Paraplegic Bench Press Log

Training Training Logs
81

Tuesday 10/25/22 Bench

Bench Press
45x12, 2 sets
95x8
115x5
135x1
155x3x3

Flat DB Press
50x3x8

Wide-Grip Machine Rows
90x3x10

Side DB Raises
12x3x10

Hammer Curls
20x3x12

Seated Hammer Machine Shrugs
95x3x20

Abs

That was it. Nothing was heavy, just some deload work after the week

82

Wednesday 10/26/22 Deadlifts(WK 1)

Seated Deadlifts
95x5, 3 sets
115x3, 2 sets
145x1, 6 sets
105x3, 3 sets

Suspended SSB Good Mornings
65x3x5

Seated DB Shrugs
60x3x20
Face Pulls
60x15
70x15
80x15

Leg Presses
3 sets of 10 reps
Lying Leg Curls
2 sets of 10

Leg Press Holds
100lbs 5mins

83

Friday 10/28/22 Declines

Close-Grip Decline Press
45x12, 2 sets
95x8
115x5
135x3
185x1
205x6, 2 sets
185x8

Chest-Supported DB Rows
60x8
70x8
85x8
Nautilus Machine Pulldowns
145x8
160x8
175x8

Side DB Raises
17x3x8
Reverse Rear Delt Pec-Dec Flyes
100x15
110x15

Hammer Curls
20x3x12

Seated Hammer Machine Shrugs
95x3x20

Abs

84

Monday 10/31/22 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
235x1
245x1

Rack Lockouts
225x5, 2 sets

Incline BB Press
115x10
125x10
135x10

Wide-Grip Pulldowns
115x12
130x12
145x12
160x12

Hammer Curls
22x12
25x12
275x12

Abs

85

Wednesday 10/2/22 Speed Bench

Rotator Cuffs

Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5, 2 sets(added bands)
100x3, 9 sets
Each set used 3 different grips(comp, por, thumb from smooth grips)

High-Rep Flat DB Press
50x20
55x20

Chest-Supported DB Rows(on Incline)
50x12
55x12
60x2x12
Reverse Rear Delt Pec-Dec Flyes
85x15
100x15
115x15

Ez-Bar Preacher Curls
55x4x10(2 sets wide, 2 sets close)

Abs

86

Friday 11/4/22 Close-Grip Bench

Rotator Cuffs

Close-Grip Bench Press
45x12, 2 sets
95x8
135x5
185x3
205x3
185x6
195x5
165x8

Seated Overhead Shoulder Press
95x10
115x10
135x5

Machine Rows
90x12
105x12
120x12
Rear Delt Pulldowns
85x15
100x15
115x15

One-Arm DB Preacher Curls
25x3x12

1 Like