Thursday 7/4/24 Accessory(WK 5)
Seated Trap-Bar Deadlifts
75x2x5(warm-up)
125x10, 5 sets
Seated Trap-Bar Shrugs
125x3x20
Titan Machine Rows
90x2x12
100x3x12 wide-grip
100x3x12 neutral-grip
Close-Neutral Grip Pulldowns
85x3x12
One-Arm Overhead Curls
3 sets of 20 reps
That was it very hot in the home gym today. Happy 4th of July everyone!!
Monday 7/15/24 Bench(WK 1)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x2
260x1
Added Widowmaker & 3 Board
295x5
315x5
Incline BB Press
115x3x12
Cable Chest Flyes
35x20
45x20
55x20
Triceps Pushdowns
25x20
35x20
45x20
One-Arm Overhead DB Extensions
25x3x15
That was it. We have been on vacation in Florida and just got back home the other day. So nothing was extremely heavy. Also the heat kinda got to my stomach today
Wednesday 7/17/24 Accessory(WK 1)
Titan Machine Rows
90x2x12 warm-up
Wide-Grip
110x12
130x12
150x8
Neutral-Grip
110x3x12
Stiff-Arm Pulldowns
40x4x12
One-Arm Cable Rows
40x15
50x15
60x15
Ez-Bar Preacher Curls
70x3x10 wide-grip
Alternate Hammer Curls
20x2x12
That was it, everything felt strong today
I really love those days.
Yeah the older I get the less of those I have lol
Friday 7/19/24 Bench(WK 1)
Illegal Wide-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
115x5
155x10
165x10
175x10
High-Incline Shoulder Press
45x5
95x5
115x5
135x5
155x5
Reverse Rear Delt Pec-Dec Flyes/Side DB Raises
100x15/12x15
115x15/12x15
130x15/12x15
Rope Triceps Pushdowns/DB Curls
50x20/20x20
60x20/20x20
70x20/20x20
40x20/12x20 one-arm
50x20/12x20 one-arm
That was it. This is the first time that I’ve been able to do shoulder presses in months!! So things are going good
This made me laugh. Watch out for the bench press police. 
Haha I know right. Well it’s an illegal grip for competition anyways lol
Tuesday 7/23/24 Bench(WK 2)
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
Added 2 Board & Widowmaker
275x5
315x10, this is a rep PR!!
That was all I time to do today, so I wasn’t able to get in any assistance work. For those that read my log and might not know, the widowmaker is the F8’s version of a slingshot
Haven’t been able to get into the gym any this week. We’ve had thunderstorms and rain every day this week and it has had my nerve pain and muscle spasms flared up and training makes it worse. So guess I’ll get back at it next week
Monday 7/29/24 Bench(WK 3)
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
260x1
275x1, this is a 5lbs PR for reverse grip
315x5, added Widowmaker & reg grip
335x5
355x4, my wrist bent backwards on the 4th rep so I racked it
Incline Swiss-Bar Press
115x12
125x12
135x12
Seated Cable Chest Flyes
30x40
40x40
50x40
Incline Ez-Bar Skullcrushers
70x12
80x12
90x12
One-Arm Overhead DB Exts
30x2x12
One-Arm Triceps Pushdowns
30x2x20
That was it. I was hoping to get around 365-375lbs for 5 reps, but after my wrist bent backwards on the 355 I just stopped there. I should’ve used my stronger wrist wraps, need to do my forearm work
Wednesday 7/31/24 Accessory(WK 3)
Seated Cable Rows(wide-grip)
70x2x15
90x15
110x15
120x10
130x8
Close-Neutral-Grip Pulldowns
90x15
100x12
110x10
120x10
Chest-Supported DB Rows
50x12
60x12
70x12
Incline DB Shrugs
50x3x15
That was it. Had a good back session today. I’m thinking of switching biceps to my Friday shoulder sessions, because usually after back work I don’t have alot of energy to put into my biceps. Idk yet
I forgot to also mention that I am getting ready for the 2024 365Strong World Games. It’s in Charlotte, NC on October 19-20. Looking to break the Paralifter world record again (hopefully)
Friday 8/2/24 Bench(WK 3)
Ultra Wide-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
115x5
135x3
160x10
170x10
180x10
High-Incline Shoulder Press
95x5
115x5
135x5
155x5
Face Pulls/Side DB Raises
35x3x15/12x3x12
Face Pulls
35x2x20
One-Arm Triceps Pushdowns/DB Curls
3 sets of 20/3 sets of 15
Looking strong mate.
Whats the training plan look like leading into this ?
It’ll be pretty much what I’ve been doing
Monday 8/5/24 Bench(WK 4)
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
260x1
295x3, added Widowmaker
315x3, added 2 board
365x3
405x3, added shirt
405x3, 1 board
405x3, 1/2 board
That was it didn’t do any assistance work because this storm coming has my nerve pain flared up something fierce
Wednesday 8/7/24 Accessory (WK 4)
Titan Machine Rows
90x2x12 warm-up
Wide-Grip
100x12
110x12
120x12
Neutral-Grip
90x12
100x12
110x12
V-Bar Pulldowns
80x12
90x12
110x12
Chest-Supported DB Rows
50x12
60x12
70x10
High-Incline DB Shrugs
50x3x20
One-Arm Rear Delt Cable Flyes
20x3x15
Neck Harness(on cables)
20x2x20(front & back)
Friday 8/9/24 Bench(WK 4)
Ultra-Wide Grip Bench Press
45x12, 2 sets
95x8, 2 set
115x5
135x3
170x8
180x8
190x8
Seated Cable Shoulder Press
40x3x15
Side DB Raises
10x15
15x15
20x10
5x20, 2 sets
Rear Delt Pulldowns
60x15
70x15
95x15
110x15
Triceps Pushdowns/DB Curls
50x3x20/20x3x15
That was it. Drove to the gym today
