The Legend of Bombdog Mortimer

[NickAus]

At his height 230lb or close, sound right Justin?

[-JM-]

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

Cheers Hayden. It was tough enough with the standouts.

Great SQUAAAAAAAT!

LOL, cheers Doc!!

Killing it buddy, great work!

Thanks a lot dude..

Nice work Justin!

Cheers Hopp..

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

At his height 230lb or close, sound right Justin?

Cheers Luna. Yeah Nick I think thats about right. I was going out of rack height 15.

[-JM-]

*deep heat
*band dislocates
*static stretching

CG Bench Press
Barx?
132x10
220x5
264x1
sling shot
308x6
352x3
374x3
407x3

Dips
BWx10
+44x10
+88x5
+88x5
+88x10

T Bar Rows
(side on & single handed)
2patesx10 (x4 each side)

V Bar Rows
(heavy, to belly)
10,8,8,6

BB Shrugs
308x20,20,15,15

BB Curls
(w/ fat gripz)
3x10
super setted with
V Bar Tri Pressdowns
3x20

Notes: Tendonitis creeping back into right elbow. Wondered where it had been...

PWO .....Steak, cubed & roasted sweet potatoes, sour cream & large caesar salad followed by Butterscotch Angel Delight made with 2 scoops of choc muscle milk. I didnt want it to end.

[NickAus]

Fine upper day bro!!

Take care of that elbow, maybe low volume next session so it does not come back and ruin your pressing which is going very well.

[-JM-]

Fine upper day bro!!

Take care of that elbow, maybe low volume next session so it does not come back and ruin your pressing which is going very well.

Thanks a lot man. I am putting it down to the squatting the night before. Things were just feeling funky all night. Something wasnt right...

[Brian C]

Like that Accessory day! Like the PWO even better! Holy crap that sounds good!!

[-JM-]

*deep heat


Block Pulls
(from knee cap)
154x10
264x5
374x5
484x3
594x3
660x3
660x2

SLDL
(straps/ DOH)
308x10 (x3)

Standing Pulldown Abs
4x10

Leg Ext
4x10

Notes: Last minute change of plan. Pulls from floor will now be done after squats at Sam's Gym on Friday nights. Some BS about structural integrity in the gym we usually pull at on a Monday. Not sure if they are getting it sorted or if can even be fixed. They probably just dont like us

Had planned to do 660 for a 3x3 but my callouses partially tore on my left hand during the first triple so I just shut it down after the second when I missed the last rep as my grip gave out. If I had have really hauled back the bar would have gone....weaksauce.

BW in shorts and Tshirt was 246 on Friday night. Nearly at my target range for training weight.

last set..

Video

[-JM-]

Like that Accessory day! Like the PWO even better! Holy crap that sounds good!!

Knew you would appreciate that Brian.. I dont think you get Angel Delight in the states. Its a powder that you add milk to and whip it up. So good but super sickening...

I am sure you have something similar

[Coke]

Sessions are superb on all levels!!

[HJP]

That desert sounds awesome!! Top pulling as well.

Gyms are funny trying to stop people lifting big weight, isn't that the point of lifting weights? To lift more?

[LuNa]

That desert sounds awesome!! Top pulling as well.

Gyms are funny trying to stop people lifting big weight, isn't that the point of lifting weights? To lift more?

I cant believe how hard it is to find a gym where you are actually allowed to lift heavy/hard.

That PWO meal sounds sooo good. Your journal is making it very hard not to think of food with that description and Brian's signature on the buffalo wings

[-JM-]

Sessions are superb on all levels!!

Thanks Terry..

That desert sounds awesome!! Top pulling as well.

Gyms are funny trying to stop people lifting big weight, isn't that the point of lifting weights? To lift more?

Cheers Hayden. To be fair, we are very friendly with the owner (who is a level 2 RKC and is very pro PLing) and he is just having a tough time with the premises at the minute. Very old, 4th floor gym, timber rafters etc. I definitely do not want to fall through the floor. No big deal as I said, we will just pull after squats...all good

I cant believe how hard it is to find a gym where you are actually allowed to lift heavy/hard.

That PWO meal sounds sooo good. Your journal is making it very hard not to think of food with that description and Brian's signature on the buffalo wings

I used to put a lot of food pr0n up in here but my diet is so boring now that nothing is really worthy. Rice/spinach/coley doesnt really do it for most lol....

