Paralifter Bench Press Log

Thanks buddy!!

1 Like

Monday 1/27/25 Bench(WK 5)

Rotator Cuffs

Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
260x1, 2 sets(paused)
Added 1 Board
270x1

Incline Swiss-Bar Press
135x3x10

Rear Delt Pulldowns
70x15
80x15
90x15

Triceps Pushdowns
50x3x20

That was it. Bench felt very strong today. I feel like I could’ve done my working weight of 260 for reps. I took it easier on the assistance work because my shoulders are feeling a little beat up

6 Likes

Wednesday 1/29/82 Accessory(WK 5)

Wide-Grip Pulldowns
90x2x15
110x15
130x15
150x8
Chest-Supported DB Rows
70x10
80x10
90x10
100x6
High-Incline DB Shrugs
100x2x10, 8

Neck Harness(on cables)
20x2x20(all 4 sides)

Forearm work on my Dynamo and Tornado

That was it. I wasn’t able to get in my biceps work today. Also today is my birthday, I hit the big 43

4 Likes

Happy birthday!

1 Like

Thank you!!

1 Like

Friday 1/31/25 Bench(WK 5)

Rotator Cuffs

Ultra Wide-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
155x3
185x1
200x6 last rep paused
210x6 last rep paused
220x6 last rep paused

Flat DB Press
55x20
65x20
Incline JM Triceps Press(w/swiss bar)
65x15
85x15
105x2x12, 8

Face Pulls/Side DB Raises
30x2x20/12x2x15

That was it. Bench is feeling good

6 Likes

Happy Belated birthday!

2 Likes

Thank you!!

No training session today. My legs have been spasming all day, got a bad headache, and feeling achy

1 Like

Happy bday!

2 Likes

Thank you!!

Monday 2/3/25 Bench(WK 6)

Rotator Cuffs

Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
270x1 paused
Added 1 Board
225x5, 2 sets

Incline Swiss-Bar Press
135x10
145x10
155x10

Reverse Rear Delt Cable Flyes
20x3x15

One-Arm Machine Triceps Extensions
35x3x15

That was it. I hit all my scheduled weights and reps for this training cycle. Now I’m going to get into my bench shirt for a couple of weeks, before I start my meet training cycle

5 Likes

Wednesday 2/5/25 Accessory(WK 6)

Pin-Suspended SSB Good Mornings
45x10
65x3x10
SSB High Shrugs
85x3x20
Stiff-Arm Pulldowns
40x3x15

DB Curls
25x3x15

Some forearm work

That was it. Got in the gym kinda late, and I didn’t feel like doing much. So I did something. I can tell that I’m near the end of my training cycle, because my body is tired

4 Likes

Friday 2/7/25 Bench(WK 6)

Rotator Cuffs

Ultra Wide-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
155x3
185x1
205x6 last rep paused
215x6 last rep paused
225x5

Flat DB Press
65x20
65x9, energy was gone
One-Arm Triceps Pushdowns
30x3x20

Titan Machine Rows
90x15
110x3x15

That was it. This training cycle is over and I’m glad lol. My body is feeling tired, so I am taking next week off from the gym. After next week I’m gonna do a few geared weeks in my shirt and then start getting ready for a meet in May

4 Likes