BombDonald's Powerlifting Log

[BombDonald]

Nice squatting and volume bench.

Actually haven't done pullups in a few weeks. Been doing chin-ups lately actually, which I never do. lol

Thanks man.

But do your f*cking chin-ups. 2-3x week IMO. 3-5 sets to failure.

That is always the worst part. Nice meet results also.

Thanks!

Don't take away the regular workout vids.......

What is your plan on addressing problems made evident to you at the meet?

Lol my workout videos have been far from regular. I hate posting random, uneventful workouts as videos, so if I could make a weekly recap it would be more interesting.

A few things will be addressed:

Squat
1. Figure out foot placement a little more (I'd like to widen my stance)
2. Hit depth every time (squatting away from the mirror seems to do the trick)
3. Back and hamstring strength needs improvement.
4. Tinker with head placement
5. Possibly try squatting in wrestling shoes

Bench Press
1. Back needs more size to shorten the ROM
2. Arms need more strength to help keep my elbows tucked and to be able to touch lower.
3. Figure out a way to keep my ass down a little more
4. Get more consistent with technique
5. Work on thoracic mobility to increase my arch.
6. POSSIBLY try working out to maximum legal grip width

Deadlift
1. Figure out once and for all if I want to be a sumo or conventional puller, and get some technique for once. Gonna go with conventional for a bit to see where being consistent takes me.
2. Back and hamstring strength needs improvement.
3. Grip is going to be more of an issue in the 600-700 range.
4. Have a deadlift day every, single, week. Doing them on Wednesdays rather than Saturdays should make for more productive workouts.


Those are my thoughts as of right now.

[Juggernaut0]

Thanks man.

But do your f*cking chin-ups. 2-3x week IMO. 3-5 sets to failure.

Guess you're big on chin-ups? lol Any particular reason?

[BombDonald]

Guess you're big on chin-ups? lol Any particular reason?

Lol I would say any grip works. I just prefer the supinated grip because I get a better stretch in my lats. Feels like it helps keep my shoulders healthier.

[mstatefan91]

Lol my workout videos have been far from regular. I hate posting random, uneventful workouts as videos, so if I could make a weekly recap it would be more interesting.

A few things will be addressed:

Squat
1. Figure out foot placement a little more (I'd like to widen my stance)
2. Hit depth every time (squatting away from the mirror seems to do the trick)
3. Back and hamstring strength needs improvement.
4. Tinker with head placement
5. Possibly try squatting in wrestling shoes

Bench Press
1. Back needs more size to shorten the ROM
2. Arms need more strength to help keep my elbows tucked and to be able to touch lower.
3. Figure out a way to keep my ass down a little more
4. Get more consistent with technique
5. Work on thoracic mobility to increase my arch.
6. POSSIBLY try working out to maximum legal grip width

Deadlift
1. Figure out once and for all if I want to be a sumo or conventional puller, and get some technique for once. Gonna go with conventional for a bit to see where being consistent takes me.
2. Back and hamstring strength needs improvement.
3. Grip is going to be more of an issue in the 600-700 range.
4. Have a deadlift day every, single, week. Doing them on Wednesdays rather than Saturdays should make for more productive workouts.


Those are my thoughts as of right now.

Looks good. I need to address a few of those things you have listed on bench.

Deadlifting in the middle of the week seems to work better for me too. I just feel way too lazy on Saturday/Sunday to do any serious heavy dead work.

[Kent.White]

Bench Press
1. Back needs more size to shorten the ROM
2. Arms need more strength to help keep my elbows tucked and to be able to touch lower.
3. Figure out a way to keep my ass down a little more
4. Get more consistent with technique
5. Work on thoracic mobility to increase my arch.
6. POSSIBLY try working out to maximum legal grip width.

Where are you touching now?
Make sure you work on technique on your warmup sets.
Ever try using a foam roller under your back to help get into the arch positon?
I have my middle finger on the rings. If you want to go with a wider grip than you are using right now slowly your way out. Each week move your hands one finger width further out until you reach the desired width. This will give the body time to adjust to the wider grip.

