BombDonald's Powerlifting Log

[johnblythe]

awesome work, man.

[/JV/]

Weighed in at 196.7.

Squats
529
562
x584

Things were feeling pretty good. I think I just got hesitant with 584 as it was about 20 more lbs than anything I've ever attempted. 562 was tough, but the theme of the day was breaking 1600 and I needed 584 for that.


Bench Press
352
x374
374

My upper body was fubared after squatting, so I lowered my opener from 363 to 352. After my last warm-up of 330 I got kinda scared. I was fairly lackadaisical going into my attempts, and it showed. 352 was way harder than it should have been, and my goofy set-up screwed me up on my first run with 374. Broke out the nose tork for the 3rd attempt and I managed to pull it off. The thing that annoyed me the most was the bench and the tiles of the ceiling not being straight, as I am very OCD about that. Kept feeling like I was twisting or something.


Deadlift
551
600
x617

The spectators were getting f*cking cranky because of the long day, and the fact that it was pretty hot in there from all the bodies. Because of this, they decided to open up the outside doors in the warm-up area to cool the place down. Now it's not the coldest outside right now, but when it's somewhere in the 20s and you're standing there in a singlet with your nipples popping out it's not exactly an optimal situation to warm up for deadlifts. 1st attempt went up good but I almost dropped it from cramping. 2nd attempt was OK. Knew 628 wasn't going to go so I went for 617. Did something goofy with my set-up which caused my hips to shoot up fast, then I actually just straight up dropped it a few inches off the floor from cramping and fell over.


Ended the day with a 1537 total which is a slight PR.


I definitely have some issues I need to address that I am well aware of. Gonna take it real easy for a bit here then maybe get started with some light stuff later this week.

Nice job on the PR total! Your first 600 deadlift in a meet?

I'm thinking you usually weigh around 205? What did you do to get down to 196?

[wick]

Awesome lifting mate.

You'll crush 1600 next meet I'm sure

[Jason2459]

Man I am disappointed















In myself for being so week. Great job at the meet. It wasn't 100% of what you wanted but it seldom ever is. You're definitely getting hella strong and there will be more meets to come.

[zmcdole]

Man I am disappointed















In myself for being so week. Great job at the meet. It wasn't 100% of what you wanted but it seldom ever is. You're definitely getting hella strong and there will be more meets to come.

I'm gonna piggyback what Jason is saying here. Yeah, you didn't have your best day or get what you wanted, but you still hit a PR total. Hitting a PR total when you had a crappy meet can only mean one thing. You got stronger.

[adamsz]

I'm gonna piggyback what Jason is saying here. Yeah, you didn't have your best day or get what you wanted, but you still hit a PR total. Hitting a PR total when you had a crappy meet can only mean one thing. You got stronger.

Words from the wise.

[-=Zeus=-!]

Meh. You did ok.

[-Lucifer]

I'm gonna piggyback what Jason is saying here. Yeah, you didn't have your best day or get what you wanted, but you still hit a PR total. Hitting a PR total when you had a crappy meet can only mean one thing. You got stronger.

This. You are now stronger than you used to be. Be proud of yourself, young man.

[jshaw5]

Awesome job man. To have a "meh" day at the meet and still total 1537, a PR total, is a win in my book. You had a 1550 in you if you just pick the right weights, especially with how easy the deadlift looked. I know that feel when the tiles on the ceiling don't line up, my old gym was like that, drove me nuts. Why no feet on the bench to set up like you normally do, is that against the rules for a meet?

[BombDonald]

Nice job on the PR total! Your first 600 deadlift in a meet?

I'm thinking you usually weigh around 205? What did you do to get down to 196?

3rd time going 600+, did 600 last May and 606 in August.

I was actually fluctuating between 192-195 for a while, so this was a little heavier than normal. Wasn't doing much different with my diet except for drinking less milk. For some reason I weigh like 203 right now though. My weight just shot up.

Planning on moving up to 220 for USAPL events so I can work on filling out the 205 class for IPF events.

Awesome lifting mate.

You'll crush 1600 next meet I'm sure

Thanks man.

Man I am disappointed

In myself for being so week. Great job at the meet. It wasn't 100% of what you wanted but it seldom ever is. You're definitely getting hella strong and there will be more meets to come.

