BombDonald's Powerlifting Log

[BombDonald]

Some serious benching there nut job

Ya it tied my PR for volume, but I did it in far less time. I did 8 sets of 3 last winter but it took me about an hour. I could probably do 10 sets of 3 in that time now.

I want 365 so bad. So fukin bad. I might throw a tantrum if I don't get it soon. I know I am not far off. Just gotta put it all together and do it.

[Sven Draconian]

Not that I should be giving you advice, but it might be time to look into getting some chains/bands for the benching. Might need to trick the CNS for a bit.

[BombDonald]

Not that I should be giving you advice, but it might be time to look into getting some chains/bands for the benching. Might need to trick the CNS for a bit.

I really would like to try those out, but my gym isn't exactly the place I could use that stuff once it actually it is busy during the school year. I really have to keep it minimal.

Chains would be almost impossible since I don't have a place I could keep them, but I have been debating getting some mini bands for deadlifting at least.

[zmcdole]

Not that I should be giving you advice, but it might be time to look into getting some chains/bands for the benching. Might need to trick the CNS for a bit.

I really would like to try those out, but my gym isn't exactly the place I could use that stuff once it actually it is busy during the school year. I really have to keep it minimal.

Chains would be almost impossible since I don't have a place I could keep them, but I have been debating getting some mini bands for deadlifting at least.

I just read an interview done with Dennis Cieri (#1 raw 198lb bencher 535lbs) from back in 2006 and he said that he doesn't use any chains, bands, boards or anything. Here's his quote from the interview: "Get a good program and diet and stay the course. You will get stronger over the long term. Focus on fundamental lifts like bench, db press, tricep lockouts and pushdowns, etc. Don't get into anything fancy like boards, chains, bands, etc. I never use any of that stuff."

He's gonna be at a meet that I'm competing in here in Vegas. I'm definitely gonna try and ask him around 1 million questions.

[BombDonald]

I just read an interview done with Dennis Cieri (#1 raw 198lb bencher 535lbs) from back in 2006 and he said that he doesn't use any chains, bands, boards or anything. Here's his quote from the interview: "Get a good program and diet and stay the course. You will get stronger over the long term. Focus on fundamental lifts like bench, db press, tricep lockouts and pushdowns, etc. Don't get into anything fancy like boards, chains, bands, etc. I never use any of that stuff."

He's gonna be at a meet that I'm competing in here in Vegas. I'm definitely gonna try and ask him around 1 million questions.

Definitely familiar with Dennis Cieri, dude is an unreal bencher. Too bad he bombed out of IPF bench worlds though lol. Gotta give credit to the guy for his attitude though. Go gold or go home.

I do like his philosophy. There is nothing that irritates me more than somebody in the exercise section saying something to an inexperienced lifter about using chains/bands. IMO things should be kept as simple as possible as long as possible.

I feel that my benching weakness is just overall strength right now, but definitely feel that my deadlift weakness is my lockout (or maybe just technique). Squat I am definitely not interested in added apparatus right now.

[BombDonald]

Deadlift (semi-sumo)
225x8
315x5
405x3
495x1 - slick
545x1 - kinda slow
585x0 - couldn't break the floor

Rack Pulls (above knees, conventional)
585x1
635x1
675x1 - heavy, lol

Deadlift (conventional)
495x5 - grindy

Deficit Deadlift (~4")
405x8


Fuk sumo, going back to my conventional ways. I have way too many problems with my sumo techniques. Once I address my lockout issues with conventional, I will be in the 600s no doubt.

Gonna post a video for critique and lulz.

Really though, deadlifting sux.

[mm55]

want to see sumo fails lol. That's my problem with it too, as long as I can break it off the floor its going up.

[BombDonald]

want to see sumo fails lol. That's my problem with it too, as long as I can break it off the floor its going up.

I was debating posting the failed attempt since it is so pathetic looking, but I will post it just for you

[Woody-5]

Good lord that's a lot of deads! My back hurts now
495x5 conventional after all the semi sumo and rack pulls? Good stuff! I want to see 600!