[BombDonald]

Deadlift (conventional, no belt)
515x5 @9?
405x5 @8 (1 plate deficit)

Back Extensions
BWT x15
BWT x15
BWT x15

Ring Dips/Close-grip Chins
BWT x15
BWT x10
BWT x8


Solid day. Tied my all time rep PR with 515 and maybe had a rep in the tank. Stopped trying to do as much stupid sh*t with my form and just pull. Now that my back is 100% I can get away with more rounding. Conventional stance feels so powerful right now.

Looks good. I need to address a few of those things you have listed on bench.

Deadlifting in the middle of the week seems to work better for me too. I just feel way too lazy on Saturday/Sunday to do any serious heavy dead work.

I feel the exact thing same way about laziness on the weekends.

Where are you touching now?
Make sure you work on technique on your warmup sets.
Ever try using a foam roller under your back to help get into the arch positon?
I have my middle finger on the rings. If you want to go with a wider grip than you are using right now slowly your way out. Each week move your hands one finger width further out until you reach the desired width. This will give the body time to adjust to the wider grip.

Usually it touches by my nipples. I'd like to see if I could touch closer to the xiphoid process. It's easy to do up until around 275, but as I get tired or it gets heavy I start touching higher. Used to use a foam roller while warming up, maybe should start using it again.

Makes sense about the grip width. I might actually run into problems getting it off the hooks if I get out too wide as they are nonadjustable .

[dlt76028]

please stay conventional.

[BombDonald]

please stay conventional.

Planning on it for now!

The back extensions are doing me a lot of good. Nice glute/hammy/lower-back pump.

[Woody-5]

Sick repout on those deads

[mstatefan91]

Awesome work on the deads. What is your schedule looking like now? It's obviously different from the meet prep you had going.

[Kent.White]

[B]
Usually it touches by my nipples. I'd like to see if I could touch closer to the xiphoid process. It's easy to do up until around 275, but as I get tired or it gets heavy I start touching higher. Used to use a foam roller while warming up, maybe should start using it again.

Makes sense about the grip width. I might actually run into problems getting it off the hooks if I get out too wide as they are nonadjustable .

I usually touch on the ziphoid process. When the weight gets heavy or I get tired I have problems breaking the bar. That is why I always get a spotter for anything past 315 because I have trouble getting it out the rack.

[BombDonald]

Sick repout on those deads

Thanks Woody. More to come

Awesome work on the deads. What is your schedule looking like now? It's obviously different from the meet prep you had going.

Sunday:
Monday: Squat/Bench/Chins (hard day)
Tuesday:
Wednesday: Deads + Ring Dips/Close-grip Chins
Thursday:
Friday: Squat/Bench/Chins (easy day) + random accessories
Saturday: Kettlebell & Grip Work

I usually touch on the ziphoid process. When the weight gets heavy or I get tired I have problems breaking the bar. That is why I always get a spotter for anything past 315 because I have trouble getting it out the rack.

Just gonna take a lot of reps and practice I reckon.

[BombDonald]

I'm bored as hell so I put it together. Before I said I'd do it weekly, but my Friday/Saturday training will be pretty boring so I might just start doing it after my Monday/Wednesday training.



About to put down an entire box of Hamburger Helper by myself. Wish me luck.

[Kent.White]

On your bench is the bar path straight up and down or is it going towards your head after touching your chest?

[BombDonald]

On your bench is the bar path straight up and down or is it going towards your head after touching your chest?

Going towards my head. Something I need to work on.

[mstatefan91]

Everything looked good to me. Definitely tighter on the squat and awesome job tying a deadlift PR. I would tend to think that's because you haven't done any heavy deadlifting since the meet so your CNS is quite a bit recovered at this point.

I like the idea of doing heavy/light-medium days of deadlifting for your level of training. I don't think your CNS can handle a 500lb+ load every time you step up to the bar to pull. Deficit pulls should be good at stressing your CNS without over stressing it when you aren't pulling heavy.

