BombDonald's Powerlifting Log

[BombDonald]

Decided to start keeping an online log since I always seem to misplace my written one.



Currently working on filling out the 198 weight class as I am outgrowing the 181s. Two hour weigh-ins are not conducive to a lot of cutting. My bodyweight is hovering around a lean 187ish right now.



Due to just starting a full-time overnight job as a stockboy and taking classes, my recovery is not up to par because of a crazy sleeping schedule, and my appetite has been complete crap lately.



This is basically my workout schedule I have planned right now:

Sunday- Rest
Monday- Squat/Bench/Chins/Deadlifts (moderate weight) & Arms/Calves (low volume)
Tuesday- Rest
Wednesday- Rest
Thursday- Squat/Bench/Chins/Deadlifts (heavy weight) & Arms/Calves (low volume)
Friday- Rest
Saturday- Arms/Calves (high volume)

My arms and calves are lagging big time so I am going to start hitting them a lot.



Goals by the end of the year are as followed (a little lofty but not unreasonable )
Squat- 495x3 (beltless)
Bench Press 365x3
Chins 120x3
Deadlift 565x3 (beltless)
Arms 16.5"
Calves 16"

[BombDonald]

Thursday, August 26th, 4:00pm

1. Squat 315x3

2A. Bench Press 315x3-3-2 275x6 225x12
2B. Chins 80x3-3-2 40x6 BWTx12

3. Sumo Deadlift 475x3 405x8 315x15

4. Smith Machine Calf Raises 90x12-12-12

5A. JM Press 135x8 95x20
5B. Barbell Curl 95x8 65x20


Obviously I warm-up. I just don't feel like typing all of the weights out.

[BombDonald]

Saturday August 28th, 5:00pm

1. JM Press, worked up to 205x3 then 135x8

2. Barbell Curls, worked up to 115x3 then 95x8

3A. Push-downs 65x15-15-15
3B. Dumbbell Curls 20x15-15-15

4. Standing Calf Raises 90x15-15-15

5. Seated Calf Raises 90x15-15-15

Very easy workout. Started on the lighter side for most of the exercises, no where to go but up.

Messed up my palm pretty good when some dude jumped me last night. Might effect my benching tomorrow. I am not happy.

[BombDonald]

Monday, August 30th, 1:45pm

1. Squat 405x3 315x12
*no belt, DEEP

2A. Bench Press 315x4-3-2 275x6 225x12
2B. Chins 80x4-3-2 40x6 BWTx12
*solid. really solid.

3. Deadlift 545x.95
*ugh. no belt on this either

4. Rack Pulls 495x6

5. Standing Calf Raises 90x20-20-20

6A. JM Press 185x6-5-4
6B. Barbell curl 105x6-5-4

Took almost two hours. I am very tired right now.

[BombDonald]

Sore as hell today (mostly my quads and triceps), and looking forward to not lifting until Thursday, haha.

[BombDonald]

Thursday, September 2nd, 3:30pm

1. Squat 405x4-3-2 (beltless)

2A. Bench Press 315x4-3-3 (had very light help on a few reps)
2B. Chins 80x4-3-3

3. Deadlift 495x3-3-2 (beltless, VERY solid. I like having an audience lol)

4. Dimel Deadlifts 135x20-20 (just getting a feel for them)

5A. JM Press 185x6-5-4
5B. Barbell Curls 105x6-5-4

6. Standing Calf Raises 180x8-8-8-8-8


Not too shabby for not sleeping at all last night. This workout was done with the idea that I won't be back at it until monday. Hip was acting up a bit on squats, but I worked through it. I really should be able to do 6-8 with 405 on squats if I was injury free.

I might switch back to a full-body 3x week routine if I can hold myself back from going all out each session.

[BombDonald]

Monday September 6th, 6:30pm

1. Squat 405x2 (hip locked up BAD)

2A. Bench Press 315x3-3-3-2-2
2B. Chins 80x3-3-3-2-2

3. One-arm laterals 25x15-10-10 (each side)

4A. Push-downs 65x15-15-15
4B. Seated DB curls 25sx15-15-15

5. Deadlift 545xFAIL (ugh, I was exhausted) 405x5

6. Standing Calf Raises 180x12-12-12

I gotta get my act together. I have the motivation, I just have problems holding back on the intensity.

