Adam Quattlebaum

  1. Project Momentum - Days 5 & 6

    Friday GPP

    Due to a social gathering, tonight, I am performing my second GPP day and hitting the weights tomorrow morning.

    Morning

    Mobility work: 15 minutes
    Performed a circuit of band pull aparts, glute bridges, & side squats

    Abs: 10 minutes
    Circuit of planks and stability ball crunches

    Calves: 4 sets x 10 - 20 reps

    Rows: 10 minutes
    Performed as many sets as I could in 10 minutes. ...
  2. Project Momentum - Day 2

    Morning workout

    Squat w/belt
    work up to 68%x 5 reps x 3 sets
    68% of my 1RM is 275.4
    275 x 5 reps x 3 sets (last set was @9)

    Competition Raw Bench
    work up to 68%x 5 reps x 4 sets
    68% of my 1RM is 214.2, so I used 215
    215 x 5 reps x 4 sets (last set was @8.5)

    Close Grip Bench
    x6 @6
    135 x 6 @6
    x6 @7
    155 x 6 @7
    x6 @8
    175 x 6 @8
    plus 3 down sets (repeat) ...
  3. Project Momentum - Day 1

    Monday

    All weight is measured in pounds.

    Morning workout

    Squat w/belt:
    x1 @8
    335 x 1 @ 8

    then move to 74%x5x2 (-19%)
    Dropped the weight by 19% (came out to 271.35, but did 270).
    270 x 5 @ 8
    270 x 5 @ 8.5


    2ct Pause Squat:
    x1 @8
    270 @ 8
    x4 @9
    275 x 4 @ 9

    plus 2 down sets (load drop)
    260 x 5 reps load drop (Dropped 5% of 275) ...