My paralyzed powerlifting log

[golli1982]

Friday 12/31/21 Close-Grips

Rotator Cuffs

Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
155x3
185x1
195x6, last 2 reps paused
200x6, last 2 reps paused
175x8, last 2 reps paused

Seated Overhead Shoulder Press
45x5
95x5
105x5
115x5
125x5

Wide-Grip Seated Cable Rows(plate loaded)
90x15
100x15
110x12
Face Pulls(on lat-pull)
90x3x15

One-Arm DB Preacher Curls
25x3x12

Happy New Year’s to everyone reading this

[golli1982]

Monday 1/3/22 Bench

Rotator Cuffs

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

Rack Lockouts
225x2x2
Incline Barbell Press
135x3x8

Wide-Grip Pulldowns(plate loaded)
90x12
100x12
120x12

Seated Ez-Bar Curls
70x3x10

[golli1982]

Tuesday 1/4/22 Deadlifts

Seated Trap-Bar Deadlifts
77x5
127x5
147x5
167x5, 5 sets

That was it. My back was hurting a little and it did not enjoy lifting today. So I stopped here

[golli1982]

Wednesday 1/5/22 Speed Bench

Rotator Cuffs

Speed Bench Press(vs Dbl Mini’s)
45x12, sets
45x5 added bands here
95x5
115x5
135x3, 10 sets

Flat DB Press(paused)
70x4x8

Seated Overhead DB Triceps Exts
60x4x10
Light-Band Triceps Pushdowns
150 reps

Mini-Band Pull-Aparts
100 reps

[golli1982]

Friday 1/7/22 Accessory

Wide-Grip Pulldowns
90x2x12(warm up)
120x8
130x8
140x6
150x4, by this time I was getting lifted up from my chair

Front/Side DB Raises
15x8x10

Seated Cable Rows
70x12(warm up)
105x2x10
120x2x10
130x10

Face Pulls
35x10x10

[golli1982]

Monday 1/10/22 Bench

Rotator Cuffs

Bench Press
45x20, 3 sets(close/medium/wide grips)
95x10
135x8
185x3
225x2
245x2
265x1
195x2, 5 sets

Light-Band Pushdowns
150 reps

Mini-Band Pull Aparts
100 reps

[golli1982]

Wednesday 1/12/22 Back

Seated Cable Rows
70x10
80x10
90x10
100x10
120x10
130x8
140x8
Wide-Grip Pulldowns
100x10
110x10
120x10
130x8
140x6, was getting lifted out of my chair
110x5x10
Chest-Supported DB Rows
60x6x10

Front/Side DB Raises
10x3x10

Hammer Preachers Curls(w/triceps bar)
45x4x10

All cable movements were plate loaded

[EliKoehn]

Good work man

[golli1982]

Wednesday 1/19/22 Speed Bench

Speed Bench Press
45x12, 2 sets
95x3, 2 sets
135x3, 9 sets
Comp/POR/ Thumb from smooth grips

Flat DB Press
50x2x20

Chest-Supported DB Rows(on Incline)
50x12
55x12
60x12
65x12
Mini Band Pull-Aparts
100 reps

Axel Bar Preacher Curls
40x3x15
Overhead Triceps-Bar Extensions
55x3x15

[golli1982]

Good work man

Thank you!!