BombDonald's Powerlifting Log

[BombDonald]

I slept 13 hours last night ^^ Going to sleep in again and hit the gym at 9:30

That is a lot of sleep. I got all of about 7 last night. Couldn't get back to sleep.

Amazing squats man.

Thanks.

good grief, 475x5 w/o a belt. beastly.

Did 475x8 no belt last week

Brb doubling 247.5kg.... Freak

Tripling it would have been freakier.

did you get those squats on video?

i always forget your a 198er. makes everything you do even more impressive

edit: nevermind, saw you mentioned being to tired to upload said video

Thanks man.

I think Mr BD is more towards a swolerfying 205 ATM

Not in any big hurry. I'll probably still go 198 in February if I am within 5 lbs. Raw nationals will be my first time at 205.

Kinda irritated I didn't compete at the USAPL event last weekend, Erik Kasabuske (runner-up to David Ricks at Men's Nationals) did 1620@208. That would have been some great competition even if I did weigh in at 198. I would have led him through sub-total but his 675 pull would have buried me.

[Juggernaut0]

BD: Question. What did your programming look like when you first started and how did it evolve?

[LegosInMyEgos]

BD: Question. What did your programming look like when you first started and how did it evolve?

BombDonald's programming is not subject to the laws of evolution, it was created in its present form and has remained that way since the beginning of training. He does what he wants, when he wants.

He is however open to the idea that microevolution occurred and lead to his ghey 8 rep hypertrophy stuff.

[ngolsen]

Tripling it would have been freakier.



Not in any big hurry. I'll probably still go 198 in February if I am within 5 lbs. Raw nationals will be my first time at 205.

Kinda irritated I didn't compete at the USAPL event last weekend, Erik Kasabuske (runner-up to David Ricks at Men's Nationals) did 1620@208. That would have been some great competition even if I did weigh in at 198. I would have led him through sub-total but his 675 pull would have buried me.

675 is big...

Our IPF Nat record totaller for 205 (Scott Hill) should do 275/180/290-300 at Oceanias at start of Dec... I think biggest AUS IPF DL for 205 is still 650 or so....

[BombDonald]

BD: Question. What did your programming look like when you first started and how did it evolve?

It was basically a cross between 5/3/1 and the Texas Method. I did squat/bench all the time and deadlifts when I felt like it. I was always trying to beat rep PRs.

What it really came down to more than anything was seeing videos of guys my size lifting more than me, and getting infuriated by it. That's why I follow guys like Charlie Connor and Ben Rice so closely.

BombDonald's programming is not subject to the laws of evolution, it was created in its present form and has remained that way since the beginning of training. He does what he wants, when he wants.

He is however open to the idea that microevolution occurred and lead to his ghey 8 rep hypertrophy stuff.

Lmfao. That's pretty spot on.

The split I am on right now is almost exactly what I was on a couple years ago. The only things that have really changed are the weights used, the volume, and a few more assistance exercises.

Those 8 rep sets were more tests than anything, it's not like I've been training above 5.

675 is big...

Our IPF Nat record totaller for 205 (Scott Hill) should do 275/180/290-300 at Oceanias at start of Dec... I think biggest AUS IPF DL for 205 is still 650 or so....

Is that right? He "only" went 250/180/270 at the Classic Cup. That would be a massive improvement.

[zmcdole]

Where's that gym? Texas? I love country music, but I don't think it would get me too fired up to lift.

[BombDonald]

Where's that gym? Texas? I love country music, but I don't think it would get me too fired up to lift.

Ha I had my headphones in. The radio was whatever somebody had plugged in. I finally got mine hooked up towards the end and put on the And Justice For All album by Metallica.

[hods347]

That video inspired me to bump my sheiko weights up on bench today, resulting in a tied rep PR and a volume PR haha. Nice work!

[MattIsBored]

Did 475 x 3 and 475 x 5, going to catch you....... But it was with a belt. lol

[ngolsen]

Is that right? He "only" went 250/180/270 at the Classic Cup. That would be a massive improvement.

Yeah hes got heaps more in his sq. wants IPF raw wr sq in 2013. He's one of the dudes MT coaches. Him and Pritchard. He can do 310 Dl with straps on IPF bar but has grip problems.

[Woody-5]

Nice work bomb!
I can't believe you failed that second rep of 365- that first rep was fast as hell!
Your bench looked real solid- didn't have that little butt raise that you have sometimes. Is the due to th different bench at this gym?
That 515 squat looked like a speed rep

[BombDonald]

That video inspired me to bump my sheiko weights up on bench today, resulting in a tied rep PR and a volume PR haha. Nice work!

Good job. Glad I could help lol.

