Bench Press

Bench Press (ea. rep paused)
45×5
135×5
225×5
260×5
295×10
Close Grip Bench Press
245x2x10
265×10
DB Incline Bench Press
70×10
80×10
90×10
Dips – 1×20
Pullups – 3×10
Neutral Grip Pullups – 3×5
EZ Curl Bar Curls – 70x3x15

Squat & Deadlift

Week 5 of 12 – NASA Natural Nationals Training Cycle
4th Wave of Jim Wendler’s 5/3/1 program
Mobility Work
Squat
45×5
135×5
225×5
315×5
345×5
390×5 <-- add belt Deadlift 225x5 315x3 390x5 450x5 510x8 <-- add belt Pulldown Abs - 90x50 The gym is closed Friday so we pulled tonight.

Deadlift (deload)

45° Hypers – 3×10
GHR – 3×10
I decide to take a break from deadlifting tonight. I didn’t feel beat up, I just didn’t want to deadlift. Jim Wendler doesn’t squat or deadlift on his deload weeks. This will be an interesting test to see if my deadlifts feel any easier next week after taking a break from them.

Squat (deload)

Week 4 of 12 – NASA Natural Nationals Training Cycle
3rd Wave of Jim Wendler’s 5/3/1 program
Squat
45×5
135×5
225×5
315x2x5
Let Extensions
90×10
110×10
130×10
Rev. Hyper Leg Curls – 90x3x10
Pulldown Abs – 95×50
I got some weightlifting shoes and I got to try them tonight. They worked well. I felt less stress in my hips in the hole and it made getting to depth a little easier. One of the problems I have had with squatting recently was that I would shift my weight to my toes and these shoes helped eliminate that problem.
This week completes my third week on the 5/3/1 program. This is an awesome program and I am excited to see my progress at NASA Natural Nationals in January.

Deadlift

Mobility Work
Deadlift
135×5
225×5
315×3
405×3
440×5
500×3
560×6 <-- add belt GM 135x8 225x2x8 Pulldown Abs - 90x50 Low Cable Rows - 210x3x10

Bench Press

Bench Press (ea. rep paused)
45×5
135×5
225×5
250×5
285×3
320×5
Close Grip Bench Press – 225x3x10
DB Incline Bench Press
60×15
70×15
70×10
Pulldowns – 180x3x10
Super Set
DB Shoulder Press – 30x3x10
DB Rear Delt Raise – 30x3x10
EZ Curl Bar Curls – 70x3x10

Squat

Week 3 of 12 – NASA Natural Nationals Training Cycle
3rd Wave of Jim Wendler’s 5/3/1 program
Mobility Work
Squat
135×5
225×5
315×3
340×5
385×3
430×8 <-- add belt SSB Front Squats 155x8 245x2x8 Super Set
GHR – 3×10
GHR sit-ups – 3×10