Paraplegic Bench Press Log

Training Training Logs
41

Friday 8/19/22 Declines

Warm up
Side Raises: 2 sets of 12
Hammer Curls: 2 sets of 15
Pulldowns: 2 sets of 12
Hammer Shrugs: 2 sets of 20

Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
190x6
195x6
175x8

Flat DB Flyes
30x12
40x2x12

Nautilus Machine Rows
140x8
170x8
200x8
Close-Grip Pulldowns
140x8
150x8
160x8

Side DB Raises
20x3x8
Reverse Rear Delt Pec-Dec Flyes
100x15
110x15

Hammer Curls
15x12
17x12
20x12

Seated Hammer Machine Shrugs
105x3x20

My coach wants me to start doing some light warm up exercises before I start the main lift for the day. So that’s the reason for the warm up routine. Also my left bicep has been bothering me that past couple of weeks

5 Likes
42

Saturday 8/20/22 Deadlifts

Seated Deadlifts
95x2x5
115x2x5
135x3
155x1
180x1, 6 sets
135x3x3

Seated DB Shrugs
35x3x20

Stiff-Arm Pulldowns
30x3x15
Face Pulls
30x3x15

Couldn’t get in any leg work today. My wife didn’t want to spend all day out in the home gym, so that was that.

3 Likes
43

Monday 8/22/22 Bench

Rotator Cuffs

Bench Press
45x12
95x8
135x5
185x3
225x1
245x1 added Slingshot
275x1
295x1 added F8 shirt
325x1, 3 sets

Raw Bench Press
185x3, 5 sets

Slight-Incline DB Press
60x3x8
Didn’t go heavier on these because my left bicep was starting to flare up again

3 Likes
44

Wednesday 8/24/22 Accessory

Nautilus Machine Rows(Wide grip)
95x2x12(warm up)
155x8
170x8
185x8
Wide-Grip Pulldowns
150x8
170x8
190x8

Side DB Raises
20x8
22x8
27x8
Front DB Raises
12x2x15

Hammer Curls
27x12
30x12
35x12

Seated Hammer Machine Shrugs
95x3x20

2 Likes
45

Friday 8/26/22 Declines

Warm up
Side Raises: 2 sets of 12
Hammer Curls: 2 sets of 15
Pulldowns: 2 sets of 12

Decline Press (pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
195x6, 2 sets
175x8

Flat DB Flyes
35x3x12

Machine Rows(close-grip)
120x8
135x8
150x8
Nautilus Machine Pulldowns
120x8
155x8
185x8

Side DB Raises
20x3x8
One-Arm Rear Delt Cable Flyes
20x15
30x15

Hammer Curls
30x3x12

Seated Hammer Machine Shrugs
115x3x20

2 Likes
46

Sunday 8/28/22 Deadlifts

Seated Deadlifts
95x5, 2 sets
115x5, 2 sets
135x3
155x1
190x1, 6 sets
135x3x3

Seated Hammer Machine Shrugs
95x3x20

Stiff-Arm Pulldowns
90x3x15
Face Pulls
60x3x15

Assisted Leg Press
5 sets of 10
Assisted Leg Curls
2 sets of 10

Leg Press Holds
90lbs for a couple of minutes

2 Likes
47

Tuesday 8/30/22 Bench

Warm up
Side Raises: 2 sets of 12
Hammer Curls: 2 sets of 15
Pulldowns: 2 sets of 12

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
275x1 Slingshot
315x1 added F8 shirt
340x1, 3 sets(this is a 5lbs PR since my spinal cord injury!!)

Raw Bench Press
190x3, 4 sets

Slight-Incline DB Press
60x3x8

3 Likes
48

Nice work

3 Likes
49

PR party!

2 Likes
50

Thank you everyone!!

Wednesday 8/31/22 Accessory

Chest-Supported Barbell Rows
105x2x12
125x8
140x8
155x8
Wide-Grip Machine Pulldowns
160x8
190x8
225x8

Side DB Raises
17x3x8
Front DB Raises
10x2x15

Hammer Curls
27x3x12

Seated DB Shrugs
50x3x20

3 Likes
51

Friday 9/2/22 Declines

Warm up
Side Raises: 2 sets of 12
Hammer Curls: 2 sets of 15
Pulldowns: 2 sets of 12

Decline Press(pinky just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
195x6
200x6
180x8

Flat DB Flyes
30x3x12

Seated Cable Rows
2 warm up sets
100x3x8
Nautilus Machine Pulldowns
140x8
160x8
180x8

Side DB Raises
25x3x8
Reverse Rear Delt Pec-Dec Flyes
100x15
110x15

Hammer Curls
25x3x12

Seated Hammer Machine Shrugs
105x3x20

3 Likes
52

Very strong, nice progress, keep it up

1 Like
53

Thank you!!

1 Like
54

Tuesday 9/6/22 Bench

Warm up
Side Raises: 2 sets of 12
Hammer Curls: 2 sets of 15
Pulldowns: 2 sets of 12

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1 Slingshot
275x1
305x1 added F8 shirt(planned opener)
335x1 planned 2nd attempt

Raw Bench Press
195x2, 3 sets

Medium-Incline DB Press
55x8
60x8
70x7

Wide-Grip Machine Rows
105x8
120x8
135x8
Wide-Grip Pulldowns
100x8
125x8
150x8

Side DB Raises
20x2x8
25x8
Front DB Raises
12x2x15

Hammer Curls
22x12
25x12
27x12

Seated Hammer Machine Shrugs
115x3x20

3 Likes
55

Wednesday 9/7/22 Deadlifts

Seated Deadlifts
95x5, 2 sets
135x5, 2 sets
155x3
175x2
195x1
215x missed
135x5, 2 sets

Face Pulls(on dual cables)
40x15
50x15
60x15

Assisted Leg Press
3 sets of 10
Unilateral-Leg Press
5 sets of 10

4 Likes
56

Friday 9/9/22 Declines

Warm up
Side Raises: 2 sets of 12
Hammer Curls: 2 sets of 15

Decline Press((pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
195x6
210x3
215x3
175x8

That was it, nerve pain was setting in and also my stomach was hurting

3 Likes
57

Monday 9/12/22 Bench

Warm up
Side Raises: 2 sets of 12
Hammer Curls: 2 sets of 15
Pulldowns: 2 sets of 12

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1 added slingshot
245x1
275x1
305x1 Shirt(planned opener)

2 Likes
58

Thursday 9/15/22 Declines(deload)

Decline Press
45x12, 2 sets
95x8
115x5
135x1
155x6, 2 sets
135x8

Flat DB Flyes
20x3x12

2 Likes
59

Competed at the 365Strong powerlifting Fed Charlotte Strength Fest this weekend in Charlotte, NC. Competed in the paralifter division in the 242’s. Got my opener 304.2lbs, got my 2nd 341.7lbs, & I missed my 3rd with 363. Placed 1st in my division. Got videos on my Facebook and Instagram pages

5 Likes
60

congrats. that’s awesome!

2 Likes