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Paralyzed Powerlifting Log

Thursday 7/22/21 Bench(WK 1)

Incline Swiss-Bar Press(medium-grip handles)
45x12, 2 sets
95x10
105x10
115x10
125x10

High-Rep Flat DB Press
40x2x20(paused at bottom, focusing on exploding up)

Wide-Grip Pulldowns/Rear DB Raises
90x3x15/8x3x15

Rope Triceps Pushdowns(plate loaded)
20x3x15

Cardio 30mins

That was it. Delts we’re still sore today, so I wanted to do some lighter accessory work for bench

Friday 7/23/21 Accessory(WK 1)

Medium-Grip Pulldowns
70x2x15
90x2x15
110x12
130x12
Seated Cable Rows
80x15
90x15
100x15
110x15
90x2x15

Neck Harness(on cables)
20x2x15(front & back)

One-Arm DB Preacher Curls
20x4x20

Cardio: 30mins

All cable movements were plate loaded

Monday 7/26/21 Bench(WK 2)

Bench Press(POR grip)
45x12, 2 sets
95x8
115x5
135x3
185x1
205x3, 4 sets(paused)

Bottoms-Up Rack Press
185x2x5
Slingshot Bench Press
245x2x5

Rotator Cuffs

Cardio: 40mins

That was it. Didn’t do any assistance work because my left shoulder and elbow has been bothering me

Shoulder and elbow, eh? Yep, got that pain, and wrists, neck, hips, knees, ankles. Lord. Seems ever year in 40s something else gets added. But the memory is getting shit-tay too. Yep. What was I writing about? Jello?

Also, how high/low do u set your rack press? Training tris?

I’m setting it right at my chest and pressing up off the pins. Yeah I’ve been doing triceps work with different types of Pushdowns. Only exercise I find that is pain free on my elbows. Wheelchair takes a toll on the shoulders and elbows

Oh man sure, constant motion of arms. Is there a customizable chair to get the range optimized for arm length and structure? Or is more important getting seat height/angle right? I suppose all the above affects.

On rack press I figured out there’s an optimal weight to not enflame joints. Like usual I get too excited adding weight vs just getting the reps in.

1 Like

Wednesday 7/28/21 Accessory(WK 2)

Straight-Arm Pulldowns
20x15
40x15
45x15
50x15
One-Arm DB Rows
40x15
50x15
60x15
Medium-Grip Shrugdowns
90x3x15(static holds)

Ez-Bar Preacher Curls
70x4x12

Missed Tuesday, so made it up today

Yeah everything matters in the chair

Thursday 7/29/21 Bench(WK 2)

Swiss-Bar Speed Bench Press
45x12, 2 sets
95x8
115x3, 9 sets(3 different grips, Med/Wide/Close)

Seated BB Overhead Shoulder Press
45x10
95x10
135x3
155x1
175x1, this might be a PR
95x10

Ez-Bar Overhead Triceps Extensions
40x3x20

Mini-Band Pull-Aparts
2 sets of 20 reps

Friday 7/30/21 Accessory(WK 2)

BTN Pulldowns
70x15
80x15
90x15
100x15
Chest-Supported Rows(on Incline)
40x4x12(static hold)

Neck Harness
20x2x20(sides only)

One-Arm DB Preacher Curls
30x3x12

Weighted Crunches
BWx25
25x3x25

That was it. Back muscles still a little sore from working it the other day, and then benching yesterday, so I went lighter

Monday 8/2/21 Bench(WK 3)

Rotator Cuffs

Bench Press(Por Grip)
45x12, 2 sets
95x8
115x5
135x3
185x1
215x2, 3 sets

Bottoms-Up Rack Press(bar from chest)
200x2x3
Slingshot Bench Press
260x2x3

Dips
BWx3x12

Face Pulls(on lat-pull, plate loaded)
70x20
80x20
90x20

Ez-Bar JM Triceps Press
70x3x12

That was it, everything is feeling strong

2 Likes

Tuesday 8/3/21 Accessory(WK 3)

Straight-Arm Pulldowns
40x15
50x15
60x15
Dumbbell Pullovers
40x3x10
One-Arm DB Rows
50x12
60x12
70x12

Medium-Grip Shrugdowns
90x3x15

Ez-Bar Preacher Curls
70x2x12(close-grip)
70x2x12, 9(wide-grip)

All cable movements were plate loaded

1 Like

Wednesday 8/5/21 Bench(WK 3)

Rotator Cuffs

Swiss-Bar Incline Press
45x12, 2 sets
115x10, 3 sets

Seated Shoulder Press(press bar off of pins)
45x5
95x5
115x5
135x5

One-Arm Overhead DB Triceps Extensions
15x3x20
Went light on these so they wouldn’t irritate my elbow

Face Pulls(plate loaded)
30x3x20

That was it, bench was already set up for inclines so I just went with it. This is my “lighter” day anyways

1 Like

Friday 8/6/21 Accessory(WK 3)

Barbell Pullovers
60x4x10
Scapular Rows(holding plate in each hand)
35x4x20
Barbell Good Mornings
45x2x5

Hammer Curls
20x3x12

1 Like

Monday 5/9/21 Bench(WK 4)

Rotator Cuffs
DB Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
205x1
230x2, 3 sets(paused)

Rack Press(bar set at chest level)
215x3, 2 sets
Slingshot Bench Press
265x3, 2 sets

Dips
BWx3x12

Seated Overhead Swiss-Bar Triceps Extensions
55x3x10

Face Pulls(on lat-pull)
70x3x15

1 Like

Tuesday 8/10/21 Accessory(WK 4)

Seated Wide-Grip Cable Rows
70x20, 2 set
80x20
90x15
100x12
Reverse-Grip Pulldowns
70x15
80x15
90x12

Wide-Grip Shrugdowns
60x15
70x15
80x15

Ez-Bar Preacher Curls
90x8
50x2x15(wide-grip)
50x2x15(close-grip)

Weighted Crunches
25x4x25

2 Likes

Thursday 8/12/21 Bench(WK 4)

Swiss-Bar Speed Bench Press
45x12, 2 sets
115x6x3
120x6x3
125x6x3
3 different grips wide/medium/close

Seated Shoulder Press(bar sitting on pins)
95x3x5

Wide-Grip Face Pulls(on lat-pull)
70x3x15

Triceps Pushdowns
3 sets of 20 reps

2 Likes

Monday 8/16/21 Bench(WK 5)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1, 2 sets(paused)

Dead Bench Rack Press(bar set at chest level)
225x2x2
Slingshot Bench Press
290x2x2

Dips
BWx2x15

Face Pulls(plate loaded)
30x3x20

Rope Triceps Pushdowns(plate loaded)
30x3x20

That was it, bench is feeling good

2 Likes

Tuesday 8/17/21 Accessory(WK 5)

Seated DB Deadlifts
15x2x10
35x6
45x3
60x missed
50x1, PR
35x6, 2 sets

Chest-Supported DB Scapular Shrugs/Rows
35x10
45x10
50x2x10
Wide-Grip Pulldowns
70x15
90x15
110x10

Ez-Bar Preacher Curls
60x4x15(2 wide, 2 close)

That was it. I irritated my back, and that along with the rainy weather was causing me some hellacious nerve pain

2 Likes