T Nation

Paralyzed Powerlifting Log

Wednesday 11/11/20 Back, Shoulders

Chest-Supported DB Rows
30x10, 2 sets
50x10
55x10
60x10
65x10

Seated BTN Shoulder Press
95x10
115x10
135x10

Wide-Grip Pulldowns
100x15
110x15
120x15
130x8

Seated Side DB Raises
8x15
10x15
12x15

One-Arm Cable Rows
60x15
70x15, 2 sets

Face Pulls
40x15
50x15
60x15

Seated DB Deadlifts
15x6
20x6
25x6
Starting off slow with these. I can’t fully feel my lower back, so I’m being cautious

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Still going at it mate!

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I’m trying to lol

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Monday 11/16/20 Bench, Chest, Triceps

Bench Press
45x12, 2 sets
95x8
115x5
135x3
185x1
220x2, 3 sets(reps paused)
Added 3 board
220x3
230x3

Incline Barbell Press
135x6
145x6
155x6
165x3
Hammer ISO-Wide Chest Press(plate loaded)
45x20
80x20
125x6

Seated Overhead DB Extensions
40x15
50x15
60x15
70x15
One-Arm Rope Triceps Pushdowns
30x15
40x15
50x12

Thinking of switching my training up and adding in a 4th day. If I do my week will look like this

Day 1- Chest, Triceps
Day 2- Back, Biceps
Day 3- Shoulders
Day 4- Low Back/Abs

Thursday 11/19/20 Back, Biceps

Machine Rows
Wide-Grip
100x15
120x15
140x15
Close-Grip
110x15
130x15
Reverse-Grip Pulldowns
100x12
120x12
140x12

Seated DB Shrugs
30x15
40x15
50x15

Stiff-Arm Pulldowns/Face Pulls
50x15/50x15
70x15/60x15
90x15/70x15

Seated DB Deadlifts
30x5
25x6, 2 sets

Ez-Bar Preacher Curls(w/Fat grips)
Wide-Grip
45x2x15
Close-Grip
45x2x15
Seated Hammer Curls
12x12
15x12
20x12

This was the best session I’ve had in awhile

Friday 11/20/20 Bench(chest, delts, triceps)

Bench Press(POR grip)
45x12, 2 sets
95x8
115x5
135x3
185x1
Added Slingshot
225x3
245x3
225x5, 3 sets

Hammer ISO Shoulder Press
40x10
50x10
60x10

Cable Chest Flyes
40x20
50x20

Reverse Rear Delt Pec-Dec Flyes
55x15
70x15
80x15
Seated Side DB Raises
5lbs DB’s 2 sets of 25 reps

Triceps Pushdowns
90x15
110x15
One-Armed
40x15
50x15

Core work

Monday 11/23/20 Back, Biceps

Nautilus Mid-Row Machine
80x2x12
125x12
140x12
155x12
170x12
Neutral-Grip Pulldowns
90x12
100x12
110x12
120x12
Chest-Supported Barbell Rows(on Incline)
105x12
125x12
145x12
165x8

Seated Machine Shrugs
90x2x12(these hurt my back for some reason)
One-Arm Rear Delt Cable Flyes
20x3x12

Zottman DB Curls
10x12
15x12
20x12
Alternate Overhead Cable Curls
30x3x12

Wednesday 11/25/20 Bench(Chest, Shoulders, Triceps)

Bench Press
45x12, 2 sets
95x8
115x5
135x3
185x1
230x1, 2 sets(paused)
Added Slingshot
245x3
265x1
285x1 BOOM!!

Incline Barbell Press
115x10
125x10
135x10
145x6

Reverse Rear Delt Pec-Dec Flyes
60x15
70x15
80x15
Seated Side DB Raises
10x15
12x15
15x15

Incline Tate Triceps Press
20x15
25x15
30x15
35x15

Happy Thanksgiving everyone

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BOOM! indeed on the bench 1RM.

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Friday 11/27/20 Back, Biceps

Straight-Arm Pulldowns
80x2x12
90x2x12
110x2x12
BTN Pulldowns
100x12
120x12
140x12
160x6
Seated Cable Rows
100x15
120x15
140x15

Seated DB Rows
40x15
50x15
60x15
Neck Harness
40x20
50x20
Front & Back

Machine Preacher Curls
Wide-grip
65x15
80x15
Close-grip
65x15
80x15

Monday 11/30/20 Bench(Chest, Shoulders, Triceps)

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
Added Slingshot
225x5
235x4 slingshot popped off my arm
245x2

Hammer ISO Shoulder Press(plate loaded)
45x12
55x12, 3 sets

Low-Incline DB Flyes
40x10
45x10
50x10

Face Pulls/Seated Side DB Raises
50x15/15x15
60x15/15x15
70x15/15x15

Triceps Pushdowns
100x20
120x20
140x10 burnt!!
One-Armed
50x15
60x15