BombDonald's Powerlifting Log

[BombDonald]

5/1/16

off


5/2/16

Ring Dips/Chins
20x10x5

Took it easy because I knew work was going to be hell. Plus my back needed more rest.


5/3/16

Snatch
135x a lot
Clean
275x1x20
315x1x5 !!!!!!!!!!!

Feeling powerful on cleans.


Kettlebell Long Cycle
70s x10x5

Getting back into these. Good for conditioning. I'm also going to include more assorted KB training most likely.

[BombDonald]

Recent training footage.





A meet from a few months ago, I was a 181 here LOL. Probably doing a strongman meet next weekend, probably in the 220 class unless there is a reason to go 181.

[BombDonald]

5/4/16

One-arm KB Swings
70x10x10 (each arm)

Felt good. Loosened my back up quite a bit.


Log Clean & Jerk (hang)
250x3x5

Ouch. Did this while the GF was sleeping 10 feet away without making a sound other than a few deep breaths.

[BombDonald]

5/5/16

lots of stretching and mobility


5/6/16

AM

Power Snatch
155x1x10
185x1x5
Clean
275x1x20
Power Snatch
155x10
KB Long Cycle
106s x3x5

Power snatching is more efficient for me than regular snatching right now. I need to figure out my catch position if I ever want to snatch 225+. Cleans were EASY.

PM

Ring Dips/Chins
20x10x5

Planning on doing this later.

[BombDonald]

5/7/16

Axle
160-200 x a bunch of singles

Log Clean & Jerk (blocks)
210x5x10

Assorted grip training


Axle went poorly as I was being mentally soft about it hitting and dragging up my sternum. My grip also sucks as I can't power clean 200 without losing my grip.

Decided to let loose on the log with short rests instead of doing farmer's, stones or kettlebells. Planning on some hiking this afternoon, but if I don't I might do farmer's and kettlebells if my hands don't explode.

[BombDonald]

5/8/16

Homemade Cannonball grip stuff and hanging from an axle in my power rack. Crazy forearm pump.


5/9/16

Front Squat
405x1 @8.5

Snatch
155x a bunch

Clean & Strict Press
155x1
185x1
205x1
225x1 @10

Clean
315x1x10
335x0
335x1 (+ 20 lb PR)
350x0
350x0

Ring Dips/Chins
+20x10x5

Bodyweight Tricep Extensions
+20x10x5


Holy crap I'm feeling powerful right now. Smoked 405 on front squats, and I'm figuring out my hand spacing on snatches a bit more. I was gripping it just slightly too wide before and hitting between my hips and belly button rather than right at my hips. Index on the rings seems to be the sweet spot, which I thought was too narrow before.

A buddy was pressing so I decided to see what I could do. Kinda disappointed because 225x1 is and old PR. I had 245 in mind when I started. Wasn't planning on going heavy for cleans, but 275 was moving super fast so I went for 315. Didn't miss any reps at that weight. Decided to go for some big PRs since 315 was moving so quick, and I'm glad I did. Got 350 to my shoulders but couldn't get my elbows through... just kinda wussed out I reckon. I plan on getting 365 next time I max, as crazy as that sounds.

Upper body stuff is getting pretty easy, but with how much I'm pushing progression on everything else, I'm not in a terrible rush to add more weight to that stuff.

[BombDonald]

[BombDonald]

5/10/16

AM

Log Clean & Jerk (hang)
160x10x5

Grip work
~5 minutes

Quick workout. Realized I haven't done higher reps on log for a bit, and it showed toward the end of the last few sets.


PM

Front Squat
365x5 wrapped, PR

KB Long Cycle
70s x10x5


Wraps were pretty loose, but I've done 365x4 without wraps so I can't necessarily consider this a better performance. Knees were a little achy so I decided to try the wraps.

[BombDonald]

5/11/16

AM

Snatch
155x a lot

About 45 minutes of only snatching.


PM

Hang Snatch
155x a lot

About 30 minutes of only hang snatching. Found out today I have to do a max hang snatch at Alpha Regionals in 5 weeks, so I'll probably do mostly hang snatching until then. They're likely better for my snatch anyways since my 2nd pull kinda sucks.




