BombDonald's Powerlifting Log

[BombDonald]

How often do you deload?

The days where I only do 405/275 squat/bench for sets of 5 is pretty much the extent of my deloads. I have very good recovery abilities especially when I am putting the calories down.

Bomb doesn't know the meaning of deload.

Pretty much this lol.


By special request I got a back view of my stance. NSWF or whatever if you don't like the feeling of being teabaggged

[BombDonald]

Deadlifts (conventional, no belt)
405x5
495x3x5

Double KB Clean & Jerks
70s x 5 sets of 10


Pretty easy. No back issues, and my conventional deads are finally progressing faster than my squats.

On Saturday I was playing around with "The Stick" on my left hip flexor where I have a lot of scar tissue build-up (well not really playing since I was almost crying), and I kept going until it seemed to loosen up. As soon as I stood up from my chair, I felt a pop in my lower back. Since then the issues have been non-existent. A simple trip to a chiropractor or something similar a long time ago might have fixed it a lot sooner, but hindsight is 20/20 I guess. Whatever, it's time to really start pounding the conventional deads again

[MattIsBored]

Solid Deadlift session.... Race to 700 Deadlift as well? Might as well throw in a 400 bench.... Heck 1700 total.

[BombDonald]

Solid Deadlift session.... Race to 700 Deadlift as well? Might as well throw in a 400 bench.... Heck 1700 total.

Lol let's do it. 600/400 doesn't seem super far away, but that 700 deadlift will take time.

[wick]

i can fap to this

Deadlifts (conventional, no belt)
405x5
495x3x5

is that 3 sets of 5 or 5 of 3? solid either way

[BombDonald]

i can fap to this



is that 3 sets of 5 or 5 of 3? solid either way

Weight x Reps x Sets, so 5 sets of 3. Left 1-2 reps in the tank each set for sure.

[Tom Bro]

awesome news about the back man!

[BombDonald]

awesome news about the back man!

Thanks dude.




Took a super long contrast shower this morning and am going to smash the fuk out of everything with my roller and lacrosse balls in a little bit. The Stick is supposed to come today as well, looking forward to that.

I've had a nasty cold for about 2 days now, hopefully that goes away soon. Hasn't really effected my appetite which is awesome, but milk tastes terrible.

[Gold182]

Great log and some awesome lifting especially the squats and deadlift!

What sort of routine are you running looks like a short 5/3/1 mixed with other stuff?

Wondered If I could get your input on my routine its on the forum main page.

Cheers

[BombDonald]

Great log and some awesome lifting especially the squats and deadlift!

What sort of routine are you running looks like a short 5/3/1 mixed with other stuff?

Wondered If I could get your input on my routine its on the forum main page.

Cheers

Thanks man.

Don't really follow a routine, just squat/bench/dead 2x week each. Right now my objective is simply to increase my 5RMs, and do workouts that I think will be effective.


I'll take a look at the routine, but be forewarned I am not super good at critiquing things like that.

[hods347]

Random question, but what made you switch over to pulling sumo? Did you randomly try it out one day and it felt stronger?

[BombDonald]

Random question, but what made you switch over to pulling sumo? Did you randomly try it out one day and it felt stronger?

Always have played around with it, but never understood it until late last year. So no, it wasn't always the stronger lift for me. Definitely took some practice.

I remember looking at some chart for determining style based on arm/leg length, and it said I was suited for either. Figured I'd give sumo I try after I saw that. Still haven't ruled conventional out though, especially since I feel I'm good for around 600 right now. We'll see what some moderate intensity volume work does for my deadlift, since I've never trained it like this before.

[MatTheCur]

Always have played around with it, but never understood it until late last year. So no, it wasn't always the stronger lift for me. Definitely took some practice.

I remember looking at some chart for determining style based on arm/leg length, and it said I was suited for either. Figured I'd give sumo I try after I saw that. Still haven't ruled conventional out though, especially since I feel I'm good for around 600 right now. We'll see what some moderate intensity volume work does for my deadlift, since I've never trained it like this before.

You happen to remember where you saw that chart? I've been toying with the idea of possibly pulling sumo, in regards to my height. Bar would be travelling a bit less if I pulled that way.

[riongardner]

You happen to remember where you saw that chart? I've been toying with the idea of possibly pulling sumo, in regards to my height. Bar would be travelling a bit less if I pulled that way.

here is one that I know of:
http://primallifter.com/comparing-su...nal-deadlifts/

[-=Zeus=-!]

