Deadlift

Deadlift
135×5
225×5
315×3
405×3
450×5
510×3
570×5 <-- add belt This was the last day of my fourth wave of the 5/3/1 program. Next week is a deload week and then I have one last wave before NASA Natural Nationals in January.

Bench Press

Bench Press (ea. rep paused)
45×5
135×5
225×5
260×5
295×3
330×6
Close Grip Bench Press
265×10
285×10
305×9
DB Incline Bench Press – 100x3x8
Pullups – 3×10
EZ Curl Bar Curls – 70x2x20
Band Pull Aparts w/light band – 2×20
Tonight was another great workout. We have really been pushing it this wave of the 5/3/1 program and I could tell tonight that I am ready for my deload next week. I have found the right combination of exercises to help improve my bench press. I feel like I need to tweak my deadlift day and add a deadlift variation. I am not sure whether I will do this my next wave or wait until after NASA Nationals in January.

Squat

Week 7 of 12 – NASA Natural Nationals Training Cycle
4th Wave of Jim Wendler’s 5/3/1 program
Mobility Work
Squat
45×5
135×5
225×3
315×3
345×5
390×3
440×5 <-- add belt SSB Front Squat 155x10 335x5 385x3 GHR - 3x10 45° Leg Raise - 3x10 I had more in me on my last set of squats, but I wanted to focus more on quality instead of quantity. I need to put more focus on form. My form was much improved on my last set.

Deadlift

Deadlift
135×5
225×5
315×3
420×3
480×3
540×3 <-- add belt Leg Press Calf Raise - 210x3x20 Pulldown Abs - 90x50 Due to scheduling I am going to deadlift and squat on Monday so I kept my deadlift to the prescribed reps instead of doing a rep max. My bodyweight was 262lbs this morning. This is the heaviest I have been in a while. I have been around the upper 250 to lower 260 mark for the past two weeks. I will be starting back on a low carb diet and doing cardio soon. The good news is that I am putting on some muscle. That is one of the positives from the 5/3/1 program. While following the conjugate method my weight gain was mostly fat.

Bench Press

Bench Press (ea. rep paused)
45×5
135×5
240×3
275×3
315×8
Close Grip Bench Press
245×10
265×10
285×10
DB Incline Bench Press
80×10
90×10
100×10
KB Rows
106×10
203x2x5
Band Pull Aparts w/mini band – 3×20
Hammer Curls – 50x3x10

Squat

Week 6 of 12 – NASA Natural Nationals Training Cycle
4th Wave of Jim Wendler’s 5/3/1 program
Squat
45×5
135×5
225×3
315×3
370×3
415×5 <-- add belt SSB Front Squats 155x10 265x10 295x8 GHR - 3x10 45° Leg Raise - 3x10