Paralifter Powerlifting log

[golli1982]

Hello everyone I’m a competitive paralifter bench presser. I compete in the 220’s & 242 weight classes. I also hold the world record bench in the 220’s paralifter division in the 365Strong powerlifting federation. I am 41 years old. Please join me as I get ready for the 365Strong Geared Powerlifting Nationals


Monday 2/27/23 Bench(WK 3)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
185x3
225x1
245x1 Slingshot
275x1 F8 Widowmaker
315x1
365x1 added bench shirt
405x1, 1 board
420x1, to chest
455x3, 3 board, PR triple!!
475x1, 2 board, PR!!

Bench Press w/Widowmaker
275x3
285x3
295x3

That was it. Hit some PR’s today, very good session! Didn’t do any assistance work because I was pretty zapped after bench work.

[golli1982]

Wednesday 3/1/23 Accessory(WK 3)

Straight-Arm Pulldowns
40x15
50x15
60x15
70x15
Face Pulls
40x15
50x15
60x15
70x15
Wide-Grip Pulldowns
60x15
75x15
90x15
110x15

DB Scapular Shrugs(on Incline)
40x3x12
4-Way Neck Machine
20x2x15(all 4 sides)

Weighted Cable Crunches
90x20
100x20
110x20
120x20
130x20

[golli1982]

Friday 3/3/23 Speed Bench(WK 3)

Fat-Bar Speed Bench Press vs Dbl Mini’s
70x12, 2 sets
70x5, 2 sets(added bands here)
120x3, 9 sets
Used 3 different grips(POR, Comp, thumb from smooth)

Fat-Bar JM Triceps Press(vs Dbl Mini’s)
70x3x8

Low-Incline DB Press
60x10
50x2x15
One-Arm Triceps Pushdowns
30x15
40x15
50x15

Machine Rows
75x12
90x12
105x12
120x8
Reverse Rear Delt Pec-Dec Flyes
80x15
90x15
100x15

One-Arm Nautilus Machine Curls
35x20
50x20
65x20

[golli1982]

Monday 3/6/23 Bench(WK 4)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
185x3
225x1
275x3 added Widowmaker
295x3
315x3
335x1 added 1 Board
355x missed at the top

4 Board Press(por grip)
225x3x3

Nautilus Machine Rows
125x12
140x12
155x10
170x8
One-Arm Rear Delts on Cables
20x15
10x2x15

Rope Pushdowns/Hammer Curls
60x2x20/25x2x15

That was it, I can really tell that my triceps haven’t recovered from Friday’s speed bench session. So I just did some pump work for them

[golli1982]

Wednesday 3/8/23 Accessory(WK 4)

Straight-Arm Pulldowns
70x12
80x12
90x12
100x12
Face Pulls
70x12
80x12
90x12
100x12
Dual-Cable Pulldowns
40x12
50x12
60x12

Seated Hammer-Machine Shrugs
115x3x15

One-Arm Reverse DB Wrist Curls
12x3x20
One-Arm Cable Wrist Curls
20x3x20

Seated Cable Crunches
110x25
120x25
130x25
140x25

[golli1982]

Friday 3/10/23 Speed Bench(WK 4)

Swiss-Bar Speed Bench Press(vs Dbl Mini’s)
45x12, 3 sets
45x5, 2 sets(added bands here)
95x3, 9 sets
Each set done with 3 different grips(wide, medium, close)

Reverse-Grip Bench Press
135x5
155x5
175x5

Nautilus Machine Rows
95x12
110x12
125x12
140x12
Neutral-Grip Pulldowns
110x12
125x12
140x8
Reverse Rear Delt Pec-Dec Flyes
50x15
65x15
80x15

Seated Side DB Raises
10x2x12

One-Arm Triceps Pushdowns
30x20
40x20
50x20
DB Curls
20x12
25x12
30x8

That was it, started feeling good when I got to the gym and got going. So I did a little extra work

[golli1982]

Tuesday 3/14/23 Bench(WK 5)

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
185x3
225x1 added Slingshot
245x1
275x1 added Widowmaker
315x1
365x1 added bench shirt
385x3, 3 board
405x3, 2 board
425x dropped out of my hands
420x1, 2 board
420x1, 1 board
420x1, 1/2 board
420x dumped towards my face

After this I did some grip work. Pretty unproductive day. Trying to work on touching my chest in this shirt.

[golli1982]

Wednesday 3/15/23 Accessory(WK 5)

Straight-Arm Pulldowns(close-grip)
50x12
60x12
70x12
Straight-Arm Pulldowns(wide-grip)
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
Wide-Grip Pulldowns
75x12
90x12
100x12

Machine Scapular Shrugs(static holds at top)
100x12
110x12
120x12
4-Way Neck Machine
10x2x20(all 4 sides)

One-Arm Reverse DB Wrist Curls
10x20
12x20
15x20
One-Arm Fat-Handle Cable Wrist Curls
20x20
30x20
40x20

Seated Cable Crunches
100x25
110x25
120x25
130x25

[golli1982]

Monday 3/20/23 Bench(WK 6)

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
185x3
225x1
245x1 Slingshot
275x1 Widowmaker
315x1
365x5, 3 Board Added Bench shirt
405x5, 2 Board
405x2, 1/2 Board
405x1 to the chest

Bench Press w/Widowmaker
275x2x5

[SuicideGripMe]

These are some strong lifts man! What gym are you training at? I wish I was at a PL gym.

