Paralifter Bench Press Log

Training Training Logs
61

Tuesday 12/12/23 Bench

Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x3, added 3 board here
235x3
245x3
265x5 added Reverse green bands
295x5

Decline DB Press
50x12
60x12
70x8
Low-Incline DB Flyes
30x3x15

Overhead Triceps Extensions(w/tricep bar)
70x3x15
Triceps Pushdowns(wide grip)
40x20
45x20
50x20
One-Arm DB Triceps Kickbacks
8x2x20

Decline Weighted Crunches
BWx25
25x2x25

That was it. I didn’t feel my strongest today, because of some uneventful circumstances this weekend, lost hours of sleep, & just really stressed. Still gave it 100% of what I had though

62

Thursday 12/14/23 Back, Biceps

Seated Cable Rows(w/max-grip handle
90x2x15
100x15
110x15
135x15
150x8
Medium-Grip Pulldowns(medium max-grip)
90x2x15
110x2x15
130x2x8
DB Scapular Shrugs(on Incline)
50x3x15

Ez-Bar Preacher Curls
60x4x15(2 sets close, 2 sets wide)
Alternate Hammer Curls
20x3x15

Grip/Forearm work

63

Friday 12/15/23 Speed Bench

Speed Swiss-Bar Bench Press(vs dbl minis)
45x12, 3 sets
45x5 added bands here
95x3x3
100x3x3
105x3x3
Uses 3 different grips on each set

High-Incline Shoulder Press(press off pins)
45x5
95x5
115x5
135x5
155x5
175x5, this is a PR on this movement!!
Side DB Raises
10x3x20
Face Pulls
30x20
40x20
50x20

That was it. Felt pretty strong today. Training feels great at the moment!! Didn’t do any arm work today

1 Like
64

Monday 12/18/23 Bench

Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
245x1, this is a 5lbs PR on reverse grip
265x1, Slingshot
295x3x3, reverse band(reg grip)

Incline DB Press
50x3x15(didnt go heavy because my pecs felt strained for some reason)
Pec-Dec Flyes
110x3x20
One-Arm Cable Flyes
40x2x20

Triceps Pushdowns
100x20
110x20
130x15
One-Arm Overhead DB Exts
25x3x15

1 Like
65

Wednesday 12/20/23 Accessory

Hammer-High Rows
70x2x15
90x12
100x12
110x8
120x6
Neutral-Grip Pulldowns
100x12
110x12
125x12
140x12
One-Arm Cable Rows
40x12
50x12
60x12
70x12

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

Seated DB Curls
20x12
25x12
30x12
One-Arm Cable Curls
20x3x20

That was it. Was going to do some forearm work today also, but my nerve pain was starting up.

1 Like
66

Friday 12/22/23 Speed Bench

Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5, added bands
95x9x3
Used 3 different grips, comp, POR, & thumb from smooth

Hammer Machine Shoulder Press
40x15
60x15
80x15
Seated Side/Front Combo Shoulder Raises
10x3x10
One-Arm Rear Delt Cable Flyes
20x2x15
30x12

Rope Triceps Pushdowns
60x15
70x15
85x15
20x20(one-armed)
30x20(one-armed)
Alternate DB Curls
25x3x15

1 Like
67

My son is in Georgia visiting his mama for Christmas and new year’s.So I haven’t had anyone to help me load weights at the gym, so I just decided to make this a rest week.

I ended up hurting my right shoulder on Christmas Day. I went to transfer from my chair to my bed and something in it crunched and it has been sore ever since. It’s doing better now, so I should be good to go come Monday’s bench day hopefully

Here’s a pic I took in the gym last week

IMG_2329
IMG_23293024×4032 3.08 MB

68

Monday 1/1/24 Bench(WK 1)

Rotator Cuffs

Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
180x3, 4 sets
195x5, 2 sets(2 Board)

Hammer-ISO Chest Press
40x20
50x20
60x20
Cable Chest Flyes
40x3x20

Rope Triceps Pushdowns
60x20
70x20
80x20
One-Arm Overhead DB Extensions
20x15
25x15

Cable Crunches
90x20
100x20
110x20
120x20
130x20

69

fingers crossed for you mate, and happy new year.

1 Like
70

Happy New Year to you also!!

