Hello everyone, I am a paralyzed competitive bench presser. Before I had my spinal injury I was a full meet lifter. My injury level is T11/T12/L1 vertebrates, and I am paralyzed from the waist down. I had my accident on April 30th, 2020
Please join me on my way back onto the competitive platform
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Thread: My paralyzed powerlifting log
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09-15-2021, 12:13 PM #1
My paralyzed powerlifting log
Best lifts
600/450/510 Geared
425/305/480 raw
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09-15-2021, 12:14 PM #2
Monday 9/13/21 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 strongLast edited by golli1982; 09-16-2021 at 08:35 AM.
Best lifts
600/450/510 Geared
425/305/480 raw
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09-16-2021, 08:28 AM #3
Wednesday 9/15/21 Speed Bench(WK 1)
Speed Bench Press vs Mini bands
45x12, 2 sets
45x5, 2 sets(added Mini’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)Last edited by golli1982; 09-16-2021 at 08:35 AM.
Best lifts
600/450/510 Geared
425/305/480 raw
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09-16-2021, 10:05 AM #4
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09-16-2021, 12:24 PM #5
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09-18-2021, 09:48 AM #6
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)Best lifts
600/450/510 Geared
425/305/480 raw
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09-20-2021, 04:38 PM #7
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
30x3x12Best lifts
600/450/510 Geared
425/305/480 raw
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09-23-2021, 07:41 AM #8
Wednesday 9/22/21 Speed Bench(WK 2)
Speed Bench Press(vs Mini Bands)
45x12
45x5, 2 sets(added mini’s here)
95x3
120x3x3
125x3x3
130x3x3
Each set was done with different grips(comp, POR, close)
Flat DB Press
50x2x20
Seated Cable Rows(wide-grip)
70x15
90x15
110x10
Rear DB Raises
15x3x12
Hammer Curls
15x2x15Best lifts
600/450/510 Geared
425/305/480 raw
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09-25-2021, 07:16 AM #9
Friday 9/24/21 Close-Grip Bench(WK 2)
Rotator Cuffs
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
155x3
185x1
200x6(last 2 reps paused)
205x6(last 2 reps paused)
180x8(last 2 reps paused)
That was it. My back has been bothering me, so I didn’t do any accessory workBest lifts
600/450/510 Geared
425/305/480 raw
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09-27-2021, 06:17 PM #10
Monday 9/27/21 Bench(WK 3)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
205x1
225x2, 3 sets (paused)
Rack Lockouts
240x2x3
Incline BB Press
135x8
155x8
175x8
Medium-Grip Pulldowns
90x12
100x12
110x10
Hammer Curls
30x3x12
Feeling very strong on bench right now!!Best lifts
600/450/510 Geared
425/305/480 raw
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09-30-2021, 05:31 AM #11
Wednesday 9/29/21 Speed Bench(WK 3)
Speed Bench Press
45x12, 2 sets
95x3, 2 sets
115x3x3
125x3x3
135x3x3
No bands this week
Flat DB Press
60x20
70x8, had some issues getting this handed to me
Chest-Supported DB Rows(on Incline)
50x12
60x3x12
Rear DB Raises(on Incline)
20x3x12
Barbell Preacher Curls
40x3x20Best lifts
600/450/510 Geared
425/305/480 raw
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10-02-2021, 02:06 PM #12
Saturday 10/2/21 Close-Grip Bench(WK 3)
Rotator Cuffs
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
205x1
215x6, last 2 reps paused
220x6, last 2 reps paused
195x8, last 2 reps paused
Didn’t do any assistance work today because I didn’t want to be sore for heavy bench MondayBest lifts
600/450/510 Geared
425/305/480 raw
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10-05-2021, 05:10 AM #13
Monday 10/4/21 Bench(WK 4)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
240x2, 3 sets
Rack Lockouts(por grip)
250x2x3
Incline Barbell Press
140x10
160x10
180x6
Wide-Grip Pulldowns(plate loaded)
90x4x12
Hammer Curls
20x3x15
That was it, everything is feeling strongBest lifts
600/450/510 Geared
425/305/480 raw
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10-07-2021, 09:25 AM #14
Wednesday 10/6/21 Speed Bench(WK 4)
Rotator Cuffs
Speed Bench Press(against Light bands)
45x12, 2 sets
45x5 added bands here
95x3x3
100x3x3
105x3x3
Used 3 different grips(comp, por, thumb from smooth)
Flat DB Press
40x2x20
Chest-Supported DB Rows(on Incline)
50x4x10(focused on hard contractions)
Rear DB Raises
20x3x12
Ez-Bar Preacher Curls
70x3x12
That was it, went up in band tension this weekBest lifts
600/450/510 Geared
425/305/480 raw
