BombDonald's Powerlifting Log

[BombDonald]

Awesome work Bomb. Do you think you would have gotten the 565 squat if you hadn't gone too deep? That's some great progress

Sinking it so deep killed me. Not sure why I went so far down lol.

your elbows flaring so early on bench is scaring me. great effort on everything though.

Not sure why it does that but I am working on correcting it through strengthening the musculature around it a bit more.

[BombDonald]

Squats
405x3
465x3
515x3

Wanted 5. Things were just off today.

Bench Press/Chins
275x3/40x3
305x3/55x3
335x3/70x3
355x3(PR)/85x3(PR?)

Decided I'd try 365x3 instead of 350x5 like I planned, but 335x3 wasn't moving as quick as it had to for that to happen.

Ring Dips/Close-grip Chins
BWTx10
52x8
70x5


Might not be able to get any video up for now. Camera went haywire last night while I was watching my videos and it's not working at all.

Hip is feeling quite good, but my upper body is in massive pain. PR'ing 4 bench workouts in a row is a little rough on the shoulders and elbows. I randomly just get shooting pains through my upper body lol. I need to stretch A LOT today.

[Juggernaut0]

Just raining bench PR's. lol Nice job man.

[BombDonald]

Camera took a sh*t, but I got what I wanted off the SD card.

[adamsz]

Jesus Christ man, do you ever even deload?

[Tom Bro]

another awesome PR!!

Didnt you just recently get this camera after your old one died??

[-Lucifer]

Mirin' progress, breh.

[mstatefan91]

You were damn close to 565. I think you will hit it in competition and then some with the adrenaline rush. The bench will sort itself out I believe. I know what you mean about some benches just making your ass raise off the bench even though you're set up right. I have the same problem with the bench in my home town. No matter how tucked and tight I am with my legs pulled back, my butt lifts straight off the bench when I give maximal leg drive.

[BombDonald]

Just raining bench PR's. lol Nice job man.

Thanks dude.

Jesus Christ man, do you ever even deload?

Lol right now I am going balls to the wall. I'll be backing off a lot and working on some form issues after the meet.

another awesome PR!!

Didnt you just recently get this camera after your old one died??

Ya I hadn't had that one all too long. Not happy about it but whatever.

Mirin' progress, breh.

Thanks Lu

You were damn close to 565. I think you will hit it in competition and then some with the adrenaline rush. The bench will sort itself out I believe. I know what you mean about some benches just making your ass raise off the bench even though you're set up right. I have the same problem with the bench in my home town. No matter how tucked and tight I am with my legs pulled back, my butt lifts straight off the bench when I give maximal leg drive.

I'm still trying to figure out what I want to hit for squats at the meet, which will depend on how training goes the next 1.5 weeks. State record is 568, so I'd like at least 573. If I am feeling particularly saucy I am going to take 562 as a 2nd and go 578/584 for my 3rd.

As far as benching goes, my ass has came up a total of one time ever in competition (only got one red since the other side judge wasn't paying close enough attention lol) and it was on a strange bench. I typically get my feet back fairly far on the competition benches too which literally makes it impossible for me to lift my ass. If training goes well from here I am going to go 363-385-402.

[neverquit2012]

Mirin your lifts and insane strength. What does your basic template look like right now(including percentages)?

[jshaw5]

Sick bench PR's man. I thought you had that 565 squat, even with the extra depth.

[BombDonald]

Squats
405x5
455x5x3

Bench Press/Chins
275x5/40x5
315x5/60x5 (x5)

Sumo Deadlift
405x1
495x1
545x1


Felt terrible, but things moved well except for deads. I'm having major problems keeping my hips externally rotated even without having much hip pain. Probably just going to open at like 540 and see what happens. I'm still confident I can pull more sumo than I can conventional ATM.

Mirin your lifts and insane strength. What does your basic template look like right now(including percentages)?

Don't really use %'s, I just use what I am capable of for the reps/sets I want to do. It's basically squat/bench/chins M/W/F right now with deadlifts and other assistance work thrown in sporadically.

Sick bench PR's man. I thought you had that 565 squat, even with the extra depth.

Soon!

[neverquit2012]

Squats

Don't really use %'s, I just use what I am capable of for the reps/sets I want to do. It's basically squat/bench/chins M/W/F right now with deadlifts and other assistance work thrown in sporadically.

So you don't alter intensity or volume at all between the 3 days?

[mstatefan91]

What date is your competition in February?

[-=Zeus=-!]

Lol right now I am going balls to the wall. I'll be backing off a lot and working on some form issues after the meet.

Its all that newly acquired test that the gf provides you

"shh no fap, only sexytime now"

[BombDonald]

So you don't alter intensity or volume at all between the 3 days?

