My paralyzed powerlifting log

[golli1982]

Wednesday 8/10/21 Speed Bench

Rotator Cuffs

Swiss-Bar Speed Bench Press
45x12, 2 sets
95x3, 9 sets
Wide/Med/Close grips

Flat DB Press
40x2x20

Chest-Supported DB Rows(on Incline)
40x3x15
Rear DB Raises
8x3x15

That was it. Everything still light at the moment

[golli1982]

Monday 11/15/21 Bench

Swiss Bar Bench Press
45x12, 2 sets
95x8
115x5
135x5
155x5, 3 sets

Incline Swiss Bar Press
115x10
125x10
135x10

Medium-Grip Pulldowns(plate loaded)
70x12
80x12
90x12
100x12

Hammer Curls
20x3x15

[golli1982]

Wednesday 11/17/21 Speed Bench

Swiss-Bar Speed Bench Press
45x12, 2 sets
95x5
105x3, 9 sets
Wide/Med/Close Grips

Flat DB Press
50x20
55x20

Chest-Supported DB Rows(on Incline)
55x3x12
Rear DB Raises
15x3x15

Ez-Bar Preacher Curls
60x3x15

[golli1982]

Friday 11/19/21 Close-Grip Bench

Rotator Cuffs

Swiss-Bar Close-Grip Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
165x6
170x6
145x8

Seated Overhead Shoulder Press
45x10
95x5
115x5, 3 sets

Seated Cable Rows(plate loaded)
70x15
90x15
110x12
130x8
Face Pulls(on lat-pull)
70x15
80x15
90x15

One-Arm DB Preacher Curls
25x3x12

[golli1982]

Monday 11/22/21 Bench

Rotator Cuffs

Bench Press(por grip)
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
185x6, last 2 reps paused
195x6, last 2 reps paused
165x8, last 2 reps paused

Incline Barbell Press
115x12
125x12
135x8

Wide-Grip Pulldowns(plate loaded)
90x12
100x12
110x12

Hammer Curls
25x3x12

[superman704]

Tell me about the accident, were you drinking and driving?

[golli1982]

Did 30mins of cardio on my hand/leg bike. I need to get back into doing this every day

[golli1982]

Tell me about the accident, were you drinking and driving?

No I don’t drink. I was on the way to work and it was raining, I ended up hitting some water in the road and I hydroplaned and lost control. Went down an embankment flipped a couple of times and slammed into a big tree. I was not speeding. I ended up breaking my T11/T12/L1 vertebrates in my back, fractured ribs, & fractured my right scapular

[golli1982]

Friday 11/26/21 Close-Grip Bench

Rotator Cuffs

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1
190x6, last 2 reps paused
195x6, last 2 reps paused
170x8, last 2 reps paused

Seated Overhead Shoulder Press
45x5
95x3
115x3
135x3
145x3
155x3

Seated Cable Rows(wide-grip)
70x15
90x15
110x15
Face Pulls(wide-grip)
70x3x20

One-Arm DB Preacher Curls
30x3x12

[golli1982]

30mins of cardio on my hand/leg bike
Crunches 100 reps

[golli1982]

40mins of cardio on hand/leg bike
125 crunches
Stretches for the quads, hamstrings, hips/glutes, calves

I also used my NMES unit for 30mins each on my quads, hamstrings, & calves

[superman704]

No I don’t drink. I was on the way to work and it was raining, I ended up hitting some water in the road and I hydroplaned and lost control. Went down an embankment flipped a couple of times and slammed into a big tree. I was not speeding. I ended up breaking my T11/T12/L1 vertebrates in my back, fractured ribs, & fractured my right scapular

Brutal if true

[golli1982]

Monday 11/29/21 Bench

Bench Press(por grip)
45x12, 2 sets
95x8
115x5
135x3
185x1
200x6, 2 sets(last 2 reps paused on both)
180x8, last 2 reps paused

3 Board Press
225x2x3
Incline Barbell Press
135x8
145x8
155x5

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

Hammer Curls
30x3x12

That was it, felt weak today. Weather has my nerve pain flared very bad and it is showing

[golli1982]

Wednesday 12/1/21 Accessory

SSB Lower Back Lift(off pins)
45x8
65x8
75x8
85x6

Wide-Grip Pulldowns
80x2x15
Seated DB Shrugs
40x3x15

Assisted Leg Exts/Curls
2 sets of 20 reps(each)

Hand-Leg Bike: 30mins
Crunches 5 sets of 25 reps
NMES unit on quads, hamstrings, Glutes, calves

[golli1982]

Friday 12/3/21 Close-Grip Bench

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1
205x6, 2 sets(last 2 reps paused on both sets)
185x7

Seated Overhead Shoulder Press
45x5
95x3
115x1
135x1
155x1

That was it, wasn’t able to get in any assistance work in

[golli1982]

Monday 12/6/21 Bench

Bench Press(por grip)
45x12, 2 sets
95x8
115x5
135x3
185x1
200x6
200x4
180x4

3 Board Press
225x3
Incline Barbell Press
135x10
145x10

Wide-Grip Pulldowns(plate loaded)
90x12
100x12
110x12

Hammer Curls/Triceps Pushdowns(plate loaded)
25x3x15/30x3x20

That was it. Pressing has been feeling weak lately

[golli1982]

Thursday 12/9/21 Deadlifts/Speed Bench

Seated Deadlifts
45x6
65x6
95x1
65x5x5
First time doing these

Speed Bench Press
45x12, 2 sets
95x3x3
105x3x3
115x3x3
Used 3 different grips on each set(comp, por, close grip)