So many gawd damn *******s in the gym at 4, I was lucky and got into a squat rack after waiting for only 1 guy to finish.

I think I'll be able to front squat 3 plates by the end of next semester . Did 245x6 pretty easily today with a tweaked back

[MatTheCur]

here is one that I know of:
http://primallifter.com/comparing-su...nal-deadlifts/

Thank you sir!

[ampUP11]

In for a new wine review lol

Drinking Yellow Tail Sparkling White Wine at the moment since it was a gift on my 21 by one of my ******* friends, not too bad...

[ngolsen]

here is one that I know of:
http://primallifter.com/comparing-su...nal-deadlifts/

height: 70"
Torso: 23"
Arms: 23"

FML

[BombDonald]

here is one that I know of:
http://primallifter.com/comparing-su...nal-deadlifts/

That works!

So many gawd damn *******s in the gym at 4, I was lucky and got into a squat rack after waiting for only 1 guy to finish.

I think I'll be able to front squat 3 plates by the end of next semester . Did 245x6 pretty easily today with a tweaked back

******* I don't actually believe you are lifting anymore.

In for a new wine review lol

Drinking Yellow Tail Sparkling White Wine at the moment since it was a gift on my 21 by one of my ******* friends, not too bad...

Lol maybe tonight if I end up drinking.

height: 70"
Torso: 23"
Arms: 23"

FML

Short arms, short legs lol.

Mine is
Height: 68
Torso: 35 (long)
Arms: 29 (long)

I think you are goofing up on your torso measurement, your greater trochanter (where it says to measure from) is probably about 4-6 inches lower than you think it is. Still would be considered a short torso though.

[-=Zeus=-!]

******* I don't actually believe you are lifting anymore.

[BombDonald]

Squats (no belt)
405x5
475x5
515x3
475x5 (paused)

A. Bench Press
275x5
315x5
345x3
315x5 (paused)

B. Chins
40x5
60x5
75x3
60x5 (paused)

Ghetto GHRs
5x5

Super Sit-ups
BWT x10
50x5

Ring Dips/Close-grip Chins
BWT x10
52x5x5


Phenomenal day. Tied my all-time PRs even after the 475/315x5. Next week I'd like to ease up on the warm-ups, bust out the belt and nose tork, and hit 515/345x5. Need to get my bench technique dialed in though, I'll be practicing a lot more on Monday.

Going to be cutting out bench volume in favor of assistance work, I think it gives me more opportunity to work on weaknesses. Also, I'll have less sets so the focus will be on quality of repetitions over quantity.

[johnblythe]

Squats (no belt)
405x5
475x5
515x3
475x5 (paused)

mindsplode. amazing work man.

[ErickStevens]

Those pauses weren't even a one count! Come on, I know you can be more sadistic than that.

[BombDonald]

mindsplode. amazing work man.

Thanks dude.

Those pauses weren't even a one count! Come on, I know you can be more sadistic than that.

Lol, we'll just call them "mini-pauses". They were much tougher out of the hole and that's all I wanted.

[ErickStevens]

2 Count Pause Squats make me feel like my anus is going to prolapse. Fun times.

[ngolsen]

that 515 triple was slightly high due to chest angle being lower that your other sets... causes your hips to rise a tad high and a lot more back involvement.

i had dat der same problem :/

[-=Zeus=-!]

The real question is if OP is lifting tomorrow or not...

[MattIsBored]

Thanks dude.



Lol, we'll just call them "mini-pauses". They were much tougher out of the hole and that's all I wanted.

2 Count Pause Squats make me feel like my anus is going to prolapse. Fun times.

Who cares we all know I'll beat you two to 600

[BombDonald]

2 Count Pause Squats make me feel like my anus is going to prolapse. Fun times.

Yeah I've seen the numbers you put up for those, must be much tougher if you are only in the 300s.

that 515 triple was slightly high due to chest angle being lower that your other sets... causes your hips to rise a tad high and a lot more back involvement.

i had dat der same problem :/

Makes sense.

The real question is if OP is lifting tomorrow or not...

Who cares we all know I'll beat you two to 600

February 9th. Gotta beat that!

[mstatefan91]

Amazing stuff man. Subb'd