Squat

Week 7 of 8 – NASA Unequipped Nationals Training Cycle
Week 7 of Jim Wendler’s 5/3/1 program
Mobility Work
Squat
135×5
225×5
330×5
375×3
420×5 <-- add belt Pulldown Abs - 90x3x15 This was my peak squat for this training cycle. My squats felt great tonight.

Deadlift

Deadlift
225×5
315×3
405×3
465×3
520×6 <-- add belt Super Set
Bent Over Rows – 225x3x8
Shrugs – 225x3x8
Super Set
GHR – 2×10
45° Leg Raise – 2×10

Bench Press

Bench Press (ea. rep paused)
135×5
230×3
260×3
295×6
Cambered Bar Bench Press – 225x3x5
Neutral Grip Military Press w/Czech bar – 125x3x5
Super Set
Overhead Cable Tricep EXt. – 100x3x10
Tricep Pressdowns – 100x3x10
Pullups – 3×10
Super Set
Close Grip EZ Curl Bar Curls – 95×10, 115×10
Wide Grip EZ Curl Bar Curls – 95×10, 115×10
Face Pulls – 100x3x15

Squat

Week 6 of 8 – NASA Unequipped Nationals Training Cycle
Week 6 of Jim Wendler’s 5/3/1 program
Mobility Work
Squat
135×5
225×5
305×3
355×3
395×6 <-- add belt Super Set
Keg Press – 200x2x15
Leg Ext. – 90x2x10
Pulldown Abs – 110x3x20
My squats felt good tonight. My form improved some more tonight. It was a little easier to get to USAPL depth and I felt strong.

Deadlift

Deadlift
225×5
315×3
370×5
430×5
495×10 <-- add belt 45° Leg Raise - 3x20 4-Way Hip Circuit w/mini band - 2x20 ea. direction My deadlifts went well tonight. I really didn't feel like training tonight, but once I got started I had a good workout. As the weeks pass I like the 5/3/1 program even more. It took me the first wave to get used to doing reps. I believe I will adapt even more to this program as time goes on and should make some good gains.

Bench Press

Bench Press (ea. rep paused)
45×5
135×5
210×5
245×5
275×10
Close Grip Bench Press
225x2x8
225×10
Cable Crossovers – 60x3x10
KB Rows – 106x5x10
Power Shrug Bar Shrugs – 225x3x10