Weekly Training Review

While my wife and I were at the beach, this weekend, my house flooded!  However, I was not going to let that ruin my training.  Luckily, the motel that the insurance company booked us a room at was only a 10 minute ride to the gym.

Monday – Heavy Squats & Calves

I thought I’d be ruined from all of the stress my nerves had to endure during the catastrophic weekend, but I was pleasantly surprised.  After my usual squat warm-up, I hit the following:

Low bar Squats: bar x 12 x 1, 135 x 5 x 1, 225 x 5 x 1 @ 7.5 RPE, 315 x 2 x 1 @ 8 RPE, 335 x 1 x 1 @ 9 RPE,     225 x 10 x 1 @ 8 RPE.

Note:  I focused heavily on my breathing with each set.  I took in a breath, from the belly up, before each rep.

Sitting calf raise: 55 x AMRAP x 3

Tuesday – Heavy Bench & Upper Body

Performed my usual upper body warm-up and then performed the following:

BB bench press: bar x 15 x 1, 135 x 5 x 1, 225 x 3 x 3, 245 x 2 x 1, 265 x 1 x 1 @ 9 RPE

Note: Very happy with my bench progress.  I feel the added weekly frequency has really helped out!

Finally seeing a tiny bit of progress on my bench. Some gainz are better than no gainz! #powerlifting #bench #mastersofgravity

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DB flyes: 25 x 15 x 1 (bench flat), 30 x 12 x 1 (bench slightly inclined), 30 x 12 x 1 (bench flat)

Note: I use an adjustable bench, when I do these, and will adjust it with each set.

BB bent rows: 95 x 12 x 4

SUPER-SET –

  • Close grip bench press: 95 x 20 x 1, 95 x 12 x 1, 95 x 13 x 1
  • Hammer curls: 35 x 8 x 2, 25 x 10 x 1

Db lateral raises: 25 x 8 x 2, 15 x AMRAP x 1

Wednesday – Deadlift , Squat, & Accessory Movements

After my usual squat warm-up, which also primes me for pulling, I performed the following:

Paused deadlifts on a deficit: 135 x 6 x 1, 205 x 6 x 1, 205 x 5 x 4

Note:  I performed these in a conventional stance, beltless, and standing on a 45 lb. plate.

Low bar squat: 135 x 10 x 2

When you've had enough squats for one day. #squats #cowabunga #powerlifting

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Note: I was smoked after doing these!  I could barely step out of the rack after my last set.

Lying leg curl: 60 x 12 x 5

Thursday – Upper Body

Began the workout with my usual upper body warm-up and then performed the following:

Exercise: weight x reps x sets

Bench lock-outs: 135 x 10, 225 x 6 x 2, 225 x 3 x 1

Note:  We don’t have power racks in my gym (arrrrgghhh!), so I made due with using one of the squat racks with lower safety bars.  Also, attempted to throw up 315 lbs. and it didn’t budge!  LOL.

BB overhead press: 95 x 12 x 3, 95 x 10 x 2

Note: My arms gave out quickly when I started working on these.  I guess those lock-outs fatigued me pretty good.

Machine rows: 4 sets x 10 – 12 reps

Dips: bodyweight x 12 x 4

Sliding curls: 50 x 8 – 10 x 3, 40 x 6 x 1

Standing calf raise: bodyweight x 10 – 12 x 5

Friday – Squats and Laughs

Today’s workout was the best I have had in a very long time!  My younger brother surprised me by joining in, along with a friend I haven’t seen in years.  After warming up, reminiscing on old memories, and laughing until I cried, I hit the following:

Exercise: weight x reps x sets

Low bar squats: bar x 10 x 2, 135 x 7 x 1, 185 x 5 x 2, 225 x 5 x 3, 275 x 3 x 2, 315 x 3 x 1, 365 x 1 x 1 @ 9 RPE

Note:  We cracked up the entire time we did these.  So much fun.

BB shrugs:  We had 225 lbs. on the bar, but I lost count of reps and sets cause we were catching up on life.

Note:  I think we did 5 sets of 10 reps (???)

CONCLUSION

Overall, fantastic week of training.  Made some PRs, ran into no injuries, and had a chance to workout with family.  I wish every week was this awesome!  House is still a wreck, btw!

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