The Legend of Bombdog Mortimer

[Coke]

No joke, the WSM contestants are ridiculous, lol.

Unbelievable shit with the Soutside program, props alone for taking it on!

[nickp8]

Good luck with the new program Justin.

[Brian Hopper]

Looks like a pretty solid program, good luck with it.

[-JM-]

No joke, the WSM contestants are ridiculous, lol.

Unbelievable shit with the Soutside program, props alone for taking it on!

Ha, thanks Terry. Its very simple which is fine by me.

Good luck with the new program Justin.

Thanks a lot Nick.

Looks like a pretty solid program, good luck with it.

Thanks Brian. I started it last time but I fell away from it. I will be seeing it through this time.

[-JM-]

*liniment
*band dislocates
*stretching

CGBP
Barxlots x2
132x10
220x3
286x3
308x3
220x10

Dips
BWx10
+33lbsx5
+44lbsx5
+55lbsx6

Ghetto T Bars
2pltsx10
3pltsx10
4pltsx10
5pltsx8
5.5pltsx6

WG Lat Pulldowns
4x8

DB Shrugs
110sx20 (x3)

Front Plate Raise/Rear Delt Cables
3x15 each

DB Hammers
3x10

Straight Bar Tri Pressdowns
+mini band
3x15

Notes: My shoulder held out brilliantly during the CGBP. Dips dont aggrevate my shoulder much at all so I will be keeping them in there. This was the most solid session I have had since worlds. Hope it continues like this..............no chance lol

235lbs morning weight on Friday.

[Brian Hopper]

Nice work buddy!!!

[-JM-]

Nice work buddy!!!

Thanks dude.

[-JM-]

*liniment
*stretching

Conv Deadlift
154x10
264x3
374x3
440x3
straps up/belt on
484x3
528x2

8'' Block Pulls
double OH w/ straps
550x3 - brutal
600x3 - even more brutal
550x3 - straps off / mixed grip = gift lol

Leg Press
4x10-15

Seated Low Row
Stackx10 left hand
Stackx10 right hand
Stackx10 both hands
done straight after each other x3 rounds

Kneeling Abs
4x15

My nose then exploded for a nice messy ending. I would say it was just from having a headcold all last week.

Notes: Nice start. On watching the videos back I can see that I was really cutting my lockouts short for the initial reps on both the conv pulls and the block pulls. I will keep this in mind and really finish each rep.

Weird one with the straps lol. 550 felt like a toy with mixed grip and strapless but with double overhand and straps on the 550 and 600 felt like buses.

Video

[Brian C]

Some big sessions the last couple Justin, great work! Bench accessory day was huuuuuge. Pulls are looking on point for sure too. I really like the Southside routine too. I think its going to be perfect for you.

[Brian Hopper]

Strong pulls!!!

[Coke]

Awesome pulling Justin!

[-JM-]

Some big sessions the last couple Justin, great work! Bench accessory day was huuuuuge. Pulls are looking on point for sure too. I really like the Southside routine too. I think its going to be perfect for you.

Thanks BC. Going to be sticking to it rigidly this time. Cheers man.

Strong pulls!!!

Awesome pulling Justin!

Thanks a lot fellers...

[-JM-]

*deep heat
*band stretching

Bench
Barxlots
132x10
174x5
220x3
264x3
308x1
sling shot
352x1
374x1
396x1
418x2
374x3

DB Rows
120x10
3 sets each side

Short Bar Tri Pressdowns
3x15

EZ Bar Curls
3x10

Notes: First proper run with a sling shot. Good fun and it let me handle a little weight without constantly worrying about my shoulders.

Video

[HJP]

Loved that pulls video back there, ripping it up! Looking good. Only just found ya journal, shame about the meet but you will bounce back man! Keep up the good work bro

[Coke]

Quite a beast on those benching sets!!

[Brian Hopper]

How do you like the slingshot? I'm thinking about getting one but not sure yet. I'm gonna post a Q/A in the PL section about it.

[-JM-]

Loved that pulls video back there, ripping it up! Looking good. Only just found ya journal, shame about the meet but you will bounce back man! Keep up the good work bro

Thanks Hayden. Yeah, the meet is behind me. Just need to focus on all the training ahead of me for next comp on 14th April.

Quite a beast on those benching sets!!

Ha, thanks Coke!!

How do you like the slingshot? I'm thinking about getting one but not sure yet. I'm gonna post a Q/A in the PL section about it.

I think its great. It protected my shoulders a lot and its always nice to overload. The groove is way closer to raw than shirted though. It definitley does not load like a shirt would at least for me anyway. Its definitely fun to use. Easy on, easy off. I am sure as the weeks go on I will have more to report. That was only my second ever time using one and the first one I used was way too big. Yeah, a Q&A would be a great idea.

[NickAus]

They way you move 240 Im suprised you dont pull 300!!

I always like your deadlift videos.

Great bench day!!

[-JM-]

They way you move 240 Im suprised you dont pull 300!!

I always like your deadlift videos.

Great bench day!!

I might Nick I just havent attempted it and I wont until the middle of March. I want to smoke it.

Thanks a lot man.

[Brian C]

Bench form is looking spot on. Great work. Im really intetested in a sling shot too. Tone keeps busting my balls every time I bring it up "Its a shirt dude" Is all he says. Im like "whatever fatman". haha. Its cheap enough that im going to get one I think.

[nickp8]

Nice bench work.

[-JM-]

Bench form is looking spot on. Great work. Im really intetested in a sling shot too. Tone keeps busting my balls every time I bring it up "Its a shirt dude" Is all he says. Im like "whatever fatman". haha. Its cheap enough that im going to get one I think.

Thanks B. I would say get one for sure. They are just another tool though they protect your shoulders brilliantly. Really easy to get the hang of.

Nice bench work.

Thanks Nick!

[-JM-]

*deep heat
*stretching

Squat
against average bands
bar+B x10
briefs
176+B x5
286+B x3
396+B x2
wraps
506+B x2
528+B x1
550+B x1

Hypers
BWx15
+purple band x10 (x2)
+blue band x10

Standing Pulldown Abs
3x10
1x8

Leg Ext
3x15

Notes: First squat night of squat training template and all was well.

Here are the 528 and 550 sets.....

Video

[-JM-]

*deep heat
*static stretching
*band dislocates

CGBP
barxlots
132x10
220x5
264x1
slingshot
308x3
352x3
374x3
396x3

Dips
BWx10
+44x5
+55x5
+66x5
+77x5

Ghetto TBar Rows
3 pltsx10
4 pltsx10
5 pltsx8,6

WG Lat Pulldowns
4x10

DB Shrugs
110sx20 (x3)

Vbar Tri Pressdowns
3x15

EZ Bar Curls
3x10

Notes: Commercial gym session sporting squat face from last night. Good times.

[NickAus]

Those squats were great, form looks good bro!!

What I meant by saying you look like you could pull 300 is it looks like your ready now, your pulls are strong bro not sure if you realize how good you are there!!