[mm55]

I was debating posting the failed attempt since it is so pathetic looking, but I will post it just for you

<3.....any failure where you can't break it off the floor is gonna look pathetic haha. It's happened to be with much less weight than that.

1000th post in ur log

[BombDonald]

Good lord that's a lot of deads! My back hurts now
495x5 conventional after all the semi sumo and rack pulls? Good stuff! I want to see 600!

Yeah, my back is pretty fried. Might still do some handstand push-ups and chins later tonight though since I only did bench on monday this week.

I will probably just skip 600 and go right to 605, I despise 2.5 lb plates lol. We will see though.

<3.....any failure where you can't break it off the floor is gonna look pathetic haha. It's happened to be with much less weight than that.

1000th post in ur log

You sonofabish lol, I knew it was coming, and should have just posted something so I could get it. As long as I get the 5000th, I'll die happy.

Watching it again, it looked like it got moving very slightly, but it was just too heavy. I don't think I am fully recovered from squats on monday though and that probably had something to do with it. My hips just weren't working right today.

[BombDonald]

[BombDonald]

After doing a little research, I might try deadlifting in my Do Wins. I feel like it will help me keep my lower back in a better position which will in turn make lockouts smoother. I don't think the extra 1" of ROM is going to be the end of the world, and I am strong off the floor anyways.

[mm55]

rofl bro that was some sweet pulling aside from the fail, you got it fresh.

[BombDonald]

rofl bro that was some sweet pulling aside from the fail, you got it fresh.

Maybe. That would be rough regardless. Though with conventional, it is probable I can hit it right now.

[zmcdole]

I think you're pulling too much on the sumo. Too much back and not enough hips/leg drive. If you ever try sumo again set your feet a touch wider. Not a ton, but just a little. Here's my last sumo pull: 610 http://www.********.com/v/533881037155

[BombDonald]

I think you're pulling too much on the sumo. Too much back and not enough hips/leg drive. If you ever try sumo again set your feet a touch wider. Not a ton, but just a little. Here's my last sumo pull: 610 http://www.********.com/v/533881037155

I do see what you mean. It just seems so hard to sink my hips lower to start the lift, and I think the fact I have always done conventional is making me still pull conventional even with a wider stance.

Setting up with straps doesn't help either IMO, I would rather just grip it and rip it. The bars are just so hard to hold onto though. Last meet I got 573 on my 2nd attempt with zero grip issues, and almost missed a 545 to grip the week before when I tried not using straps (but did use chalk).

A buddy of mine that lives pretty close is getting a deadlifting bar for his garage, so I will definitely be checking that out sometime. Might be just what I need to get my training going with that.

[zmcdole]

I do see what you mean. It just seems so hard to sink my hips lower to start the lift, and I think the fact I have always done conventional is making me still pull conventional even with a wider stance.

Setting up with straps doesn't help either IMO, I would rather just grip it and rip it. The bars are just so hard to hold onto though. Last meet I got 573 on my 2nd attempt with zero grip issues, and almost missed a 545 to grip the week before when I tried not using straps (but did use chalk).

A buddy of mine that lives pretty close is getting a deadlifting bar for his garage, so I will definitely be checking that out sometime. Might be just what I need to get my training going with that.

Chalk is essential. Most gyms don't have bars that are good for deadlifting or they don't allow chalk. If you get a chance to workout in someones garage where you can do WHATEVER THE HELL YOU WANT without gym managers piping off at you, go for it.

[BombDonald]

Chalk is essential. Most gyms don't have bars that are good for deadlifting or they don't allow chalk. If you get a chance to workout in someones garage where you can do WHATEVER THE HELL YOU WANT without gym managers piping off at you, go for it.

Definitely gonna check out my buddy's garage gym.

I can do most things I want to do in my gym since I try to make friends with the staff (and it is pretty dead with it being that most students are gone for the summer), but I hate the lack of intensity of everyone else. Sometimes there is a yoga class going on right underneath where I do deadlifts. Fukin stupid.

My favorite is when there is nobody else in the gym. Then I can just be focused.



