Paralyzed Powerlifting Log

Training Training Logs
203

Thursday 8/19/21 Bench(WK 5)

Rotator Cuffs

Swiss-Bar Speed Bench Press
45x5, 2 sets
95x5, 2 sets
115x3x3
120x3x3
125x3x3
Used 3 different grips wide, medium, close

Seated Overhead BB Shoulder Press
45x5, 2 sets
95x5
115x5
135x5
155x5, this is a 2 rep PR!!

Mini-Band Chest Flyes
3 sets of 50 reps

Face Pulls/Seated Side DB Raises
30x2x20/10x2x15

Incline Rolling DB Triceps Extensions
15x3x20

2 Likes
204

Friday 8/20/21 Accessory(WK 5)

Chest-Supported DB Rows
50x2x12
70x2x10
90x2x6
Wide-Grip Pulldowns(plate loaded)
90x12
100x12
110x12
Seated DB Shrugs
50x3x20

Seated Hammer Curls
25x3x15

Weighted Crunches
BWx25
25x25
35x25
45x25

That was it, everything feels nice and strong

2 Likes
205

Monday 9/23/21 Bench(WK 6)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
260x1 this blew up off my chest!!

Dead Bench Press(pins set at chest level)
235x2, 2 sets

That was it. I tried putting on my bench shirt, but I can no longer get the sleeves over my elbows. Guess itā€™s safe to say that Iā€™ve put on some considerable mass on my arms

3 Likes
206

nice

1 Like
207

I have decided to make my way back onto the lifting platform. I will be competing at the USPA Day of the Dead meet on October 30th. Iā€™ll be in the raw masters bench only catagory

4 Likes
208

Oh yes!!

1 Like
209

Right on MG!

1 Like
210

Tuesday 8/31/21 Bench(WK 1)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
195x5
205x5
225x5
235x3
245x3

Rack Lockouts(set right at weak point)
225x5, 2 sets(every rep was paused and reset on pins as if doing a single)

Incline Swiss-Bar Press(medium grip)
115x6
135x6
155x3, left shoulder popped and I just racked it

Wide-Grip Pulldowns (plate loaded)
70x15
80x15
90x15
100x15

Hammer Curls
20x3x12

2 Likes
211

Thursday 9/2/21 Bench(WK 1)

Rotator Cuffs

Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
205x6, 3 sets

Seated Military Shoulder Press
45x5, 2 sets
95x8
115x3x8

Seated Cable Rows(wide-grip)
80x15
90x15
100x15
110x15

Wide-Grip Face Pulls(on lat-pull)/Seated Side Db Raises
70x2x15/8x2x20

Seated DB Curls
20x3x12

2 Likes
212

Friday 9/3/21 Accessory(WK 1)

Straight-Arm Pulldowns
30x3x12(close-grip)
40x3x12(wide-grip)
Face Pulls
30x3x12
Wide-Grip Pulldowns
70x3x12

Wide-Grip Shrugdowns
70x3x12
Neck Harness(on cables)
20x2x20(front & back)

Weighted Crunches
BWx25
25x3x25

Reverse Ez-Bar Preacher Curls
20x20
25x20
30x20

That was it. All cable movements were plate loaded

2 Likes
213

Monday 9/6/21 Bench

Rotator Cuffs
Triceps
Pec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
260x1
270x missed
270x1, PR since my spinal cord injury!!

Rack Lockouts(set at sticking point)
270x1
280x1
225x5
Swiss-Bar Incline Press
95x8
105x8
115x8
125x8

Pulldowns
70x15
80x15
90x15
100x15

Hammer Curls
30x12

3 Likes
214

Wednesday 9/8/21 Bench

Speed Bench Press(vs Dbl Miniā€™s)
45x12, 2 sets
45x5 added bands here
115x3x3
120x3x3
125x3x3
3 different grips on each set

Flat DB Press
40x2x20

Chest-Supported DB Rows
50x12
55x12
60x12
Wide-Grip Face Pulls
50x15
60x15
70x14

Ez-Bar Preacher Curls
60x3x15

2 Likes
215

Friday 9/10/21 Bench

Rotator Cuffs

Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
195x6, last 2 reps paused
200x6, last 2 reps paused
175x8, last 2 reps paused

Seated Overhead Shoulder Press
45x5
95x5, 3 sets

Seated Cable Rows
70x15
90x15
110x12
130x7
Mini-Band Pull Aparts
3 sets of 25 reps

Hammer Curls
20x3x15

2 Likes
216

Monday 9/15/21 Bench(WK 1)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
155x3
185x1
200x3, 4 sets(paused)

Rack Lockouts
210x5, 2 sets
Swiss-Bar Incline Press
135x3x8

Wide-Grip Pulldowns
70x15
80x15
90x15
100x15

Hammer Curls
15x3x20

That was it. Felt very strong

3 Likes
217

Great stuff

1 Like
218

Thank you!!

219

Wednesday 9/15/21 Speed Bench

Speed Bench Press vs Mini bands
45x12, 2 sets
45x5, 2 sets(added Miniā€™s)
105x3x3
115x3x3
125x3x3
Comp, POR, & close grips

Flat DB Press
50x20
60x20

Chest-Supported DB Rows(on Incline)
50x12
60x12
70x12
80x6
Rear DB Raises(on Incline)
10x3x15

Ez-Bar Preacher Curls
60x4x15(2 sets wide, 2 sets close)

2 Likes
220

Friday 9/17/21 Close-Grip Bench(WK 1)

Rotator Cuffs

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
155x3
185x1
205x6, last 2 reps paused
210x6, last 2 reps paused
185x8, last 2 reps paused

Seated Military Shoulder Press
45x5
95x5
115x5
135x5
155x5

Seated Cable Rows
90x15
100x15
110x12
120x10
Face Pulls(on lat-pull)
70x15
80x15
90x15

One-Arm DB Preacher Curls
25x3x15(each arm)

2 Likes
221

Monday 9/20/21 Bench(WK 2)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
155x3
185x1
210x3, 4 sets(paused)

Rack Lockouts(por grip)
225x5, 2 sets
Incline BB Press
115x10
135x10
155x10
175x8

Reverse-Grip Pulldowns
80x15
90x15
100x15

Hammer Curls
30x3x12

2 Likes
222

Doing anything special with diet for meet prep?

1 Like