Fenrir

Fenrir's Project Momentum log Week 1 Days 1 - 4

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Age: 36
Weight(class): 110ish (-120) kg
Total: 690 - 720 kg (current estimated maxes SQ: 265 kg; BP: 170 kg; DL: 285 kg)
Wilks: 400ish
Country: Germany
Competitions: mostly raw officially in IPF/EPF affiliates

This is my first try at the RTS/RPE-method so the first steps are a little shaky and my assesments of the RPEs sometimes overreached.

All weights are in kilogramms.

Monday

Squat w/belt

240 x 1 @ 9,5 (overreached)
Then move to
195 x 5 x 2 (74 % of e1RM)

2ct Pause Squat

190 x 1 @ 9 (overreached)
170 x 4 @ 9
plus 2 down sets (load drop)
160 x 4
150 x 4

Competition Raw Bench

115 x 4 x 5 (68 % of e1RM)

substituted Pin Press (mid range) with 2 Board Press

155 x 1 @ 8
145 x 4 @ 9
plus 2 down sets (load drop)
135 x 4
130 x 4

Deadlift w/belt

195 x 3 x 5 (68 % of e1RM)

Comments: This workout took me about 3,5 hours to complete. Hypoglycemia set in around 2,5 - 3 hour into the workout. This was somewhat exhausting, but still fun.


Tuesday

Squat w/belt

180 x3 x 5 (68 % of e1RM)

Competition Raw Bench

115 x 4 x 5 (68 % of e1RM)

Close Grip Bench

100 x 6 @ 6
105 x 6 @ 7
110 x 6 @ 8
plus 3 down sets (repeat)
110 x 2 x 6 @ 9 - 10
110 x 4 @ 10,1

Deadlift w/belt

250 x 1 @ 8,5 (slightly overreached)
Then move to
210 x 5 x 2 (74 % of e1RM).

Rack Pull (mid shin)
260 x 1 @ 9 (overreached)
240 x 3 @ 9,5 (overreached & rep drop)
plus 2 down sets (load drop)
220 x 2 x 3 @ 9 (single load drop & rep drop)

Comments: This workout took me again about 3,5 hours to complete. Slight hypoglycemia and exhaustion set in around 2,5 - 3 hour into the workout, so I was gased and the deadlifts didn't go as planed.


Wednesday

Comments: I skipped GPP due to the "powerlifting flu".


Thursday

Squat w/belt

180 x3 x 5 (68 % of e1RM)

Front Squat

100 x 6 @ 6
110 x 6 @ 7
120 x 6 @ 8
plus 3 down sets (repeat)
120 x 3 x 6

Competition Raw Bench

150 x 1 @ 9,5 (overreached)
Then move to
125 x 5 x 2 (74 % of e1RM)

8cm Towel Press

160 x 1 @ 9,5 (overreached)
140 x 4 @ 9,5 (overreached)
plus 2 down sets (load drop)
130 x 4
120 x 4

Deadlift w/belt

195 x 3 x 5 (68 % of e1RM)

Comments: This workout took me again about 3,5 hours to complete. I avoided hypoglycemia with a bigger lunch, but the fuller belly hindered me somewhat on the squat and made me a little sick.

Friday


Squat w/belt

180 x3 x 5 (68 % of e1RM)

Competition Raw Bench

115 x 4 x 5 (68 % of e1RM)

Push Press

60 x 10 @ 6
70 x 2 x 10 @ 9
70 x 6 (was rushed gased by this point)

Deadlift w/belt

195 x 3 x 5 (68 % of e1RM) (forgot the belt)

Snatch Grip SLDL

110 x 10 @ 6
150 x 8 @ 8
no down sets

Comments: This workout took me about 2,5 hours to complete. The gym got crowded and I rushed the push presses and the snatch grip stiff legged deadlifts due to time constraints.

Ath the end of this first week I was exhausted. The fatigue and the DOMS are still persisting 2 days after, an experience which I had last 10 years ago with the smolov squat cycle. But I am content and eager for the next week of Project Momentum.
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