BombDonald's Powerlifting Log

[BombDonald]

Like the commentary on your vids, good stuff, subbed to your channel and log

Thanks man. Banned though I see lol.

Sheeeiiit, I'm always recovered, nahmsayin'?

TMI

just realized you're 30. mind=blown. i thought you were in your early 20's.

Pssshhh by the time I'm 30 I'll be 2x as jacked and at least 1.5x better looking than Erick.

Why do you think he's so jacked and tan? He's compensating for his age...

He's got that old man strength!

[-Lucifer]

Forever alone crew here lol.

Aren't there any decent chicks there?

[ngolsen]

images of nick pitching a tent alone in the woods... dat ass...

[BombDonald]

Aren't there any decent chicks there?

Of course, I like being single.

images of nick pitching a tent alone in the woods... dat ass...

Lol.

[-=Zeus=-!]

Aren't there any decent chicks there?

[ErickStevens]

just realized you're 30. mind=blown. i thought you were in your early 20's.

Why do you think he's so jacked and tan? He's compensating for his age...

30 is old? ffffuuuuuuuuuu

[BombDonald]

Squats (no belt)
405x5x5

A. Bench Press
275x5x5

B. Chins
40x5x5

Super Sit-ups
BWT x10x5
*almost puked, finished just under 8 minutes while listening to "A Little Piece of Heaven" by A7X

Ring Dips/Close-grip Chins
BWT x10x5


Form was alright and speed was good, but both could have been better. It's cold as fuk right now (6 degrees, and it's gonna get colder) and even my short walk from my car to the gym had my feet and legs really cold. Took a while to warm them back up.


Finally got my new template figured out in a moment of clarity while driving home from the gym.

Sunday:
Monday: Squat/Bench/Chins (volume) + upper body accessories
Tuesday: Kettlebells
Wednesday:
Thursday: Squat/Bench/Chins/Deads (intensity) + full body accessories
Friday:
Saturday: Kettlebells

Gives me only two days in the gym, and I will be able to go balls out both times most likely. This will also give me some great conditioning for my competition since I'm having such a crazy day on Thursday. Also might be driving to a powerlifting gym on some Thursdays, so that gives me a chance to actually practice my sumo deadlifting on a good bar once in a while. Still going to continue pulling conventional for training purposes though.

The kettlebell days will be a little more than clean & jerks from now on, I'll be doing a lot more RKC stuff like windmills, Turkish get-ups, snatches, etc. Consider these more of feeder workouts than actual training days, since my main two days will be what really count. These will be good for my core, shoulders, and overall flexibility though, so that will definitely be a big +.

Should be able to recover quite well on this split, so I'm excited to see what I can do.

[Juggernaut0]

Noice work as usual.

I'm still a little confused at your DL training though. You train all conventional, and then only pull sumo style at meets?

[BombDonald]

Noice work as usual.

I'm still a little confused at your DL training though. You train all conventional, and then only pull sumo style at meets?

Pretty much. I crushed 606 last meet without training it for like 3 months, and that was while dealing with a lower back injury.

Sumo form comes really easy to me (at least recently, it didn't always) so I only need to practice it a little with a few singles before the meet. Last meet the only sumo training I did was literally only 3 singles with 405 two days out, then at the meet did 315/460(warm-ups)/529/578/606. That was after only haphazard conventional training because I f*cked my lower back up. Think I could have gone 611 or 617 that day too.

Things could change as I get stronger, but for now I like training in this fashion. I plan on taking 635 for a ride next time I'm in a powerlifting gym to see where I'm at.

I don't like the idea of doing too much repping with sumo either since I don't feel it has much carryover, plus not training it I don't have any limits on my mind about what I think I could hit, especially since meets come down to the deadlifts when there is close competition. Only number I necessarily plan on is a solid opener that there is no way I will miss. I just want to be able to say to myself "you need xxx to pull ahead of this guy, now f*cking do it". At that point it doesn't matter how training has been going or what you were planning on hitting, it just matters that you hit the number for the win. Hope that makes sense, it's the best I could do to rationalize and describe my thoughts lol.

[-Lucifer]

I prefer pulling sumo as well. That stance is more natural to me, plus, I get to maintain a flat back, no matter how heavy the load gets. The bottom part is the hardest, though. Sometimes it feels like forever before I can get the bar up a few inches.

Sunday:
Monday: Squat/Bench/Chins (volume) + upper body accessories
Tuesday: Kettlebells
Wednesday:
Thursday: Squat/Bench/Chins/Deads (intensity) + full body accessories
Friday:
Saturday: Kettlebells

I like it.

[KevinAlvarez123]

Finally got my new template figured out in a moment of clarity while driving home from the gym.

Sunday:
Monday: Squat/Bench/Chins (volume) + upper body accessories
Tuesday: Kettlebells
Wednesday:
Thursday: Squat/Bench/Chins/Deads (intensity) + full body accessories
Friday:
Saturday: Kettlebells

Will you be doing this for an extended period of time?

[LegosInMyEgos]

I hate the idea of doing all 3 lifts for intensity on the same day. There is no way.... no way.

