Paralyzed Powerlifting Log

Thursday 12/9/21 Deadlifts/Speed Bench

Seated Deadlifts
45x6
65x6
95x1
65x5x5
First time doing these

Speed Bench Press
45x12, 2 sets
95x3x3
105x3x3
115x3x3
Used 3 different grips on each set(comp, por, close grip)

Face Pulls
50x3x20

Seated Ez-Bar Curls
50x3x10

Friday 12/10/21 Close-Grips

Rotator Cuffs

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
185x6, last 2 reps paused
190x6, last 2 reps paused
165x8, last 2 reps paused

Seated Overhead Shoulder Press
45x5
95x5
115x5
135x5
155x3

Saturday 12/11/21 Deadlifts

Seated Trap-Bar Deadlifts
77x10
97x10
117x10, 3 sets

Seated Cable Rows(plate loaded)
70x15
90x15
110x12
130x8
Face Pulls(on lat-pull)
70x3x20

One-Arm DB Preacher Curls
25x3x15

Assisted Leg Exts/Curls
2 sets of 20 reps

Got a early Christmas present from my wife. She got me a trap-bar, it weighs 77lbs by itself

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Nice gift! How’d those deads feel? Seated deads are pretty bad ass.

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Lookin swole dude!!!

That’s a heavy trap bar! I thought mine was heavy at almost 60lbs lol

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Thanks guys, I’m really enjoying the deadlifts. I want to get back into the big weights on them. I’ll have to take a pic of it next week. It’s a open trap bar and has long bars on each end for the weights

Monday 12/13/21 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
260x missed

Rack Lockouts
260x1
225x5
Incline Barbell Press
115x3x10

That was it. I didn’t get any sleep last night. I was up all night with nerve pain and spasms in my legs, so needless to say I was exhausted. Probably should’ve skipped this session all together

Tuesday 12/14/21 Deadlifts

Squat Stands

Seated Deadlifts
45x5
95x3
105x3
115x3
135x3
155x3
170x3
135x5, 3 sets

Medium-Grip Pulldowns(plate loaded)
90x15
100x15, 2 sets
Seated DB Shrugs
45x3x20

Hammer Curls
25x2x15

Assisted Leg Exts/Curls
2 sets of 20 reps (each)

Wednesday 12/15/21 Speed Bench

Rotator Cuffs

Speed Bench Press vs Dbl Minis
45x12, 2 sets
45x5 added bands here
95x3x3
100x3x3
105x3x3
Used 3 different grips comp, por, close

Flat DB Press
60x10
70x10
80x4, my son farted and it made me start laughing and I just stopped there lol

That was it

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Thursday 12/16/21 Accessory

Chest-Supported DB Rows(on Incline)
50x2x12
60x2x12
70x2x8
Rear DB Raises(on Incline)
20x3x15

Ez-Bar Preacher Curls
70x2x12
80x8

Assisted Leg Exts/Curls
2 sets of 20 reps

This is IMPRESSIVE!!

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Thank you, but it just looks impressive on paper lol

Monday 12/20/21 Bench

Rotator Cuffs

Bench Press(por grip)
45x12, 2 sets
95x8
135x5
185x3
200x6, last 2 reps paused
205x6, last 2 reps paused
180x8, last 2 reps paused

Rack Lockouts
245x1
265x1
Incline Barbell Press
135x10
145x10
155x6

Triceps Pushdowns(plate loaded)
40x2x20

Tuesday 12/21/21 Deadlifts

Seated Trap-Bar Deadlifts
77x10
97x10
127x5
167x3
217x3
237x3
257x3

Wide-Grip Pulldowns(plate loaded)
90x12
100x12
110x12
Seated DB Shrugs
50x12
60x12
70x12

Hammer Curls
30x3x15

Assisted Leg Exts/Curls
2 sets of 20 reps

Thursday 12/23/21 Bench

Rotator Cuffs

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1
190x6, last 2 reps paused
195x6, last 2 reps paused
170x8, last 2 reps paused

Seated Overhead Shoulder Press
45x5
95x5
115x5
135x5
155x1
175x1
95x10

Lying Rolling DB Triceps Extensions
25x3x12

Monday 12/27/21 Bench

Rotator Cuffs

Bench Press(por grip)
45x12, 2 sets
95x8
135x5
155x3
185x1
205x6, last 2 reps paused
210x5, last rep paused
180x8, last 2 reps paused

Rack Lockouts
240x1
260x1
Incline Barbell Press
135x6
145x6
155x6

Wide-Grip Pulldowns(plate loaded)
90x12
100x12
110x12

Seated Axel Bar Curls
40x15
50x15
60x15

Tuesday 12/28/21 Deadlifts

Seated Deadlifts
95x5
115x5
135x5
155x1
175x1
195x1
225x1, this is a new PR
135x5, 2 sets

Wide-Grip Stiff-Arm Pulldowns
20x12
30x12
40x12
Face-Pulls(on lat pull)
40x3x20

Crunches
4 sets of 25 reps

Wednesday 12/29/21 Speed Bench

Rotator Cuffs

Speed Bench Press vs dbl mini’s
45x12, 2 sets
45x5 added bands here
95x3
105x3x3
115x3x3
125x3x3
Used 3 different grips(comp, por, close)

Flat DB Press
50x20
60x20

Chest-Supported DB Rows
60x12
60x12
60x12
60x8
Rear DB Raises
25x3x12

Hammer Preacher Curls(w/triceps bar)
45x12
55x12
65x12

Thursday 12/30/21 Accessory

Straight-Arm Pulldowns
30x12
35x12
40x12
Face Pulls
30x12
35x12
40x12

Wide-Grip Shrugdowns
40x12
50x12
60x12
Neck Harness
20x2x20(all 4 sides)

Assisted Leg Exts/Leg Curls
3 sets of 10 reps

Motorized Leg Bike: 30mins

Friday 12/31/21 Close-Grips

Rotator Cuffs

Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
155x3
185x1
195x6, last 2 reps paused
200x6, last 2 reps paused
175x8, last 2 reps paused

Seated Overhead Shoulder Press
45x5
95x5
105x5
115x5
125x5

Wide-Grip Seated Cable Rows(plate loaded)
90x15
100x15
110x12
Face Pulls(on lat-pull)
90x3x15

One-Arm DB Preacher Curls
25x3x12

Happy New Year’s to everyone reading this