Project Momentum – Week 2

Last week, I began a new training routine created by the great team over at Reactive Training Systems.  The work involved is a lot more volume than what I’m used to, making this one of the most difficult routines I’ve yet to try, but I am giving it my all.  The workouts are two hours long, so I have to split them into AM and PM sessions.  Enough with the small talk and on to this week’s routine!

Note:  All weight is measured in pounds.

Monday

Squat w/belt:

x1 @8

340

Then move to 72%x 5 x 2 sets (-21%).

270

2ct Pause Squat:

x1 @8

280

x3 @9  

280

Plus 2 down sets (load drop)

260 x 4 x 2 sets

Competition Raw Bench:

Work up to 65%x 5 x 4 sets

205

Floor Press (mid-range):

x1 @8

275 x 2 @ 8.5

x3 @9

275 x 3 @ 9

Plus 2 down sets (load drop)

255 x 4 x 2 sets

Deadlift w/belt:

Work up to 65%x 5 x 3 sets

295

For those who have ever failed a PR attempt. #powerlifting #bodybuilding #mastersofgravity #life #fitnessnerd

A post shared by Adam Quattlebaum (@adamquattlebaum) on

Tuesday – GPP @ Home

Mobility:

15 minute circuit of band pull-a-parts and side squats

Shadow Boxing:

3 min. x 4 Rounds

One Arm Rows:

4 sets x 10 – 25 reps (30 lb. dumbbell)

Note: Performed this routine at home, due to the complete circus that is my gym in the evenings.  I’m not a big fan of it, and that is why I normally hit the gym in the AM.  Didn’t go this AM, due to last night’s National Championship game. 

Roll Tide!!!!!!!!!!!!!!!!!

Wednesday

Squat w/belt:

Work up to 65% x 5 x 3 sets

265 

Competition Raw Bench:

Work up to 65% x 5 x 4 sets

205 

Close Grip Bench:

x5 @6

140 

x5 @7

165 

x5 @8  

180 

Plus 3 down sets (repeat)

180 x 5 x 3 sets

Note:  Didn’t really feel warmed up on my squats until my third working set.  This is the norm when you hit the gym so early in the AM.  As long as the work gets done, I’m ok with it taking so long to feel ready for the big weights.  Luckily, today, I didn’t have to hit anything big!  Also, filmed another Fitness Friday segment for the local news!

Screenshot_2016-01-15-12-49-24[1]

Deadlift w/belt:

x1 @8

425 @9

Then move to 72% x 5 x 2 sets (-21%)

335 @9, 325 @8.5

Block Pull (mid shin):

x1 @8

375

x3 @9

335 @9

Plus 2 down sets (load drop)

315 x 4 x 2 sets

Thursday

Squat w/belt:

Work up to 65%x 5 x 3 sets

265

Note:  Squats felt a little better, this morning.

Front Squat:

x5 @6

135

x5 @7

155

x5 @8

155

Plus 3 down sets (repeat)

155

Note:  It truly hate front squats!!

Competition Raw Bench:

x1 @8  

335

Then move to 72% x 5 x 3 sets (-21%)

185

8cm Towel Press:  

x1 @8

275

x3 @9  

260 @10

Plus 2 down sets (load drop)

235

Deadlift w/belt:  

Work up to 65% x 5 x 3 sets

275

I love this. #mastersofgravity #powerlifting #bodybuilding #fitness #samurai #life

A post shared by Adam Quattlebaum (@adamquattlebaum) on

Friday – GPP @ Gym

Feeling a bit fatigued, so i decided to hit some morning GPP at the gym.  Changed things up from the prescribed flow of things included in the program, but the changes are perfect for my current goals.  Sum of current goals should put me in decent fighting shape should the opportunity arise.

Shadow Boxing:

3 minutes x 3 rounds

Ball Crunches:

10 – 20 reps x 2 sets

Bag Work (Punches):

3 minutes x 2 rounds

One Arm DB Rows:

25 reps x 4 sets w/ 25 lbs.

images

Saturday

Squat w/belt:  

Work up to 65% x 5 x 3 sets

220

Competition Raw Bench:  

Work up to 65% x 5 x 4 sets

155

Push Press:  

x11 @6

95

x11 @7

95

x11 @8

95

Plus 3 down sets (repeat)

95

Deadlift w/belt:  

Work up to 65% x 5 x 3 sets

275

Snatch Grip SLDL:  

x11 @6

135

x11 @7

135

x11 @8

155 

Plus 3 down sets (repeat)

155

Sunday

Worship and Rest!

Now that I am understanding how to implement RPE training (load drops, repeats, etc.), I feel I am at a good point to give the RTS Method of training a fair shot.  I’m feeling good, looking good, and still very eager for the training that follows!

 

 

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