BombDonald's Powerlifting Log

[BombDonald]

Deadlift (olympic bar)
585x1
635x0 - missed a few inches off the floor
585x2.1
405x played around for a while


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[BombDonald]

A. Bench Press (comp grip, TNG)
365x1
385x1
405x0

B. Bench Row (comp grip? lol)
265x1
275x0
275x1

A. Bench Press (medium grip)
345x3x5

B. Bench Row (medium grip)
245x3x5


Besides some easy log and kettlebell work this week, I'm gonna take it super easy on my back leading into the competition on Saturday. Figured some heavy benching would be good for my morale right now.

Obviously I'm upset about not achieving the ONE AND ONLY GOAL I HAD FOR THIS TRAINING CYCLE, but I gotta move on. At least I think I'm better understanding how deadlifts work for me.

[BombDonald]

Did terrible today. Might have been last. I don't even know.

Each event was a max of 60 seconds.


Axle Clean & Press (235) for reps: 3 reps. Horrible. I need more practice with the axle.

Deadlift Medley (450 axle, 500 farmer's, 550 deadlift, 650 frame for reps): Ripped through the first 3 lifts easily. Struggled getting balanced with the frame but finished with 9 reps once I got moving.

Truck Pull: a few inches short of finishing. Only person not to pull it the length of the course in my weight class.

Farmer's Walk (230 each hand, 120 feet, 2 turns): Allowed one drop, which I did at about 85 feet then couldn't make it past 100ish. Dead last.

Atlas Stones (5 stones starting at like 230): missed the 2nd stone. I suck.


Just ordered some $99 farmer's handles. My grip is never going to be an issue ever again.

[izzygrant]

that's what you get for going to strongman.

[BombDonald]

Squat
405x5
225x paused front squat triples

A. Bench Press (medium grip)
315x5x10

B. Bench Row (medium grip, no straps!)
225x5x10


Squats felt horrible. It's like I'm starting all over.

Benching and rowing got better as the sets progressed. Didn't use straps at all! My forearms are gonna f*cking hurt tomorrow.

that's what you get for going to strongman.

I'm doing both now! Not gone from powerlifting by any means.

[BombDonald]

Trap Bar Deadlift (no straps)
495x5x5

Machines
a bunch of high reps on several exercises


Deadlifts were easy, but my hands couldn't take anymore.

[BombDonald]

Olympic Lifting
95 lbs for about 30 minutes of drills

Log Clean & Press
160x several singles


Decided how I'm going to approach things from now on. It's going to be a lot of olympic lifting, along with log work, benching, rowing, farmer's walks, and occasional event or event-style work for strongman.

I really, really suck at olympic lifting though. Finally was able to do some full overhead squats today, even if it was only 95 lbs. Also practiced catching my cleans in a squat which basically made me look handicapped. Having issues transitioning from the rack position to jerking though, as it ends up in my fingertips after the clean and I can't get a grip on it again. It took a lot of self control not to go above 95, and I probably still shouldn't go above 95 until I get more fluid with my form.

Was watching a bunch of Eddie Hall videos the other day and wanted to try his style of log clean and presses. I like it a lot. Seemed to click right away. Might make the transition to only doing presses in training instead of jerks.

[BombDonald]

Olympic Lifting
95 lbs for about 30 minutes

Snatch
135x1
155x1
175x0
175x1 - pressed out
175x1
185x0
185x0

Clean & Jerk
185x1
205x1
205x1
135x several


Felt like I needed to test things a little bit. 135 was my old PR on snatches lol. Had some weird pain in my left leg so I didn't go heavier on clean & jerks.


9:00pm

A. Bench Press
345x3x5

B. Bench Row
245x3x5


Had the urge to handle something heavy. Every working set was a grind but I was never in danger of missing a rep. Triceps are still massacred from all the machine extensions the other day.

[BombDonald]

Hang Power Snatch
155x3x5

Hang Power Clean & Jerk
205x3
225x2.5 - missed clean
205x3x4

Log Clean & Strict Press
210x1
230x1 - UGLY

Farmer's Walk
190 each hand for a longer trip followed by several short trips because my grip was shot


Things felt really good today. Both my snatch and clean feel MUCH more comfortable already. Probably a little longer duration than I'd like to do for my workouts right now, but once my snatch and C&J get heavier it will feel like those alone will be a more satisfying workout.

