Project Momentum – Week 5

 

Simply put, last week was rough.  If being extremely fatigued from all of the previous work put into this project wasn’t enough, I moved furniture on Saturday!  A lot of furniture!  Regardless of how last week went, there was still work to be done.

top-10-sure-ways-to-achieve-success9


Monday

Squat w/belt:  

x1 @8

365   

Then move to 78% x 4 x 2 sets (-15%)

350

Competition Raw Bench:  

Work up to 74% x 4 x 4 sets

230

2ct Pause Bench:  

x1 @8

280

x3 @9  

270

plus 2 down sets (load drop)

205

Deadlift w/belt:  

x1 @8  

450

Then move to 78% x 4 x 2 (-15%)

380

Machine Rows:  

x9 @6

70

x9 @7

80

x9 @8, plus 3 down sets (repeat)

90


Tuesday

Squat w/belt:  

Work up to 74% x 4 x 3 sets

260

Lunges:  

x3 @6, x3 @7, x3 @8, plus 3 down sets (repeat)

135 for all sets

Competition Raw Bench:

Work up to 74% x 4 x 4 sets

210

Wide Grip Bench:

x3 @6

210

x3 @7

220

x3 @8, plus 3 down sets (repeat)

240

Deadlift w/belt:  

Work up to 74% x 4 x 3 sets

335

Why so serious? #powerlifting #gainzfairy #bodybuilding #mastersofgravity #life #commentary #deadlifter

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Wednesday – GPP

Heavy bag work (Punches only):

3 minutes x 5 rounds

Stability ball sit-ups:

8 – 10 reps x 5 sets

Lat Pull-Downs:

10 reps x 10 sets with very light weight


Thursday

Squat w/belt:  

Work up to 74% x 4 x 3 sets

280

Competition Raw Bench:  

x1 @8  

280

Then move to 78% x 4 x 2 sets (-15%)

240

Pin Press (chest level):  

x1 @8

265

x3 @9

245 

plus 2 down sets (load drop)

195

Note:  Had to use the stinkin Smith Machine due to the lack of power racks in my gym.  Actually wasn’t too bad, other than the fact that I knew better!

 

Deadlift w/belt:  

Work up to 74% x 4 x 3 sets

350

2ct Pause Deadlift: 

x1 @8, x3 @9  

365

plus 2 down sets (load drop)

270


Friday

Squat w/belt:  

Work up to 74% x 4 x 3 sets

280

Squat w/belt:  

x3 @7

250

x3 @8

260

x3 @9  

270

plus 1 down set (load drop)

260

Competition Raw Bench:  

Work up to 74% x 4 x 4 sets

225

Close Grip Incline:  

x9 @6, x9 @7, x9 @8, plus 3 down sets (repeat)

140

Deadlift w/belt:  

Work up to 74% x 4 x 3 sets

350

Note:  BAD case of tendinitis in my elbows (mainly right side) has kicked in.  I’ll see how it feels, after the weekend, but I may have to drop all of the pressing movements for the remainder of the program.  Bummer?  Yes.  Will it stop my progress on the other lifts?  No.


Saturday & Sunday – Rest and Recovery!

#alabamaoutdoors #restday #backyardandchill #naturenerd

A post shared by Adam Quattlebaum (@adamquattlebaum) on

#alabamaoutdoors #naturenerd #restday #dogslife

A post shared by Adam Quattlebaum (@adamquattlebaum) on

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