The Legend of Bombdog Mortimer

[-JM-]

It's all good brother. I usually read through post so fast, I figured I missed it,

Hey, no bother big guy. I appreciate the fact you even take time to come in here

[-JM-]

*ralgex
*band stretching
*pvc pipe rolling
*sling shot pushups

Bench
barx50
154x10
220x5
264x3
308x1
sling shot
352x1
396x1
shirt
440x1 - 3b
506x1 - 2b
572x1 - 2b
616x1 - 2b
638x1 - 3b
660x1 - 3b
550x3 - 3b

Notes: This was all we did. I will get my accessory in on Saturday. This was the last overload before the meet so I made the most of it. Everything moved nicely except the 616 which nearly pulled me off the bench to the right hand side. It was locked out but at a ridiculous angle. I am not claiming PRs/PBs or anything as I dont believe they are really significant with partial movements but tonight was certainly the most weight I have handled and it was a lot of fun.

Video

[Brian Hopper]

Hell yeah, strong benching bro!!!

[Brian C]

We figure every board is 20lbs added, so that 600 bench should be there bro. The race is coming down the home stretch! Excellent work Justin.

[Coke]

Very nice, that's huge!!

[HJP]

huge benching work!!! Can't wait to see what rises at the meet

[nickp8]

Solid benching.

[-JM-]

Hell yeah, strong benching bro!!!

We figure every board is 20lbs added, so that 600 bench should be there bro. The race is coming down the home stretch! Excellent work Justin.

That would be great BC. I hope that is the case. Coming down the home stretch alright. I obviously wont be attempting 600 until the meet and only if everything is going to plan. No pressure really then, lol. Thanks B.

Very nice, that's huge!!

huge benching work!!! Can't wait to see what rises at the meet

Solid benching.

Cheers guys. Much appreciated.

[-JM-]

*ralgex
*static stretching
*pvc pipe rolling

Squat
Barx~10 (x2)
176x5 (x2)
Briefs
286x3
396x3
506x1
suit on straps down
616x1
straps up & wraps
682x1
700x1

Conv Deadlift
154x5
264x3
374x3
484x1
straps up
572x1

Notes: Gotta take the long drive to do the last heaviest squat with another other team next Friday night as this wasnt the safest with just a back spotter.

Squat - I have been taking a wider grip as it has little to no impact on my shoulders and elbows. Unfortunately, this grip allows my elbows to drift really far back which is causing me to lose upperback tightness and my head to drop. If I bring my grip in I know it will force my chest up. I still have time to fix this and work on my shoulder flexibilty. Most likely, my biceps are really knotted up too. .

Video

Deadlift - Felt strong and the 572 was a speed rep. I am opening at 600 so that was to be expected. I will ramp this up for a heavier single next week and the week after up to about 90%. Then REST.

[-JM-]

*ralgex
*band dislocates
*pvc rolling

Decline Bench
ring on ring
Barx30
132x10
220x5
308x5
308x10

JM Press
132x10 (x4)

VBar Cable Rows
to belly
4x10

Single Arm Lat Pulldowns
3x10 each side

BB Shrugs / Rope Uprows
308x20 / 3x15 (x3)

Short Bar Tri Pressdowns
3x15

Seated front plate raise / Seated DB side raise
3x15 each....ouch

Notes: This should have really just been my upper back day but I put the extra pressing and shoulder stuff in since I missed it on Wednesday.

[Brian C]

Giving the canvas a ride! Great looking squat Justin. Easy set for you. Depth looked good from the front too. Should do you well for the meet. 800 is in the cards for sure.

[Coke]

Fine with them sessions man, making it happen.

[Barbaccio]

Good observation on the squat grip. I had the same issues. I now take a very close grip especially for my size. The squat rep looked VERY easy. You took a LONG time getting there and still came up really fast, very good sign! Bench reps were nice too! Anytime you're in the 10 rep range in the 300's it's a good day!

[HJP]

Squat looked easy! In complete control of it man

[Brian Hopper]

Training looked good on both sessions Justin!!!

[-JM-]

Giving the canvas a ride! Great looking squat Justin. Easy set for you. Depth looked good from the front too. Should do you well for the meet. 800 is in the cards for sure.

