Paralifter Bench Press Log

Getting ready for the 365Strong World Powerlifting Games in Charlotte, NC on October 20-22. I currently hold the world record in the paralifter division with 408lbs in the 242’s. Hopefully I’ll break this come meet time

Monday 8/7/23 Bench(WK 2)

Bench Press(w/shoulder saver)
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x1
245x1 Slingshot
275x1 Widowmaker
315x1
365x1 added Shirt & Shoulder saver
405x5

Incline DB Press
50x10
60x10
70x10
Pec-Dec Flyes
110x3x20
Cable Chest Flyes
30x20
50x20

JM Triceps Press(on smith)
95x10
115x10, 2 sets
Rope Triceps Pushdowns
50x20
60x20
70x20
One-Arm DB Kickbacks
15x2x15
One-Arm Overhead Kettlebell Extensions
18x2x20

4 Likes

Wednesday 8/9/23 Accessory(WK 2)

Seated Deadlifts
115x5
135x5
155x1
185x1
205x1
230x1 this is a 5lbs PR!!

Neutral-Grip Pulldowns
130x12
145x12
160x12
175x12
Machine Rows
90x15
105x15
120x12
135x10
Seated Hammer Shrugs
95x3x20
Stiff-Arm Pulldowns
60x12
70x12
80x12

DB Hammer Curls
30x3x10
One-Arm DB Preacher Curls
20x3x15

One-Arm Cable Wrist Curls
40x20
50x20
60x20

2 Likes

Saturday 8/12/23 Close-Grip Bench(WK 2)

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8, 2 sets
135x5
155x3
180x6, last 2 reps paused
185x6, last 2 reps paused
160x8, last 2 reps paused

Seated Overhead Shoulder Press(on Smith)
95x4x10(2 sets to front, 2 sets BTN)

I’s, Y’s, & T’s Shoulder Raises(on Incline)
5x3x10(each way)

Face Pulls
60x12
70x12
80x12

One-Arm Tricep Pushdowns(from a dead stop)
40x12
50x12
60x12
One-Arm Hammer Curls
20x3x20

3 Likes

Along for the journey. Be good to know a little of your training history and the program/plan for this meet prep.

1 Like

Hey thanks man!! I’m 41yrs old and I have been lifting weights since I was 11yrs old and started powerlifting when I was 16 which I didn’t know what I was doing. Just lifted heavy and got stronger along the way. Best meet lifts before my injury was 600/450/510

Got in a wreck back in April 30th, 2020. Broke my T11/L1 vertebrae and was paralyzed from waist down. My best bench since my injury is the 408lbs that I got at my last meet

I have a kind a heavy day, in which I pick a ME movement. And then I got a secondary day that I work heavy rep work on close-grip’s. Sometimes the 2nd day will be lighter if I feel I haven’t recovered. And I have another day in which I do high volume back work(unless I decide to deadlift and I’ll have less intense upper back work)

2 Likes

Good to see you back and kicking ass!

1 Like

I like your set up with 3 days a week, Those were some great numbers and looks like you still know your way around the bench.

1 Like

Thanks fellas!!

Tuesday 8/15/23 Bench(WK 3)

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x1
275x3 added Widowmaker here
315x3
335x2
355x1, had handoff issues here

Incline DB Press
55x12
60x12
65x8
70x6
Pec-Dec Flyes
85x3x20

Front Raise/Side Raise/Face Pulls
10x3x10/10x3x10/60x3x20

Seated Overhead DB Triceps Extensions
50x12
60x12
70x8
Triceps Pushdowns
100x20
120x20
140x15
One-Arm DB Kickbacks
15x2x15

I added in some shoulder work today, because me and my son are going to Jimmy Kolb’s seminar Friday and we won’t be at the gym

4 Likes

Thursday 8/17/23 Accessory(WK 3)

Chest-Supported Barbell Rows
135x12, 2 sets
155x12
175x8
135x12, 2 sets
Nautilus Machine Pulldowns
95x15
110x15
135x12
150x8
Magnum Machine Rows
90x12
100x12
110x12
125x12
Stiff-Arm Pulldowns
60x3x15
70x3x15

DB Curls(10 reps regular, 10 reps hammer)
15x20
17x20
20x20
One-Arm Cable Curls
30x3x12

That was it. I didn’t do any trap or neck work today

3 Likes

Monday 8/21/23 Bench(WK 4)

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x1
275x3 added Widowmaker
315x3
365x1 this is a PR in the Widowmaker
405x3, added shirt & 3 board

Hammer-ISO Chest Press Machine
40x20
50x20
60x20
Incline DB Flyes
35x3x15

Incline Ez-Bar Skullcrushers
65x3x15
Seated Triceps Dip Machine
180x3x10
One-Arm Triceps Pushdowns
30x20
40x20
50x15

3 Likes

Wednesday 8/23/23 Back(WK 4)

Wide-Grip Pulldowns
100 reps
Hammer-ISO High Rows
70x2x15
80x2x12
90x2x10
Magnum Machine Rows
105x15
120x15
130x12
140x10
One-Arm Cable Rows
3 sets of 15 reps
Seated DB Shrugs
40x20
50x20
60x20
Reverse-Grip Pulldowns
100 reps

That was it, after back work I didn’t have anything left for biceps

2 Likes

Friday 8/25/23 Close-Grips(WK 4)

Close-Grip Bench Press(thumb from smooth )
45x12, 2 sets
95x8, 2 sets
135x5
185x6, 2 sets(last 2 reps paused)
165x8, last 2 reps paused

BTN Shoulder Press(on smith)
95x10
115x8
135x3
95x10, 2 sets

I’s, Y’s, & T’s Shoulder Raises(on Incline)
10x3x10

Reverse Rear Delt Pec-Dec Flyes
70x15
85x15
100x15
40x15 one-armed
50x15 one-armed

Dead-Stop One-Arm Triceps Pushdowns/DB Curls
40x15/20x12
50x15/20x12
60x15/20x12

3 Likes

I ended up taking this past week off from the gym. And then over the weekend, the wife and I celebrated our 8yr anniversary and took a beach trip. So hopefully today I’ll be back in the gym

2 Likes

happy anniversary

1 Like

Thank you!!

1 Like

Happy Anniversary!

1 Like

Congrats on the anniversary mate. A beach trip sounds better than a bench trip LOL

1 Like

Thanks guys!!

Tuesday 9/5/23 Bench

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x1
275x3 added Widowmaker here
315x3
335x2
355x1

Low-Incline DB Press
50x10
60x10
70x10
Pec-Dec Flyes
110x20
125x20
Cable Chest Flyes
50x20
60x15 chest is burnt!!

Incline DB Rolling Extentions
27x15
30x15
35x12
Seated Machine Triceps Dips
120x20
150x20
180x12
One-Arm Tricep Pushdowns(dead-stop)
30x20
40x20
50x12

3 Likes