BombDonald's Powerlifting Log

[BombDonald]

Deadlifts (conventional, no belt)
405x5
495x3 @8
565x1 @10

DB Laterals
5 sets of 10

Face Pulls
3 sets of 20

Kneeling Cable Crunches
4 sets of 10


565 was harder than I was expecting, definitely was a ME for today. I think it was a beltless PR though.

Would put the video up but I had to do a system restore on my computer a few weeks back, and am reinstalling various programs still. For some reason it says I don't meet the minimum system requirements for Windows Live Movie Maker so I can't edit videos yet.

[ngolsen]

How did that april fools prank go?

Wtf... 565 no belt? Is this real lyf?

[BombDonald]

How did that april fools prank go?

Wtf... 565 no belt? Is this real lyf?

Lol, he saw right through it. I texted one of my roommates that was out of town that another roommate was paralyzed in a car accident along with his girlfriend whom was in a coma. Figured it was early enough in the morning and he would be hungover enough to believe it. Didn't happen haha.

And got it to work, just had to restart my computer lol:



Form looks like crap. Knees are coming in too much, might have to turn my toes out a little more.

[LegosInMyEgos]

fake and gay

[BombDonald]

fake and gay

You caught me. I ordered 6 fake plates that look exactly like the ones in my gym. It's actually only about 300 lbs.

[LegosInMyEgos]

You caught me. I ordered 6 fake plates that look exactly like the ones in my gym. It's actually only about 300 lbs.

I was talking about your 205. You look 150 lbs tops

[BombDonald]

I was talking about your 205. You look 150 lbs tops

Weighed 204 after my protein shake, guess I lost some weight

Wish I could lift this at 150, I'd fukkin rape BongoBanger lol.

[Woody-5]

Excellent belt less pulls. 565 looked like a grind!

[jshaw5]

Nothing to say but WOW

[BombDonald]

Squats (no belt)
405x5
455x3 @8
495x2.5
Don't know what happened. 2nd rep was slower but it was still moving good, should have killed it.

A. Bench Press
275x5
315x3 @8
335x3 @9
335x2x2 @9
275x5
No spotter either

B. Chins
40x5
60x3
75x3 @9
75x2x2 @9
40x5
Lol.


Almost forgot about the meet coming up. It's 5 weeks out, just remembered yesterday lol. Time to start ramping up.

Sucks about squats but whatever. Was hoping for 495x3 @9, since that would be setting me up for a huge single in a few weeks. With 475x5, 495x3 should be no fukking problem. Back is still kinda tired from Saturday's deadlifts but I figured with my conditioning level right now it would have been fine.

Benching was great. Still a little shaky, but I'm getting in the groove of leg drive again. Each set felt better than the last. Hips are cramping bad though. Numbers should be shooting up quickly especially when I start wearing a belt again.

[Ironlife]

Damn solid workout big man!, I loved the deadlift vid!

[johnblythe]

It was nothing magic. Just would go in and nail a heavy set. Say I hit 405x1, next thing I would try to get would be 365x5, then 425x1, 385x5, 405x3, 365x8, 405x5, 455x1, etc. Just kept eeking my way up the ranks. Once I hit 455x3/495x1 things leveled off though. I remember going in and nailing 405x8 quite a bit at that point.

I've always been hellbent on doing things the way I want to do them lol, thus my lack of following a set program. My wrestling coach back in high school told me I was the least coachable person he has ever met.

interesting. the magic was in the milk.

now i have to figure out how to get up to 405 to begin with

[BombDonald]

Damn solid workout big man!, I loved the deadlift vid!

Thanks dude.

interesting. the magic was in the milk.

now i have to figure out how to get up to 405 to begin with

The magic was in eating a lot and working my ass off. The milk just aided in that.

405 isn't too bad to get to, just gotta be confident and consistent in your efforts.

[Juggernaut0]

Hmmm. Yeah, that DL probably ruined your heavy squats today.

No biggie. You'll be fine. Glad that bench is gettin back up quick.

[johnblythe]

Thanks dude.

The magic was in eating a lot and working my ass off. The milk just aided in that.

