BombDonald's Powerlifting Log

[KevinAlvarez123]

Actually have been looking at your log for a little more exercise variation, you're the reason I'm going to start doing more stuff like inclines lol.

Still playing around with where I want to add stuff. Don't want to get too fancy either, I'd rather add in 3-5 more exercises and hammer the f*ck out of them rather than adding a bunch of exercises and half assing them.

I did notice you wear jeans to the gym the morning after I did....

Yeah adding only a few exercises is good for tracking progress too. My advice is try not to force PR's on those exercises. They are new so you will be able to progress fairly easily, no need to grind with those

[adamsz]

405 x 20 in jeans?!?

u r 1 sick kunt m8 I swear... what the fuk

[NeonDeon21]

Sick, I am subbed to your youtube channel. I knew your name sounded familiar.

[johnblythe]

lol "@dead"

[AndersonPL1991]

Yo BD, you going to come check out Relentless on the 23rd in Rosemount?

[ErickStevens]

Jeans = Not raw. Basically multiply.

Negged.

[mstatefan91]

405x20, in jeans, and no video? WTF. How am i supposed to believe?

I request that you do it again in a few weeks.

[BombDonald]

Front Squats
135x some
225x some

Squats (no belt)
405x10 @9?

A. Bench Press (paused)
275x10 @8.5

B. Chins
40x10

Leg Press
1p x10
2p x10
3p x10
4p x6

Floor Press (paused)
275x10 @8.5

Incline Press
225x10 @9

Chest Supported Row
2p x 10 sets of 10


Was going to try front squatting instead of back squatting today, but everything was so whack I couldn't do them right. Lower back and traps are still pretty beat up from Wednesday.

Screwing around with the different bench variations was kinda fun. Not sure if I'll continue floor pressing or not, don't necessarily see the merit in them right now. They were legit, paused, triceps relaxed, floor presses, and didn't feel much different in difficulty from regular flat benching. We'll see.

I did notice you wear jeans to the gym the morning after I did....

Yeah adding only a few exercises is good for tracking progress too. My advice is try not to force PR's on those exercises. They are new so you will be able to progress fairly easily, no need to grind with those

Lol didn't even notice that before.

That's the plan. Main exercises will probably be leg presses, inclines, and chest supported rows added in on Fridays.

Yo BD, you going to come check out Relentless on the 23rd in Rosemount?

Might be able to make it down there. Sure would be an interesting meet to watch.

[mstatefan91]

Interesting workout, front squat to back squat to leg press, paused floor press to incline press to chest supported rows. Seems unorthodox.

[ChecksandGiggles]

You should come to Relentless, cause I'm going.

[BombDonald]

Interesting workout, front squat to back squat to leg press, paused floor press to incline press to chest supported rows. Seems unorthodox.

Lol if you look at it, it's pretty much just alternating from leg-push-pull.

You should come to Relentless, cause I'm going.

I will look into it. There is a good chance at this point.

[BombDonald]

KB Clean & Jerks
70s x 5 sets of 10

Captains of Crush
#1 closes x 5, 4, 3 each hand


Meh. Made the KBs a little more difficult. No problems there though. Still thinking about getting a gripper that's slightly easier to train with some higher reps.

[BombDonald]

Squats (no belt)
515x3 @10 - ties PR
475x5 @9
475x5 @10

A. Bench Press
345x4 @10
345x3 @10
315x5 @8.5
315x5 @9
315x5 @10

B. Chins
80x4
80x3
60x5
60x5
60x5

Barbell Curls
45x20
95x5x5


Decent day. Was hoping to get 4's on my top sets, but I'm not quite there with squats yet. Can't be too upset as this is still tremendous improvement even from just a few weeks ago. Just gotta be patient right now.

[mstatefan91]

Awesome squatting and benching. You'll be hitting 515 for 5 next time.

Keep after it bro. Are you going for 575 on Wednesday for deads?

[BombDonald]

Awesome squatting and benching. You'll be hitting 515 for 5 next time.

Keep after it bro. Are you going for 575 on Wednesday for deads?

Thanks man.