[zmcdole]

lol'd at 82 degrees here in minnesota. I saw a minibomb in the background.

[BombDonald]

Swimming
150m

Almost died.

lol'd at 82 degrees here in minnesota. I saw a minibomb in the background.

When it's 30-40 degrees warmer than usual, it feels like we're on the equator.

The little guy is getting huge.

[BombDonald]

A. Bench Press
365x3
365x2x4

B. Bench Row
275x3
275x2x4

Log Clean & Strict Press
210x3 - PR

Overhead Squat
95x a bunch

[BombDonald]

Snatch
175x 8 singles?

Clean & Jerk
245x0
245x1 - PR
245x0
245x0
225x2.5 - hang cleans


Solid. I need more confidence with cleans. They easily have the height, I just need to drop faster and jam my elbows forward.

Pretty sure I have the flu. It's time for a nap.

[BombDonald]

Snatch
185x1 - PR
195x0
195x0

Clean & Jerk
245x1
255x0
255x0
255x0
225x5 singles

Log Clean & Strict Press
180x3x5
*super easy


Snatching sucks. So do cleans for that matter. Trying to figure out how to put squatting and deadlifting back in the picture without committing exercise induced suicide. Something has to give.

It's basically gonna come down to whether I'd rather deadlift or do olympic lifts most likely. I could train the olympic lifts hard and deadlift when I have to, but I'm not sure if I'd see any improvement on my 1RM. The movements (oly lifts vs deads) are too different to do both effectively IMO.


8:30pm

A. Bench Press
335x5x3

B. Bench Row
255x5x3

Log Clean & Strict Press
160x5x3

I totally underestimated how tired out I would be from working out earlier. BARELY got the 3rd set of benching and I was hoping for 5 sets

[BombDonald]

Squat
455x5x3

A. Bench Press (TNG)
335x5x5

B. Bench Row
245x5x5

Ring Dips/Chins
50x5x5


Dumped the olympic lifting because it's stupid (and I'm too old, which is actually the main reason lol), and decided to simply alternate powerlifting and strongman days with a day of rest between. Should be able to recover well and have more time to work on my flexibility and mobility. I'd like to do the splits and a full back bridge soon. Deadlifts will probably be on strongman days since my powerlifting days run pretty long as it is without them.

Might start making some training videos again soon, but I gotta start filming my sets again first!

[LegosInMyEgos]

what age does one become old?

i think its 24

[BombDonald]

what age does one become old?

i think its 24

When you can no longer lift with a hangover. AKA about 24.

[BombDonald]

Log Clean & Jerk
210x5x5

(Strongman?) Deadlift
500x5x3

Farmer's Walk
280 each hand x 5 sets

Lying Barbell Extensions/Barbell Curls
100x10x3


Not sure why I was hitching the **** out of my deadlifts today.

Damn it. Messed up my video pretty bad and I'm not in the mood to fix it right now.

[adamsz]

While I don't comment too much in here, I do lurk here and there. You've always inspired me with your lifts, and you're generally very consistent throughout the years.

Keep it up and good luck with the PLing/Strongman training. Interesting to see if you can balance it out and do well at both simultaneously.

[BombDonald]

While I don't comment too much in here, I do lurk here and there. You've always inspired me with your lifts, and you're generally very consistent throughout the years.

Keep it up and good luck with the PLing/Strongman training. Interesting to see if you can balance it out and do well at both simultaneously.

Thanks man. It shouldn't be terribly hard to balance them IMO. I kind of look at both sports as assistance work to the other. My general strength is improving quite a bit, just need a bit more implement practice before I'll be a force in strongman.

[BombDonald]

Squat
455x5x3

A. Bench Press
340x5x3

B. Bench Row
250x5x3


Terrible day. Everything felt like it was grinding from the first rep of each set. Cut things down to 3 sets and skipped dips/chins. Maybe it was laziness. Either way I was pretty worn out from work.

