The Legend of Bombdog Mortimer

[Brian Hopper]

Nice back-to-back sessions!!!

[Coke]

Hanging tough with the huge squats, way to maintain - props on the great deads and accessory work as well.

[Brian C]

I think its time to get those shoulders checked out bud. Something is going on in there.
Heck of a lower day too.

[-JM-]

Nice back-to-back sessions!!!

Thanks Brian.

Hanging tough with the huge squats, way to maintain - props on the great deads and accessory work as well.

Thanks a lot Terry. Just treading water.

I think its time to get those shoulders checked out bud. Something is going on in there.
Heck of a lower day too.

Maybe BC. I will wait until the new year and see how they are. Cheer pal.

[-JM-]

Wide Stance GMs
beltless
132x10
132x10
176x10
220x5
264x5

45* Back Raises
BWx15
+33x10
+44x10
+55x10

Leg Press
12pltsx10 x4

Standing Pulldown Abs
4x15

Leg Ext/Leg Curl
3x20 super setted

Notes: Biggest pump I have had in my legs and lower back in quite some time. Twas good.

[-JM-]

[Brian C]

"Maybe BC. I will wait until the new year and see how they are. Cheer pal. "
Hopefully all is good with them. That shirt looks incredible! Cant wait to hear about it.

[Brian Hopper]

Now thats a xmas gift!!! Good luck with it.

[-JM-]

"Maybe BC. I will wait until the new year and see how they are. Cheer pal. "
Hopefully all is good with them. That shirt looks incredible! Cant wait to hear about it.

Yeah, I think I know what Dave Tate meant when he said it was about as gangsta as it gets. The scoop is insane and the collar is a good 1/2" broader than the ace had. Plus all those big fat seams are 4 ply.

Now thats a xmas gift!!! Good luck with it.

Cheers Hopp. I will need it.

[-JM-]

Squat
worked up to
484x2

Rack Pull
bogey height below knee
484x3

Weighted Decline Abs
4x10 w/33lbs

Notes: just treading water. Felt ok.

[-JM-]

High Inc DB Press
worked up to
100sx6

Tate Press
4x10

VBar Pulldowns
4x10

Facepulls
3x15

Short Bar Tri Pressdowns
3x10

Plate Raise
3x15

Notes: Got in and out pretty quick. Just getting something done. Shoulders felt alright throughout.

[-JM-]

Bench
Barxsome
154x8
220x5
264x3
shirt
374x3 - 3b
440x3 - 3b
484x3 - 2b
506x1 - 1b
528x1 - 3b

Face Pulls
4x10

Notes: First night back with the crew. My shirt is absolutely hanging on me but that will change when I gain about 20lbs . May still need the sleeves altered very slightly though. I faltered with the 506 off a one board. I pressed straight up and lost the line a bit. It didnt feel particularly heavy in my hands but I ended up having to grind the lockout a bit.

Video

[Brian Hopper]

It's about time you updated, lol. Solid training sessions!!!

[Coke]

Superior lifting going on, very impressive to say the least!

[Brian C]

Great benching for the first session Justin.

[-JM-]

It's about time you updated, lol. Solid training sessions!!!

You said it man. Havent had the training sessions to put in though lol....

Superior lifting going on, very impressive to say the least!

Lol, thanks Terry. Doesnt feel too superior.

Great benching for the first session Justin.

Cheers B. I really liked the shirt.

[-JM-]

SLDL 3'' Deficit
double overhand and straps
402x5 x3

45* Back Raises
BWx15
+44x10 x3

Leg Press
4x10

Standing Pulldown Abs
4x15

Leg Ext / Leg Curl
3x15 each

Notes: Typically shitty feeling session after a period of over indulgence. Ready to tear it up now though. First things first........ gain 20lbs.

[Brian Hopper]

Nice SLDL!!! I'll give you 20lbs

[NickAus]

Found you!!!!!

Love the commitment bro!!

Strong work.

[Brian C]

Nice SLDL!!! I'll give you 20lbs

I got some to give too! haha

[-JM-]

Nice SLDL!!! I'll give you 20lbs

Thanks Brian. I wont be long in getting it back on. Nosebag is attached.

Found you!!!!!

Love the commitment bro!!

Strong work.

Thanks mate. I have honestly just been treading water and no more.

I got some to give too! haha

Shame on you... Be swole.

[-JM-]

*liniment
*stretching
*rolling

Bench
Barxlots x2
154x10
220x3
308x6 w/slingshot
shirt on
374x3 - 3b
440x3 - 2b
484x1 - 2b
506x1 - 2b
528x1 - 2b

FacePulls
3x15

Notes: I have (like many others) got some kind of shitty mild flu like illness. I had put it down to just being a head cold (blocked sinuses, sore ears, streaming eyes, runny nose etc) but as I found out last night its effecting me all over. Everything felt like death. The gym was freezing and warming up was hard. Just felt like a load of balls from the moment I walked in.

On a plus though, since I have been having difficulty with my shoulders (right more so than left now) my training partner brought his slingshot which I tried and it worked a treat. The 308 moved like speed bench so I have ordered one. At least I can get some decent bench accessory in without having to wait until my shoulder doesnt hurt. The first week of the Southside Bench Program starts next Wednesday but that really isnt really a big issue as once the shirt is on I have little to no problems with my shoulder and as I said its almost all to do with the right shoulder now.

[Brian Hopper]

You still got some solid bench work in considering the circumstances. Nice job!!! What's the bench program like?

[NickAus]

Yep, great work with a cold bro!!

Btw whats your current goal for the BW?

[-JM-]

You still got some solid bench work in considering the circumstances. Nice job!!! What's the bench program like?

Thanks Brian. Taking low volume to a whole new level. If Dorian Yeats ever benched in a shirt thats what his sessions would have looked like, lol.

The Southside Program

My understanding and intentions...

*I have subbed the every 4th week raw full range to a single, for a proper deload

-3 weeks of triples to chest + heavy board work
-deload
-3 weeks of doubles to chest + heavy board work
-deload
-3 weeks singles to chest + heavy board work
-opener
-meet

Yep, great work with a cold bro!!

Btw whats your current goal for the BW?

Thanks Nick. Got something done.

I weighed exactly 230.56 first thing this morning. I want to be training around 251.

That weight seems so pathetic having just watched WSM and the guys are walking around at 390-400lbs. UNREAL.