Project Momentum – Week 3

Here is the log for my 3rd week of Project Momentum.  Smooth sailing, so far!  I’m doing my best to be honest with my RPE gauging, but not piling the weight on like most of the other participants in the project.  I’m sure, as the weeks go by, I’ll get stronger and the weights will go up as a result.  The volume in this program, alone, is enough of a challenge!

Note:  All weight is measured in pounds and only working weights/reps/sets are shown.


Monday

Squat w/belt  

x1 @8

340

Then move to 74% x 5 x 2 sets (-19%)

275

2ct Pause Squat

x1 @8

285

x4 @9

280

plus 3 down sets (load drop)

260 x 4 x 3 sets

Competition Raw Bench:  

Work up to 68% x 5 x 5 sets

175 

Pin Press (mid-range):  

x1 @8

245

x4 @9

235

plus 3 down sets (load drop)

180 x 4 x 3 sets

Deadlift w/belt:  

Work up to 68% x 5 x 4 sets

315


Tuesday

Squat w/belt:  

Work up to 68% x 5 x 4 sets

250

Competition Raw Bench:  

Work up to 68% x 5 x 5 sets

175

Close Grip Bench:  

x4 @6

135

x4 @7

175

x4 @8

185

plus 4 down sets (repeat)

185 x 4 x 4 sets

Deadlift w/belt:  

 x1 @8

435

Then move to 74% x 5 x 2 (-19%)

350

Block Pull (mid shin): 

 x1 @8

380

x4 @9

350

plus 3 down sets (load drop)

320 x 4 x 2 sets


Wednesday – GPP

Shadow Boxing: 

3 minutes x 3 rounds

Heavy bag work (Punches only):

50% power output for 3 minutes x 3 rounds

Stability Ball Crunches: 

AMRAP x 5 sets

Machine Rows:

10 – 15 reps x 6 sets


Thursday

Squat w/belt:

Work up to 68% x 5 x 4 sets

250

Front Squat:  

x4 @6, x4 @7, x4 @8, plus 4 down sets (repeat)

135

Competition Raw Bench:  

x1 @8

275

Then move to 74% x 5 x 3 (-19%)

225

8cm Towel Press:  

x1 @8

285

x4 @9

255

plus 3 down sets (load drop)

210

Deadlift w/belt:  

Work up to 68% x 5 x 4 sets

295


Friday – OFF

Always after my gains. #bryant #dogslife #powerliftingmotivation #gainsthief #mastersofgravity #life

A post shared by Adam Quattlebaum (@adamquattlebaum) on


Saturday

Squat w/belt:

 Work up to 68% x 5 x 4 sets

250

Competition Raw Bench:  

Work up to 68% x 5 x 5 sets

185

Push Press: 

x10 @6

95

x10 @7

205

x10 @8, plus 4 down sets (repeat)

205

Deadlift w/belt:  

Work up to 68% x 5 x 4 sets

295

Snatch Grip SLDL:  

 x10 @6

140

x10 @7

145

x10 @8, plus 4 down sets (repeat)

145


Sunday – Worship, Praise, and Rest

Advertisements

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