MBM Mid-Week review

DAY 2 – Deadlifts & Squats

This is the second week of my training partner and I using our modified Bulgarian Method (MBM) routine.  Though we squatted heavy on Day 1, on Day 2 we worked up to two sets of 405 lbs. for singles.  It’s nice to see my deadlift getting stronger, considering I have been squatting as heavy as possible on a daily basis!

Next, we moved on to low bar squats with an emphasis on volume.

Exercise: Weight x Sets x Reps

Low bar squats:

  • 135 x 7 x 1
  • 225 x 4 x 1
  • 315 x 3 x 1 @9 RPE

Lastly, we hit the bench press for a few sets.  Just like the squat, we have been performing the bench press daily and reaping amazing results.  I worked up to 265 x 3 x 1 @ 8.5 RPE and called it a day!


Day 3 – Front Squats & Upper Body

I decided to start the day with a variation of the squat that I don’t do enough of: the front squat.  I normally don’t so these for the simple fact that it hurts my right shoulder.  I resolved my issue, this very morning, by placing the bar in between my shoulders and biceps.  This way, the bar isn’t sitting directly on my shoulders or choking me to sleep.  I performed 5 sets of 5 reps with 135 lbs., after warming up really good.

After hitting front squats, we assaulted our upper extremities.  Starting with our shoulders, we chose two exercises to super-set for 4 sets of 10 – 12 reps.  We chose overhead presses as the beginning exercise.  Then, we hit back; performing the same sets and reps.  Lastly, we hit 2 sets of curls and skull-crushers for 10 – 12 reps.  Worked some bodybuilding movements in for some added volume and to get the blood moving around.  Finished off the day with some light squats in the curl rack.  Your move, squat rack curlers!

Squatting in the curl rack. Couldn't help myself. @_mike_knight #powerlifting #fitness #fitfam #bodybuilding #mastersofgravity

A post shared by Adam Quattlebaum (@adamquattlebaum) on


Day 4 – Squats, Upper Body, & Calves

My energy levels were thrown off due to a TDAP vaccination I received yesterday afternoon.  I am not very fond of vaccines, but had to get this one for my job.  I felt achy and low on energy, but still attempted to get some work in. My shoulder was absolutely killing me from the injection, too! I performed the following, after my usual warm-up:

Exercise: Weight x Sets x Reps

Low bar squats:

  • Bar x 10 x 1
  • 135 x 7 x 1
  • 225 x 4 x 1
  • 315 x 2 x 1

Incline BB bench press:

  • 135 x 10 x 1
  • 155 x 10 x 3

After these two exercises, I hit a few bodybuilding type movements for back, shoulders, arms, and calves.  Lately, I have been quad super-setting a few movements after hitting my main lifts.  It gets me moving in different directions, builds muscle, and makes me happy.  Honestly, I do this to be happy.  Building muscle, strength, and looking fit are all just positive side effects.


I still have one more day of squats and bench left, so be on the lookout for another update.  I will leave you with a picture of one of my heroes, Bruce Lee, because I can and I want to.  Have a good day!

Found this gem and thought I should share. #brucelee #mastersofgravity #jeetkunedo #mma #fitness

A post shared by Adam Quattlebaum (@adamquattlebaum) on

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