Wednesday 3/19/25 Accessory(WK 5)
Chest-Supported DB Rows
50x2x15
60x2x12
70x2x10
80x2x8
V-Bar Pulldowns(mag grip)
100x15
120x15
140x15
One-Arm Cable Rows
50x15
70x15
Scapular DB Shrugs
50x3x20
Barbell Preacher Curls
30x15
40x15
50x8
One-Arm Hammer Curls
20x3x15
Friday 3/21/25 Speed Bench(WK 5)
Rotator Cuffs
Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5 added bands here
95x8
110x3, 9 sets
Used 3 different grips(comp, por, & thumb from smooth)
Flat DB Press
50x2x20
Lying DB Skullcrushers
40x3x10
Seated Dual-Cable Rows
70x2x15(warm up)
105x2x12(vertical)
105x2x12(high)
105x2x12(low)
Face Pulls
20x15
30x15
40x15
One-Arm Machine Curls
15x3x20
That was it. I’m noticing some elbow tenderness, and shoulder soreness. Which my shoulders are always sore, just one of the perks of being in a wheelchair. Next week is my last heavy week, and then we are deloading.
Monday 3/24/25 Bench(WK 6)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
265x1
295x1 added Widowmaker
315x1
365x1
405x1 added shirt
450x1
That was it. I hit my scheduled weight today, but everything felt heavy even the warmup’s did. After this I stopped and didn’t do any accessory work
Wednesday 3/26/25 Accessory(WK 6)
Stiff-Arm Pulldowns
30x2x15
50x3x12
Titan Machine Rows
70x2x15
120x15
140x3x12(wide-grip)
140x2x10(neutral-grip)
DB Scapular Shrugs
50x20
60x20
70x20
Neck Harness(on cables)
10x2x20(all 4 sides)
One-Arm Cable Wrist Curls(w/fat grips)
3 sets of 20 reps
What shirt do you use?
A Forrell F8
Friday 3/27/25 Speed Bench(WK 6)
Rotator Cuffs
Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5 added bands
95x5
115x3x3
125x3x3
135x3x3
Used 3 different grips on each set(comp, por, & thumb from smooth)
Flat DB Press
60x20
70x20
One-Arm Triceps Pushdowns
30x20
40x20
50x20
Rear Delt Pulldowns/Side DB Raises
60x20/10x20
70x20/10x20
80x20/10x20
Seated Cable Crunches
3 sets of 25 reps
Didn’t get to do my back work yesterday as my nerve pain got the best of me. This is one of the reasons why I do back work on my speed bench day. Oh well
Tuesday 4/1/25 Bench(WK 7) Deload
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x5, 3 sets
Incline Swiss-Bar Press
115x3x15
Reverse Rear Delt Cable Flyes
20x3x15
One-Arm Machine Triceps Extensions
30x20
35x2x20
That was it. Everything was light and a quick session
Wednesday 4/2/25 Accessory(WK 7) Deload
Chest-Supported DB Rows
50x3x15
Close-Neutral Grip Pulldowns(mag grip)
100x3x15
Seated Plate Shrugs
35x50
35x27
35x20
Hammer Curls(fat grips)
20x3x10
I have miscounted my weeks leading into Nationals. So I don’t start my actual training cycle until week after next
Tuesday 4/8/25 Bench
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
265x1
285x1 this is a 5lbs PR with the reverse grip
185x5, 3 sets
Decline BB Press
185x8
195x8
205x8
Machine Triceps Extensions
35x20
40x20
45x20
20x20(one-armed)
25x20(one-armed)
Reverse Rear Delt Cable Flyes
20x15
25x2x12
Side DB Raises
8x2x20
Seated Cable Crunches
4 sets of 25 reps
That was it, just wanted to see wear I was raw. I was really surprised that I got the 285 on bench today. Also it was a real grinder!!
Wednesday 4/9/25 Accessory
Titan Machine Rows
90x2x15
110x15
130x12
150x2x10
BTN Pulldowns
90x15
110x15
120x10
DB Scapular Shrugs
50x3x20
Hammer Curls w/fat grips
15x3x15
That was it. I didn’t have time for neck and forearm work
Friday 4/11/25 Speed Bench
Rotator Cuffs
Swiss Bar Speed Bench Press
45x12, 2 sets
95x5
115x3x3
125x3x3
135x3x3
Used 3 different grips on each set Narrow, Wide, Close grips
Flat DB Press
50x20
60x20
Rope Triceps Pushdowns
30x20
35x15
15x2x20(one-armed)
Seated Dual-Cable Rows
70x15
90x15
110x2x15
110x12
Face Pulls
30x3x20
One-Arm Machine Curls
15x3x20
That was it. Didn’t use bands this week and changed up bars for something new
Monday 4/14/25 Bench(WK 1)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x2
265x1
295x1 added Widowmaker
315x1
350x3, 4 sets
Added 3 Board
375x5, 2 sets
Decline BB Press
195x8
205x8
215x8
Machine Triceps Extensions
35x20
45x20
55x20
25x20(one-armed)
35x20(one-armed)
Reverse Rear Delt Cable Flyes
20x2x20
20x15
Seated Side Raises
10x2x15
Seated Cable Crunches
4 sets of 25 reps
That was it. Weights felt kinda heavy today. Also my right shoulder was bothering me a little bit
Does decline press help your regular bench? It’s one of the few pieces of gym equipment I’ve never touched. Lately I’ve been getting the idea about using it but I’m not sure what it’d help me with
Yes I feel like it does. I do it with a pinkies on the ring grip, to build pressing power. This training cycle I’m going to be alternating declines one week, and inclines the next. So hopefully it’ll build up my pecs more
Wednesday 4/16/25 Accessory(WK 1)
Chest-Supported DB Rows
50x2x15
60x2x15
70x2x15, 12
80x2x10, 6
Wide-Neutral Grip Pulldowns(Mag grip)
90x15
110x15
130x15
150x10
Wide-Grip Shrugdowns
50x15
60x15
70x15
Neck Harness(on cables)
20x2x20(all 4 sides)
One-Arm DB Preacher Curls
30x3x15
Radial & Ulnar Forearm Deviations
6x2x20(both ways)
Seated Cable Crunches/Pelvic Thrusts
40x25/BWx25
50x25/BWx25
60x25/BWx25
Friday 4/18/25 Speed Bench(WK 1)
Rotator Cuffs
Speed Bench Press vs/Dbl Mini’s
45x12, 2 sets
45x5 added bands
95x5
105x3x3
115x3x3
125x3x3
Used 3 different grips on each set(comp, por, & thumb from smooth)
Flat DB Press
70x6
80x6
90x6
100x6
One-Arm Triceps Pushdowns
30x20
40x20
50x20
One-Arm Low Cable Rows
50x15
60x15
50x2x15
That was it. Didn’t do any biceps work, because they are still a little sore. Also I believe 100lbs dumbbells on the flat press was the most that I’ve ever done, so that’s a PR
Monday 4/21/25 Bench(WK 2)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
265x1
295x1 added Widowmaker
315x1
350x1
375x3, 4 sets
Added 3 Board
400x5, 2 sets
Incline BB Press
135x10
155x10
175x1, stopped here because right shoulder and pec wasn’t having it
Machine Triceps Extensions
30x20
40x20
50x20
20x2x20(one-armed)
Face Pulls/Side DB Raises
20x2x20/8x2x20
That was it. Right shoulder and pec was wasn’t feeling the best today. But regardless the weights felt really strong today