BombDonald's Powerlifting Log

[LegosInMyEgos]

you know your forth rep was high when LIME thinks it was high.

/secret jealousy

[zmcdole]

When you're pulling sumo, push those knees out a touch as you sit back and down and you'll get little more upright before you start your pull.

[PeterGibbons316]

Man, that was incredible. Can't believe you are moving all that weight beltless. Also, your last deadlift rep that you thought looked terrible was WAY better than even my last DL warmup

Keep up the great work!

Also, why don't you have your spotter give you a lift-off on your bench? Would make it easier to keep those shoulders tight.

[ngolsen]

When you're pulling sumo, push those knees out a touch as you sit back and down and you'll get little more upright before you start your pull.

this, but in saying that it wasnt bad and the bar was directly over his scapula. not everyone wants or needs more vertical. as long as those shins are straight to allow efficient transfer of force..

/backtomy****tysquatanddlform

[BombDonald]

Love the ammonia hits for accessory work. I is proud.

I gotta stop using it so often though lol. Getting too used to it.

you know your forth rep was high when LIME thinks it was high.

/secret jealousy

They all looked terrible to me.

When you're pulling sumo, push those knees out a touch as you sit back and down and you'll get little more upright before you start your pull.

Noted. I wasn't happy with my positioning for those.

Man, that was incredible. Can't believe you are moving all that weight beltless. Also, your last deadlift rep that you thought looked terrible was WAY better than even my last DL warmup

Keep up the great work!

Also, why don't you have your spotter give you a lift-off on your bench? Would make it easier to keep those shoulders tight.

Ha thanks. Gonna be using the belt from now on though.

That last deadlift looked A LOT better than it felt. Could feel my SI joint going on that rep.

I don't use a lift-off for consistency purposes and usually people get WAY too f*cking excited about lifting off 300+ that they do something stupid, so I'm better off just doing it myself. Usually I can stay in good position but my upper back was giving me problems.

this, but in saying that it wasnt bad and the bar was directly over his scapula. not everyone wants or needs more vertical. as long as those shins are straight to allow efficient transfer of force..

/backtomy****tysquatanddlform

Ideally I like to stay as upright as possible, but couldn't drop my hips well for some reason.

[Juggernaut0]

Noice! Nice bench PR man. This is a little overdue. lol

[BombDonald]

Double KB Clean & Jerks
70s x 5 sets of 10

Turkish Get-ups
52x 5 sets of 3 each arm
*30 seconds rest


Had to get it done pretty quick, took about 25 minutes. The Turkish Get-ups were brutal.

[-Lucifer]

Mirin' the skwat PR, man. Nice job.

[BombDonald]

Noice! Nice bench PR man. This is a little overdue. lol

Thanks dude, it was way past overdue. PR before last meet was still 345x3, and I hadn't hit a 5RM during that time. I'd like to hit 365x3 and 345x5 fairly soon, that should set me up for a 385/391 2nd attempt and I'm gonna go for broke on my 3rd with 402.

I'm trying not to get numbers in my head too soon though, it can screw me up!

Mirin' the skwat PR, man. Nice job.

Thanks Lu. They were a little high but my form was off, and I'll be using a belt from here out which helps me stabilize in the hole more which helps with depth.

[Kent.White]

You and I are close on bench. Before my meet in April my best for reps was 335 x 3 and I hit 374.8 at the meet. Before my shoulder was injured my 3 rep max went to 345 so I figured I had 385 in me. That is what I hit this week even if it was ugly with my butt coming off. I figure if the shoulder didn't hurt the 385 would be good. So, if you hit 365 x 3 402 would be a possibility.

Now, if I could get my squat up to yours that would get me competitive.

[BombDonald]

You and I are close on bench. Before my meet in April my best for reps was 335 x 3 and I hit 374.8 at the meet. Before my shoulder was injured my 3 rep max went to 345 so I figured I had 385 in me. That is what I hit this week even if it was ugly with my butt coming off. I figure if the shoulder didn't hurt the 385 would be good. So, if you hit 365 x 3 402 would be a possibility.