[-JM-]

*deep heat
*rolling
*dislocates

Bench
barx?
154x10
220x5
264x1
sling shot
352x1
374x1
shirt (jack)
440x3
swap shirt (ace)
484x2
517x2 touched both (prescribed top set)
lockout work
572x1 - 3b
594x1 - 3b
616x1 - 3b
550x3 - 3b

DB Rows
110x10 (x3)

DB Front Raise / Face Pulls
3x10 each

CG Rope Pressdowns
3x12

Notes: I trimmed about a half inch off the sleeves of my Jack but still ridiculously tight especially on my left arm which turned grey and lost feeling pretty quick. I will take another half inch off the sleeves and stretch them out with footballs for the week after next (deload next week) and the shirt should be sweet. Ironic since I am actually in a nice groove with the Ace lately. Depending on the next session with the Jack, I may just continue with the Ace for my meet in April.

616x1 off 3 board...

Video

[HJP]

Thats a lot of weight!! Nice!

[Brian C]

(looks like I got to step up my benching)

Looking real good Justin. Weight moved real fast. And your arch looks dialed in too. How far out is your grip? Just wondering. I got to man up this week and get under some weight again. 650 is coming

[Brian Hopper]

I agree with Brian, your bench form looked dialed in. Smooth clean press Justin, nice job....makes me want to pull out my old double denim

[LuNa]

Huge bench JM. Looking on point for big numbers.

[Coke]

Wow man, outstanding to say the least.

[-JM-]

Thats a lot of weight!! Nice!

Thanks Hayden. Just a 3 board press though.

(looks like I got to step up my benching)

Looking real good Justin. Weight moved real fast. And your arch looks dialed in too. How far out is your grip? Just wondering. I got to man up this week and get under some weight again. 650 is coming

Yes, go ahead and show me up again lol.

All my shirted work is done index on rings. I have long spindly arms so it prob looks narrower. I have been doing a lot of foam rolling esp on lower back and seems to be working. Also been arching up over a PVC pipe and holding it there for a bit.

I agree with Brian, your bench form looked dialed in. Smooth clean press Justin, nice job....makes me want to pull out my old double denim

Thanks Brian. Get it OUT!! What are the main functional differences between poly and denim?

Huge bench JM. Looking on point for big numbers.

Thanks mate. I hope so.

Wow man, outstanding to say the least.

Thanks a lot Terry...

[Stumprrp]

excellent lifting, how do you like the slingshot? i get a good amount out of it.

[-JM-]

excellent lifting, how do you like the slingshot? i get a good amount out of it.

Thanks mate. I started to use the sling shot a lot since I hurt both shoulders in November. Now its just the right one. Anyway, with the amount of stress the SS takes off my shoulder I can pretty much bench pain free. I have no idea how much I get out of it though...a fair amount lol. I do love using it.

[Brian Hopper]

Sorry Justin, I've never worn a poly shirt before, especially the new age stuff. The last one I ever used was a Inzer blast shirt back in 2000, lol. I do know that denim doesn't stretch out like poly does. Sorry I couldn't answer your question.

[-JM-]

Sorry Justin, I've never worn a poly shirt before, especially the new age stuff. The last one I ever used was a Inzer blast shirt back in 2000, lol. I do know that denim doesn't stretch out like poly does. Sorry I couldn't answer your question.

Hey, no worries Brian. I know i do not want to try one anyway. Something just tells me that touching would be heartbreaking

[-JM-]

*deep heat
*rolling

Squat
(against greens & purples ~250lbs at top)
Barx?
Bar+b x10
briefs
176+b x5
286+b x2
396+b x2
suit on straps down
506+b x1
572+b x1

Conv Deadlift
154x5
264x3
374x2
suit on straps down
484x1
straps up
572x1
638x1

Notes: Squatting felt far better than it has previously. Finished solid and fast on 22lb more than last week so shut it down and didnt get greedy. Deadlift went well. Thats the third PR in three weeks for pulls. I want 660 so I will take that next week and then back off to ramp up again for March 31st when I have a DL only comp. Its only two weeks before my full meet so I wont be going crazy. Prob just take what would be my second attempt.

Video

[HJP]

Looked strong in that vid mate. Fast as off the floor! Strong work!