I'm gonna piggyback what Jason is saying here. Yeah, you didn't have your best day or get what you wanted, but you still hit a PR total. Hitting a PR total when you had a crappy meet can only mean one thing. You got stronger.

Words from the wise.

That all makes sense. I am definitely stronger than my last meet where I totaled 1532, but just couldn't put it together.

Meh. You did ok.

This. You are now stronger than you used to be. Be proud of yourself, young man.

Thanks.

Awesome job man. To have a "meh" day at the meet and still total 1537, a PR total, is a win in my book. You had a 1550 in you if you just pick the right weights, especially with how easy the deadlift looked. I know that feel when the tiles on the ceiling don't line up, my old gym was like that, drove me nuts. Why no feet on the bench to set up like you normally do, is that against the rules for a meet?

The benches are just different, nothing to do with the rules. I cramp like crazy on the wide benches from having to move my feet out wider, and from the different position of my back.

My form was also garbage because all I focused on was tucking my shoulders back, when I needed to also keep pressure on my traps. This caused me to touch closer to my neck rather than my sternum.

[Tom Bro]

Awesome job man. Good to see you kill it!

[zmcdole]

Nick, you say you cramp a lot. I'm curious about your protocol for cutting/reloading going into a meet.

[ErickStevens]

Planning on moving up to 220 for USAPL events so I can work on filling out the 205 class for IPF events.

[arian11]

Nick, you say you cramp a lot. I'm curious about your protocol for cutting/reloading going into a meet.

Powerlifters always talk about being crampy and bloated...we are fawking girls.

[BombDonald]

Squats (no belt)
405x10 @8.5

A. Bench Press
275x10 @8.5

B. Chins
40x10

Barbell Curls
45x15
65x10
65x10
45x10
*lmfao


Shouldn't have lifted. The GF was on the fence about going to the gym and said she would go if I went, so I did. Everything felt terrible.




Wednesday, February 13th, 9:00am

Deadlifts (conventional, no belt)
405x10 @8

Back Extensions
BWT x10x3

Ring Dips/Close-grip Chins
BWT x10x5


Meh.

Awesome job man. Good to see you kill it!

Thanks man.

Nick, you say you cramp a lot. I'm curious about your protocol for cutting/reloading going into a meet.

I think my biggest thing was not taking in enough sodium during the meet. That morning I had a good McDonald's breakfast (which I always eat before meets) but during the day I was sustaining myself on granola bars and Monster energy drinks. Had one 32oz gatorade during the day. The day ended up going a lot longer than I anticipated so I didn't plan meals that far out.

Weird thing is that I didn't cut at all. Ate a lot the day before and went to bed around 200.

Powerlifters always talk about being crampy and bloated...we are fawking girls.

Lmfao. The best post I have read in a while.

[LegosInMyEgos]

thats the strangest story of a way a girl has ever hindered gains I've read so far.

[mstatefan91]

thats the strangest story of a way a girl has ever hindered gains I've read so far.

I concur. Strange indeed

You should have just done some super light work and I mean so light that you were bored but ah well.

[BombDonald]

thats the strangest story of a way a girl has ever hindered gains I've read so far.

I concur. Strange indeed

You should have just done some super light work and I mean so light that you were bored but ah well.

Lol thanks for the concern, but I"ll be alright

Just going to repeat these 405/275/405x10 workouts for the next 4 workouts before moving into some heavier stuff again.


This is my new, basic schedule:

Sunday:
Monday: Squat/Bench/Chins (hard day)
Tuesday:
Wednesday: Deads
Thursday:
Friday: Squat/Bench/Chins (easy day)
Saturday: GPP


Accessories will be done after each workout (except maybe Monday, things could get f*cking nutty there), just basic stuff like barbell curls, sit-ups, back extensions, grip work, rows etc.

[BombDonald]

Squats (no belt)
405x10 @8.5

A. Bench Press
275x10 @8.5

B. Chins
40x10

Seated Cable Rows
60x10
90x10
120x10
150x10
180x10


Meh, the higher reps this week made me sore.

Re-working my form right now. I'm really burying my squats but it's causing problems with my hips shooting up to fast. For benching I'm working on keeping my elbows tucked and touching lower. Feels weird, but I think with some practice it'll be much better for me.

