Project Momentum – Week 6

I’ve survived to week 6 (sort of)!  I’ve been experiencing a mild case of bicep tendinitis in my right arm, since Thursday of last week, so only rehabilitation movements for that area and no pressing until it gets better.  I will be squatting with a wide grip and deadlifting with straps.  I’m a bit bummed that this is happened, but not letting it go to my head.  Pain is a part of the process and should be used as a tool to grow stronger, once it has subsided.

Note: All weight is measured in pounds and only working weight is listed. 


Monday

Squat w/belt:  

x1 @8

355

x1 @9  

385

Then move to 80% x 3 x 2 sets (-17%)

315

Note:  In between sets, I did very light curls and shoulder movements (lateral raises, rear lateral raises, etc.).  I also did some internal and external shoulder rotations with extremely light weight to keep my elbows and shoulders lubed up.  It seemed to help with the mild tightness and pain I was experiencing in my elbows upon walking into the gym.  This may be something I need to continue to implement in future workouts.

 Face Pulls: 

4 x AMRAP

Seated Calve Raises:

4 x AMRAP

Standing Calve Raises:

4 x AMRAP

Note:  Still had some time left, plus my training partner needed a spot, so I worked some of the smaller movements with moderate weight for S & Gs. 

 Deadlift w/belt: 

x1 @9

460

x1 @8 

435

Then move to 80% x 3 x 2 sets (-17%)

375

Snatch Grip SLDL:  

x8 @6

135

x8 @7

135

x8 @8

 135

plus 4 down sets (repeat)

135 x 4 x 4 sets

Note:  This week, I’m beginning my workouts with only dynamic stretches in an attempt to decipher, for myself, whether or not eliminating static stretching before lifting has any effect on my strength.  Also, during the day, I massaged my Brachialis (where my pain is) and took Ibuprofen 800MG x 2.  I did a little research and am 100% sure that my pain was due to the bull dog grip that I was using as my bench press grip.  Oh, well.  You live and learn!  Using straps during deadlifts eliminated the pain in my Brachialis by 99%.


Tuesday

After last night’s workout, I went home and iced my biceps for 20 minutes and then massaged them.  No pain, this morning, but I’m still going to take it easy.  Warmed up, dynamically, and performed light movements that targeted the bicep / shoulder areas in between sets.  Made a huge difference!

 Squat w/belt:

Work up to 76% x 4 x 4 sets

290

Hi Bar Squat:

x3 @6

135

x3 @7

185

x3 @8, plus 4 down sets (repeat)

205

Bench Press:

135 x 10 – 12 reps x 5 sets

Note:  Loaded the bar with 185 and felt pain midway down on the eccentric portion of the lift.  The volume from the reps with 135 was satisfying enough, though; at least for the bodybuilder in me!

Deadlift w/belt:

Work up to 76% x 4 x 4 sets

350

Note:  Used wrist straps and they were a blessing.  I can totally see why people knock using them, though, because it took 90% of my grip out of the equation.  This actually made the work a lot easier; but it’s not an approach I will continue to use.  However, I will use the straps until I am 100% free of pain.


Wednesday – Combat Training

Shadow Boxing:

3 min. x 3 rounds

Heavy Bag work:

Left arm only (South Paw and Orthodox) 3 min. x 1 round

Right arm only (South Paw and Orthodox) 3 min. x 1 round

Both arms (Combination) 3 min. x 1 round

Knees to the air:

Performed roughly 100 reps with each leg

Planks:

3o seconds x 3

Seated Calve raise:

110 x 10 – 12 reps x 5 sets

Standing Calve raise (off platform):

4 x AMRAP w/ alternating pointing toes in and out.

Note:  These days are fun because I get to practice my martial arts moves and it gives my body a chance to work certain muscles that don’t get much attention when performing the power lifts.  I always feel refreshed after these workouts, so I assume they’re perfect for active recovery purposes.


Thursday

Squat w/belt:  

Work up to 76% x 4 x 4 sets

295

 

Bench Press:

Worked up to 225 x 3 reps x 1 set

Note:  Adding a little more weight to the bar, pain free, so I guess you could say things are looking up.

Deadlift w/belt:

Work up to 76% x 4 x 4 sets

350

2″ Deficit Deadlift:  

x1 @8

370

x3 @9  

370

plus 3 down sets (load drop)

275 x 4 reps x 3 sets


Friday

Squat w/belt:  

Work up to 76% x 4 x 4 sets

295

Pin Squat:  

x1 @8

225

x3 @9  

225

plus 3 down sets (load drop)

225

Note:  Only performed squats, this morning.  I am hosting a church function  and it all starts after work, today!  Maybe this will give the tendinitis in my right arm a chance to heal.  If it’s not better, soon, I’ll be going into full rehabilitation mode!


Saturday & Sunday – Rest!

My current look and vibe. #literallythatsme #arrowandchill #mastersofgravity #life #badkitty #cookiemonster

A post shared by Adam Quattlebaum (@adamquattlebaum) on

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