I plan on smoking 575x3 without a belt on Wednesday. 575 is my all-time conventional PR lol.

[BombDonald]

While watching my videos of my squat sets again for the 10th time last night, I had an epiphany.

The reason my form has been going to sh*t is that my body is compensating for hip injury I had by keeping stress OFF my hips. This is causing my knees to do weird stuff and I can't focus on keeping them pushed out.

Watching my recent videos I seem to be breaking at my knees first rather than my hips like I used to. I don't necessarily like sitting back when I squat, but the motion needs to be initiated with my hips for my knees to move like they should.

[Juggernaut0]

While watching my videos of my squat sets again for the 10th time last night, I had an epiphany.

The reason my form has been going to sh*t is that my body is compensating for hip injury I had by keeping stress OFF my hips. This is causing my knees to do weird stuff and I can't focus on keeping them pushed out.

Watching my recent videos I seem to be breaking at my knees first rather than my hips like I used to. I don't necessarily like sitting back when I squat, but the motion needs to be initiated with my hips for my knees to move like they should.

Wait, isn't sitting back the idea though? lol Stick that butt out and breaking at the hips?

[BombDonald]

Wait, isn't sitting back the idea though? lol Stick that butt out and breaking at the hips?

Not necessarily sitting back super far, but yes that is the idea. I will always have some knee travel when I squat. Most raw squatters will IMO.

[Juggernaut0]

Not necessarily sitting back super far, but yes that is the idea. I will always have some knee travel when I squat. Most raw squatters will IMO.

I believe I'm guilty of sitting back too far sometimes. My prob right now is hips shooting up first coming back up.

[dlt76028]

I believe I'm guilty of sitting back too far sometimes. My prob right now is hips shooting up first coming back up.

That's me. I'm actually working on initiating knees first to help my torso stay more up right.

[BombDonald]

That's me. I'm actually working on initiating knees first to help my torso stay more up right.

That is one of the main problems actually. In the past I've had problems with my hips shooting back, then I switched things up to keep me more upright but have lost some hip drive in the process. Just need to keep tweaking form.

[ChecksandGiggles]

I heard from Adam Ward that the Lilliebridges were going to be at Relentless. Let this information persuade you.

[BombDonald]

Deadlift (conventional, no belt)
575x3 @10
515x5 @10

Back Extensions
25x10x3

Ring Dips/Close-grip Chins
BWT x10x5


Awesome day.

I heard from Adam Ward that the Lilliebridges were going to be at Relentless. Let this information persuade you.

Saw another guy post about that on ******** as well. If I can get off from work Saturday night I'll be there with the GF.

[Juggernaut0]

605 triple? Holy...

All the reps looked really strong, with the exception of the shaky (literally) 3rd rep of 575. lol Beast mode man.

Awesome new av too. Why oh why does everyone have a 6-pack except me. My diet isn't that bad. lulz

[ErickStevens]

Straps? What next - You gonna' pull sumo, you cheater?

[wick]

Nice PR mate!

[BombDonald]

605 triple? Holy...

All the reps looked really strong, with the exception of the shaky (literally) 3rd rep of 575. lol Beast mode man.

Awesome new av too. Why oh why does everyone have a 6-pack except me. My diet isn't that bad. lulz

Get stronger.

Straps? What next - You gonna' pull sumo, you cheater?

Definitely have grip issues right now

Nice PR mate!

Thanks man!

[BombDonald]

Squats (no belt)
405x10 @8.5

A. Bench Press
275x10 @8.5

B. Chins
40x10

Leg Press
180x15x3

A. Incline Press
185x15x3

B. Chest Supported Row
115x15x3


Everything felt terrible today.

[Juggernaut0]

Squats (no belt)
405x10 @8.5

A. Bench Press
275x10 @8.5

B. Chins
40x10

Leg Press
180x15x3

A. Incline Press
185x15x3

B. Chest Supported Row
115x15x3


Everything felt terrible today.

What happened? Lack of sleep? No energy?

We all have "meh" days. You're fine. lol

[Woody-5]

Good lord that was some strong pulling! In for 600+ for reps

Strong 10 rep sets today. Any linger fatigue in today's session from those pulls?