[-=Zeus=-!]

come back, I miss you (srs)

[BombDonald]

Double Kettlebell Clean & Jerks
70s x 12 sets of 5 in 20 minutes

Captains of Crush
#1 x 10 closes each hand


Kinda hard. I definitely lost some conditioning.

Definitely going to be doing more grip work. Might get a CoC trainer or something so I can do some higher reps. I've had the #1 for a while and it's still a bitch to close.

come back, I miss you (srs)

No way man.

(but I miss you too )

[Juggernaut0]

BD: At what weight do you start using a mixed grip on DL's? Just curious.

[BombDonald]

BD: At what weight do you start using a mixed grip on DL's? Just curious.

Rarely do I use mixed grip in training, though that is subject to change as I am overhauling my deadlift training.

I used to use straps from 315+. Now that I use better bars at my new gym I don't use straps until 405. Haven't tried doing double overhand with 405 yet.

[Juggernaut0]

Rarely do I use mixed grip in training, though that is subject to change as I am overhauling my deadlift training.

I used to use straps from 315+. Now that I use better bars at my new gym I don't use straps until 405. Haven't tried doing double overhand with 405 yet.

Haven't tried DOH with 405? Interesting. I might look into straps in the near future. I myself just wanna be able to use DOH for as much as possible without having to get myself to use mixed grip. Wanna be able to strengthen my grip.

[BombDonald]

Haven't tried DOH with 405? Interesting. I might look into straps in the near future. I myself just wanna be able to use DOH for as much as possible without having to get myself to use mixed grip. Wanna be able to strengthen my grip.

I'll give 405 double overhand a try real soon once I get my grip strength up a little more.

Using straps isn't a big deal. You should be doing other stuff that strengthens the forearms anyways. Using a mixed grip isn't a big deal either. Do whatever the fuk you want lol.

[Juggernaut0]

I'll give 405 double overhand a try real soon once I get my grip strength up a little more.

Using straps isn't a big deal. You should be doing other stuff that strengthens the forearms anyways. Using a mixed grip isn't a big deal either. Do whatever the fuk you want lol.

Any suggestions? My forearms are lacking in size to begin with, so I've been mixing in wrist curls and every once in a while reverse BB curls. 3 sets of 15, but I might even up the volume a little.

[BombDonald]

Squats (no belt)
475x5 @9
475x3 @8.5
475x3 @8.5

A. Bench Press
315x5 @9
315x5 @9
315x5 @10
315x3 @8.5
315x3 @9

B. Chins
60x5
60x5
60x5
60x3
60x3


Faced away from the mirror for the first time ever in training today. I hate looking at all the idiots in the gym. Squats felt really good though, and form seemed much better than normal.

Benching was OK, started falling back into old habits by not tucking my elbows as much as I should.

Gonna try making a video once per week as a recap.

Any suggestions? My forearms are lacking in size to begin with, so I've been mixing in wrist curls and every once in a while reverse BB curls. 3 sets of 15, but I might even up the volume a little.

Pullups, kettlebell work, farmer's walks, whatever has you holding onto stuff for prolonged periods of time.

[Juggernaut0]

Squats (no belt)
475x5 @9
475x3 @8.5
475x3 @8.5

A. Bench Press
315x5 @9
315x5 @9
315x5 @10
315x3 @8.5
315x3 @9

B. Chins
60x5
60x5
60x5
60x3
60x3


Faced away from the mirror for the first time ever in training today. I hate looking at all the idiots in the gym. Squats felt really good though, and form seemed much better than normal.

Benching was OK, started falling back into old habits by not tucking my elbows as much as I should.

Gonna try making a video once per week as a recap.



Pullups, kettlebell work, farmer's walks, whatever has you holding onto stuff for prolonged periods of time.

Nice squatting and volume bench.

Actually haven't done pullups in a few weeks. Been doing chin-ups lately actually, which I never do. lol

[RipCJ]

Faced away from the mirror for the first time ever in training today. I hate looking at all the idiots in the gym.

That is always the worst part. Nice meet results also.

[mstatefan91]

Don't take away the regular workout vids.......

What is your plan on addressing problems made evident to you at the meet?