Bench Press

Elliptical Trainer – 10 min.
Bench Press (ea. rep paused)
45×5
135×5
250×3
285×3
320×9
Close Grip Bench Press
315x2x5
315×8
Incline DB Bench Press – 90x3x8
KB Rows – 203x3x5
Seated Face Pulls – 110x3x10
EZ Curl Bar Curls – 70x3x15

Squat

Week 10 of 12 – NASA Natural Nationals Training Cycle
5th Wave of Jim Wendler’s 5/3/1 program
Elliptical Trainer – 10 min.
Mobility Work
Squat
45×5
135×5
225×5
330×3
375×3
425×8 <-- add belt Walkout - 550x1 Super Set
Leg Ext. – 60x3x10
Seated Leg Curl – 60x3x10
Chin-ups – 3×10
Incline Leg Raise – 3×10

Deadlift

Mobility Work
Deadlift
135×5
225×3
315×3
405×5
460×5
520×11 <-- add belt Romanian Deadlifts 135x10 225x2x10 Leg Press Calf Raise - 200x50 Super Set
Adductors – 80x3x10
Abductors – 80x3x10
Super Set
Pulldown Abs – 90x3x30
Neutral Grip Pullups – 3×10
My best deadlift for 10 reps prior to this workout was 495.

Bench Press

Bench Press (ea. rep paused)
45×5
135×5
230×5
265×5
300×11
Close Grip Bench Press
275×8
305×8
315×5
DB Incline Bench Press – 90x3x8
Bent Over Rows (bar touching floor ea. rep)
135×10
185x4x10
Super Set
DB Rear Delt Raise – 30x3x10
DB Lateral Raise – 30x3x10
Super Set
Hammer Curls – 30x3x10
DB Curls – 30x3x10

Squat

Week 9 of 12 – NASA Natural Nationals Training Cycle
5th Wave of Jim Wendler’s 5/3/1 program
Mobility Work
Squat
45×5
135×5
225×5
315×5
355×5
405×8 <-- add belt Walkout - 495x1 GM - 225x3x8 Walking DB Lunges - 40x2 round trips Farmer's Walk Handles Obliques - 110x3x10

Deadlift (deload)

45° Hypers – 3×10
GHR – 3×10
Leg Extensions – 80x3x10
Leg Press Calf Raise – 210x3x20
Pulldown Abs – 90×60
This completes my deload and fourth wave on the 5/3/1 program. I have one more wave before NASA Natural Nationals in January. I feel like I really have my bench press training dialed in now. I have been contemplating whether to add a secondary deadlift movement on my deadlift days. I was talking to Jason Venn in they gym tonight and he has had good results with Romanian deadlifts. Since Romanian deadlifts help strengthen the deadlift lockout, I will probably start doing them on my deadlift days.
The 5/3/1 program is working great and I look forward to continued success in 2009.

Bench Press (deload)

Bench Press (ea. rep paused)
45×5
135×5
245x3x5
Cable Cross Overs – 100x3x10
Tricep Pressdowns – 140x2x10
Pulldowns w/multi grip bar (no rest between grip changes)
Wide 230×10
Med. 230×10
Close 230×5