Meet is only 6 weeks out at this point, gotta start finalizing my plans for total. Optimally I would like to go 1509 since that would beat the other MN guy that went 1503 in february. Next year I will beat him head to head (he only does the MN State Open for raw). Gonna require a 600/606 pull though, which will be TOUGH.

[BombDonald]

DOMS is bad....lol.

[zmcdole]

Definitely gonna check out my buddy's garage gym.

I can do most things I want to do in my gym since I try to make friends with the staff (and it is pretty dead with it being that most students are gone for the summer), but I hate the lack of intensity of everyone else. Sometimes there is a yoga class going on right underneath where I do deadlifts. Fukin stupid.

My favorite is when there is nobody else in the gym. Then I can just be focused.



Meet is only 6 weeks out at this point, gotta start finalizing my plans for total. Optimally I would like to go 1509 since that would beat the other MN guy that went 1503 in february. Next year I will beat him head to head (he only does the MN State Open for raw). Gonna require a 600/606 pull though, which will be TOUGH.

You can get that 600. Before I pulled 600, the most I had ever done in the gym was 585. I had never pulled 600 in the gym before then. Since then, the most I have ever pulled in the gym is 620. I fully expect a minimum of 640 on the July 9th. I tend to pull more on the day. Better bar, fully rested, atmosphere reeks of testosterone, etc. You'll get that 600. No doubt.

[BombDonald]

You can get that 600. Before I pulled 600, the most I had ever done in the gym was 585. I had never pulled 600 in the gym before then. Since then, the most I have ever pulled in the gym is 620. I fully expect a minimum of 640 on the July 9th. I tend to pull more on the day. Better bar, fully rested, atmosphere reeks of testosterone, etc. You'll get that 600. No doubt.

That will be the plan. Probably won't have to worry about much in terms of competition, so a failed 3rd attempt wouldn't even matter as long as I total mid 1400s. 540-363-606 will be the goal.

I don't see how you wouldn't hit that 640 next weekend. Your training has been looking good.

[csday924]

No 600 = automatic forfeit.

What research about shoes, I was using but stopped recently. Would like info.

[BombDonald]

No 600 = automatic forfeit.

What research about shoes, I was using but stopped recently. Would like info.

Lol no 600 will be a fail in my mind. My #1 goal is to beat 1503 though.

It's just what Rippetoe was saying about them basically. It was haphazard research more to justify trying out olympic lifting shoes haha.

http://forum.bodybuilding.com/showth...ting+oly+shoes

[csday924]

Lol no 600 will be a fail in my mind. My #1 goal is to beat 1503 though.

It's just what Rippetoe was saying about them basically. It was haphazard research more to justify trying out olympic lifting shoes haha.

http://forum.bodybuilding.com/showth...ting+oly+shoes

It is worth a shot, I like them and will go back to using shoes. How are the DL bars at this meet, any idea?

[BombDonald]

It is worth a shot, I like them and will go back to using shoes. How are the DL bars at this meet, any idea?

Last year they were fine. My knowledge of bars is limited though. It was at a different venue as well.

I hope that a bunch of crossfit geeks show up since it's on their own turf. There is only about 800 crossfit gyms in the cities.

[-Lucifer]

Great pulling, Sir. Those deficits made me nauseous.

[Ironlife]

Great deadliftin my man, nice vids too. All those people laughing out loud around you werent very helpful

[BombDonald]

Great pulling, Sir. Those deficits made me nauseous.

They made me feel nauseous lol. I was so exhausted by them time I got home I could barely keep my eyes open once I sat on the couch.

I was just pissed about my 1RM performance so I just kind of went nuts. I should have filmed the 675 high rack pull, I was shaking like a little b1tch.

Great deadliftin my man, nice vids too. All those people laughing out loud around you werent very helpful

Haha that one took me a second. I shouldn't even tried after that 545 pull. Or maybe I should have just tried conventional. Either way I will get it soon.

[Ironlife]

Lulz, strong man bro.
My best rackpull touching top of knee cap is 595x2 w/straps and damn that was tough to lockout i cant imagine 600+

Can i ask u a Q: What are your thoughts on upper body plyometrics carry over to bench press? eg Clap push ups with weight vest etc..medicine ball throws on a bench and catch it etc.