Gotta decide whether I even want to do this meet on Saturday as I've done no specific event training and have little to no experience on 4 of the 5 events.

1. Harnessed Truck Pull: NA
2. Axle Clean & Press for reps: I'm terrible and rarely practice them
3. Moving Medley: NA
4. Car Deadlift for reps: but no straps though, WTF
5. Conan's Wheel: NA

3 things I've never done, 1 I suck balls at, and 1 strong event.

[mstatefan91]

I would probably skip the event. Just my 2 cents.

[BombDonald]

5/13/16

AM

Ring Dips/Chins
+20x10x5

Trying out some pre-exhaustion type stuff before doing weightlifting this afternoon, I've heard that some weightlifters do that so they are forced to use better form.


PM

Front Squat
405x2.5

Hang Snatch
185x1x20 (!)

Clean
275x1x20

Deficit Handstand Push-ups (~4")
BWT x10x4
BWT x8


Did 155 for a few and those felt good, so I decided to try 185. Ended up moving those really good as well so I kept going. Actually did all 20 without missing. Initially I was planning on 315x1x10 on cleans but I didn't feel like going heavy after all those snatches.

I would probably skip the event. Just my 2 cents.

I'm skipping it.

[BombDonald]

5/14/16

Mobility

OHS
45x a million, trying to bring my grip in closer

KB Long Cycle
70s x10x5

KB Throws
70x a lot

Cannonball Grip
140x until my left arm couldn't take anymore

Sprints

Mobility


Relaxing day. Main plan was to get some kettlebell work in and address some mobility issues. 70s x10x5 is turning into a lazy workout, I either need to increase the reps or add sets. I feel proficient with the movement again so it's time to push them a little more.

[BombDonald]

Forgot to post this. I'll have more stuff put together when I get home and have my microphone.

[BombDonald]

5/16/16

Front Squat
405x3 - PR

Hang Snatch
135x a lot
155x3x5

Hang Clean
275x1x20


Found out it's not going to be a 1RM hang snatch at the regional competition, it's a 2RM hang clean. I can barely catch 225 on the way down, so it's gonna be a matter of whatever I can catch, I'll hit for 2 reps. Tried at least controlling the descents with 275, but wasn't able to hold on to any of them. Catching 275 with a hook seems like it will rip my thumbs clean from my hands, but maybe I'm just being a pussy.



Ring Dips/Chins
+40x10x5

Increased the weight back to 40. Seems like a good choice.

[BombDonald]

5/17/16

Hang Snatch
135x some

Hang Clean (+ catch)
225x some
275x1

Figured out a way to catch cleans by dropping the bar to my upper quads. It kinda hurts, but I should be able to hit at least 315x2 on hang cleans at the contest. Found out it's going to be a 5 minute cap to get to maximum weight.


Log Clean & Jerk (blocks)
210x5x10

Needed to do something I didn't suck at, plus get my heart rate up a little bit. I'm feeling extremely strong at this movement right now, probably will take 300 for a ride again in the near future.




5/18/16

Ring Dips/Chins
+40x10x5

Stone Lap/Squat/Return
180x 50 total reps

Blah. I'm so fukking sore still from those hang snatches on Monday, worse than yesterday. Forced myself to get a workout in though. Probably gonna start incorporating higher reps on ring dips and chins, as I'm plenty strong on them but could use more endurance. Plus, wearing a 40 pound vest to do them all the time sucks. Especially with summer approaching it will be more enjoyable to maybe take my rings outside once in a while. I also need to work on my abysmal muscle-up skills, and also get better at handstand walking along with some other bodyweight stuff.


"Diane"
21-15-9 reps for time:
225 deadlift
Handstand Push-ups
*2:03

Been thinking about this one for a while, and finally just said screw it, let's get it done. Did it with no warm-up, with the deadlifts on grass and the handstand push-ups on cement as I did it at 11:00pm outside trying not to make much noise. Turns out 2:03 is a pretty studly time in Crossfit circles, but this workout definitely played to my strengths. If I didn't waste time grabbing some chalk before 225x15 I would have went sub-2. Should probably play around with some of these shorter Crossfit metcons more often to improve my conditioning a bit.

