Project Momentum – Week 1

 

This week, I began an 8 week program that was written by a group of great coaches over at RTS.  Actually, it’s a bit of a project.  A project named Project Momentum. More on this project, once it’s completed.


 

Monday

Morning 

All weight is measured in pounds.

Squat w/belt:
x1 @8
335 x 1 @ 8

Drop 19% of 335.
270 x 5 @ 8
270 x 5 @ 8.5

2ct Pause Squat:
x1 @8
270 x 1 @ 8
x4 @9
275 x 4 @ 9

plus 2 down sets (load drop)
260 x 5 reps (Dropped 5% of 275)
245 x 5 reps (Dropped 5% of 275)

Note: Forgot to record RPEs on load drops! Guesstimate @ 8 on both.

Competition Raw Bench:
Work up to 68% x 5 reps x 4 sets
215 x 5 reps x 4 sets (ending with @ 8 on last set)

Evening workout 

Floor Press (mid-range):
x1 @8
325 x 1 @ 9 (Over shot. Should’ve been an 8 RPE)
x4 @9
275 x 4 @ 9
plus 2 down sets (load drop)
260 x 6 @ 9 (Dropped 5% of 275)
245 x 6 @ 9 (Dropped 5% of 260)

Deadlift w/belt:
Work up to 68% x 5 reps x 3 sets
345 x 5 reps @ 8
345 x 5 reps @ 9
345 x 5 reps @ 9

Notes: Did not go in with any expectations, as far as how much weight to use. Worked up to the prescribed RPE and left it at that. I felt pretty winded after the morning’s squat session, but that was expected. As the program moves forward, and I incorporate some GPP, I should be just fine. Overall, today was awesome.


 

Tuesday

Morning 

Squat w/belt
work up to 68% x 5 reps x 3 sets
275 x 5 reps x 3 sets (last set was @9)

Competition Raw Bench
work up to 68%x 5 reps x 4 sets
215 x 5 reps x 4 sets (last set was @8.5)

Close Grip Bench
x6 @6
135 x 6 @6
x6 @7
155 x 6 @7
x6 @8
175 x 6 @8
plus 3 down sets (repeat)
165 x 10 @8
155 x 8 @8
145 x 12 @8

Evening workout 

Deadlift w/belt
x1 @8
365 x 1 @8
Drop 19% of 365
295 x 5 reps x 2 sets (@8.5 on last set)

Rack Pull (below knee)
x1 @8
365 x 1 @8
x4 @9
315 x 4 @9
plus 2 down sets (load drop)
340 x 2 (@9 on last set)

Note: Though a ton of volume, I feel pretty good. Deadlifts a bit fatigued, but no sign of overuse. Up next, GPP session.


 

Wednesday -GPP

Morning 

Mobility work: 10 minutes

Ran a circuit of band pull aparts, glute bridges, and side squats.

Abs: 10 minutes

Ran a circuit of stability ball crunches and planks (front and side).

Also, hit 4 sets of calves.

Rowing: 10 minutes

Grabbed a 25 lb. dumbbell and performed as many sets as I could. This was nauseating!

Evening Recovery Stimulation –

Contrast shower: Hot for 1 minute, cold for 30 seconds x 4. Ended on cold.

Note:  Good break from all of the lifting.  The contrast shower was very invigorating, to say the least!


         Thursday

          Morning 

Squat w/belt:
Work up to 68%x 5 reps x 3 sets
275 x 5 reps @8
275 x 5 reps @8
275 x 5 reps @8.5

Front Squat:
x6 @6
135 x 6 @6
x6 @7
155 x 6 @7
x6 @8
165 x 6 @8
plus 3 down sets (repeat)
165 x 6 reps @8
165 x 6 reps @9
Drop 5% of 165 = 155 x 6 reps @8

Competition Raw Bench:
x1 @8
245 x 1 @8
x4 @9
225 x 4 @9
plus 2 down sets (load drop)
230 x 4 (both @8.5)

   Evening 

8cm Towel Press:
x1 @8
275 x 1 @ 8
Drop 19% of 275
Used 225 x 5 reps x 2 sets (last set @8)

Note: Wrote my programming down incorrectly and accidentally got the towel press and bench press work mixed up!

Nailed it. #powerlifting #mastersofgravity #projectmomentum #quattlebaum #life #fitness

A post shared by Adam Quattlebaum (@adamquattlebaum) on

Deadlift w/belt:
Work up to 68%x 5 reps x 3 sets
340 x 5 reps x 3 sets (@8 on last set)

Note: Beginning to like the 2-a-days. The break in between the workouts is nice! Learning more about RPEs and the different Down sets is very interesting, too.


 

Friday – GPP

Due to a social gathering, tonight, I am performing my second GPP day and hitting the weights tomorrow morning.

Morning 

Mobility work: 15 minutes

Performed a circuit of band pull aparts, glute bridges, & side squats

Abs: 10 minutes

Circuit of planks and stability ball crunches

Calves: 4 sets x 10 – 20 reps

Rows: 10 minutes

Performed as many sets as I could in 10 minutes.


 

Saturday

Morning

Squat w/belt: 

work up to 68%x 5 reps x  3 sets

250 x 5 reps x 3 sets

Competition Raw Bench:

work up to 68% x 5 reps x  4 sets

205 x 5 reps x 4 sets

Push Press:  

x10 @6

95 x 10 @6

x10 @7

115 x 10 @7

x10 @8

125 x 10 @8

plus 3 down sets (repeat)

125 x 10 reps x 2 sets

115 x 10 reps x 2 sets

Deadlift w/belt: 

work up to 68%x 5 reps x 3 sets

270 x 5 reps x 3 sets

Snatch Grip SLDL:

x10 @6

130 x 10 reps @6

x10 @7

140 x 10 reps @7

x10 @8

140 x 10 reps @8

plus 3 down sets (repeat)

140 x 10 reps x 3 sets (@8 on all sets)

Evening Recovery Stimulation –

Contrast shower: Heat for 1 minute, cold for 30 seconds x 4. Ended on cold.


Conclusion

Well, week one is over and my entire body is sore.  While some of the others involved in this project are complaining, I’m ready for more pain.

Advertisements

4 thoughts on “Project Momentum – Week 1

  1. Howdy! I have a question about one of the protocols on Project Momentum. In it, it asks for “Work up to 68% x 5 reps x 3 sets” or “work up to 71% x 5reps x 4 sets”. Now, I udnerstand the repeat, load drop and rep drop protocols as describe by Mr.Tuscherer on RTS forum, but I’m a bit confused at to what it means to “work up to x%”. Does it mean ‘x% of 1RM? or something else?
    Thanks.

    1. Hello! Yes, I took it as working up to a % of my 1RM, or estimated 1 RM. Sometimes, however, I’d have a bad day and get no where near prescribed %.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s