Paralifter Bench log

[Altered Beast]

Dang! 370 moved that easy for a triple? I see a potential 4th attempt at your meet =)

[muscle_g]

Thursday 4/20/23 Accessory(WK 10)

Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
V-Bar Pulldowns
75x12
90x12
105x12

Seated Hammer Shrugs
95x20
105x20
115x20
4-Way Neck Machine
15x2x20(all 4 sides)

One-Arm Cable Wrist Curls(fat-handle)
30x20
40x20
50x20
60x20
Reverse Ez-Bar Wrist Curls
20x3x20
Forearm DB Rockers
20x2xFailure

Seated Machine Crunches
4 sets of 20

[muscle_g]

Dang! 370 moved that easy for a triple? I see a potential 4th attempt at your meet =)

We’ll see, it all depends on everything

[muscle_g]

Friday 4/21/23 Speed Bench(WK 10)

Swiss-Bar Speed Bench Press vs Dbl Mini bands & 25lbs of chains on each side
45x12, 3 sets
45x5, 2 sets(added bands)
45x5, 2 sets(added chains)
65x3, 9 sets
Used different grips on each set

Low-Incline DB Press
50x20
50x15
Incline DB Skullcrushers
20x15
25x15
30x15

Magnum Row Machine
100x15
110x15
125x15
140x8
Reverse Rear Delt Pec-Dec Flyes
70x15
85x15
100x15

[muscle_g]

Tuesday 4/25/23 Bench(WK 11)

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2, Slingshot
245x2
275x2 Widowmaker
315x2
335x2 added shirt here
355x2
370x1 planned opener
395x1, 1 board(planned 2nd attempt)
420x1, 2 board(planned 3rd attempt)

Low-Incline Ez-Bar Skullcrushers
65x4x10(2 sets close, 2 sets wide)

Nautilus Machine Rows
110x15
125x15
140x10
155x10
Reverse Pec-Dec Rear Delt Flyes
85x15
100x15
115x15

Dumbbell Curls
20x3x20(10 reps hammer, 10 reps regular grips)

[muscle_g]

Thursday 4/27/23 Accessory(WK 11)

Straight-Arm Pulldowns
50x12
60x12
70x3x12
Face Pulls
70x3x12

Machine Scapular Shrugs
75x12
90x12
105x12
4-Way Neck Machine
10x2x20(all 4 sides)

One-Arm Cable Wrist Curls (w/fat handle)
40x20
50x20
60x20

Cable Crunches
100x25
110x25
120x25
130x25
140x25

That was it. I’m a day behind on everything this week

[muscle_g]

Friday 4/27/23 Speed Bench(WK 11)

Axel Bar Speed Bench Press vs Dbl Mini’s
70x12, 2 sets
70x5 added mini bands here
80x3x3
90x3x3
100x3x3
Used 3 different grips(comp, por, thumb from smooth)

Flat DB Press
55x20
60x20
One-Arm Reverse Grip Triceps Pushdowns
40x20
50x20
60x/0

Wide-Grip Pulldowns(alternate front to BTN)
90x12
110x12
130x8
One-Arm Rear Delt Cable Flyes
10x2x15
20x15

One-Arm Hammer Curls
20x3x15

[muscle_g]

Tuesday 5/2/23 Bench(meet week)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2 Slingshot
245x2
275x2 Widowmaker
315x2
330x1 Shirt
370x1 planned opener

That’s it until meet day

[muscle_g]

365Strong Raw/Geared Nationals results

Made all 3 attempts and missed my 4th attempt. Got 407.8lbs on my 3rd and got the world record for the 242 paralifter multi ply division. Video is on my Facebook and Instagram pages

[Cellardweller]

365Strong Raw/Geared Nationals results

Made all 3 attempts and missed my 4th attempt. Got 407.8lbs on my 3rd and got the world record for the 242 paralifter multi ply division. Video is on my Facebook and Instagram pages

Awesome job!! Congrats on the record. Hard work pays off

[muscle_g]

Awesome job!! Congrats on the record. Hard work pays off

Thanks man!! I’ve definitely worked hard these past few months. I’m hoping that qualifies me for the 365Strong World Games in October

[spartan300]

Love it!!