Now, if I could get my squat up to yours that would get me competitive.

Very close. I love looking at your log to see what you've been doing for benching.

It's all going to depend on if I can avoid getting injured or not really. Closer to the meet I'll get trickier with my benching and add more reverse band or sling shot work, which seems to help spike my max up quick. Just can't seem to do that all the time. If I can do 365x3 straight weight and 405x3 with my reverse band set-up, 402 in competition could be a real possibility.

It's not like I wouldn't be happy with 391 or so, that still sets me up for 1603. 584/391/628 puts me right there....it's bizarre looking at those numbers since they are so realistic at this point lol.

And you better get moving if you want to catch my squat! I don't plan on slowing down anytime soon.

[Juggernaut0]

402 bench? Would be amazing to see you do that. Easy weight.

[BombDonald]

Squats
405x5
475x5x3

A. Bench Press
275x5
315x5x5

B. Chins
40x5
60x5x5

Ring Dips/Close-grip Chins
BWT x15x2
BWT x12
*was gone by the 3rd set

Put the belt back on today. Wore it for all the sets mentioned above.

Everything felt super heavy and was difficult. Each bench set was basically @10 and the last set had a bro spot. Got home and weighed myself, 195 lol. Squats weren't affected too bad as they aren't effected much by weight loss for some reason. Have had a lot on my mind lately and it's effecting my appetite. Also was probably a little dehydrated.

Gotta get back on board and push my bodyweight back to 200+.

Oh, was planning on a video but I forgot to charge my camera so I played it safe and only filmed my last set of each. Not much worth showing.

[LegosInMyEgos]

even I can do 315x5, step it up

[BombDonald]

even I can do 315x5, step it up

Did 335x5 last week, plan on beating that soon

[L The Pirate]

very late, but subbed!

[Kent.White]

I only have 100 lbs. to go to catch you on squats. Piece of cake. LOL!

Did hit 3 x 350 on bench tonight.

[adamsz]

still puttin in work as always, good stuff bro.

In your last video on one of your bench sets you mentioned you couldn't get your shoulders into position. Have you ever tried a set up like this? :



I find that I can never sit up properly on my traps unless I do that, so on anything over like 75% I use that to get into position.

And deadlifting after doing squats in the same session? You're 1 cheeky kunt m8 I swear.... beast.

And eyeing a 1600 total sure is sexy. You gonna still be in the 198s for your next comp?

[Kent.White]

My old workout partner set up like that. He also used to be to place a fully inflated football under his arch.

[BombDonald]

very late, but subbed!

Thanks man. Not late though, I'm just getting started

I only have 100 lbs. to go to catch you on squats. Piece of cake. LOL!

Did hit 3 x 350 on bench tonight.

Haha just keep pushing it. Your squat is moving nicely. That 350x3 was sweet.

still puttin in work as always, good stuff bro.

In your last video on one of your bench sets you mentioned you couldn't get your shoulders into position. Have you ever tried a set up like this? :


I find that I can never sit up properly on my traps unless I do that, so on anything over like 75% I use that to get into position.

That's basically what I try to do. I gotta get my hips locked in tight though, since my ass flies up otherwise. It's usually not a big problem lifting off on the benches since they aren't hooks, but slanted pegs. The bar just slides off.

During competitions I obviously take a lift-off. I just instruct whoever is doing it to help me bump it off the hooks rather than holding it until it's in place. That screws me up since I'm not used to it.

And deadlifting after doing squats in the same session? You're 1 cheeky kunt m8 I swear.... beast.

And eyeing a 1600 total sure is sexy. You gonna still be in the 198s for your next comp?

Lol it's not that bad. I'm just getting used to putting in work when I am drained. Plus I'm not too concerned with my actual numbers for conventional deads.

For sure going to be a 198 in February. I weigh about that right now. Goal is to beat everybody at 220 though as well lol.

My old workout partner set up like that. He also used to be to place a fully inflated football under his arch.

