Paraplegic Bench Press log

Hey everyone, I’m muscle_g. Somehow I got logged out and I couldn’t remember all of my login info. I forgot that I had this profile here also lol.

So here is the new log. I’m a bench only guy(not by choice), I’m paralyzed from the waist down. Please follow along with me

Friday 6/17/22 Close-Grips

Rotator Cuffs

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x1
140x8(last rep paused)
160x5(last rep paused)
170x3(last rep paused)
180x1, 3 sets(paused)
155x5(last rep paused)

High-Incline Shoulder Press(off pins)
95x5
105x5
115x5
125x5
135x5
155x1
175x1
195x missed

Wide-Grip Pulldowns
70x15
80x15
90x15

That was it. Extremely hot in the gym today!! Doing the Matrix bench press routine for close-grips for awhile and see how it works

4 Likes

Monday 6/20/22 Bench(WK 2)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x1, added Slingshot
245x1
275x1, added Inzer Denim, didn’t touch
295x3, added 3 board
295x2
295x3
295x2x2, 2 board

4 Board Press
225x3, 3 sets
5 Board Press
225x2, 2 sets

Seated Overhead Triceps Exts(w/triceps bar)
55x3x15

Wide-Grip Pulldowns
90x12
100x12
110x12

Hammer Curls
30x2x8

1 Like

Wednesday 6/22/22 Speed Bench(WK 2)

Rotator Cuffs

Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5 added bands
95x3
105x3, 9 sets
Used 3 different grips por, thumb from smooth, & index on smooth

Flat DB Press
50x20
60x18

Machine Rows
75x15
90x15
105x15
Pulldowns
100x12
115x12
130x12
Rear Delts on cables
20x3x15

Triceps Pushdowns/Hammer Curls
80x3x20/25x3x12

That was it, went to the gym today and used different exercises that I haven’t done in awhile

1 Like

Friday 6/24/22 Declines(WK 2)

Rotator Cuffs

Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
135x5
185x3
205x6
210x6
185x8, last 2 reps paused

Seated Overhead Shoulder Press(off pins)
45x5
95x5
115x5
135x5

Seated Cable Rows
70x15
80x15
90x15
100x12
Face Pulls
20x20
30x20
40x20

One-Arm DB Preacher Curls
30x3x12

Gonna hit declines on Friday’s now. My bench was at its strongest when I was hitting a lot of close-grip declines

1 Like

Thursday 6/31/22 Declines

Rotator Cuffs
Side DB Raises
Hammer Curls

Decline Press(pinky’s just inside rings)
45x12, 2 sets
95x8
135x5
155x3
185x1
210x6
215x5
190x8

That was it. Had bad heartburn and it had me feeling nauseous

1 Like

My new training split that I’m going to do is going to look like this

Mon- Bench
Tue- Accessory
Thu- Declines
Fri- Deadlifts

Friday 7/1/22 Deadlifts

Seated Deadlifts
95x5
115x3
145x1, 8 sets(1min rest)

Trap-Bar Deadlifts
107x3x3

Trap-Bar Shrugs
77x3x20
Face Pulls
20x15
30x15
40x15

Assisted Leg Press
3 sets of 10 reps

Assisted Leg Curls/Leg Exts
3 sets of 10 reps(each)

1 Like

Monday 7/4/22 Bench(WK 1)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
115x5
145x3, 9 sets(paused)

Flat DB Press
55x3x8

That was it, it was hot AF today!! It was light weight but the volume wiped me out!!

1 Like

Where are you?

1 Like

South Carolina

1 Like

We are baking over here in Texas too. :hot_face:

1 Like

Gotta love the south during the summer lol

1 Like

Tuesday 7/5/22 Accessory(WK 1)

Wide-Grip Machine Rows
70x2x15
105x8
120x8
135x8
Wide-Grip Pulldowns
145x8
160x8
175x8

Side DB Raises
17x8
20x8
22x8
Front DB Raises
10x2x15

Hammer Curls
20x12
22x12
25x12

Seated Hammer Shrugs(counting as 45lbs bar)
115x3x20

Rode to the gym today. Hot at the home gym lol

1 Like

Lucky bastard! :rofl: (please don’t take offense)

1 Like

:joy: none taken lol

1 Like

Thursday 7/7/22 Declines(WK 1)

Rotator Cuffs

Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
185x6, 2 sets
165x8

Flat DB Flyes
35x3x12

That was it. Had a nice triceps and pec pump

2 Likes

Friday 7/8/22 Accessory(WK 1)

Close-Grip Machine Rows
60x12
75x12
90x8
115x8
120x8
V-Bar Pulldowns
130x8
145x8
160x8

Side DB Raises
20x3x8
Rear Delts on Pec-Dec
70x15
80x15

Hammer Curls
20x12
25x12
30x12

Seated Hammer Shrugs(counted as 45lbs bar)
95x3x20

2 Likes

Saturday 7/9/22 Deadlifts(WK 2)

Seated Deadlifts
95x5, 2 sets
115x5
135x3
150x1, 8 sets(1min in between sets)
110x3x3

Seated DB Shrugs
30x3x20
Face Pulls
25x15
35x15
45x15

Assisted Leg Extensions
2 sets of 10 reps
Assisted Lying Leg Curls
2 sets of 10 reps
Assisted 1- Legged Leg Press
3 sets of 12 reps(5 sec hold on last rep)

250lbs hold on Leg Press for a few minutes

2 Likes

I’ve got a meet that I’m looking to do on September 17th. It’s in Charlotte, NC, and it’s a 365Strong meet. They have a para lifter division, and I’ll be able to do shirted bench and deadlift. Pretty excited about this!!

2 Likes

Monday 7/11/22 Bench(WK 2)

Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x3, 9 sets(paused)

Flat DB Press
60x8
70x8
80x8

2 Likes