Adam Quattlebaum

Project Momentum - Days 5 & 6

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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.

Saturday

Morning

Squat w/belt:
work up to 68%x 5 reps x 3 sets
250 x 5 reps x 3 sets

Competition Raw Bench:
work up to 68% x 5 reps x 4 sets
205 x 5 reps x 4 sets

Push Press:
x10 @6
95 x 10 @6
x10 @7
115 x 10 @7
x10 @8
125 x 10 @8

plus 3 down sets (repeat)
125 x 10 reps x 2 sets
115 x 10 reps x 2 sets


Deadlift w/belt:
work up to 68%x 5 reps x 3 sets
270 x 5 reps x 3 sets

Snatch Grip SLDL:
x10 @6
130 x 10 reps @6
x10 @7
140 x 10 reps @7
x10 @8
140 x 10 reps @8

plus 3 down sets (repeat)
140 x 10 reps x 3 sets (@8 on all sets)

Evening Recovery Stimulation -

Contrast shower: Heat for 1 minute, cold for 30 seconds x 4. Ended on cold.

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