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10-07-2021, 09:34 AM #15
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10-08-2021, 03:52 PM #16
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10-08-2021, 03:53 PM #17
Friday 10/8/21 Close-Grip Bench(WK 4)
Rotator Cuffs
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
205x1
220x6, last 2 reps paused
225x6, last 2 reps paused
200x8, last 2 reps paused
Hammer ISO Shoulder Press Machine
75x10
95x10
105x10
115x10
Machine Rows
90x15
105x15
120x10
135x8
Face Pulls
50x15
60x15
70x15
Hammer Curls
15x12
20x12
25x12
We drove to the gym today, so I done some exercises that I normally can’t do at my home gym.Best lifts
600/450/510 Geared
425/305/480 raw
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10-12-2021, 03:05 PM #18
Monday 10/11/21 Bench(WK 5)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
250x1, 2 sets(paused)
Rack Lockouts
265x2x2
Incline Barbell Press
160x6
180x3
140x10
Medium-Grip Pulldowns
90x12
100x12
110x10
Hammer Curls
30x12
30x8
That was it. Bench Press is feeling very strong right nowBest lifts
600/450/510 Geared
425/305/480 raw
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10-14-2021, 05:10 AM #19
Wednesday 10/13/21 Speed Bench(WK 5)
Rotator Cuffs
Speed Bench Press(against light bands)
45x12, 2 sets
45x5 added bands here
100x3x3
105x3x3
110x3x3
Flat DB Press
50x20
60x15
Chest-Supported DB Rows(on Incline)
50x12
55x12
60x12
65x12
Rear DB Raises(on Incline)
20x3x12
That was it, felt a little tiredBest lifts
600/450/510 Geared
425/305/480 raw
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10-14-2021, 06:19 AM #20
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10-15-2021, 03:26 PM #21
Friday 10/15/21 Close-Grip Bench(WK 5)
Rotator Cuffs
Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
205x1
225x6, last 2 reps paused
230x6, last 2 reps paused(this is possibly a PR since my injury)
205x8, last 2 reps paused
Seated Overhead Shoulder Press
45x5
95x5
115x5
135x5
155x5
175x1
Seated Cable Rows
70x15
80x15
90x15
100x15
Face Pulls(on lat-pull)
80x3x15
One-Arm DB Preacher Curls
25x3x15Best lifts
600/450/510 Geared
425/305/480 raw
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10-15-2021, 03:27 PM #22
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10-18-2021, 06:36 PM #23
Monday 10/18/21 Bench(WK 6)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
240x1, planned opener
265x1(paused) planned 2nd attempt
Rack Lockouts(por grip)
280x2
290x1
Incline Barbell Press
135x3x8
Medium-Grip Pulldowns
80x15
90x15
100x15
Hammer Curls
20x3x15
Everything seems to be on track!!Best lifts
600/450/510 Geared
425/305/480 raw
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10-21-2021, 07:05 AM #24
Wednesday 10/20/21 Speed Bench(WK 6)
Rotator Cuffs
Speed Bench Press
45x12, 2 sets
95x5
115x3, 9 sets
Different grips on each set(comp, por, thumb from smooth)
Flat DB Press
50x2x20
Chest-Supported DB Rows(on Incline)
50x4x12
Rear DB Raises(on Incline)
15x3x15
Ez-Bar Preacher Curls
55x3x15
That was it, feeling tired today. No bands this weekBest lifts
600/450/510 Geared
425/305/480 raw
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10-22-2021, 05:58 PM #25
Friday 10/22/21 Close-Grip Bench(WK 6)
Rotator Cuffs
Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
230x6, last 2 reps paused
235x6, last 2 reps paused
210x8, last 2 reps paused
No accessories, all the work is done anywaysBest lifts
600/450/510 Geared
425/305/480 raw
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10-22-2021, 06:00 PM #26
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10-23-2021, 07:02 AM #27
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10-25-2021, 11:50 AM #28
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10-31-2021, 12:24 PM #29
Yesterday I competed at the USPA Day of the Dead powerlifting meet. I made all 3 lifts.
Opener was 242.5,
2nd attempt was 264
And on my 3rd attempt I got 286.6(which is a PR since my spinal injury).
Really happy with the way my training went and my meet results. I was training to get a 280 bench, so the 286.6 was a big surprise!!Best lifts
600/450/510 Geared
425/305/480 raw
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11-08-2021, 02:32 PM #30
Monday 11/8/21 Bench
Rotator Cuffs
Swiss-Bar Bench Press
45x12, 2 sets
95x8
115x5
135x10, 3 sets
Incline Swiss-Bar Press
95x10
115x10, 3 sets
Medium-Grip Pulldowns(plate loaded)
80x3x12
Hammer Curls
20x3x15
That was it. Nothing heavy, just getting back into itBest lifts
600/450/510 Geared
425/305/480 raw
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