[BombDonald]

Mobility day today, including a bunch of overhead squats with 95 trying to bring my grip in.

[BombDonald]

5/20/16

Snatch
a bunch of random weights, got 185 a few times, inconsistent form

Clean
315x1x5

Hang Clean
275x1x20

Muscle-ups
some

Terribleness. Missed about 3 attempts at 315 on cleans, but still got 5 total. Wanted at least 10 and maybe 20 if things were going easy, but I stopped after a terrible miss.


Ring Dips/Chins
100 total reps each

Short rests, crazy pump.


5/21/16

Log Clean & Jerk (blocks)
250x3x5

"King Kong"
3 rounds for time:
1 Deadlift 455lbs
2 Muscle Ups
3 Cleans 250lbs
4 Handstand Push Ups
*not sure on my time as I haven't watched the video yet lol

"Diane"
21-15-9 reps for time:
Deadlift 225
Handstand Push-ups
*1:55

Pretty intense day. I need to include workouts like these more often.

[BombDonald]

Hello to anyone still subscribed to this bizarre training log. I had a lackluster run at the "Alpha" Nationals mentioned in the past several posts and lost to a very destructive Danny Nichols and other extremely fit monsters in the national contest.

I am officially retiring from competitive exercise and returning to being big and strong.

My training going forward is simply going to be intuitive-based strongman/powerlifting training. My weight bottomed out close to 180 again by the time the national contest rolled around, and I'm back up to 192ish as of right now but am looking to start a hard bulk once training feels right and I'm ready to gain some weight (basically after my "noob" gains from starting up strength training again). I'm not really that concerned with putting on some fat as I like the way I look/feel/perform with a little more bodyfat, as compared to being a shredded in the low 180s, but I don't want to put on weight for no reason.

Training isn't going to be "sexy", just a lot of work with moderate percentages.



10/18/16

AM
Atlas Stone
180x50 @54"

No tacky, and didn't push the pace at all. Simply putting in some work and practicing my technique.

PM

Ring Dips/Chin-ups
+20x10x5

Working on eliminating my kip for chins, but it's tough. Especially since I've gained about 10 lbs and am still wearing a vest.

[JamesA1990]

Wait a tick so you just competed in crossfit too?

powerlifting, weightlifting, strongman and crossfit log, i like it

[BombDonald]

Wait a tick so you just competed in crossfit too?

powerlifting, weightlifting, strongman and crossfit log, i like it

I currently work at Lifetime Fitness, and they do their own version of Crossfit which is called Alpha. Never done weightlifting though! I suck too much at snatching and am not sure if I actually want to get good at them or not. My jerk sucks too for that matter. Much better at pressing or push pressing.

[BluntD]

I am officially retiring from competitive exercise and returning to being big and strong.

And I am officially returning to following this journal! Hooray!


Focus on getting as big and strong as possible while you're still young. You can worry about getting "fit" when you are old and broken like me, and general health becomes the only thing you can really manage anymore.

[BombDonald]

10/19/16

Log Hang Clean & Jerk
160x10x5

Meh. I've been doing this weight a lot recently and it's not very hard, but it's good practice and has put some size back on my traps and shoulders. I'd like to eventually get to 210x10x5, which I think will be doable at a higher bodyweight. If I could press a 320+ log at 198 that would be pretty awesome.

And I am officially returning to following this journal! Hooray!


Focus on getting as big and strong as possible while you're still young. You can worry about getting "fit" when you are old and broken like me, and general health becomes the only thing you can really manage anymore.

Lol my thoughts exactly. I'll also be 29 shortly, so it's not like you're that much older than me!

[BombDonald]

10/20/16

Safety Bar Squat
235?x10x5

Bench Press
275x10x5


Picked up a SSB on Monday and this is only my 2nd workout with it. Played around with some heavier singles and my weaknesses were immediately apparent, it almost knocked me over with 325. It feels like it is going to build my legs up quite a bit more than back squats, which hopefully will increase my back squat once I start prepping for my next powerlifting meet. Plus it should do a better job of building up my back and hamstrings which should have an impact on my deadlift. It seems like the perfect piece of equipment for me.

