Post #shutupandmarryme2015 Training

Monday – Off

Didn’t get any training in due to being in Nashville, TN for wedding festivities.  Had a blast watching my brother-in-law get hitched, while spending time with family and new friends!

What a beautiful city. #nashville #tennessee #shutupandmarryme2015

A post shared by Adam Quattlebaum (@adamquattlebaum) on


Tuesday – Squats / Bench / Calves

Today was a GREAT day for training!  I hit two huge training PRs and even picked my openers for the upcoming powerlifting meet on October 17th.

Exercise: Weight x Reps x Sets

Squats:

  • Bar x 10 x 1
  • 140 x 6 x 1
  • 190 x 3 x 1
  • 230 x 3 x 1
  • 280 x 1 x 1
  • 320 x 1 x 1
  • 340 x 1 x 1
  • 370 x 1 x 1
  • 390 x 1 x 1 @ 9 RPE

Note: Squats were ridiculously on point, today!

Bench Press:

  • Bar x 10 x 1
  • 135 x 5 x 1
  • 185 x 5 x 1
  • 225 x 3 x 1
  • 245 x 2 x 1
  • 265 x 2 x 1
  • 275 x 2 x 1
  • 300 x 2 x 1 @ 9 RPE

Note: Extremely pleased with my bench progress.  The only way I’ve come this far is by pressing EVERYDAY!

Sitting Calve Machine: 3 sets of 10 -12 reps


Wednesday – Squat Accessory / Upper Body

Paused Squats:

  • Bar x 10 x 1
  • 135 x 5 x 1
  • 185 x 5 x 1
  • 225 x 3 x 3

Overhead Press:

  • Bar x 15 x 1
  • 95 x 8 x 1
  • 115 x 10 x 1
  • 135 x 8 x 1
  • 155 x 5 x 2

Shrugs:

  • 60 x 12 x 4

Dip Machine:

  • 180 x 15 x 1
  • 270 x 10 x 3

Thursday – Squats / Bench Accessory / Deadlifts

Exercise: Weight x Reps x Sets

Squats:

  • Bar x 10 x 1
  • 135 x 3 x 1
  • 185 x 3 x 1
  • 225 x 3 x 1
  • 275 x 3 x 1
  • 315 x 3 x 1 @ 8 RPE

Incline Bench Press:

  • Bar x 15 x 1
  • 135 x 12 x 1
  • 155 x 12 x 3

Sumo Deadlifts:

  • 130 x 7 x 1
  • 220 x 3 x 1
  • 310 x 3 x 1
  • 360 x 3 x 1
  • 400 x 3 x 1
  • 450 x 1 x 1 @ 9.5 RPE

Friday – Bodybuilding

My elbows were feeling a little tweaked from tucking them so tight during squats, so I decided to lay off from squatting and heavy pressing.  Instead, I repped a few “bodybuilding” movements and ended up getting in a pretty good workout.  My elbows felt fine, too.  Next week, I’ll tweak my squat set up in a way that doesn’t bother my elbows so much.

Exercise: Weight x Reps x Sets

Leg Press:

  • 90 x 10 x 1
  • 180 x 10 4

Leg Extensions: 3 x 10 – 12 Reps 

Lying Leg Curls: 3 x 10 – 12 Reps

DB Flyes:

  • 30 x 10 x 3

Note: Held the weights, at the top of the movement, for a few seconds on each rep.

One Arm Rows:

  • 35 x 12 x 2
  • 50 x 10 x 2

Close Grip Pull-downs:

  • 195 x 12  x 4

DB Lateral Raises:

  • 15 x 12 x 4

Face Pulls:

  • 100 x 12 x 3

Calf Raises:

  • 90 x 12 x 4

Sit-ups: 4 sets x 10 – 15 reps

Note: Performed the sit-ups on an exercise ball.

 

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