[BombDonald]

Started a new log. I'm on an indefinite hiatus from powerlifting, so I figured I'd make a new one and put this one away.

http://forum.bodybuilding.com/showth...hp?t=167547901

[BombDonald]

Gonna start logging again. I'm back to powerlifting and now strongman, and am not going to mess around with other stuff any more. I tried a run at some Crossfit stuff last summer and hated my life. Got down to about 180 lbs and barely looked like I lifted anymore. Couldn't squat 495 or bench 365, and barely managed a touch and go triple with 545 by the end. Managed to hit an unimpressive 295 clean & jerk and a 210 snatch. My cardio was great but size large t-shirts were getting baggy on me

Fast forward to January, and I hit a 1565 total at a meet in Wisconsin. Went 8/9 with 518/551/573 363/385/396 551/595/x617. I was shocked when I missed 617. It slipped out of my right hand at lockout. I've been battling a broken right ring finger since last summer and the strength isn't coming back. It was the first time I had pulled without straps so I didn't realize how bad my grip was in that hand. Lost to a couple of Wisconsin guys at that meet, which I obviously wasn't too mad about since 1565 was my best ever total.

2 weeks later, I did a strongman meet. Made a fast and brutal cut to 181 for a 24 hour weigh-in. I was walking around at 198 and made that cut in about 36 hours. Got back up to 201 by the next morning lol. Won 3 out of 5 events and got 1st place. Considering going to NAS Nationals in June.

3 weeks later, I did the Minnesota State Meet, and only managed a 1520 total. Injured my hip in my last training session leading up to the meet trying to squat 545 for reps, and went 529/x562/scratch x374/374/x402, 551/584/617. Bench opener was easy, but I hit the rack coming up which scared me causing my left elbow to bend. 3 reds. Got it easy on my 2nd and went for 402 since nobody was close to me on total. It was SUPER CLOSE but I stalled at lockout for whatever reason. Wrapped my wrists for 617 and used a hook grip with my right hand (gripped underhand with my left), and managed to hang onto the bar. It went up fairly smooth but grip was still definitely an issue.

[Rosienumber53]

Where do you live in Minnesota? It'd be cool to train once or twice with someone who actually cares about lifting.

[BombDonald]

2/25/16
Ring Dips/Chin-ups
+20x10x5

Recently added a vest to these, I mainly do them for blood flow/pump work but they were getting super easy with just my bodyweight. Considering dropping the vest and working in the 12-15 rep range instead though.


2/26/16
Deadlift (8" blocks)
495x10x3

Short workout. I'm experimenting pulling from a high height to see the effect it will have on my posterior chain development. I had a deep soreness from this workout in my upper/middle back.


2/27/16
Bench Press
365x5 (2 board) @10
295x10
275x10x4
Farmer's Walk
100 each hand x ~600 total meters

Not squatting until Monday to let my hip recover, which I still always squat and bench on the same day. I honestly thought I would rip 365x10 on a 2 board, which in hindsight was arrogant. I'm trying to bump up my base 10x5 weight, but 295x10x5 wasn't going to happen. Even the last 2 sets with 275 got quite difficult.

[BombDonald]

Where do you live in Minnesota? It'd be cool to train once or twice with someone who actually cares about lifting.

Chanhassen. I workout either at Lifetime Fitness (where I work) or my home gym depending on the day.

[Rosienumber53]

Chanhassen. I workout either at Lifetime Fitness (where I work) or my home gym depending on the day.

Damn, i live 5 miles away from the Canadian Border

[-=Zeus=-!]

....dyel

[martin_mathers]

Ayyyeee you're back.

[BombDonald]

2/29/15
Squat
365x10x3
Bench Press
275x10x5

This was stupid hard for some reason. My upper back is still fairly sore from farmer's on Saturday which probably was the main reason, which effected both lifts. Also did this on a break from a 9am-1030pm shift so that made it even better.

My hip definitely didn't like the squats but I feel like I can and should do rep work without pushing the weight too much.

Damn, i live 5 miles away from the Canadian Border

That's really far away :/

....dyel

Now that I'm not doing crossfit, yes.

Ayyyeee you're back.

Hey hey hey.