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  1. #1
    Registered User golli1982's Avatar
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    My paralyzed powerlifting log

    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  2. #2
    Registered User golli1982's Avatar
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    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 strong
    Last edited by golli1982; 09-16-2021 at 08:35 AM.
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  3. #3
    Registered User golli1982's Avatar
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    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
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  4. #4
    Registered User EliKoehn's Avatar
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    Encouraging and motivating to see that you are still lifting after such a major setback... Will follow along and best of luck!
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  5. #5
    Registered User golli1982's Avatar
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    Originally Posted by EliKoehn View Post
    Encouraging and motivating to see that you are still lifting after such a major setback... Will follow along and best of luck!
    Thank you!!
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  6. #6
    Registered User golli1982's Avatar
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    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
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  7. #7
    Registered User golli1982's Avatar
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    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
    30x3x12
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  8. #8
    Registered User golli1982's Avatar
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    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
    15x2x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  9. #9
    Registered User golli1982's Avatar
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    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 work
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  10. #10
    Registered User golli1982's Avatar
    Join Date: Aug 2019
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    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
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  11. #11
    Registered User golli1982's Avatar
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    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
    40x3x20
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  12. #12
    Registered User golli1982's Avatar
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    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 Monday
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  13. #13
    Registered User golli1982's Avatar
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    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 strong
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  14. #14
    Registered User golli1982's Avatar
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    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 week
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  15. #15
    Registered User snailsrus's Avatar
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    Was it a motor cycle?

    Anyways that’s freaking awesome! Getting back on the horse so soon. After my knee surgeries learning to squat again was hard as hell. Just about 9 months of physical therapy.

    Do you work with a physical therapist at all?

    Totally gunna follow this thread, super motivational
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  16. #16
    Registered User golli1982's Avatar
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    Originally Posted by snailsrus View Post
    Was it a motor cycle?

    Anyways that’s freaking awesome! Getting back on the horse so soon. After my knee surgeries learning to squat again was hard as hell. Just about 9 months of physical therapy.

    Do you work with a physical therapist at all?

    Totally gunna follow this thread, super motivational
    Thank man!!

    No I got into a car accident a year and a half ago.
    I went to spinal rehab facility after I had my back surgery. Then did outpatient therapy after I got back home. But I’m finished with all of that.
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  17. #17
    Registered User golli1982's Avatar
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    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
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  18. #18
    Registered User golli1982's Avatar
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    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 now
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  19. #19
    Registered User golli1982's Avatar
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    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 tired
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  20. #20
    Registered User EliKoehn's Avatar
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    Nice work! How much resistance do the bands add? I've only used them once when training with someone else.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  21. #21
    Registered User golli1982's Avatar
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    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
    25x3x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  22. #22
    Registered User golli1982's Avatar
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    Originally Posted by EliKoehn View Post
    Nice work! How much resistance do the bands add? I've only used them once when training with someone else.
    I’m not sure really, the light bands are heavy at the top
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  23. #23
    Registered User golli1982's Avatar
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    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    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
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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