Deadlift

Mobility Work
Deadlift
225×5
315×3
385×5
445×5
500×8 <-- add belt Cambered Bar GM 155x10 245x10 295x5 Pulldown Abs - 115x3x10 DB Shoulder Press - 40x2x15

Bench Press

Bench Press (ea. rep paused)
45×5
135×5
225×5
250×5
285×9
3 Board Press (POR) – 315x3x5
Super Set
Incline DB Bench Press w/neutral grip – 50x3x10
Pullups (3 different grips ) – 3×10
Hammer Curls – 50x3x10
Band Pull Aparts w/mini band – 3×20

Squat

Week 1 of 12 – NASA Natural Nationals Training Cycle
3rd Wave of Jim Wendler’s 5/3/1 program
Mobility Work
Squat
135×5
225×5
295×5
340×5
385×10 <-- add belt Hack Squats - 225x3x10 Hanging Leg Raise - 3x10 I started my 12 week training cycle for NASA Natural Nationals today. I am anxious to see how this training cycle turns out. My last training cycle was just eight weeks and I got good results. Today was my first squat session since Unequipped Nationals and it went surprisingly well. My rep max goal was 8 reps and I got an easy 10 reps.

2008 NASA Unequipped Nationals

I would like to thank Adam for his help and support at the meet. One might think that you wouldn’t need a handler at a raw/unequipped meet. You can get by without a handler, but having Adam there made a big difference. I knew when I hit the platform that my depth would be good on the squat. The support, encouragement, and coaching helped me have a successful meet. Thanks once again to my awesome wife Tiffany for filming my lifts and supporting me. Thanks to Henry for his support. This was hands down my best meet ever. I am on the right track with my training thanks to Jim Wendler and his 5/3/1 program. This is an awesome program for raw lifters and could be used for equipped lifters as well.

I weighed in at 243.8lbs and competed in the 275’s.

Squat

1st attempt – 451.9lbs
2nd attempt – 501.55lbs
3rd attempt – 551.15lbs

Bench Press

1st attempt – 330.7lbs
2nd attempt – 363.8lbs
3rd attempt – 385.8lbs <– Master 1 American Record
4th attempt – 402.3lbs

Deadlift

1st attempt – 584.99lbs
2nd attempt – 633.82lbs <– Open & Master 1 American Record
3rd attempt – 666.89lbs <– Open & Master 1 American Record
4th attempt – 677.91lbs <– Open & Master 1 American Record

Total

1603.84lbs
1614.86lbs total with 4th attempt deadlift <– Master 1 American Record

2nd Place Open 275lbs
1st Place Master 1 275lbs
Best Lifter

My NASA Unequipped Nationals Meet Videos

Bench Press (deload)

Bench Press (ea. rep paused)
45×5
135×5
185×5
225×10
Pulldowns w/fat neutral grip bar – 160x2x10, 180×10
Band pull aparts w/ mini band – 2×30
Adductors w/mini band – 3×20

Squat (deload)

Week 8 of 8 – NASA Unequipped Nationals Training Cycle
Week 8 of Jim Wendler’s 5/3/1 program
Mobility Work
Squat
135×5
225×5
315x2x5
45° Hypers – 3×10
Pulldown Abs – 90x3x10
Adductors w/doubled mini band – 3×20
Stretching

NASA Unequipped Nationals training cycle winding down

3 day logo.jpgMy training for NASA Unequipped Nationals is winding down. This also marks my seventh week on the 5/3/1 program and my second wave. Next week is my deload and last week of my training cycle. This routine is working great for me and I see a definite strength increases. The weights I based my training percentages were very conservative. That is key when using the 5/3/1 routine. Even though my weights were conservative, the first wave was not too easy. It did take some work and it took me the first four week wave to adapt to the routine. As the program progresses I have seemed to adapt to it even more each week.
I have gained some muscle on this routine. My eating habits have not been good, but luckily from all the reps on the 5/3/1 routine I have gained lean mass opposed to fat that I usually gain following the conjugate/Westside routine.
I look forward to Unequipped Nationals. I should then get a better idea as to how my rep maxes translate to my one rep max.

Bench Press

Bench Press (ea. rep paused)
135×5
245×5
275×3
315×5
Cambered Bar Bench Press – 225x3x5
Dips – 3×10
Neutral Grip Military Press w/Czech bar – 125x3x5
Pulldowns w/fat neutral grip bar – 180x3x10
Hammer Curls – 40x3x10