Face Pulls
50x3x20

Seated Ez-Bar Curls
50x3x10

[golli1982]

Friday 12/10/21 Close-Grips

Rotator Cuffs

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
185x6, last 2 reps paused
190x6, last 2 reps paused
165x8, last 2 reps paused

Seated Overhead Shoulder Press
45x5
95x5
115x5
135x5
155x3

[golli1982]

Saturday 12/11/21 Deadlifts

Seated Trap-Bar Deadlifts
77x10
97x10
117x10, 3 sets

Seated Cable Rows(plate loaded)
70x15
90x15
110x12
130x8
Face Pulls(on lat-pull)
70x3x20

One-Arm DB Preacher Curls
25x3x15

Assisted Leg Exts/Curls
2 sets of 20 reps

Got a early Christmas present from my wife. She got me a trap-bar, it weighs 77lbs by itself

[golli1982]

Monday 12/13/21 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
260x missed

Rack Lockouts
260x1
225x5
Incline Barbell Press
115x3x10

That was it. I didn’t get any sleep last night. I was up all night with nerve pain and spasms in my legs, so needless to say I was exhausted. Probably should’ve skipped this session all together

[golli1982]

Tuesday 12/14/21 Deadlifts

Squat Stands

Seated Deadlifts
45x5
95x3
105x3
115x3
135x3
155x3
170x3
135x5, 3 sets

Medium-Grip Pulldowns(plate loaded)
90x15
100x15, 2 sets
Seated DB Shrugs
45x3x20

Hammer Curls
25x2x15

Assisted Leg Exts/Curls
2 sets of 20 reps (each)

[golli1982]

Wednesday 12/15/21 Speed Bench

Rotator Cuffs

Speed Bench Press vs Dbl Minis
45x12, 2 sets
45x5 added bands here
95x3x3
100x3x3
105x3x3
Used 3 different grips comp, por, close

Flat DB Press
60x10
70x10
80x4, my son farted and it made me start laughing and I just stopped there lol

That was it

[golli1982]

Thursday 12/16/21 Accessory

Chest-Supported DB Rows(on Incline)
50x2x12
60x2x12
70x2x8
Rear DB Raises(on Incline)
20x3x15

Ez-Bar Preacher Curls
70x2x12
80x8

Assisted Leg Exts/Curls
2 sets of 20 reps

[golli1982]

Monday 12/20/21 Bench

Rotator Cuffs

Bench Press(por grip)
45x12, 2 sets
95x8
135x5
185x3
200x6, last 2 reps paused
205x6, last 2 reps paused
180x8, last 2 reps paused

Rack Lockouts
245x1
265x1
Incline Barbell Press
135x10
145x10
155x6

Triceps Pushdowns(plate loaded)
40x2x20

[golli1982]

Tuesday 12/21/21 Deadlifts

Seated Trap-Bar Deadlifts
77x10
97x10
127x5
167x3
217x3
237x3
257x3

Wide-Grip Pulldowns(plate loaded)
90x12
100x12
110x12
Seated DB Shrugs
50x12
60x12
70x12

Hammer Curls
30x3x15

Assisted Leg Exts/Curls
2 sets of 20 reps

[golli1982]

Thursday 12/23/21 Bench

Rotator Cuffs

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1
190x6, last 2 reps paused
195x6, last 2 reps paused
170x8, last 2 reps paused

Seated Overhead Shoulder Press
45x5
95x5
115x5
135x5
155x1
175x1
95x10

Lying Rolling DB Triceps Extensions
25x3x12

[golli1982]

Monday 12/27/21 Bench

Rotator Cuffs

Bench Press(por grip)
45x12, 2 sets
95x8
135x5
155x3
185x1
205x6, last 2 reps paused
210x5, last rep paused
180x8, last 2 reps paused

Rack Lockouts
240x1
260x1
Incline Barbell Press
135x6
145x6
155x6

Wide-Grip Pulldowns(plate loaded)
90x12
100x12
110x12

Seated Axel Bar Curls
40x15
50x15
60x15

[golli1982]

Tuesday 12/28/21 Deadlifts

Seated Deadlifts
95x5
115x5
135x5
155x1
175x1
195x1
225x1, this is a new PR
135x5, 2 sets

Wide-Grip Stiff-Arm Pulldowns
20x12
30x12
40x12
Face-Pulls(on lat pull)
40x3x20

Crunches
4 sets of 25 reps

[golli1982]

Wednesday 12/29/21 Speed Bench

Rotator Cuffs

Speed Bench Press vs dbl mini’s
45x12, 2 sets
45x5 added bands here
95x3
105x3x3
115x3x3
125x3x3
Used 3 different grips(comp, por, close)

Flat DB Press
50x20
60x20

Chest-Supported DB Rows
60x12
60x12
60x12
60x8
Rear DB Raises
25x3x12

Hammer Preacher Curls(w/triceps bar)
45x12
55x12
65x12

[golli1982]

Thursday 12/30/21 Accessory

Straight-Arm Pulldowns
30x12
35x12
40x12
Face Pulls
30x12
35x12
40x12

Wide-Grip Shrugdowns
40x12
50x12
60x12
Neck Harness
20x2x20(all 4 sides)

Assisted Leg Exts/Leg Curls
3 sets of 10 reps

Motorized Leg Bike: 30mins