15
80x15
Seated DB Curls
20x3x20(10reps hammer, 10reps regular)
Wednesday 5/17/23 Accessory(WK 1)
Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
Medium-Grip Pulldowns
70x12
85x12
110x12
Machine Pullovers
70x12
80x12
90x12
Seated Plate Shrugs
35x3x20
Machine Scapular Shrugs
100x15
110x15
120x15
One-Arm Cable Wrist Curls
40x20
50x20
60x20
One-Arm DB Reverse Wrist Curls
12x3x20
Wrist Roller
2 sets
Seated Machine Crunches
3 sets of 20
Seated Cable Crunches
3 sets of 20
Tuesday 5/30/23 Bench(WK 3)
Reverse-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
115x5, 2 sets
135x3
155x1
175x3, 4 sets
Reverse Grip 4 Board Press
175x5
195x5
205x2
Nautilus Pec-Dec Flyes
80x20
110x20
Low-Incline Ez-Bar Skullcrushers
65x10
75x10
Seated Side/Front Combo Shoulder Raises
10x2x10
Wednesday 5/31/23 Back(WK 3)
Seated Trap-Bar Deadlifts
125x5
145x5
165x3
180x3, 4 sets
SSB-High Shrugs
65x20
85x20
105x20
Seated Cable Rows
70x15
80x15
90x15
100x15
Neutral-Grip Pulldowns
80x4x15
Axel-Bar Preacher Curls
40x15
50x15
60x6
One-Arm DB Preacher Curls
25x2x15
Monday 6/5/23 Bench(WK 4)
Reverse-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
115x5, 2 sets
135x3
155x1
190x3, 4 sets
Reverse-Grip 4 Board Press
200x5, 2 sets
Overhead Triceps Extensions(w/triceps bar)
60x3x12
Wednesday 6/7/23 Accessory(WK 2)
Seated Trap-Bar Deadlifts
125x5
145x5
165x3
190x3, 4 sets
Seated Trap-Bar Shrugs
165x3x15
Stiff-Arm Pulldowns
30x15
35x2x15
Face Pulls
30x3x15
Wide Neutral-Grip Pulldowns
60x3x15
Friday 6/9/23 Speed Bench/Shoulders(WK 4)
Speed Bench
45x12, 2 sets
95x8, 2 sets
115x3x3
125x3x3
135x3x3
3 different grips
Seated Shoulder Press
95x6
105x6
115x6
Side/Front Shoulder Raises
12x3x10(each)
Reverse Rear Delt Pec-Dec Flyes
75x15
90x15
105x15
Rear Delt Pulldowns
100x15
110x15
120x15
One-Arm Reverse-Grip Pushdowns
30x3x15
One-Arm Nautilus Machine Curls
60x3x20
That was it. Changing things up for a little while to focus on the lifts and also split my body parts up to focus on building some muscle mass and strength
Monday 6/12/23 Bench, Chest/Triceps(WK 5)
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
155x3
185x1
200x2, 3 sets
Reverse-Grip 4 Board Press
210x3
210x5
Incline DB Flyes
40x2x12
JM Triceps Press
65x12
85x12
105x8
That was it. 200 was the most I’ve ever tried to reverse grip press, so I guess it’s a PR
well done
Saturday 6/24/23 Speed Bench(WK 6)
Swiss-Bar Speed Bench Press
45x12, 2 sets
95x8, 2 sets
115x3x3
120x3x3
125x3x3
Used 3 different grips on the swiss-bar for each set
Low-Incline DB Press
50x12
60x2x8
I, Y, T Shoulder Raises
10x3x10(each way)
Incline Ez-Bar Skullcrushers
70x4x12(2 sets close, 2 sets wide)
407.8?!? Fricken steller! Glad u popped into my log. Late congrats again!
Thanks bud!! That’s what I hit at Nationals, I broke that with 419 at the meet I did in November