Paralifter Bench Press Log

Monday 3/4/24 Bench(WK 1)

Rotator Cuffs

Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
245x1
275x1 Slingshot
315x3 Widowmaker
335x3
365x1, previous PR in the widowmaker
385x1, PR
405x1, PR

Low-Incline DB Press
60x10
70x10
80x8 & 2 forced reps
Machine Chest Flyes
100x3x20

JM Triceps Press
95x10
105x10
115x4, burnt!!
Rope Triceps Pushdowns
50x3x15
One-Arm Overhead DB Extensions
25x3x15

Awesome day!! 405lbs is a 40lbs PR in a slingshot type device

2 Likes

Wednesday 3/6/24 Accessory(WK 1)

Biangular Machine Rows
90x2x12
110x12
125x12
140x12
160x13
Neutral-Grip Pulldowns(max-grip handle)
90x15
100x15
110x12
120x8
One-Arm Cable Rows
60x15
70x15
80x15
90x10
Seated Hammer Machine Shrugs
135x3x20

Dumbbell Curls
17x15
20x15
22x15
One-Arm Cable Curls
30x2x15

Forearm work on my Gripzilla Dynamo

1 Like

Friday 3/8/24 Speed Bench(WK 1)

Rotator Cuffs

Speed Bench Press(vs Dbl Mini’s)
45x12, 2 sets
45x5 added bands here
95x3, 9 sets
Used 3 different grips for each set(comp, por, & thumb from smooth)

Reverse Rear Delt Pec-Dec Flyes
100x15
115x15
130x15
One-Arm Cable Rear Delt Flyes
20x15
30x15
Side DB Raises
10x3x15

One-Arm Triceps Pushdowns/One-Arm DB Curls
50x3x20/20x3x20

That was it. I didn’t do any shoulder presses today, because my delts have been sore since after Monday’s bench work(a good sore). Decided to just hit rear and side delts

1 Like

Tuesday 3/12/24 Bench

Rotator Cuffs

Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
245x1
260x1, this is a PR with a reverse grip
275x1 added Slingshot
315x1 added Widowmaker
365x1
405x1 added shirt here
455x2, added a insert in my shirt here, couldn’t touch

Reverse-Grip 3 Board Press
225x5
245x5, 2 sets
Hammer ISO-Machine Chest Press
40x20
50x20
60x20
One-Arm Cable Chest Flyes
40x20
50x20

Triceps Pushdowns
80x20
90x20
100x20
Rope Triceps Pushdowns
60x15
70x15
80x15
One-Arm Overhead DB Extensions
30x3x10

1 Like

Friday 3/15/24 Accessory

Magnum Machine Rows
75x2x15
100x15
125x15
150x10
175x8

Side DB Raises
12x3x15

Stiff-Arm Pulldowns
60x15
70x15
80x15
90x15

Reverse Rear Delt Pec-Dec Flyes
70x15
85x15
100x15

Face Pulls
70x15
80x15
90x15

That was it. I wasn’t able to get in this week for back day, so I combined some back and shoulder work together

1 Like

Monday 3/18/24 Bench

Rotator Cuffs

Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
245x1
275x2 added Widowmaker
315x2
365x1
405x1 added shirt
430x1 this is a PR since my spinal cord injury!! And only 20lbs less than than my best ever bench press!!

Reverse-Grip 2 Board Press
225x5
235x5
245x5
Hammer-ISO Machine Decline Press
40x20
50x20
60x20
Cable Chest Flyes
50x20
60x20

Seated Overhead DB Triceps Extensions
50x20
60x20
70x20
Rope Triceps Pushdowns
60x20
70x20
85x20
One-Arm Nautilus Machine Extensions
50x20
60x20

4 Likes

Wednesday 3/20/24 Accessory

Chest-Supported DB Rows
60x2x10
70x10
75x10
80x8
85x8
Wide-Grip Pulldowns
90x12
110x12
130x12
150x12
One-Arm Cable Rows
60x15
70x15
80x15
90x15
100x15
Machine Scapular Shrugs
100x15
110x15
120x15

Alternate DB Curls
22x12
25x12
27x12
One-Arm Cable Curls
40x3x15

Reverse DB Wrist Curls
12x3x20
One-Arm Cable Wrist Curls(fat handle)
50x20
60x20
70x20

1 Like

Friday 3/22/24 Speed Bench

Speed Bench Press(vs 25lbs chains on each side)
45x12, 3 sets
45x5 added chains here
115x3x3
125x3x3
135x3x3
Used 3 different grips on each set(comp, por, & thumb from smooth)

Reverse Pec-Dec Rear Delt Flyes
100x15
115x15
130x15
One-Arm Rear Delt Cable Flyes
20x15
30x15
Side DB Raises
12x3x15

Triceps Pushdowns/Hammer Curls
70x20/25x20
80x20/25x20
90x20/25x20

That was it. My shoulders haven’t felt the best for weeks now, and it has made it very difficult to work on my shoulder presses. So as of right now my shoulder work is going to be mainly rear Delt work, and some side delts