405 isn't too bad to get to, just gotta be confident and consistent in your efforts.

exactly.

and exactly.

got to 315 in year one. would love to get to 405 by year 2, currently working on getting rid of the extreme excess i put on from ultra bulking for a few months. hoping/planning to start moving back upwards on the weights by mid summer and get those 4 plates conquered by first of next year.

[BombDonald]

Hmmm. Yeah, that DL probably ruined your heavy squats today.

No biggie. You'll be fine. Glad that bench is gettin back up quick.

Me being a pussy bitch ruined squats today.

exactly.

and exactly.

got to 315 in year one. would love to get to 405 by year 2, currently working on getting rid of the extreme excess i put on from ultra bulking for a few months. hoping/planning to start moving back upwards on the weights by mid summer and get those 4 plates conquered by first of next year.

Sounds like you are moving in the right direction.

[mm55]

Sucks about the squats, still plenty of ramp up time for the meet. I hate when my hips get tight trying to arch on bench, so friggen annoying lol.

[Tom Bro]

some epic lifting going on brother

what numbers are you hoping for

[BombDonald]

Sucks about the squats, still plenty of ramp up time for the meet. I hate when my hips get tight trying to arch on bench, so friggen annoying lol.

Yeah they are actually sore today lol.

some epic lifting going on brother

what numbers are you hoping for

I've been on the fence about doing this meet for a while so I am not 100% committed yet. Got until April 27th to mail in the entry. Main goal would be just to break past a 1500 total and 600 deadlift.

[BombDonald]

Squats (no belt)
405x3
455x3 @8
495x3 @10
Got my sh*t together, fixed my form, and attacked it. Depth was shady though.

A. Bench Press
275x3
315x3 @8
345x2 @10
Wanted 3 but couldn't get my groove. Played it safe.

B. Chins
40x3
60x3
85x2

Sling Shot Bench Press
375x3 @8.5
405x1 @9.5


Much better than Monday. I was so pissed that I had to try it again.

Got video but I probably don't have time to put it together today.

[Ironlife]

Squat numbers always puts a smile on my face coming here.

Whats the sling shot being so hard today? I remember you did 435 or more one time. I guess the two - three massive exercises prior tired you out

[BombDonald]

Squat numbers always puts a smile on my face coming here.

Whats the sling shot being so hard today? I remember you did 435 or more one time. I guess the two - three massive exercises prior tired you out

425x1 is my best, and that was fresh. I'm more than happy with how it turned out today. I wanted 405x2 but played it safe. Left shoulder is a little beat up from the stretching I've been doing, so that held me back a bit.

[Juggernaut0]

495x3? Knew you had that. Noice

[BombDonald]

495x3? Knew you had that. Noice

Thanks.

[Woody-5]

Sick fukking squat triple! Can't wait to see you hit a new 1rm
Dig the bench double as well

[BombDonald]

Sick fukking squat triple! Can't wait to see you hit a new 1rm
Dig the bench double as well

Was thinking about doing a beltless 1RM (possibly a beltless gym total day), but not sure yet.

As far as belted goes, I won't go higher than 545x1 before the meet. Hopefully I'll smoke that and be ready for 551+ at the meet. I'll get an idea of what I will attempt in the next few weeks. Getting a better idea of how I peak with squats, and hitting a true 1RM outside of competition seems to be very counterproductive.

[ChecksandGiggles]

hitting a true 1RM outside of competition seems to be very counterproductive.

Well, yeah.

I have the same problem. I like hitting huge lifts in the gym, but am going to start learning to save them until the meet.

[BombDonald]

Well, yeah.

I have the same problem. I like hitting huge lifts in the gym, but am going to start learning to save them until the meet.

It's just so tempting and so pointless at the same time lol.

For benching, however, hitting 1RMs prior to competition seems to help.

I am probably gonna max my conventional deadlift within the next 1.5 weeks, since I will be switching back to sumo soon. Gotta start practicing the movement again so I can pull 600+.

[mm55]

glad you hit it

[csday924]

It's just so tempting and so pointless at the same time lol.

For benching, however, hitting 1RMs prior to competition seems to help.

I am probably gonna max my conventional deadlift within the next 1.5 weeks, since I will be switching back to sumo soon. Gotta start practicing the movement again so I can pull 600+.

Race you to 600