The Legend of Bombdog Mortimer

[-JM-]

Solid day with the squats and all.

Thanks Terry..

Ha ha I know those days.......deloads huh pretty boring BUT its great you have the strength to stick to the plan.

Heavier than some guys max effort days!!

For sure Nick. Thanks mate. Drains you mentally too I find, so definitely needed a deload to reload!!

Strong weight for deloading! Good stuff buddy

Thanks Brian!

Love the nothing exciting comment! Deload are good, just not overly fun. Still strong work though.

Thanks a lot mate..

[-JM-]

Conv Deadlift
154x10
264x5
374x3
484x1
straps up
550x1
616x2

Leg Press
4x10

Wide Grip TBars
4x10

Lying Leg Curls
3x10

Decline Sitp Ups
4x10

Notes: Still need to work hard on getting the hips through fast. Noticed a slight dip with the knees too FFS!!!. :/

Bad quality Video...616x2

Video

[Coke]

Seeing the bar bend that way is great, lol.

[nickp8]

616x2 is pretty damn impressive.

[HJP]

Your pulls are bloody strong JM!! Keep up the fine efforts

[Brian C]

Great pulls Justin. Smoked the shit out of them!

[Brian Hopper]

Solid pulls Justin!!!

[-JM-]

Seeing the bar bend that way is great, lol.

Lol thanks Terry..

616x2 is pretty damn impressive.

Thanks Nick.

Your pulls are bloody strong JM!! Keep up the fine efforts

Cheers Hayden. Less weight, more sets/reps next week. Just as well!

Great pulls Justin. Smoked the shit out of them!

Thanks BC. Tough set.

Solid pulls Justin!!!

Thanks Brian.

[-JM-]

*deep heat
*band dislocates
*static stretching

Bench
barx?
154x10
220x5
308x1
sling shot
330x3
374x3
shirt
440x3
484x3 (v close to touching 3rd, just needed bigger balls, lol)
528x2 - 3b
572x2 - 3b
600x1 - 3b*

*this was for Mr. Cain...... just to keep you on your toes bud ;P

DB Front Raises
3x10

Facepulls
10,10,8,8

Short Bar Tri Pressdowns
3x10

Notes: My Jack isnt back from being tailored so I just used my Ace tonight. Good session for the first night back shirted. Due to one thing and another, the last two weeks heavy benching have been raw hence why I started the program at Week 3 @ ten weeks out. I had to pull those triples in hard.

600x1 last set of lockout work on the 3 board...

Video

[Brian Hopper]

Looked strong bro!!!

[Brian C]

"*this was for Mr. Cain...... just to keep you on your toes bud ;P"

Oh no you didnt!!! Hahaha Awesome session Justin! Looked great. How did 6 hundy feel in your hands?

[HJP]

600, mate!! Impressive... Strong as work in here

[LuNa]

Very strong, 600 is insane. Will be interesting to see what the Jack can give you.

[NickAus]

616 x 2...........impressive!!!!!

[-JM-]

Looked strong bro!!!

Thanks big man...

"*this was for Mr. Cain...... just to keep you on your toes bud ;P"

Oh no you didnt!!! Hahaha Awesome session Justin! Looked great. How did 6 hundy feel in your hands?

Ha ha, new you'd like that It was heavy enough. I just wanted after it. Really good session and only three manned. The rest of the spotters were just oly lifters from the next room. Good guys. They helped us out when we needed it.

600, mate!! Impressive... Strong as work in here

Cheers dood. Now just to take it to my chest. I am happy to be handling heavier weight.

Very strong, 600 is insane. Will be interesting to see what the Jack can give you.

Thanks mate. I am hoping I can get to touch a lot more in the Jack. The Jack has a bigger chest plate than my Ace so I am trading up some pop.

616 x 2...........impressive!!!!!

Thanks big Nick!

[Coke]

Damn, amazing stuff!!

[Jotunn]

I like what I see in here Hoss!

[Bergs]

Not sure if I am more impressed with the deadlift or the bench. I am going to go with the deadlift though. Keep at it! And enjoy the training partners while you can

[-JM-]

Damn, amazing stuff!!

Thanks a lot Coke...

Not sure if I am more impressed with the deadlift or the bench. I am going to go with the deadlift though. Keep at it! And enjoy the training partners while you can

Thanks mate. Seem to be in an alright situation regarding training partners at the minute. Long may it last.

I like what I see in here Hoss!

Thanks a lot man..

[-JM-]

*deep heat
*rolling
*stretching

Squat
(against single choked averages & lights)
bar+b x10
154+b x3
264+b x3
374+b x2
484+b x2
506+b x1
550+b x1

Hypers
w/ 20kg plate at head
4x10

Standing Pulldown Abs
4x10

Notesecent session although the stand outs were strange. Think I know why though. I was having a lot of lower back pain/tightness after benching on Wed. I was hunching into my standouts with my head down last night and my grip was wider which let my elbows drift up and back. Easy fix I hope.

Video

[HJP]

Strong squatting! Tension must've been high at the top?

[NickAus]

Great SQUAAAAAAAT!

[Brian C]

Killing it buddy, great work!

[Brian Hopper]

Nice work Justin!

[LuNa]

Great squat. Any idea what the bands add at the top?