[golli1982]

These are some strong lifts man! What gym are you training at? I wish I was at a PL gym.

Thanks man!! I train at my home gym & and a gym called Fitness World

[golli1982]

Wednesday 3/22/23 Accessory(WK 6)

Straight-Arm Pulldowns(close-grip)
20x12
30x12
40x12
Straight-Arm Pulldowns(wide-grip)
20x12
30x12
40x12
Face Pulls
20x12
30x12
40x12
Neutral-Grip Pulldowns
50x12
60x12
70x12

Seated Cable Scapular Shrugs
70x3x12

Reverse Ez-Bar Preacher Curls
40x3x15
One-Arm DB Wrist Curls
20x3x20

Seated Cable Crunches
50x4x25

That was it. Lifted at my home gym today. My cable machine is plate loaded and not nearly as smooth as the fancy cables at the gym are, so it makes the weights feel a lot heavier than they actually are.

[golli1982]

Friday 3/24/23 Speed Bench(WK 6)

Rotator Cuffs

Swiss-Bar Speed Bench Press
45x12
95x5
115x3x3
125x3x3
135x3x3
Each set was done with a different grip(wide, med, close)

Flat DB Press
50x20
55x12

Seated Cable Rows
70x15
90x15
110x15
V-Bar Pulldowns
70x15
80x15
90x12
Rear DB Raises
12x3x12

That was it. Lifted at my home gym, so all cable movements were plate loaded. No bands for this week’s speed bench

[golli1982]

Monday 3/27/23 Bench(WK 7)

Rotator Cuffs

Bench Press vs Dbl light bands
45x12, 2 sets
45x5 added bands here
65x3
85x3 added Widowmaker
135x3
155x3
185x3
225x1

Close-Grip 5 Board Press
225x5
225x3
Rolling DB Triceps Extensions
35x8
35x8
35x5

Machine Rows
90x12
105x12
120x12
135x12
Rear Delt Pulldowns
70x12
90x12
110x12

That was it. I didn’t get into my bench shirt today, so I decided to hit bench with doubled light bands and use my F8 Widowmaker. I don’t know how much the bands are at the top, but it feels heavy

[golli1982]

Wednesday 3/29/23 Accessory(WK 7)

Straight-Arm Pulldowns(close-grip)
50x12
60x12
70x12
80x12
Straight-Arm Pulldowns(wide-grip)
50x12
60x12
70x12
80x12
Face Pulls
50x12
60x12
70x12
80x12
Dual Cable Pulldowns
40x12
50x12
60x12

Machine Scapular Shrugs
90x15
100x15
110x15

One-Arm Reverse DB Wrist Curls
12x3x20

[golli1982]

Friday 3/31/23 Speed Bench(WK 7)

Rotator Cuffs

Speed Bench Press vs Dbl Mini’s & chains
45x12, 2 sets
45x5 added bands here
45x5 added 25lbs of chains on each side
75x3, 9 sets
Used comp, POR, & thumb from smooth grips on each set

Low-Incline DB Press
45x20
50x20
Triceps Pushdowns
80x20
90x20
100x20

Magnum Machine Rows
100x15
110x15
125x12
140x10
Reverse Rear Delt Pec-Dec Flyes
70x15
85x15
100x15

Hammer Curls
25x12
20x2x12

[golli1982]

Tuesday 4/4/23 Bench(WK 8)

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2 Slingshot
245x2
275x2 Widowmaker
315x2
365x2 added shirt, didn’t touch
405x Dumped this twice

Lying Incline DB Skullcrushers
25x12
30x12
35x12

Magnum Machine Rows
110x12
125x12
140x12

That was it, I’m seriously thinking of going back to my single ply shirt. This multi ply one is just to damn hard to touch

[golli1982]

Wednesday 4/5/23 Accessory(WK 8)

Straight-Arm Pulldowns(wide grip)
70x12
80x12
90x12
Face Pulls
70x12
80x12
90x12
Nautilus Machine Pulldowns
105x12
120x12
135x12

Leg Press
3 sets of 12
Calf Stretches
3 sets

That was it, starting to feel a little beat up

[golli1982]

I decided to take Friday off from the gym, so I could get some extra recovery. Monday burnt me out pretty bad with the 2 dumps I had at 405. The first set the weight fell out of my hands, and the second set I passed out trying to touch and it fell again. Plus my ribs have been pretty sore since then.

