Adam Quattlebaum

Project Momentum - Day 1

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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)
245 x 5 reps load drop (Dropped 5% of 275)

Note: Forgot to record RPEs on load drops! Guesstimate @ 8 on both.

Competition Raw Bench:
Work up to 68% x 5 reps x 4 sets
68% of 314 (my 1 RM) came out to 213.52, so I used 215.
215 x 5 reps x 4 sets (ending with @ 8 on last set)

Evening workout –

Pin Press (mid-range):
x1 @8
325 x 1 @ 9 (Over shot. Should’ve been an 8 RPE)
x4 @9
275 x 4 @ 9
plus 2 down sets (load drop)
260 x 6 @ 9 Load Drop (Dropped 5% of 275)
245 x 6 @ 9 Load Drop (Dropped 5% of 260)

Deadlift w/belt:
Work up to 68% x 5 reps x 3 sets
68% of 507 (my 1 RM) came out to 344.76, so I used 345.
345 x 5 reps @ 8
345 x 5 reps @ 9
345 x 5 reps @ 9

Notes: Did not go in with any expectations, as far as how much weight to use. Worked up to the prescribed RPE and left it at that. I felt pretty winded after the morning’s squat session, but that was expected. As the program moves forward, and I incorporate some GPP, I should be just fine. Overall, today was awesome.


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