Thanks Brian. I dont see me hitting near 800 this time round but definitely intend 800+ come September! I love the canvas. Tighter than my jack but much more comfortable.

Fine with them sessions man, making it happen.

Thanks Coke.

Good observation on the squat grip. I had the same issues. I now take a very close grip especially for my size. The squat rep looked VERY easy. You took a LONG time getting there and still came up really fast, very good sign! Bench reps were nice too! Anytime you're in the 10 rep range in the 300's it's a good day!

Thanks a lot Tone. I will address the grip issue on Friday and see how it changes things for me. Yeah a lot of SHW's take that super wide grip. I have no excuse to be using it lol!! I have terrible down speed on both my squat and bench. SLOW as fu*k.

Squat looked easy! In complete control of it man

Thanks a lot dude.

Training looked good on both sessions Justin!!!

Thanks a lot Hopp.

[-JM-]

*foam rolling
*stretching

45* Back Raises
BWx15
+55x10 (x4)

Leg Press
Super Wide Stance
5x10

Leg Ext
4x15

Seated Leg Curl
4x15

Standing Pulldown Abs
4x20

Notes: This was little more than to fill the muscles up with blood. I am benching tonight and there is no point crippling myself at this stage with just 17 days to go.

[-JM-]

*ralgex
*dynamic stretching
*rumble roller
*static stretching

Bench
barx50
154x10
220x5
264x3
sling shot
308x3
396x3
shirt
440x1 - 3b
484x1 - 2b
528x1 - 1b - opener
572x1 - 1b - projected 2nd
600x0 - 1b
600x0 - 1b

Notes: Pissed off? Yes. Do I think I wont have a chance with the 600 on the day? Fu*k no!!!!

I missed the 600 twice at the same point. The descent and press speed were both smooth and fast. I just couldnt get my right elbow turned and locked. It may sound strange me saying it but the weight felt fine in my hands hence why I am still realistic about hitting it at the meet. The 2nd attempt at 600 was better than the first. I am not 'scared' of this weight anymore although I may have just overthought things a little last night. Fu*k!!!! I want at it again right now!!! This is far from over yet Mr. Cain

[nickp8]

Awesome benching. You will get that 600.

[Brian C]

Lol were like 2 racehorses neck and neck down the home stretch. Whos gonna win!!!

Very nice work buddy. I like the jump for your second attempt to set you up for a go at the 600. Its a good feeling to break that thought barrier of 600 being "tough". Big things are coming!

[HJP]

Benching is strong bro. I am confident in you bro, nail the meet

[Brian Hopper]

Don't sweat it brother, come meet day you'll nail that 600!!! You got some pretty good volume in before you got to 600. Maybe its possible you were gassed out....just a thought.

[Coke]

Don't sweat it brother, come meet day you'll nail that 600!!

No doubt, my thoughts exactly.

[-JM-]

Awesome benching. You will get that 600.

Lol were like 2 racehorses neck and neck down the home stretch. Whos gonna win!!!

Very nice work buddy. I like the jump for your second attempt to set you up for a go at the 600. Its a good feeling to break that thought barrier of 600 being "tough". Big things are coming!

Benching is strong bro. I am confident in you bro, nail the meet

Don't sweat it brother, come meet day you'll nail that 600!!! You got some pretty good volume in before you got to 600. Maybe its possible you were gassed out....just a thought.

No doubt, my thoughts exactly.

Thanks fellas. I truly appreciate all the encouraging comments

[-JM-]

*ralgex
*reverse hypers
*pvc rolling
*dynamic stretching

Squat
barx20
176x10
briefs
286x5
396x3
506x1
suit bottoms
616x1
660x1 - opener
722x1 - projected 2nd

Deadlift
264x5
374x3
484x1
572x1
616x1

Notes: Happy enough. 722 wasnt as fast as I would have liked and my head dipped which I corrected half way up. Everyone said it was as close as the first for depth. Just looked different with the camera angle. Still an inch to go anyhow. Feeling pretty busted up these past few weeks. Some intensive recovery to take place over the next two weeks. Just openers to hit this Wednesday and Thursday and thats everything done.

Vid of 660 and 722...Moved my grip in and it really helped keep my elbows down and chest up. Also, my elbows and shoulders dont feel as bad as i expected today.

Video