I've done that with one of the foam rollers in the gym before, might start playing around with that again during my warm-ups.




Anyways, Monday screwed my body up something fierce, I think it's because I was super aggressive with every rep. DOMS is finally residing a bit and I'm just pushing back my workouts one day this week. Could barely move yesterday lol.

[BombDonald]

Double KB Clean & Press
70s x 5 sets of 5

Single KB Dead Clean & Press
88 x 5 sets of 3 each arm

Turkish Get-ups
35x3 each arm
52x1 each arm
70x1 each arm
88x 1 with left, 3 fails with right


Done. Elbows are toast. Gonna start doing strict presses instead of jerks for better shoulder development. Wanted to test the waters with Turkish Get-ups, my glaring right shoulder weakness was very apparent. Not exactly sure why my right shoulder is so much more unstable than my left.

Rob Luyando is going to be doing a hand-on bench seminar in Minnesota on January 19th and I just signed up. Super f*cking pumped about that.

[Juggernaut0]

Rest up man. Nice work.

Question though.. What supps do you take? And more specifically, what type of creatine? Need suggestions for a good one that's not incredibly expensive.

[BombDonald]

Rest up man. Nice work.

Question though.. What supps do you take? And more specifically, what type of creatine? Need suggestions for a good one that's not incredibly expensive.

Thanks.

I really am not taking anything besides caffeine for a pre-workout right now. Eating right and taking care of your body is #1. I don't think anything is essential as far as supplements go.

[LegosInMyEgos]

Thanks.

I really am not taking anything besides caffeine for a pre-workout right now. Eating right and taking care of your body is #1. I don't think anything is essential as far as supplements go.

thats why they call it a supplement, it means its not essential.

you probably eat a alot of beef, so you get creatine in your diet.

creatine is more beneficial to me, since I have no dietary source.

whatever preworkout you use might have creatine too.

[-Lucifer]

thats why they call it a supplement, it means its not essential.

you probably eat a alot of beef, so you get creatine in your diet.

creatine is more beneficial to me, since I have no dietary source.

whatever preworkout you use might have creatine too.

It is essential for vegetarians. So are ammino acids.

[LegosInMyEgos]

It is essential for vegetarians. So are ammino acids.

its not essential for vegetarian, just a little more helpful

[BombDonald]

Squats
405x3
475x3
515x3 - wtf

A. Bench Press
275x3
315x3
350x2 - wtf
365x1 - paused w/commands

B. Chins
40x3
60x3
80x2
90x1

Deadlifts (conventional)
405x1
495x1
565x0 - wtf
405x15 - tng

Ring Dips/Close-grip Chins
BWT x10
52x10
52x7
52x6


Strange day. Was feeling amazing, warm-ups were faster than ever, then my heavy sets sucked. Forgot my chalk at home which didn't help, bar was slipping around during squats and benching.

Seriously considering just squatting/benching/chinning 3x week with minimal assistance work and relying on that to bring my sumo up. I have been less than impressed with my progress lately.

[johnblythe]

Squats
405x3
475x3
515x3 - wtf

A. Bench Press
275x3
315x3
350x2 - wtf
365x1 - paused w/commands

B. Chins
40x3
60x3
80x2
90x1

Deadlifts (conventional)
405x1
495x1
565x0 - wtf
405x15 - tng

Ring Dips/Close-grip Chins
BWT x10
52x10
52x7
52x6


Strange day. Was feeling amazing, warm-ups were faster than ever, then my heavy sets sucked. Forgot my chalk at home which didn't help, bar was slipping around during squats and benching.

Seriously considering just squatting/benching/chinning 3x week with minimal assistance work and relying on that to bring my sumo up. I have been less than impressed with my progress lately.

how long does a sesh like this take you usually?

[ErickStevens]

Strange day. Was feeling amazing, warm-ups were faster than ever, then my heavy sets sucked.

I know this feel.

[LegosInMyEgos]

you're overestimating your power level. You think its over 9000, but its actually hovering around 7000.