[-Lucifer]

I hate the idea of doing all 3 lifts for intensity on the same day. There is no way.... no way.

He'll think of it as a mock meet + accessories.

[mstatefan91]

Finally got my new template figured out in a moment of clarity while driving home from the gym.

Sunday:
Monday: Squat/Bench/Chins (volume) + upper body accessories
Tuesday: Kettlebells
Wednesday:
Thursday: Squat/Bench/Chins/Deads (intensity) + full body accessories
Friday:
Saturday: Kettlebells

If this is clarity then I will continue living in insanity.

[-=Zeus=-!]

y u no lift friday morning instead of thursday afternoon

[Kent.White]

30 is old? ffffuuuuuuuuuu

Wait until y'all get to my age.

[Kent.White]

P
I just want to be able to say to myself "you need xxx to pull ahead of this guy, now f*cking do it". At that point it doesn't matter how training has been going or what you were planning on hitting, it just matters that you hit the number for the win. Hope that makes sense, it's the best I could do to rationalize and describe my thoughts lol.

How do you keep track of your competitors at a meet? The ones I have been to don't post anything until the end.

[-=Zeus=-!]

Wait until y'all get to my age.

Age: 55

[Kent.White]

I turn 56 next month before Christmas.

[BombDonald]

Will you be doing this for an extended period of time?

We'll see. For now it should work.

I hate the idea of doing all 3 lifts for intensity on the same day. There is no way.... no way.

It's not that bad, I have no time restraints on Thursday afternoons, so I can take my time. It would only be working up to a top set for squats (no back-offs), top set for bench (1-2 back-offs), and a top set for deadlift (0-1 back-offs). That's not that much to handle.

Example:

Squat
405x3
475x3
515x5

A. Bench Press
275x3
315x3
345x5
315x8

B. Chins
40x3
60x3
75x5
60x8

10-15 minute break)

Deadlift (conventional)
405x3
495x3
565x3

Heavy, but the volume is low. If I can't handle that I might as well pack up my bags and go home.

How do you keep track of your competitors at a meet? The ones I have been to don't post anything until the end.

The guys that run USAPL in MN do a FANTASTIC job of running meets. At the last meet in August they had two projectors displaying stats running, one by the platform and one in the warm-ups area. The State Meet in February will be at the same venue as the August meet, which is great because we have stacked competition in the 198/220s that will come down to the deads.

I did a meet a couple years ago when I was supposed to be duking it out with another 181 who had almost an identical total, and the score table got pissed when I asked what one of his squat attempts was gonna be lol. Isn't that the entire point of a competition?

[PeterGibbons316]

I find it much easier to deadlift after one heavy squat set compared to a 5x5 or even a 3x5.

[ngolsen]

I hate the idea of doing all 3 lifts for intensity on the same day. There is no way.... no way.

guess you'll never do a meet then.

[BombDonald]

KB Windmills
a few each side with a 35 to warm-up

Double KB Clean & Jerks
70s x10x5

Turkish Get-ups
35x 3 sets of 5 each side


Meh. I need to improve on my exercise selection. I'll play around a lot more on Saturday most likely. Eventually doing Turkish Get-ups with the 70 or 88 will be f*cking brutal.

I find it much easier to deadlift after one heavy squat set compared to a 5x5 or even a 3x5.

I do too actually. Already warmed up, I'd have no problem starting with 405 (which I might actually do for my workouts lol).

guess you'll never do a meet then.

Meets are humbling sometimes for people who don't have conditioning. I hear for big IPF meets they barely have a chance to change gear to start warming up for the next event. Boom boom boom done.

[Kent.White]

I guess the meets I have been to have been going to a basketball game with no score posted during the game. When it is over they announce the winner. Need to try and change that next time.

[BombDonald]

Squats (no belt)
405x3
455x3
505x4 - PR

A. Bench Press
275x3
305x3
335x5 - PR
335x3 - all paused, PR I guess

B. Chins
40x3
55x3
70x5 - PR?
forgot to do my last set

Deadlift (conventional, no belt)
405x3
515x3
405x1x3 - sumo, belt

Ring Dips/Close-grip Chins
BWT x10
52x10 - UGLY AS FUK


Things went alright. Probably bit off a little more than I could chew as I wanted 5's for all my top sets. It's usually benching that I screw up on and not squats, so that is a change of pace.

About to start going against the one of the fundamental rules of BombDonald Law.....I'm going to start training with a belt all the time. It's time to start getting aggressive with my squat sets and my back can't handle deadlifting without a belt.

I'll get the video up pretty soon if I don't pass out on my couch.

[Woody-5]

Sick work bomber!
Huge PRs on the bench and with the beltless squats

335x3 paused after that 5RM is just as impressive!

[BombDonald]

Sick work bomber!
Huge PRs on the bench and with the beltless squats

335x3 paused after that 5RM is just as impressive!

Thanks Woody. Nice to finally have a solid bench PR.

[Kent.White]

Solid work there.

[BombDonald]

Solid work there.

Thanks Kent.

[dan_g_28]

Love the ammonia hits for accessory work. I is proud.