BombDonald's Powerlifting Log

[FastCatChamp]

Keep your head up Bomber. 1395 is nothing to scoff at.

You are a young buck.....your best days are ahead of you.

[breathinglife]

Don't sweat it; I know the feeling.

You'll get in the groove shortly. Every meet adds experience.

[csday924]

So strong! Sucks about the meet though.

[-=Zeus=-!]

Bad luck :/

Are you planning on continuing or are you going to throw in some bodybuilding?

[BombDonald]

Thanks guys. I'll have a video up tomorrow. Gotta do some homework than get back up my apartment so I can go to work tonight.

When is the next meet btw?

February is MN State and the next one I plan on is Raw Nationals. Only 2 meets next year tentatively.

Just reading that about your third squat attempt made me rage.

Yeah it was gay. Me taking 535 over 530 wouldn't have mattered for anything as it was. Why in the fuk would I just randomly lie about the weight I said? We weren't turning attempts in on a slip either, so it was just us telling the woman at the scorers table after our lift.

Don't sweat it; I know the feeling.

You'll get in the groove shortly. Every meet adds experience.

Definitely have a lot more to learn. Just gotta keep getting stronger.

So strong! Sucks about the meet though.

Lol.

Bad luck :/

Are you planning on continuing or are you going to throw in some bodybuilding?

If by bodybuilding you mean still squatting and benching but for higher reps, then yes

I plan on cutting to 198 in February. NEED MOAR MASS.

[mrodock]

Squats

Another not-so-great meet under my belt. Something needs to change. I am hitting great numbers in the gym and not doing jack sh*t on the platform.

Recap:

Squat - 500
Bench Press - 335
Deadlift - 560
Total - 1395

Here are some thoughts in case they are helpful. I've watched your last meet video and a few of your training videos leading up to the Hudson meet. So needless to say I don't know your training history really well, or have as much knowledge of your training as many of the people that post in your thread do. With that said, I think you might be a really good candidate for a few months (or more) of Sheiko training. I'd consider a 4-week cycle or even two of a 3 day a week routine, then potentially moving into a 4 day a week routine. Ideally, you can get stronger from the 3 day a week routines for awhile, and save the 4 days for later, but whatever works. The reason I think Sheiko would be so beneficial is it would give you some time training with lower percentages for volume. In so doing, you can pause all your presses, bury your squats, and just generally build more bottom-end strength. As a second squat movement I would consider 2 sec. pause squats, making sure to sink them ~2 inches below parallel. If you build more strength out of the bottom I would imagine a 550 squat could be fairly routine in 6 months or so.

Other than that, it would probably be a good change of pace as it seems you work at a pretty high training intensity generally. I would increase my training maxes by 5-10 pounds after each 4 week block if everything moved pretty solidly. If you can continue doing this for a few months your lifts will be moving at a pretty damn good pace. And as you do a few cycles you'll be able to make beneficial adjustments which are hopefully fairly minor, especially at first. Best of luck!

[BombDonald]

Here are some thoughts in case they are helpful. I've watched your last meet video and a few of your training videos leading up to the Hudson meet. So needless to say I don't know your training history really well, or have as much knowledge of your training as many of the people that post in your thread do. With that said, I think you might be a really good candidate for a few months (or more) of Sheiko training. I'd consider a 4-week cycle or even two of a 3 day a week routine, then potentially moving into a 4 day a week routine. Ideally, you can get stronger from the 3 day a week routines for awhile, and save the 4 days for later, but whatever works. The reason I think Sheiko would be so beneficial is it would give you some time training with lower percentages for volume. In so doing, you can pause all your presses, bury your squats, and just generally build more bottom-end strength. As a second squat movement I would consider 2 sec. pause squats, making sure to sink them ~2 inches below parallel. If you build more strength out of the bottom I would imagine a 550 squat could be fairly routine in 6 months or so.