[BombDonald]

I am basically going to decide between these two programs for the next couple of months:

Option 1

Sunday - Rest
Monday - Squat/Bench/Chins (heavy) + accessory work
Tuesday - Rest
Wednesday - Rest
Thursday - Squat/Bench/Chins (moderate) + accessory work
Friday - Rest
Saturday - Deadlift + accessory work

*OR*

Sunday - Rest
Monday - Squat/Bench/Chins (heavy)
Tuesday - Rest
Wednesday - Squat/Bench/Chins (light)
Thursday - Rest
Friday - Squat/Bench/Chins (moderate)
Saturday - Rest
(accessory work would be less frequent)


Just thinking out loud.

[BombDonald]

Thursday September 9th, 3:30pm

1. Squats 405x3 315x8 225x15 (beltless)

2A. Bench Press 315x3 275x8 225x15
2B. Chins 80x3 40x8 BWTx15

Really crappy workout. Squat form is terrible right now and my lower back got raped, but at least my hip is starting to feel good again. Sets were not all that hard though. Bench/chins were blah. I just had terrible heartburn today and I was still kind of hungover, lol.

Just ordered some Rogue Do Wins today, so I am pumped. Also, I am going to start squatting/deadlifting with a belt again. I really don't like not wearing one.

[BombDonald]

Saturday September 11th

I don't want to talk about it.

[BombDonald]

Monday, September 13th, 3:00pm

1. Squats 405x6-5-4

2A. Bench Presss 295x6-5-4
2B. Chins 60x6-5-4

Ahhh. Low volume, but I am fairly drained. It also felt good. It felt a little heavier than it should have, but I will take it.

Tomorrow my Do Wins should be coming in the mail. Can't wait to try squatting in them on wednesday. Probably going to be a heavy day.

[Ever_Arias]

I can't believe I missed your log. Awesome numbers man!

[BombDonald]

I can't believe I missed your log. Awesome numbers man!

Thanks dude. Pay attention though, my lifts SHOULD be skyrocketing within the next couple months though haha.


Wednesday September 15th

1. Squats 455x1 475xFAIL (my hip just locked up when I hit depth. It isn't as recovered as I thought. The 455 was pretty easy though.)

2A. Bench Press 315x4-3-3
2B. Chins 80x4-3-3

3A. JM Press 185x6-5-4
3B. EZ Bar Curls 95x6-5-4

4. Deadlifts 565xFAIL (just missed it at lockout) 495x3


Lower back felt really good today so I went for some heavy deads. Should have hit 545 first, then considered 565.

Friday will be an easier and lighter day.

[BombDonald]

Friday September 17th, 1:00pm

1. Squat 405x6 (Was going for 8 but I biffed it on 7. Then I got irritated and quit)

2A. Bench Press 275x9-6-5
2B. Chins 40x9-6-5

3A. JM Press 135x15-10-8
3B. EZ Bar Curls 75x15-10-8
<15 seconds rest between sets

4. Seated Leg Curls 110x15-15

5. Standing Calf Raises 180x15-15-15


Need to get some belly fat back. I am having problems with my belt fitting right.

[BombDonald]

1. Squat 455x3-2-1(failed the 2nd rep)

2A. Bench Press 315x3-2-2 (terrible, just terrible)
2B. Chins 80x3-2-2 (meh)

3A. Press 135x12-10-8
3B. BB Row 185x12-10-8 (just feeling these out)

4. Leg Curls 110x15-15-15

Solid workout, but squats took a lot out of me. Wednesday will be fairly easy.


Decided I am going to do a meet on the 30th of October since I realized my Junior eligibility ends at the end of this year and not next year. I am going to shoot for a high 1400s total and maybe take a run at the Junior Total record for 198. Hopefully a 534-540 (242.5-245kg) squat will be in the mix. I will just go for broke on my 3rd attempt with that, then will get a mid-300s bench and a high-500s deadlift. My weight will probably only be around 190 at that point so I will be coming in a bit light (unless I can finally get fat).