Benching was solid. First couple bench workouts back I had to use 255 because I couldn't manage 275 for more than one death set of 10. Gaining some weight and getting back in the groove increased my bench fast.

[BluntD]

Lol my thoughts exactly. I'll also be 29 shortly, so it's not like you're that much older than me!

29?! Holy **** we've been on this stupid website way too long!

I'd love to work in some SSB squats from time to time, but my gym has this bootleg version where the foam pads extend almost all the way to the bottom of the handle bars so there's basically no where to hold on to. Goes perfect with the trap-bar that can't fit more than 4 plates per side.

[BombDonald]

10/21/16

Trap Bar Deadlift
365x10x5

Bench Press
275x10x5


Picked up a trap bar over the summer on Craigslist, and it only has low handles which I like. I can always use blocks if I want to elevate it.

Was going to do 315 on deads, but realized I'm benching nearly as much as I'm deadlifting and felt like a pussy. Wasn't planning on benching again today, but it felt like the right thing to do.

29?! Holy **** we've been on this stupid website way too long!

I'd love to work in some SSB squats from time to time, but my gym has this bootleg version where the foam pads extend almost all the way to the bottom of the handle bars so there's basically no where to hold on to. Goes perfect with the trap-bar that can't fit more than 4 plates per side.

Ha no kidding. It doesn't seem like there are many left from 2010, let alone 2006! They're probably the smart ones! The advice on these boards seems a lot worse than it used to be, but that may be from being a little wiser than I was in my early 20's haha.

Bootleg as in it's not cambered at all, just a top attachment? That sucks. I don't even need to hold the handles on mine. I've also never seen a trap bar with that short of collars, are you using bumpers?

[BombDonald]

10/23/16

Safety Squats
285x10x5

Bench Press
275x10x5


Balled up and put more weight on for squats, and everything went fine. Still moving fast and only slowing down slightly by the end of the sets.

Bench is improving as well, usually the last reps of the last set are death but today they were merely uncomfortable. Might do a bench-only meet on November 12th just for the hell of it and take YOLO attempts.

[BombDonald]

10/24/16

AM

Log Clean & Jerk
160x10x5

Did this 20 minutes after waking up because I woke up late and wanted to get it in before work. It sucked.

PM

Farmer's Walk
150s x100' x10

Super quick workout, and really too easy. I definitely need to increase the weight so I'm fatiguing in the 50' range.

Also did a bunch of parallel bar dips while playing with my kid at the park, and might actually switch over to them instead of ring dips. I stopped doing regular dips a while ago and switched to rings so my shoulders could move more freely, and I might be switching back so my shoulders can't move as freely. My shoulders are definitely imbalanced and that becomes quite apparent with the fixed apparatus. My triceps got a nice pump too which I don't really get from ring dips.

[BluntD]

Bootleg as in it's not cambered at all, just a top attachment? That sucks. I don't even need to hold the handles on mine. I've also never seen a trap bar with that short of collars, are you using bumpers?

No bumpers on the trap-bar, using just regular 45s. Technically it can "fit" 5 plates a side, but I say fit in quotations because the last plate is literally hanging off the very end of the collar leaving no room left to attach a clip; so as soon as you touch down after the first rep that last plate pops off. Frustrating. I guess I could try running a chain\rope through the plate handles to hold them all in place, but I'm too lazy to go through all that effort.

I could probably force myself to use the SSB without gripping those front handles but the couple times I tried it just felt really awkward.

[BombDonald]

10/25/16

Dips
BWTx20x5

Best my shoulders have felt in a LONG time. Definitely dropping ring dips and switching to regular dips, at least for now.

Super sore in my upper back from yesterday, which was unexpected.

[BombDonald]

10/26/16

Atlas Stone
180x50 @54"

Took way too long on this. Got too distracted doing house things between reps. My technique and speed are improving nicely though.