[golli1982]

Monday 4/10/23 Bench(WK 9)

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2 Slingshot
245x2
275x2 Widowmaker
315x2
365x1 added shirt
385x2, 2 board
405x1, 1 board
420x1, 1/2 board

JM Triceps Press(on smith)
95x12
115x12
135x12
155x8

Decline Press(reverse grip)
135x3x8

Pec-Dec Flyes
65x20
80x20

[golli1982]

Wednesday 4/12/23 Accessory(WK 9)

Straight-Arm Pulldowns
70x12
80x12
90x12
Face Pulls
70x12
80x12
90x12
Neutral-Grip Pulldowns
90x12
100x12
110x12
Machine Pullovers
70x12
80x12
90x12

Machine Scapular Shrugs
80x12
90x12
100x12

One-Arm Cable Wrist Curls(w/fat handle)
40x25
50x25
60x25
One-Arm DB Reverse Wrist Curls
15x3x20

[golli1982]

Friday 4/14/23 Bench(WK 9)

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2, slingshot
245x2
275x2, Widowmaker
315x1 Insert
335x1 bench shirt
370x1, 2 sets(this is a possible opener)

Close-Grip Bench Press(2 fingers on smooth)
135x2x10
One-Arm Triceps Pushdowns
30x20
40x20
50x20

One-Arm Cybex High Rows
110x15
150x15
190x15

That was it. Today was supposed to be my speed day, but I’m trying to figure out an opener

[golli1982]

Monday 4/17/23 Bench(WK 10)

Rotator Cuffs

Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2 Slingshot here
245x2
275x2 Widowmaker here
315x2
340x3 added shirt
350x3
360x3
370x3(planned opener)

Bench Press w/Widowmaker
295x2x5

That was it. Bench today felt very strong! All triples felt easy.)

[golli1982]

Thursday 4/20/23 Accessory(WK 10)

Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
V-Bar Pulldowns
75x12
90x12
105x12

Seated Hammer Shrugs
95x20
105x20
115x20
4-Way Neck Machine
15x2x20(all 4 sides)

One-Arm Cable Wrist Curls(fat-handle)
30x20
40x20
50x20
60x20
Reverse Ez-Bar Wrist Curls
20x3x20
Forearm DB Rockers
20x2xFailure

Seated Machine Crunches
4 sets of 20

[golli1982]

Friday 4/21/23 Speed Bench(WK 10)

Swiss-Bar Speed Bench Press vs Dbl Mini bands & 25lbs of chains on each side
45x12, 3 sets
45x5, 2 sets(added bands)
45x5, 2 sets(added chains)
65x3, 9 sets
Used different grips on each set

Low-Incline DB Press
50x20
50x15
Incline DB Skullcrushers
20x15
25x15
30x15

Magnum Row Machine
100x15
110x15
125x15
140x8
Reverse Rear Delt Pec-Dec Flyes
70x15
85x15
100x15

[golli1982]

Tuesday 4/25/23 Bench(WK 11)

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2, Slingshot
245x2
275x2 Widowmaker
315x2
335x2 added shirt here
355x2
370x1 planned opener
395x1, 1 board(planned 2nd attempt)
420x1, 2 board(planned 3rd attempt)

Low-Incline Ez-Bar Skullcrushers
65x4x10(2 sets close, 2 sets wide)

Nautilus Machine Rows
110x15
125x15
140x10
155x10
Reverse Pec-Dec Rear Delt Flyes
85x15
100x15
115x15

Dumbbell Curls
20x3x20(10 reps hammer, 10 reps regular grips)

[golli1982]

Thursday 4/27/23 Accessory(WK 11)

Straight-Arm Pulldowns
50x12
60x12
70x3x12
Face Pulls
70x3x12

Machine Scapular Shrugs
75x12
90x12
105x12
4-Way Neck Machine
10x2x20(all 4 sides)

One-Arm Cable Wrist Curls (w/fat handle)
40x20
50x20
60x20

Cable Crunches
100x25
110x25
120x25
130x25
140x25

That was it. I’m a day behind on everything this week

[golli1982]

Friday 4/27/23 Speed Bench(WK 11)

Axel Bar Speed Bench Press vs Dbl Mini’s
70x12, 2 sets
70x5 added mini bands here
80x3x3
90x3x3
100x3x3
Used 3 different grips(comp, por, thumb from smooth)

Flat DB Press
55x20
60x20
One-Arm Reverse Grip Triceps Pushdowns
40x20
50x20
60x20

Wide-Grip Pulldowns(alternate front to BTN)
90x12
110x12
130x8
One-Arm Rear Delt Cable Flyes
10x2x15
20x15

One-Arm Hammer Curls
20x3x15

[golli1982]

Tuesday 5/2/23 Bench(meet week)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2 Slingshot
245x2
275x2 Widowmaker
315x2
330x1 Shirt
370x1 planned opener

That’s it until meet day

[golli1982]

365Strong Raw/Geared Nationals results

Made all 3 attempts and missed my 4th attempt. Got 407.8lbs on my 3rd and got the world record for the 242 paralifter multi ply division. Video is on my Facebook and Instagram pages