[BombDonald]

Upping my junk food intake as I type this. I am devouring a bowl of ice cream and a bunch of fudge covered graham crackers. Figure I might as well get as close as I can to 198 by the end of October, regardless of body comp.

[BombDonald]

It was today I realized how crappy my old wrist wraps were. Just got a pair of APT Strangulators in the mail (only 12") and have no idea how I actually conisdered my old ones useful at all. My old ones were longer but stretchy as hell. Can't wait to try my new ones out tomorrow. They are so stiff that they actually kind of hurt.

[BombDonald]

Wednesday September 22nd, 3:00pm

1. Squats 405x7 (failed 8, grrrrrr)

2A. Bench Press 275x8-6-4 (these were TOUGH. My elbows hurt a lot from my failed squat rep, and I wasn't as recovered as I thought I was from monday)
2B. Chins 40x8-6-4

3. Cheat Shrugs 405x15 (strap slipped, WTF?)

4A. JM Press 135x15-10-8
4B. EZ Bar Curls 75x15-10-8 (no rest between exercises at all)


Overall, it was terrible. If I am going to keep doing full-body workouts, I gotta keep the volume of my assistance exercises in check, AND STOP FAILING SQUATS ALL THE FREAKING TIME!!!!!

Friday will be easy, I promise that to myself this time. I MIGHT do some heavy deadlifts after some light squats/bench/chins though.

[Germinator2000]

holly sh*t , ur stronger then me. how come u hurt ur elbows thru the failed squat?

[BombDonald]

holly sh*t , ur stronger then me. how come u hurt ur elbows thru the failed squat?

Haha you will get there, Germinator.

When I set the bar down in the rack it always seems like my arms get pulled back and that puts a ton of stress on my elbows.

Solution? Stop being a pussy and missing squats.

[BombDonald]

Friday, September 24th, 3:30pm

1. Squat
455x1
475x1
495x0 (close, my spotter just helped a tiny bit to get me out of the hole)

2A. Bench Press
315x3
275x8
225x15

2B. Chins
80x3
40x8
BWTx15

3. Deadlifts
475x1
545x0 (tried a weird new set-up and didn't break the floor, lol)
545x0 (stalled on my thighs. I was just tired)

4. Sumo-deadlifts- just played around


Was feeling REALLY good today and well rested so I decided not to waste the opportunity to go heavy. Fridays might be my new heavy day since I don't work Thursday nights. Weight went from 187-191 in the past two days.

[BluntD]

You know what really makes me laugh about that one thread is those certain people who are so gung ho about that whole program and how to train are arguing with a guy who's a hell of a lot stronger and has actually done a meet, something they want to do someday. LOL, give me a break.


I like seeing when young guys already have their acts together early on, makes the future even brighter. You're a freakin beast man, can't imagine what you'll be doing when you reach my old age haha! I'm in for some motivation.

[sloshy]

You know what really makes me laugh about that one thread is those certain people who are so gung ho about that whole program and how to train are arguing with a guy who's a hell of a lot stronger and has actually done a meet, something they want to do someday. LOL, give me a break.


I like seeing when young guys already have their acts together early on, makes the future even brighter. You're a freakin beast man, can't imagine what you'll be doing when you reach my old age haha! I'm in for some motivation.

x2

Some people just like to make themselves feel important by being the king of an internet forum I guess...

Good numbers Bombdonald. Reading your log will keep me motivated to get my ass back in shape

[BombDonald]

You know what really makes me laugh about that one thread is those certain people who are so gung ho about that whole program and how to train are arguing with a guy who's a hell of a lot stronger and has actually done a meet, something they want to do someday. LOL, give me a break.


I like seeing when young guys already have their acts together early on, makes the future even brighter. You're a freakin beast man, can't imagine what you'll be doing when you reach my old age haha! I'm in for some motivation.

x2

Some people just like to make themselves feel important by being the king of an internet forum I guess...

Good numbers Bombdonald. Reading your log will keep me motivated to get my ass back in shape

Ha I agree. I get a little full of myself sometimes as well, but when that happens I go watch some videos of Ryan Celli to put myself back in my place. There is always someone stronger and smarter than you, unless you are a world record holder.