1 Like
71

Wednesday 1/3/24 Accessory(WK 1)

Magnum Machine Rows
90x2x15
110x12
125x12
140x12
155x12
Wide-Grip Pulldowns
90x12
110x12
125x10
140x8
Stiff-Arm Pulldowns
70x12
80x12
90x12
One-Arm Cable Rows
60x12
70x12
80x12

Neck Harness(on cables)
30x20
40x20
All 4 sides

Alternate DB Curls
20x12
25x12
30x12
One-Arm Machine Preacher Curls
35x2x12

Forearm work on my Gripzilla Dynamo

72

Friday 1/5/24 Speed Bench(WK 1)

Rotator cuffs

Speed Bench Press vs 50lbs chains on each side
45x12, 2 sets
45x5(25lbs chains on each side)
45x5(50lbs chains on each side)
115x3, 9 sets
Used 3 different grips(comp, por, & thumb from smooth)

Reverse Pec-Dec Flyes/DB Side Raises
85x20/10x20
100x20/10x20
115x20/10x20
One-Arm Cable Upright Rows
10x15
15x15
20x20

V-Bar Triceps Pushdowns
60x20
75x20
85x3x20
Alternate DB Curls
17x3x20

Really felt the triceps working on speed Bench today. I didn’t do any kind of shoulder presses today. Giving the shoulder another week to rest before I start pushing it again

73

Tuesday 1/9/24 Bench(WK 2)

Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
190x3, 4 sets
205x5, 2 sets(3 board)

Lying Cable Skullcrushers
20x15
40x3x15

That was it. I didn’t feel 100% today, but everything did feel nice and strong. Lifted at my home gym today, so the cables were plate loaded

74

Wednesday 1/10/24 Accessory(WK 2)

Stiff-Arm Pulldowns
70x12
80x12
90x12
100x12
Hammer-ISO Yates Rows
70x15
80x12
90x2x10
V-Bar Pulldowns(max grip)
110x12
130x12
150x8
170x6
One-Arm Cable Rows
50x15
60x15
70x15
80x15

Alternate DB Curls
20x2x15
25x15
One-Arm Overhead Cable Curls
20x15
30x2x15

Cable Wrist Curls
50x20
60x20
70x20
Done some work on my Gripzilla Dynamo

75

Friday 1/12/24 Speed Bench(WK 2)

Rotator cuffs

Speed Bench Press(vs Dbl Mini’s & 25lbs chains on each side)
45x12, 2 sets
45x5 added bands here
45x5 added chains here
95x3x3
105x3x3
110x3x3
Used 3 different grips(comp, por, & thumb from smooth)

Hammer Machine Shoulder Press
40x15
50x15
60x15
Seated Side DB Raises
10x15
12x15
15x15
One-Arm Rear Delt Cable Flyes
20x2x15
30x15
One-Arm Cable Upright Rows
40x15
50x15

One-Arm Dead-Stop Triceps Pushdowns
40x15
50x15
60x15
Alternate DB Hammer Curls
25x3x15

That was it. Still not able to do any heavy shoulder presses right now

76

Monday 1/15/24 Bench(WK 3)

Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
250x1, this is a 10lbs reverse grip PR!!
205x2, 3 sets paused
220x3, 2 sets, 3 Board

Incline DB Press
60x10
70x10
80x8
Cable Chest Flyes
30x20
40x20
50x20
60x20

Rolling DB Triceps Extensions
30x15
40x12
50x8
One-Arm Triceps Pushdowns
50x15
60x15
70x15

Cable Crunches
120x2x50

Everything felt really good today!!

1 Like
77

Today was a good day

1 Like
78

Wednesday 1/17/24 Accessory(WK 3)

Seated Cable Rows
110x15
125x12
140x10
150x8
100x2x15
Nautilus Pulldown Machine
95x15
110x15
125x15
140x15
One-Arm Rows(on reverse hyper)
50x15
70x15
90x15
One-Arm Cable Shrugs
50x20
80x20
110x12

Neck Harness(on cables)
40x20
50x20
All 4 sides

Alternate DB Curls
25x3x15
One-Arm Nautilus Machine Curls
50x20
65x20
80x20

One-Arm Cable Wrist Curls
50x20
60x20
70x20
Done some work on my Gripzilla Dynamo also

1 Like
79

Friday 1/19/24 Speed Bench(WK 3)

Speed Bench Press(vs Dbl Mini’s)
45x12, 3 sets
45x5, 2 sets(added bands here)
115x3x3
125x3x3
135x3x3
Used 3 different grips on each set(comp, por, & thumb from smooth)

Overhead Shoulder Press(off pins)
95x5
115x5
135x3
155x1
175x1, this was my previous PR on this movement)
195x1, PR
205x1, another PR!!

Seated DB Side Raises
10x15
15x15
20x15
Reverse Rear Delt Pec-Dec Flyes
100x20
115x20
130x20
One-Arm Cable Upright Rows
20x15
30x15

V-Bar Triceps Pushdowns
70x20
80x20
90x20
Seated DB Curls
20x3x15

That was it. This is becoming my favorite training day of the week

80

PR party going on in here. Nice work

1 Like