Deadlift

Mobility Work
Deadlift
225×5
315×5
390×3
450×3
505×3
Bent Over Rows – 225x3x5
Rickshaw Shrugs – 205x3x10
Back Raise – 3×10
Leg Press Calf Raise – 200x3x20
45° Leg Raise – 3×10

Bench Press

Bench Press (ea. rep paused)
45×5
135×5
220×3
250×3
285×5
Close Grip Bench Press – 225x3x8
Neutral Grip Pullups – 3×8
Super Set
Neutral Grip DB Shoulder Press – 40x3x10
Hammer Curls – 40x3x10
Super Set (no rest between sets)
Pulldowns – 90x2x10
Clay Lats – 90x2x10
Pulldown Shrugs – 90x2x10

Squat

Week 2 of 8 – NASA Unequipped Nationals Training Cycle
Week 2 of Jim Wendler’s 5/3/1 program
Mobility Work
Squat
45×5
135×5
225×5
300×3
340×3
385×3
Belt Squat (close stance)
90×10
180x2x10
GHR – 3×10
Pulldown Abs – 90x3x20

Diet Status

I was doing well with my diet and was on it 4.5 months. My dad went in the hospital with pneumonia and passed away. Needless to say I got off my diet. Spending late nights at a hospital, making funeral arrangements and taking care of my mom made it hard to stick to my diet.
I got back on my diet last Monday and I have lost a total of 7lbs. I was 242.5lbs last Monday and lost down to 234.5lbs after a week on the diet. I started back doing cardio this morning. I have not been consistent with my cardio and I know to be successful with my weight loss I need to do cardio. My goal is to drop down a weight class and compete in the 220lbs class. I have enough body fat to do so. I typically carb load on the weekends and I am not supposed to start until the second weekend of my diet. The last time I started my diet I started carb loading the first weekend. To have faster and better results I knew I needed to wait until the second weekend to carb load. It is my goal to keep the cheating to a minimum and ideally I want to keep it to one cheat meal per week instead of all weekend long.

Deadlift

Mobility Work
Deadlift
225×5 <-- double overhand grip 315x1 365x5 420x5 <-- switched to alternating grip after first rep 475x5 <-- add belt Deadlift off 7.5 inch blocks (bar below knees) 365x10 405x8 455x5 Super Set
45° Hyper w/weight in front – 45x3x20
Standing Calf Raise – 495x3x20
Super Set
45° Lying Leg Raise – 2×10, 2×8, 2×6
GHR – 3×10
I had a good workout tonight. I could really feel it working my glutes going lighter and for higher reps on the deadlifts off the blocks. I plan to continue doing a secondary deadlift variation for reps on my deadlift day.

Bench Press

Bench Press (ea. rep paused)
45×5
135×5
205×5
235×5
270×8
Dumbbell Incline Bench Press – 50x4x15
Military Press – 95x3x5
Pullups – 3×10
Tricep Pressdowns w/fat v-bar handle – 100x3x20

Squat

Week 1 of 8 – NASA Unequipped Nationals Training Cycle
Week 1 of Jim Wendler’s 5/3/1 program
3 day logo.jpg
Mobility Work
Squat
45×5
135×5
225×5
275×5
320×5
360×8 <-- add belt Hack Squat - 200x3x8 Roller Rev. Hyper - 90x3x10 Lying Leg Raise w/dumbbell between feet - 20x3x20 This was my first workout of my eight week training cycle for NASA Unequipped Nationals. I am following Jim Wendler's 5/3/1 routine and I am training three days a week. I talked to Jim this afternoon to figure my starting weights for his routine. To be successful in this routine you need to start with weights light enough to complete every set and every rep.

ME BP

Super Set
Illegal Wide BP – 135x3x10
CG BP – 135x3x10
Pullups – 3×5
Super Set
Cable Overhead Tricep Ext. – 100x3x20
Hammer Curls – 50x3x10
Standing DB Shoulder Press – 30x3x10
Super Set
Clay Lats – 180x3x10
Pulldown Shrugs – 180x3x10
Super Set
45° Hypers w/KB – 53x3x10
Inverted KB Static Holds – 15×3 30 min. static holds per hand