I really try not to get involved with topics I don't have experience with though. I would rather use advice from my own experience rather than quoting (or misquoting, lol) some internet author. Doing nothing but compound exercises for an extended period of time is something I do have experience with, and don't feel I am speaking out of line at all.

[BombDonald]

1. Squat
475x1
405x5
*easy. I was surprised

2A. Bench Press
315x5-4-3
*quite a few assisted reps, I was just trying to kill myself

2B. Chins
80x5-4-3
*crappy form

3A. JM Press
205x5-4-3

3B. EZ Bar Curls
115x5-4-3


Probably going to change up my routine soon, going back to doing squat/bench 2x week and deadlifting 1x week most likely.

Weight is slowly going up. Can't wait until I hit 200ish, then I will post some new progress pictures and maybe put up some measurements.

[BombDonald]

Did a little stat keeping this morning after work.

Weight- 190 (before my post-work burritos)
Legs- 25.25" (almost back to their biggest ever)
Calves- 15.25"
Arms- 15.75 (biggest I have ever measured them cold)
Forearms- 13"

I dunno. I am bored. I should get some sleep.

[BluntD]

I would rather use advice from my own experience rather than quoting (or misquoting, lol) some internet author.

I think personal experience is huge in this game. I've noticed a trend where many newer lifters who haven't accomplished much yet want to fall back on what so-and-so says or what study shows this, etc., where as many more advanced lifters rely on their own experiences through trial and error to form conclusions on what works. Look at that thread for instance; you can see the divide between the guys vehemently defending the program who go figure haven't really made it that far yet, versus those of us going off of experience who coincidently have more to show for ourselves. If there's anything I've learned from doing this over the years, it's that lifting is such an individualized activity; while many of the basic concepts will apply to everyone, there are so many different ways to skin a cat, and it's important to discover what works best for YOU. Those other guys seem to think one size fits all.



Well, I can say that at least I've got you beat in the arms department... and well, that's about it. LOL

[BombDonald]

I think personal experience is huge in this game. I've noticed a trend where many newer lifters who haven't accomplished much yet want to fall back on what so-and-so says or what study shows this, etc., where as many more advanced lifters rely on their own experiences through trial and error to form conclusions on what works. Look at that thread for instance; you can see the divide between the guys vehemently defending the program who go figure haven't really made it that far yet, versus those of us going off of experience who coincidently have more to show for ourselves. If there's anything I've learned from doing this over the years, it's that lifting is such an individualized activity; while many of the basic concepts will apply to everyone, there are so many different ways to skin a cat, and it's important to discover what works best for YOU. Those other guys seem to think one size fits all.



Well, I can say that at least I've got you beat in the arms department... and well, that's about it. LOL

That seems to be a common problem with a lot of people. They start a basic program and get some decent gains, then decide they know everything.

The major problem starts when they think they know everything and that people that are bigger and stronger than them are doing it wrong; the only reason they are big and strong is because they are "easygainers" or have better genetics. The big/strong guys figured out what WORKS FOR THEM through experience. If I could go to the gym and do the arm bike for 15 minutes while watching TV, do some lunges, and still get really big and strong, I would. How you get to a goal is irrelevant. Yet a lot of people don't understand this concept and start complaining that big guys are using crap form or using some stupid split routine.

Most of the guys defending SS on that thread were neither big or strong. I had to quit going on that thread for the sake of my sanity. People are going to do what they want to do I guess.



Oh, and I am going to catch you on arms, someday. I am probably going to be over 200 pounds by then though haha.

[BombDonald]

1. Squats
405x8 (killed it)

2. Smith Machine Calf Raises
270x10-8-6-6-6

3A. Bench Press
275x9-7-6

3B. Chins
40x9-7-6

4. Cheat Shrugs
405x20
225x50 (actually pretty strict)


Solid workout. My recovery is getting better.

[BombDonald]

Think I got my new routine down. I am all over the place right now.

Sunday- Rest
Monday- Squat/Bench/Chins/accessories
Tuesday- Rest
Wednesday- Rest
Thursday- Squat/Bench/Chins/accessories
Friday- Rest
Saturday- Ed Coan Deadlift Program


Very similar to what I had laid out before. Gotta get my deadlift up, my goal is at least 275kg (606) at my meet in February (MN State Open). That will help my total a LOT.