T Nation

Paralyzed Powerlifting Log

Tuesday 6/22/21 Accessory

SSB Good Mornings(off rack pins)
45x10
65x10
85x10
105x10
Medium-Grip Pulldowns
70x15
80x15
90x15
100x15
Straight-Arm Pulldowns(wide-grip)
40x4x15

Seated DB Shrugs
40x3x20

That was it. I was gonna do some biceps and abs, but a storm started coming up and my wife shut it down lol

1 Like

Man I’ve almost killed my dog so many times in the gym :joy: he’s always oblivious to his close calls but it freaks me out

1 Like

Yeah mine walks under the bar at least once every bench session lol

1 Like

Dog tax!

1 Like

Thursday 6/24/21 Bench

3 Board Bench Press(por grip)
45x12, 2 sets
95x8
135x5
185x3
225x1
Added 3 board
235x3, 3 sets

Seated DB Shoulder Press
35x3x15

Dips
BWx2x6
BWx 10

Mini-Band Pull-Aparts
4 sets of 25 reps

One-Arm Mini-Band Triceps Pushdowns
3 sets of 25 reps

Just a light bench session today. Got new dip bars in my home gym now so I’m gonna be killing these to work my chest and triceps

2 Likes

Is everything ok? How are the new dip bars?

1 Like

Yeah man, went on a family vacation for a week. Had a great time. I love the dip bars!! My chest was toast for a whole week after I hit those lol

1 Like

Monday 7/5/21 Bench

Rotator Cuffs

Swiss-Bar Bench Press(wide-grip)
45x12, 3 sets
95x8
115x5
125x3
135x1
150x6
155x6
160x6
135x8

Dips
BWx3x10

Seated Side DB Raises
8x3x20
Face Pulls
50x3x15

Overhead Swiss-Bar Triceps Extensions
45x15
55x15
65x15

1 Like

Tuesday 7/6/21 Accessory

Pin-Suspended SSB Good Mornings
45x5, 2 sets
65x5
95x5
105x5
135x5
115x6, 2 sets

Seated DB Deadlifts
40x2x5

Medium-Grip Pulldowns
60x12
80x12
100x12
120x8

Seated Hammer Curls
25x2x15

1 Like

Thursday 7/8/21 Bench

Rotator Cuffs

3-Board Bench Press(ring finger on ring)
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1 added 3 board here
265x1
225x5, 5 sets

Seated Overhead Shoulder Press
45x10
95x10
115x10
125x8

Incline DB Flyes
30x3x15

Mini Band Pull-Aparts
3 sets of 20 reps

One-Arm Mini Band Triceps Pushdowns
3 sets of 20 reps

Cardio: 30mins

1 Like

Friday 7/9/21 Accessory

Chest-Supported DB Rows
50x10
60x10
70x10
80x8
50x2x10
Medium-Grip Pulldowns
70x15
90x15
100x15
110x12
Seated Cable Rows
90x12
110x12
130x12

Seated Ez-Bar Curls
55x3x15
One-Arm Hammer Curls
20x2x15

Weighted Crunches
35x4x25

Cardio: 30mins

1 Like

Monday 7/12/21 Bench

Bench Press(POR grip)
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
255x1
265x missed
Switched to comp grip
225x1
245x1
255x1

Dips
BWx2x12

Tuesday 7/13/21 Accessory

BTN Pulldowns
70x12
80x12
90x12
110x12
Pull-Ups
18 reps
Chest-Supported DB Rows
55x4x10

Ez-Bar Preacher Curls
55x2x12(wide-grip)
55x12(close-grip from here)
65x12
75x12

Ab Lounge
3 sets to failure

1 Like

Thursday 7/15/21 Bench

Close-Grip 2-Board Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
Added 2 board
205x3, 5 sets

Flat DB Press
50x20
60x20

Face Pulls(on lat-pull)
70x15
80x15
90x15
Shoulder Horn
5x3x15

One-Arm Mini-Band Triceps Pushdowns
4 sets of 20 reps

1 Like

No training today, it’s been raining and thunderstorms. And it has flared up some bad nerve pain in my legs. Usually if I try to lift when I’m having pain like this it just makes it alot worse

Feel better soon

1 Like

Thank you buddy

1 Like

Monday 7/19/21 Bench(WK 1)

Bench Press(POR grip)
45x12, 2 sets
95x8
115x5
135x3
155x1
190x3, 4 sets(paused)

Dead Bench Press
155x2x5
Slingshot Bench Press
225x2x5

Dips
BWx3x12

Face Pulls/Side DB Raises
70x2x20/15x2x12

Triceps Pushdowns(plate loaded)
35x3x20

1 Like

strong bench, sir!

1 Like

Thank you!!

Tuesday 7/20/22 Accessory(WK 1)

Seated BB Good Mornings
40x4x6
Chest-Supported DB Rows(on Incline)
50x10
55x10
60x10
65x10
Stiff-Arm Pulldowns
40x12
50x12
60x12
Seated DB Shrugs
50x3x20

Seated DB Curls
20x4x12

Weighted Crunches
BWx25
45x25
Had to stop, my obliques were cramping up bad

Cardio: 30mins