Project Momentum – Week 4

Rolled strong into week 4 of Project Momentum!  I only performed one GPP day, last week, so I am assuming the extra rest day had some overflow into the 4th week.  This week, RTS added rows and lunges to the mix to ensure proper muscle stimulation!


Monday

Squat w/belt:  

x1 @8

345

Then move to 76%x 5 x 2 sets (-17%)

285

Competition Raw Bench:  

Work up to 71% x 5 x 4 sets

210

2ct Pause Bench: 

x1 @8

245

x4 @9

245

plus 2 down sets (load drop)

180 x 4 x 2 sets

Note:  Went light due to not having a spot.

Deadlift w/belt:  

x1 @8

435

Then move to 76%x5x2 (-17%)

360

Dumbbell Rows:

x10 @6

40

x10 @7

50

x10 @8, plus 3 down sets (repeat)

50


Tuesday

Squat w/belt:

Work up to 71% x 5 x 3 sets

265

Lunges:  

x4 @6

105

x4 @7, x4 @8, plus 3 down sets (repeat)

115

Competition Raw Bench:  

Work up to 71% x 5 x 4 sets

215

Wide Grip Bench:

x4 @6

135

x4 @7

155

x4 @8, plus 3 down sets (repeat)

185

Deadlift w/belt:

Work up to 71% x 5 x 3 sets

335


Wednesday – Off

Bad idea taking the day off!  I normally work out in the AM and then return at night.  Not working out in the AM made me feel like poop, all day!  Must.  Work.  Out.


Thursday

Squat w/belt:

Work up to 71% x 5 x 3 sets

270

Competition Raw Bench:

x1 @8

285

Then move to 76% x 5 x 2 sets (-17%)

235

Pin Press (chest level):

x1 @8

245

x4 @9

195

plus 2 down sets (load drop)

180

Note:  I must admit that I used a Smith Machine to accomplish these since my gym doesn’t have a power rack.  

Deadlift w/belt:

Work up to 71% x 5 x 3 sets

335

2ct Pause Deadlift:  

x1 @8

355

x4 @9

335

plus 2 down sets (load drop)

265 x 4 x 2 sets


Friday

Squat w/belt:

Work up to 71% x 5 x 3 sets

270

Squat w/belt:  

x4 @7

245

x4 @8

255

x4 @9

265

plus 1 down set (load drop)

255 x 4 x 1 set

Competition Raw Bench:  

Work up to 71% x 5 x 4 sets

215

Close Grip Incline Press: 

x10 @6

130

x10 @7, x10 @8

150

plus 3 down sets (repeat)

140, 130, 90

Note:  This exercise absolutely murdered my triceps!  Had to drop the weight considerably.

Deadlift w/belt:

Work up to 71% x 5 x 3 sets

335


Saturday & Sunday – Chill!

Didn’t perform any GPP days, this week, due to the fact that I was wore out by the end of the week.  This program is really starting to kick my butt!

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