Other than that, it would probably be a good change of pace as it seems you work at a pretty high training intensity generally. I would increase my training maxes by 5-10 pounds after each 4 week block if everything moved pretty solidly. If you can continue doing this for a few months your lifts will be moving at a pretty damn good pace. And as you do a few cycles you'll be able to make beneficial adjustments which are hopefully fairly minor, especially at first. Best of luck!

Sheiko is something I have been planning to do for a while. I just need to figure out when I want to put it in. Right now I just want a little freedom with my structure but am considering doing Sheiko as my meet prep for state in February. Definitely doing Sheiko (or something very similar) going into Raw Nationals next fall as I am going to leave nothing to chance if I invest in the trip to Texas.

Squats I don't have too many problems with, but I do need to work on control with benching like you stated. That's why I missed 2 attempts at 355 when I would have had absolutely had no problems with that weight in the gym. Deadlifts felt good form wise at the meet so I just need to work on the strength aspect there without killing myself with something like Coan/Phillipi.

If I do end up doing Sheiko it will probably be the CMS prep and that would have to start in December, so I'll see what happens. I need to do a lot more form work on bench and practice pausing probably every week, rather than just a week or two out.

[BombDonald]

Squats (no belt)
405x6

Bench Press
225x6 - strained left front delt
135x20 - feet up, super slow and controlled

Chins
BWT x8 - not gonna push anything with the shoulder like it is

Super Decline Sit-ups
BWT x10
BWT x10
BWT x10


Shoulder will be fine. I just need rest.

Squatting without a belt is fun. Could have done 3-4 more probably. Gonna get that 405x15 soon.

[BombDonald]

Oh yeah, just uploaded the meet video.



No it's not on mute, it's just that quiet.

[-=Zeus=-!]

Lost my wallet yesterday so I couldnt get to the gym lol

Still hoping to get in once or twice this week, but you lift when i have class zz

[wick]

damn bro that hit to your head looked like it hurt. I've done it a few times but not that hard.

[Liftamulti]

The cms prep cycle is pretty good.

[Woody-5]

that looked like it fukkin hurt!

[breathinglife]

I have never seen a meet that quiet, but maybe I'd have performed better in that type of atmosphere. The only thing I could think at my last meet was, "Man, those lights are stupidly bright, and the music is about to blast my ears out." I like that atmosphere more for something like deadlifts; it can kind of throw you on squats.

But I've never been to a meet that was THAT quiet. They should at least applaud more after the lifts.

I've hit my head like that before, but never that hard. I'm not at all surprised that threw you off.


On the upside, the 500 squat was beautiful.

[Tom Bro]

textbook squats

ouchies on the head.

i would have cried.

[BombDonald]

Lost my wallet yesterday so I couldnt get to the gym lol

Still hoping to get in once or twice this week, but you lift when i have class zz

Dumbass.

damn bro that hit to your head looked like it hurt. I've done it a few times but not that hard.

Yeah it just rattled me a bit. No bruise or anything.

The cms prep cycle is pretty good.

So I hear. I think it would be excellent for me to use.

that looked like it fukkin hurt!

Lol it did.

I have never seen a meet that quiet, but maybe I'd have performed better in that type of atmosphere. The only thing I could think at my last meet was, "Man, those lights are stupidly bright, and the music is about to blast my ears out." I like that atmosphere more for something like deadlifts; it can kind of throw you on squats.

But I've never been to a meet that was THAT quiet. They should at least applaud more after the lifts.

I've hit my head like that before, but never that hard. I'm not at all surprised that threw you off.
,

On the upside, the 500 squat was beautiful.

It was super awkwardly quiet. I was there kinda early and watching the teen/master/women's session and it was even quieter. Nobody there was cheering and pretty much the entire meet was centered around making sure Jessie Betzinger was being taken care of. Only cheering that I heard was during the 3rd round of deadlifts when some dumb chicks started cheering and yelling "go Jessie!" when I was heading up to lift, then some dude told them Jessie wasn't up yet and they went silent.