[muscle_g]

Love it!!

Thanks

[muscle_g]

Monday 5/15/23 Bench(WK 1)

Rotator Cuffs

Bench Press(w/reverse grip)
45x12, 2 sets
95x8, 2 sets
115x5, 2 sets
135x3
150x5, 5 sets

4 Board Press(Jimmy Kolb style)
205x2x6
Incline Ez-Bar Skullcrushers
65x3x10

Nautilus Machine Rows
95x12
110x12
125x12
140x12
Reverse Rear Delt Pec-Dec Flyes
50x15
65x15
80x15

Seated DB Curls
20x3x20(10reps hammer, 10reps regular)

[muscle_g]

Wednesday 5/17/23 Accessory(WK 1)

Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
Medium-Grip Pulldowns
70x12
85x12
110x12
Machine Pullovers
70x12
80x12
90x12

Seated Plate Shrugs
35x3x20
Machine Scapular Shrugs
100x15
110x15
120x15

One-Arm Cable Wrist Curls
40x20
50x20
60x20
One-Arm DB Reverse Wrist Curls
12x3x20
Wrist Roller
2 sets

Seated Machine Crunches
3 sets of 20
Seated Cable Crunches
3 sets of 20

[muscle_g]

Tuesday 5/30/23 Bench(WK 3)

Reverse-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
115x5, 2 sets
135x3
155x1
175x3, 4 sets

Reverse Grip 4 Board Press
175x5
195x5
205x2
Nautilus Pec-Dec Flyes
80x20
110x20

Low-Incline Ez-Bar Skullcrushers
65x10
75x10

Seated Side/Front Combo Shoulder Raises
10x2x10

[muscle_g]

Wednesday 5/31/23 Back(WK 3)

Seated Trap-Bar Deadlifts
125x5
145x5
165x3
180x3, 4 sets

SSB-High Shrugs
65x20
85x20
105x20
Seated Cable Rows
70x15
80x15
90x15
100x15
Neutral-Grip Pulldowns
80x4x15

Axel-Bar Preacher Curls
40x15
50x15
60x6
One-Arm DB Preacher Curls
25x2x15

[muscle_g]

Monday 6/5/23 Bench(WK 4)

Reverse-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
115x5, 2 sets
135x3
155x1
190x3, 4 sets

Reverse-Grip 4 Board Press
200x5, 2 sets

Overhead Triceps Extensions(w/triceps bar)
60x3x12

Wednesday 6/7/23 Accessory(WK 2)

Seated Trap-Bar Deadlifts
125x5
145x5
165x3
190x3, 4 sets

Seated Trap-Bar Shrugs
165x3x15

Stiff-Arm Pulldowns
30x15
35x2x15
Face Pulls
30x3x15
Wide Neutral-Grip Pulldowns
60x3x15

[muscle_g]

Friday 6/9/23 Speed Bench/Shoulders(WK 4)

Speed Bench
45x12, 2 sets
95x8, 2 sets
115x3x3
125x3x3
135x3x3
3 different grips

Seated Shoulder Press
95x6
105x6
115x6
Side/Front Shoulder Raises
12x3x10(each)

Reverse Rear Delt Pec-Dec Flyes
75x15
90x15
105x15
Rear Delt Pulldowns
100x15
110x15
120x15

One-Arm Reverse-Grip Pushdowns
30x3x15
One-Arm Nautilus Machine Curls
60x3x20

That was it. Changing things up for a little while to focus on the lifts and also split my body parts up to focus on building some muscle mass and strength

[muscle_g]

Monday 6/12/23 Bench, Chest/Triceps(WK 5)

Rotator Cuffs

Reverse-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
155x3
185x1
200x2, 3 sets

Reverse-Grip 4 Board Press
210x3
210x5
Incline DB Flyes
40x2x12

JM Triceps Press
65x12
85x12
105x8

That was it. 200 was the most I’ve ever tried to reverse grip press, so I guess it’s a PR