Getting ready for the 365Strong World Powerlifting Games in Charlotte, NC on October 20-22. I currently hold the world record in the paralifter division with 408lbs in the 242’s. Hopefully I’ll break this come meet time
Monday 8/7/23 Bench(WK 2)
Bench Press(w/shoulder saver)
Incline DB Press
JM Triceps Press(on smith)
3 Likes
Wednesday 8/9/23 Accessory(WK 2)
Seated Deadlifts
Neutral-Grip Pulldowns
DB Hammer Curls
One-Arm Cable Wrist Curls
2 Likes
Saturday 8/12/23 Close-Grip Bench(WK 2)
Close-Grip Bench Press(thumb from smooth)
Seated Overhead Shoulder Press(on Smith)
I’s, Y’s, & T’s Shoulder Raises(on Incline)
Face Pulls
One-Arm Tricep Pushdowns(from a dead stop)
3 Likes
simo74
August 13, 2023, 11:30pm
4
Along for the journey. Be good to know a little of your training history and the program/plan for this meet prep.
1 Like
Hey thanks man!! I’m 41yrs old and I have been lifting weights since I was 11yrs old and started powerlifting when I was 16 which I didn’t know what I was doing. Just lifted heavy and got stronger along the way. Best meet lifts before my injury was 600/450/510
Got in a wreck back in April 30th, 2020. Broke my T11/L1 vertebrae and was paralyzed from waist down. My best bench since my injury is the 408lbs that I got at my last meet
I have a kind a heavy day, in which I pick a ME movement. And then I got a secondary day that I work heavy rep work on close-grip’s. Sometimes the 2nd day will be lighter if I feel I haven’t recovered. And I have another day in which I do high volume back work(unless I decide to deadlift and I’ll have less intense upper back work)
2 Likes
Good to see you back and kicking ass!
1 Like
simo74
August 14, 2023, 9:46pm
7
I like your set up with 3 days a week, Those were some great numbers and looks like you still know your way around the bench.
1 Like
Tuesday 8/15/23 Bench(WK 3)
Bench Press
Incline DB Press
Front Raise/Side Raise/Face Pulls
Seated Overhead DB Triceps Extensions
I added in some shoulder work today, because me and my son are going to Jimmy Kolb’s seminar Friday and we won’t be at the gym
4 Likes
Thursday 8/17/23 Accessory(WK 3)
Chest-Supported Barbell Rows
DB Curls(10 reps regular, 10 reps hammer)
That was it. I didn’t do any trap or neck work today
3 Likes
Monday 8/21/23 Bench(WK 4)
Bench Press
Hammer-ISO Chest Press Machine
Incline Ez-Bar Skullcrushers
3 Likes
Wednesday 8/23/23 Back(WK 4)
Wide-Grip Pulldowns
That was it, after back work I didn’t have anything left for biceps
2 Likes
Friday 8/25/23 Close-Grips(WK 4)
Close-Grip Bench Press(thumb from smooth )
BTN Shoulder Press(on smith)
I’s, Y’s, & T’s Shoulder Raises(on Incline)
Reverse Rear Delt Pec-Dec Flyes
Dead-Stop One-Arm Triceps Pushdowns/DB Curls
3 Likes
I ended up taking this past week off from the gym. And then over the weekend, the wife and I celebrated our 8yr anniversary and took a beach trip. So hopefully today I’ll be back in the gym
2 Likes
simo74
September 5, 2023, 10:00pm
18
Congrats on the anniversary mate. A beach trip sounds better than a bench trip LOL
1 Like
Tuesday 9/5/23 Bench
Bench Press
Low-Incline DB Press
Incline DB Rolling Extentions
3 Likes