Squat

Week 5 of 8 – NASA Unequipped Nationals Training Cycle
Week 5 of Jim Wendler’s 5/3/1 program
Mobility Work
Squat
45x2x5
135×5
225×5
285×5
330×5
375×5 <-- add belt Leg Press - 200x3x15 Leg Ext. - 80x3x10 Seated Leg Curl - 80x3x10 Pulldown Abs - 90x3x20 4-Way Hip Circuit - 30x2x15 ea. direction Today was the start of my last training wave for NASA Unequipped Nationals. The 5/3/1 routine is working well for me. I am putting on some muscle mass due to the routine. My legs are the most improved body part so far. My legs are as big as they were when I weighed 275lbs back in 1995. I really feel the reps from this routine is the ideal way for me to train. I didn't do military presses the first wave, but I will on this wave.

Bench Press (deload)

Bench Press (ea. rep paused)
45×5
135×5
190×5
205×5
220×5
Dips – 4×10
Circuit
Rear Delt Raise – 25x2x10
DB Laterals – 25x2x10
DB Front Raise – 25x2x10
DB Curls – 25x2x10
Neutral Grip Pullups – 3×8

Squat (deload)

Week 4 of 8 – NASA Unequipped Nationals Training Cycle
Week 4 of Jim Wendler’s 5/3/1 program
Mobility Work
Squat
45×5
135×5
225×5
255×5
275×5
300×5
Super Set
GHR – 3×10
GHR sit-ups – 3×20
4-Way Hip Circuit w/mini band – 2×20 ea. direction
Monster Walks (forward and sideways) – 2x ea. direction
Stability Ball Glute Bridges – 3×15
This was the last week of my first wave of the 5/3/1 program. I really like this routine and I feel like it is well suited for raw lifting.

Bench Press

Bench Press (ea. rep paused)
45×5
135×5
235×5
270×3
300×5
Partial Bench Press (bottom half of ROM) – 225x2x10
Close Grip Bench Press – 225x3x8
Pullups – 3×8
Super Set
Neutral Grip DB Shoulder Press – 40x3x10
DB Curls – 40x3x5
Hammer Curls – 40x3x5
DB Power Cleans – 30x3x10
Inverted KB Pinch Grips
15x3x 30 sec. static holds per hand
20x3x 30 sec. static holds per hand
Pulldown Shrugs – 180x3x10

Squat

Week 3 of 8 – NASA Unequipped Nationals Training Cycle
Week 3 of Jim Wendler’s 5/3/1 program
Mobility Work
Squat
45×5
135×5
225×5
315×5
360×3
405×3
Hack Squats – 225x3x8
45° Hypers w/doubled light band – 3×10
Pulldown Abs – 90x3x20