Did 475 x 3 and 475 x 5, going to catch you....... But it was with a belt. lol

Bring it on

Yeah hes got heaps more in his sq. wants IPF raw wr sq in 2013. He's one of the dudes MT coaches. Him and Pritchard. He can do 310 Dl with straps on IPF bar but has grip problems.

That's pretty badass.

Nice work bomb!
I can't believe you failed that second rep of 365- that first rep was fast as hell!
Your bench looked real solid- didn't have that little butt raise that you have sometimes. Is the due to th different bench at this gym?
That 515 squat looked like a speed rep

Thanks Woody.

Completely due to the different bench though. That's why I don't worry about the little lift I have on the benches in my normal bench. Everything sorts itself out on the nicer benches.

[-=Zeus=-!]

Do you know when the gym is open on monday?

[BombDonald]

Do you know when the gym is open on monday?

Is there any reason the hours would be different than normal?

It opens at 6am M-F.

[-=Zeus=-!]

We dont have school on monday fool.

[-Lucifer]

...ghey 8 rep hypertrophy stuff.

Hypertrophy work is not ghey, it's manly.

[BombDonald]

Double KB Clean & Jerks
70s x 3 sets of 15

Deadstop KB Tricep Extensions
70s x 6,6,5
*each set to failure

Band Push-downs
Avg x20
*triceps were gone


Finally got my volume goal, and holy balls the last set of 15 sucked. 70s are way too heavy for my tricep work but that's all I brought to my parents house. I'll be doing a bunch of work with my 52s in the future most likely.

Didn't go too crazy because there is a possibility I'll be loading at an APF meet tomorrow, and I'm sure that will be hell.

We dont have school on monday fool.

I never have classes on Monday, fool.

Just called, the chick said regular hours. Take that for what it's worth since the desk workers are usually f*cking stupid.

Hypertrophy work is not ghey, it's manly.

Exactly.

[ngolsen]

question. why use a KB when a DB will do the job?

[BombDonald]

question. why use a KB when a DB will do the job?

I like the feel. Plus, things like swings really can't be replicated with a dumbbell.

[ngolsen]

I like the feel. Plus, things like swings really can't be replicated with a dumbbell.

mate of mine (that I also sponsor) just did 325 wrapped at proraw4 as a junior... didnt catch his bench and dead but should have been good for 775 total @ 110 give or take

[BombDonald]

Chain Suspended Hammer Grip Pullups
A bunch

Circus DB Attempts
A bunch; got it once with my left arm

Heavy f*cking sandbag
managed to get it in my lap

Seated BB Press
135x10x3


Played around a little bit during downtime in the warm-up area. Also helped load plates for people during warm-ups. Fun day. ChecksandGiggles did 8/9 with a 1272 total. Also saw James Burdette bench 507 raw at 220 in the raw bench only division before putting on a single-ply shirt BEFORE THE VERY NEXT FLIGHT and bench 766. It was ridiculous. Overall there was some really good lifting and I'm glad I finally saw some multi-ply stuff IRL.

Tried 2 new things yesterday, "The Stick" and something called "The Grid 2.0 Foam Roller". Finally was able to work out the kinks in a weird spot on my left hip and the Grid thing is the coolest foam roller ever. It is still stiff as hell but there is the slightest amount of give to it that makes it more pleasant and effective. This is coming from someone who has used a PVC pipe forever, and it takes a lot for me to change my mind about something. Definitely going to look into getting "The Stick" but at $65 I don't know if I can justify buying that foam roller.

[csday924]

This is how it starts. Soon you will be in full on contests and never powerlift agan.

[BombDonald]

This is how it starts. Soon you will be in full on contests and never powerlift agan.

Lol with the gear? I plan on trying a few contests some day for sure, at least single-ply stuff.

[InspecktaDeck]

Arnt the record totals for 198 around 1700'ish for raw? If so your getting close.

[BombDonald]

Arnt the record totals for 198 around 1700'ish for raw? If so your getting close.

For USAPL the 198 record is 1653, so that's a little way off still. Goal for next meet is to break into the 1600s. All-time record across all feds without wraps is 1840.......that's unreal.

[csday924]

Lol with the gear? I plan on trying a few contests some day for sure, at least single-ply stuff.

Strongman stuff.

[BombDonald]

Strongman stuff.

Oh lol gotcha now.

If I had a place nearby to do strongman stuff, I'd do it all the time.

[BombDonald]

Squats (no belt)
405x5
475x3x5

A. Bench Press
275x5
315x3x5

B. Chins
40x5
60x3x5

Ring Dips/Close-grip Chins
BWT x10x3


CNS is worn out big time. Everything felt like it was crushing me today. I barely got some of the sets.

Need to get back into my regular sleeping and eating patterns, my long weekend away from work threw me off.

[Kent.White]

How often do you deload?

[dlt76028]

How often do you deload?

Bomb doesn't know the meaning of deload.