[BombDonald]

Everything looked good to me. Definitely tighter on the squat and awesome job tying a deadlift PR. I would tend to think that's because you haven't done any heavy deadlifting since the meet so your CNS is quite a bit recovered at this point.

I like the idea of doing heavy/light-medium days of deadlifting for your level of training. I don't think your CNS can handle a 500lb+ load every time you step up to the bar to pull. Deficit pulls should be good at stressing your CNS without over stressing it when you aren't pulling heavy.

Thanks man.

I'm trying to write up a plan for deadlifts for a month or two that is pretty aggressive. Got some ideas floating around in my head.

[Juggernaut0]

Always enjoy your vids man. Great work.

I actually thought rack pulls would be more ideal for you since if I recall right, some of your heavier pulls recently were more difficult towards the top part of the lift. Am I wrong?

[BombDonald]

Always enjoy your vids man. Great work.

I actually thought rack pulls would be more ideal for you since if I recall right, some of your heavier pulls recently were more difficult towards the top part of the lift. Am I wrong?

Ha thanks.

I don't like rack pulls. Once my back acclimates a little more, I'm going to start heavy shrugs after my deadlifts. Should help further my lockout strength.

[Juggernaut0]

Ha thanks.

I don't like rack pulls. Once my back acclimates a little more, I'm going to start heavy shrugs after my deadlifts. Should help further my lockout strength.

Sounds good.

By the way, I did 4 sets of chins just for you today. Never do 4 sets of pullups or chinups. I've always done 3. Ha.

[dlt76028]

Everything looked good to me. Definitely tighter on the squat and awesome job tying a deadlift PR. I would tend to think that's because you haven't done any heavy deadlifting since the meet so your CNS is quite a bit recovered at this point.

I like the idea of doing heavy/light-medium days of deadlifting for your level of training. I don't think your CNS can handle a 500lb+ load every time you step up to the bar to pull. Deficit pulls should be good at stressing your CNS without over stressing it when you aren't pulling heavy.

CNS stress and overload = bs.

[mstatefan91]

CNS stress and overload = bs.

So you don't think that the CNS gets stressed from heavy weight lifting? Just curious. Not trying to start an argument here

[dlt76028]

So you don't think that the CNS gets stressed from heavy weight lifting? Just curious. Not trying to start an argument here

No I think that's all mental strength. My joints and then muscle soreness comes first from heavy consistent training.

[-Lucifer]

CNS stress and overload = bs.

Cns failure = bs
Cns fatigue = legit

[-Lucifer]

https://m.********.com/story.php?sto...79560&refid=17

[johnblythe]

https://m.********.com/story.php?sto...79560&refid=17

lol'd at the dr. oz comment.

[mstatefan91]

No I think that's all mental strength. My joints and then muscle soreness comes first from heavy consistent training.

CNS stress is linked to joint pain and fatigue.

Cns failure = bs
Cns fatigue = legit

This. Never said the CNS could fail. I said it could be stressed which can be part of the reason a lift is missed so that part can be partly mental. If your joints are hurting and you are tired/fatigued then you are less likely to hit a big squat/deadlift due to how you feel. Not because your CNS shut you down.

You are more likely to hit 90% of your 1RM if your CNS is fresh as compared to your CNS being stressed. I know that I've put weights down because I felt like chit....not because I couldn't do it. I just knew that the stress wasn't worth it.

[BombDonald]

Squats (no belt)
405x10 @8

A. Bench Press
275x10 @8

B. Chins
40x10

DB Laterals
30s x10x5

Seated Cable Row
120x15x3

Rope Push-downs
50x30


Tried a wider stance on squats. Felt weird. Benching was good, focused on trying to twist the bar inwards (I think it's called breaking the bar).

Just fukked around at the end.

[-=Zeus=-!]

Did 325x6 x 4 today, I will be at 405x10 soon.

[BombDonald]

Did 325x6 x 4 today, I will be at 405x10 soon.

405x10 @8 though?