Of course I do. It's basically heavish/volume/heavy. For example, this Friday I'd like to hit max triples. Probably something like 525/530 and 365. Then next week I'll probably do a max set of 5, an easier day, then max doubles or maybe 2nd attempts. The week of the meet will be fluff work.

It all depends where I'm at with my competition schedule. If I didn't have a meet coming up, it wouldn't be nearly this heavy, and the frequency would be a little less. My body is in pain right now lol.

What date is your competition in February?

The 9th.

Its all that newly acquired test that the gf provides you

"shh no fap, only sexytime now"

Lol. If anything I'm more tired. Got more of an appetite now though, finally creeping back up towards 200.

It sure is a pain in the ass when you're trying to bulk and your GF is trying to watch what she eats though.

[-Lucifer]

Congrats on getting a missus, you non-FA *******.

[ErickStevens]

It sure is a pain in the ass when you're trying to bulk and your GF is trying to watch what she eats though.

Tell me about it!

[neverquit2012]

[QUOTE=BombDonald;1014984543]Of course I do. It's basically heavish/volume/heavy. For example, this Friday I'd like to hit max triples. Probably something like 525/530 and 365. Then next week I'll probably do a max set of 5, an easier day, then max doubles or maybe 2nd attempts. The week of the meet will be fluff work.
[QUOTE]

Gotcha. Wish I could go heavy twice a week. I used to train squat 3 times a week(2 heavy, one light) and it shot up like crazy. My knees started killing me though and I had to stop :/ Same thing happened with bench press and shoulders too. You must have some crazy strong joints.

[dlt76028]

Brb squats, bench, chins everyday. (Srs)

[-=Zeus=-!]

It sure is a pain in the ass when you're trying to bulk and your GF is trying to watch what she eats though.

Better then a gf trying to bulk and you watching what you eat...

[jshaw5]

Better then a gf trying to bulk and you watching what you eat...

Or a wife who doesn't give a shit what she eats (as long as it couldn't possibly mistaken for being healthy) and you watching what you eat. It sucks lol.

[LegosInMyEgos]

I have a hard comprehending how I can possibly have a stronger upper back than you given that every other part of your body exceeds my power level by 10-15%

[BombDonald]

Gotcha. Wish I could go heavy twice a week. I used to train squat 3 times a week(2 heavy, one light) and it shot up like crazy. My knees started killing me though and I had to stop :/ Same thing happened with bench press and shoulders too. You must have some crazy strong joints.

I've definitely had my share of joint problems, that's why I wear sleeves most (if not all) of the time. I also take pretty good care of my body through recovery work, and try to eat well.

Brb squats, bench, chins everyday. (Srs)

Leaves you with some weaknesses for sure, but it works pretty well lol.

Better then a gf trying to bulk and you watching what you eat...

Amen.

Or a wife who doesn't give a shit what she eats (as long as it couldn't possibly mistaken for being healthy) and you watching what you eat. It sucks lol.

Lol that would suck.

I have a hard comprehending how I can possibly have a stronger upper back than you given that every other part of your body exceeds my power level by 10-15%

My back lags. When I was shrugging a lot, it was getting stronger but it really wore me out doing those with the frequency I was doing them.

The more I've been analyzing my training, the more I realize the entire back side of my body is lagging in strength/size, somewhat based on the fact that my deadlift sucks donkey balls. Now that I have access to more rowing equipment and heavier dumbbells, I'll be able to get a lot more direct work in for my lats. Plus I'll be shrugging 1-2x week with lower volume and more controlled form than I was using before. Only thing I need to figure out is a place to do GHRs. My new gym has so much random equipment, but doesn't have one good place for hamstring work.

[dlt76028]

how long does it take you to do all that? I did 10 sets of squats, 10 sets bench, 3 sets chins, and I was in the gym a little over 2 hours.

[Kent.White]

Have you tried doing GHR on a lat pulldown machine?

[BombDonald]

how long does it take you to do all that? I did 10 sets of squats, 10 sets bench, 3 sets chins, and I was in the gym a little over 2 hours.

Rarely do I go that high for # of sets. I try to keep it under 1.5 hours if possible.

Have you tried doing GHR on a lat pulldown machine?

Tried that the other day, but couldn't figure out how to do it. To be fair, I really don't know how to use the lat pulldown for GHRs lol.

[BombDonald]

Squats
405x1
455x1
500x1
535x3 - PR

Bench Press (paused)/Chins
275x1/40x1
315x1/60x1
335x1/75x1
350x1/90x1
365x2.5 (tng, ties PR)/100x3 (sloppy as fuk)

BD Press
275x10
225x15

Chest Supported Row
2p x 5 sets of 10

Back Extensions
BWT x20


Spent all day helping someone move so this was surprising.

I am exhausted right now and don't feel like screwing around with videos.

[-=Zeus=-!]

bd press..?

Nice PR too.

[-Lucifer]

Nice PR.