The 500 squat looked and felt really easy, I'm just disappointed things went how they did because I knew I had more in me.

[BombDonald]

Kettlebell Swings
2x16kg x 15 reps x 3 sets
2x24kg x 8 reps x 5 sets


Short and simple. Not heavy enough and not high enough reps to get much grip work yet, but my lower back is sufficiently fried. Balance was a bit of an issue today and I kept having to adjust my feet mid-set.

Front delt is a little tender today from the strain, but it should be good to go by Thursday when I will probably bench next.

[mm55]

kettlebell swings will get you to your 600 pull in a meet.

[BombDonald]

kettlebell swings will get you to your 600 pull in a meet.

I hope so. Figure I can get more lower back work in without killing myself with something like 425x3x6 on speed deadlifts.

Still gonna be deadlifting every week or every other week though. MUCH less volume and focusing on hitting some rep PRs. 565x3 would be neat IMO.

With all the beltless squats, sit-ups, and kettlebell swinging I will be doing I am expecting to have one badass core.

[adamrochester]

some crazy strength up in here bro thinking of doing a meet next year or before my next comp in 2014

any tips/programs for bench mine sucks !

[Ironlife]

Nice vid Nicholas, looking solid @198.

[BombDonald]

some crazy strength up in here bro thinking of doing a meet next year or before my next comp in 2014

any tips/programs for bench mine sucks !

Thanks.

Just be patient with bench and keep the reps lower. It's really just about simple progression for the most part.

Nice vid Nicholas, looking solid @198.

Thanks dude. I feel a lot more solid at 198 too, and have a lot of room to grow still within this class.

[Ironlife]

Thanks dude. I feel a lot more solid at 198 too, and have a lot of room to grow still within this class.

Nice, i dont get it though.. what do you mean by grow, your already 198

[BombDonald]

Nice, i dont get it though.. what do you mean by grow, your already 198

Well right now I am 198-200 probably about 15% BF. I could get into the 205-210 range at the same BF and still make weight no problem, or I could just lean out to single digit BF. I really am still a 181 in regards to size.

I still have a lot more room for muscle mass is what I mean.

[Juggernaut0]

Nice job at your meet man. Congrats.

[csday924]

Well right now I am 198-200 probably about 15% BF. I could get into the 205-210 range at the same BF and still make weight no problem, or I could just lean out to single digit BF. I really am still a 181 in regards to size.

I still have a lot more room for muscle mass is what I mean.

Get your giant on. I am now at about 180 and feel super awsome. I got bigger and so can you be.

[-Lucifer]

Nice lifting, BD. I said 'ouch' when you hurt your head, lol.

[johnblythe]

just finally got a chance to catch up on your log, sweet lifting at the meet. great work, including the cracked skull!

[BombDonald]

Nice job at your meet man. Congrats.

Thanks dude.

Get your giant on. I am now at about 180 and feel super awsome. I got bigger and so can you be.

I am working on it haha. Lots of protein + unlimited calories for the time being. Just gonna eat.

We are both gonna be tubbies here pretty soon.

Nice lifting, BD. I said 'ouch' when you hurt your head, lol.

Lol yeah that threw me off a bit. That's all I thought about while approaching my next two attempts.

just finally got a chance to catch up on your log, sweet lifting at the meet. great work, including the cracked skull!

Thanks.

[adamrochester]

Thanks.

Just be patient with bench and keep the reps lower. It's really just about simple progression for the most part..

thanks mate would you say 4-6 ? .....pausing each rep or just touch and go ?


btw do you cant macros or calories ? ..... or just eat what ever and cut for a meet ?

post some recent pics bro


im currently reversing form bodybuilding comp lol it sucks ... macros are 200pro 245cho 55fat 40fibre ..... just want to be at that 4000 cal mark again ! but if i do it to quick hello fat gains