Paralifter Powerlifting log

[golli1982]

Monday 5/15/23 Bench(WK 1)

Rotator Cuffs

Bench Press(w/reverse grip)
45x12, 2 sets
95x8, 2 sets
115x5, 2 sets
135x3
150x5, 5 sets

4 Board Press(Jimmy Kolb style)
205x2x6
Incline Ez-Bar Skullcrushers
65x3x10

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

Seated DB Curls
20x3x20(10reps hammer, 10reps regular)

[golli1982]

Wednesday 5/17/23 Accessory(WK 1)

Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
Medium-Grip Pulldowns
70x12
85x12
110x12
Machine Pullovers
70x12
80x12
90x12

Seated Plate Shrugs
35x3x20
Machine Scapular Shrugs
100x15
110x15
120x15

One-Arm Cable Wrist Curls
40x20
50x20
60x20
One-Arm DB Reverse Wrist Curls
12x3x20
Wrist Roller
2 sets

Seated Machine Crunches
3 sets of 20
Seated Cable Crunches
3 sets of 20

[golli1982]

Tuesday 5/30/23 Bench(WK 3)

Reverse-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
115x5, 2 sets
135x3
155x1
175x3, 4 sets

Reverse Grip 4 Board Press
175x5
195x5
205x2
Nautilus Pec-Dec Flyes
80x20
110x20

Low-Incline Ez-Bar Skullcrushers
65x10
75x10

Seated Side/Front Combo Shoulder Raises
10x2x10

[golli1982]

Wednesday 5/31/23 Back(WK 3)

Seated Trap-Bar Deadlifts
125x5
145x5
165x3
180x3, 4 sets

SSB-High Shrugs
65x20
85x20
105x20
Seated Cable Rows
70x15
80x15
90x15
100x15
Neutral-Grip Pulldowns
80x4x15

Axel-Bar Preacher Curls
40x15
50x15
60x6
One-Arm DB Preacher Curls
25x2x15

[golli1982]

Monday 6/5/23 Bench(WK 4)

Reverse-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
115x5, 2 sets
135x3
155x1
190x3, 4 sets

Reverse-Grip 4 Board Press
200x5, 2 sets

Overhead Triceps Extensions(w/triceps bar)
60x3x12

Wednesday 6/7/23 Accessory(WK 2)

Seated Trap-Bar Deadlifts
125x5
145x5
165x3
190x3, 4 sets

Seated Trap-Bar Shrugs
165x3x15

Stiff-Arm Pulldowns
30x15
35x2x15
Face Pulls
30x3x15
Wide Neutral-Grip Pulldowns
60x3x15

[golli1982]

Friday 6/9/23 Speed Bench/Shoulders(WK 4)

Speed Bench
45x12, 2 sets
95x8, 2 sets
115x3x3
125x3x3
135x3x3
3 different grips

Seated Shoulder Press
95x6
105x6
115x6
Side/Front Shoulder Raises
12x3x10(each)

Reverse Rear Delt Pec-Dec Flyes
75x15
90x15
105x15
Rear Delt Pulldowns
100x15
110x15
120x15

One-Arm Reverse-Grip Pushdowns
30x3x15
One-Arm Nautilus Machine Curls
60x3x20

That was it. Changing things up for a little while to focus on the lifts and also split my body parts up to focus on building some muscle mass and strength

[golli1982]

Monday 6/12/23 Bench, Chest/Triceps(WK 5)

Rotator Cuffs

Reverse-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
155x3
185x1
200x2, 3 sets

Reverse-Grip 4 Board Press
210x3
210x5
Incline DB Flyes
40x2x12

JM Triceps Press
65x12
85x12
105x8

That was it. 200 was the most I’ve ever tried to reverse grip press, so I guess it’s a PR