1 Like

Monday 3/25/24 Bench

Rotator Cuffs

Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3
195x3
205x3
215x3
225x3
235x3
245x2 I think I might could’ve gotten 3 reps on this if I had rested a little longer

Hammer Incline Press(weight on each side)
70x12
55x3x12

Rope Triceps Pushdowns
60x20
70x20
80x15
One-Arm Triceps Pushdowns
40x15
50x15

That was it, just worked triples until I couldn’t get 3 reps. This is going to be sort of a deload week off of the shirt work and some volume on the assistance work

1 Like

Wednesday 3/27/24 Accessory

Seated Machine Rows
70x2x15
110x15
125x15
140x15
155x8
70x3x15(used 3 different grips)
V-Bar Pulldowns
95x15
110x15
125x15
140x15
70x3x15
One-Arm Cable Shrugs
100x3x20

Dumbbell Curls
30x3x10

One-Arm Cable Wrist Curls
40x20
50x20
60x20

1 Like

Thursday 3/28/24 Speed Bench

Speed Bench Press(vs Dbl Mini’s & 25lbs Chains on each side)
45x12, 2 sets
45x5 added bands
45x5 added chains
95x3x3
100x3x3
105x3x3
Used 3 different grips comp, por, & thumb from smooth)

Reverse Pec-Dec Rear Delt Flyes
115x15
130x15
145x15
Face Pulls
70x15
80x15
90x15
Rear Delt Pulldowns
70x15
90x15
110x15
Side DB Raises
10x15
12x15
15x15

One-Arm Triceps Pushdowns/ Alternate DB Curls
50x15/20x15
60x15/20x15
70x15/20x15

1 Like

Monday 4/1/24 Bench(WK 1)

Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
245x1
275x1 Slingshot
320x3, 4 sets Widowmaker

That was it. I normally lift with my son, but he has spring break from school this week and is working with my daddy. My wife helped me after she got off work and we had handoff issues, so no assistance work today. But we were able to get the main lift done. This is start of my training cycle for the 365Strong Nationals

2 Likes

Wednesday 4/3/24 Accessory(WK 1)

Chest-Supported Barbell Rows
130x12
150x12
170x12
190x8
130x2x15
Neutral-Grip Pulldowns
130x15
145x15
160x15
175x15
190x10
Cybex High-Rows
110x15
130x15
150x15
90x15(one-arm)
110x15(one-arm)
One-Arm Cable Shrugs
80x20
100x20
120x20

Dumbbell Curls
20x3x20(10 regular, 10 hammer)
One-Arm Nautilus Machine Curls
60x3x20

Reverse DB Wrist Curls
12x3x20
One-Arm Cable Wrist Curls
50x20
60x20
70x20

1 Like

Friday 4/5/24 Speed Bench(WK 1)

Speed Bench Press
45x12, 2 sets
45x5
95x8
115x3x3
125x3x3
135x3x3
Used 3 different grips on each set(comp, por, & thumb from smooth)

High-Rep Incline DB Press
50x2x20

Side to Front DB Shoulder Raises
5x3x10

One-Arm Triceps Pushdowns
3 sets of 20 reps

That was it. Gonna try to do a 4 day routine this training cycle. Doing 2 Bench days and 2 Back days per week

2 Likes

Monday 4/8/24 Bench(WK 2)

Rotator Cuffs

Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
245x1
265x1, this is a 5lbs reverse grip PR
295x1, added Widowmaker
315x1
345x3, 4 sets

Reverse-Grip 3 Board Press
225x5
235x5
245x5
Incline DB Press
40x3x15

Incline Ez-Bar Skullcrushers
70x3x15
One-Arm Triceps Pushdowns
3 sets of 12

Lifted at my home gym today

2 Likes

Wednesday 4/10/24 Accessory(WK 2)

Seated Cable Rows(Max Grip V handle)
70x2x15
90x2x15
110x2x15
130x2x10
Neutral-Grip Pulldowns(close Max Grip)
70x2x15
90x2x15
110x11
110x8

Bicep Curls w/Mark Bell’s Bicep Board
20x3x20

That was it. Lifted at my home gym today, so everything was plate loaded

1 Like

Friday 4/12/24 Speed Bench(WK 2)

Rotator Cuffs

Speed Bench Press
45x12, 2 sets
95x5
125x3, 9 sets
Used 3 different grips for each set(comp, por, & thumb from smooth)

Rear DB Raises(on Incline)
20x3x12
Rear Delt Pulldowns
70x3x15
Side DB Raises
12x3x12

One-Arm DB Preacher Curls/One-Arm DB Overhead Exts
20x3x15/20x3x15

Lifted at my home gym today. I’ll start using bands next week

1 Like

Monday 4/15/24 Bench(WK 3)

Rotator Cuffs

Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x 3, 2 sets
225x2
245x1
275x1 added Widowmaker
315x1
335x1
370x2, 3 sets

Reverse-Grip 3 Board Press
235x5, 2 sets

That was it. My grandma passed away over the weekend, and I’ve been taking it pretty hard. So today I lifted at my home gym. I did main work, but skipped out on my db work and tricep accessories. Next week I’ll be adding my bench shirt into my training

1 Like

sorry for your loss

1 Like

Thank you!!

1 Like