BombDonald's Powerlifting Log

[adamrochester]

avi is sick bro !

[BombDonald]

avi is sick bro !

Thanks.

[-Lucifer]

That's if I even do them again. I just felt like having an "arm day" for once lol.

Fair enough. I always thought using a barbell movement like the floor press or the CGBP is the best way to boost your bench.

[BombDonald]

Fair enough. I always thought using a barbell movement like the floor press or the CGBP is the best way to boost your bench.

Barbell work is probably the best. I don't feel like I have gotten much out of lighter assistance work as far as benching goes. My bench always seems to make gains when I am able to handle a decent volume with high %'s, which obviously is not all the time.

I am going to nail 275x15. I promise. That is my #1 priority for benching before I start tapering down before the meet, along with my 405x15 squat

Once I start hitting 80% and more I will start close-gripping again, I just don't feel like it after hitting higher reps with 75%.

[Tom Bro]

are you going for 405 x 15 beltless?

[BombDonald]

are you going for 405 x 15 beltless?

No belt, hopefully within a month. Gonna do 405x10 squat and 275x10 bench today and I'll toss up a video to show where I am at.

My repping abilities are typically really good compared to my max attempts though :/

[BombDonald]

Squats (no belt)
405x10 - kinda tough

Bench Press
275x10 - SMOKED it
275x8
275x6

Pull-ups
BWT x12
BWT x10
BWT x7 - dead

Super Decline Sit-ups
BWT x10
BWT x10
BWT x10 - very difficult at this point

Not much to say. Fantastic workout and I felt like brick sh*t-house.

I'll throw up a video when I get home from class.

[breathinglife]

10 rep squats are bound to feel hard. 405x10 is beastly, though.

[BombDonald]

10 rep squats are bound to feel hard. 405x10 is beastly, though.

That they are. My lungs hurt more than my legs lol.

[BombDonald]

No song, no audio at all. YouTube is being uncooperative

I need to find a list of artists that are disabled.

[Ironlife]

Made it look too easy 275 bench shouldnt be that light!!!

[csday924]

I came!

[Tom Bro]

both sets were super clean.

very nice

[goosefrabbas]

Wow.

[-Lucifer]

Awesome video. Makes me want to squat + bench like that today.

[BombDonald]

Made it look too easy 275 bench shouldnt be that light!!!

Thanks. 275 is only ~75% of my max though, it should be pretty easy.

I came!

both sets were super clean.

very nice

Bench was super slick but the squats were a little tougher than necessary, that's what I get for knocking out the first 6 reps as fast as possible lol.

Wow.

Ha thanks.

Awesome video. Makes me want to squat + bench like that today.

This is how I used to workout MWF, but I would vary how heavy I would go. I love these workouts.

[BombDonald]

Kettlebell Swings
2x16kg - 15 reps - 3 sets
2x24kg - 10 reps
2x32kg - 6 reps

Those 32kg'ers really caught me off guard. Took a lot of body positioning to keep them moving and prevent myself from falling over. I reckon getting to sets of 10+ will be good for me. The amount of lower back involvement is incredible.

[BombDonald]

Alright, I got my programming figured out for a while here. It is similar to how I was training when I deadlifted 545x3 and 585x1 (with the slightest hitch). Quite simple, and I enjoy it. Only thing that really is different is that I will be making Tuesday my "kettlebell day" instead of a rest day.

Sunday-
Monday- Squat/Bench/Pullups/Situps
Tuesday- Kettlebell Swings
Wednesday-
Thursday- Squat/Bench/Pullups/Situps
Friday-
Saturday- Deadlift

Arm and shoulder work will be thrown in when I feel like it. Reps are going to start higher and start tapering down before my meet. I feel like I have a better handle of how to prepare for competition now, so I should be able to peak right with it.

Deadlifts are essentially just going to be ramping up to one work set, and maybe a back-down set. Maybe something like 515x3 then 455x5 from a deficit or something similar.

[Ironlife]

I have always wondered what kettlebell swings feel like., westside guys love that stuff

[BombDonald]

I have always wondered what kettlebell swings feel like., westside guys love that stuff

They are interesting, but I love them. You could basically do them while holding a dumbbell on one end as well.

It just teaches you hip snap and is a good exercise for your hamstrings/glutes/lower back/forearms. I could see how they eventually could have diminishing returns once you reach a high enough weight/reps, but I am not CLOSE to that yet. Once I nail something like 20 reps with 32kg'ers that will change, but until then I got things that could improve.

Really stretches your hips out too. I am seriously contemplating giving sumo deadlifting another try after playing with these a little longer.

[-Lucifer]

Sunday-
Monday- Squat/Bench/Pullups/Situps
Tuesday- Kettlebell Swings
Wednesday-
Thursday- Squat/Bench/Pullups/Situps
Friday-
Saturday- Deadlift

Looks great. KB swings are good for what? I'm guessing the hips and core, right?

[BombDonald]

Looks great. KB swings are good for what? I'm guessing the hips and core, right?

Pretty much. I have always been a fan. Not sure why I ever stopped doing them.

[BombDonald]

Squats (no belt)
405x10

A. Bench Press
275x10
275x8
275x6

B. Pull-ups
BWT x12
BWT x10
BWT x8

A. V-Bar Push-downs
95x8
95x8
95x8
95x8
95x8

B. Barbell Curls
95x8
95x8
95x8
95x8
95x8

45 minutes, done. Skipped sit-ups because I was on the verge of puking. Once I got to the locker room I puked. A lot. Lol.

Probably a bit too much volume for me, I kinda lost focus at the end and got sloppy.

[Liftamulti]

Lmao did u seriously throw up?

[BombDonald]

Lmao did u seriously throw up?

Ha yeah. It was probably more about what I ate before/during working out than the workout itself, had 2 sausage-egg-cheese sandwiches, a big cup of milk, animal rage within 1.5 hours of working out, and my Gatorade I was drinking during the workout had too much powder in it lol.

[Ironlife]

Ha yeah. It was probably more about what I ate before/during working out than the workout itself, had 2 sausage-egg-cheese sandwiches, a big cup of milk, animal rage within 1.5 hours of working out, and my Gatorade I was drinking during the workout had too much powder in it lol.

Horrible feeling, as it comes up you just think of all those wasted calories for the day

[BombDonald]

Horrible feeling, as it comes up you just think of all those wasted calories for the day

I'll live. It was actually all I ate today, considering I slept 8:00am-2:30pm lol.

Got some good food and a protein shake post-workout though, but it's time to drink some whiskey now.

[Ironlife]

I'll live. It was actually all I ate today, considering I slept 8:00am-2:30pm lol.

Got some good food and a protein shake post-workout though, but it's time to drink some whiskey now.

lulz you drink? Doesnt it affect your training

[BombDonald]

lulz you drink? Doesnt it affect your training

Pretty much every week. Half the videos I have on YouTube I probably still have alcohol in my system when I worked out lol, especially most of my deadlifts since it is typically my Saturday lift.

Doesn't effect me that much if I stay hydrated. I easily drop 3-5 lbs of water from a night of drinking.

[csday924]

I have no idea how nick stays so lean with all the **** he eats????? All that whiskey gets mixed with pepsi max too if I remember right so you know he didn't sleep well no matter how drunk he is/was. Dude is a ****ing machine.