Tag Archives: DE SQ/DL

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.

DE SQ

Mobility Work
Hanging Plate SQ
135x2x5
185x3x5
Yoke Zercher SQ (standing on 6.5″ block to increase ROM)
225x3x5
Blast Strap Rows
Regular Grip – 2×10
Narrow Grip – 2×10
Wide Grip – 2×5
Grappler Single Arm Rows w/fat bar
50×10
75×8
85×5
Fat Bar Shrugs – 213x3x10
I trained with Pat Roberts (the inventor of the Allen Core Wheel). I tried hanging plate squats for the first time and had an awesome back workout.

DE SQ (deload)

Mobility Work
GHR – 3×10
45° Hypers – 3×10
Hanging Leg Raise – 2×10
This was my last workout before USAPL Raw Nationals. I compete Sunday July 27.

RE SQ

Mobility Work
Box SQ (11 inch box)
45×5
135×5
225×5
315×2
365×3 <-- add belt 435x2 <-- without box GM w/Cambered Bar - 245x3x8 GHR - 3x10 Famer's Handle Obliques - 95x3x10 Pulldown Abs - 90x3x10 Power Shrug Shrugs - 205x3x10

ME SQ/DL

Rack Pulls Below Knees (2nd pin from bottom)
225×3
315×3
405×3 <-- double overhand grip to here 495x3 <-- switch to alternating grip 545x3 <-- add belt 585x3 635x1 <-- add straps 675x0 Rev. Hyper - 180x3x10 KB Swing Throughs - 75x3x10 Pulldown Abs - 90x3x10 Elliptical - 15 min.

RE SQ/DL

Rack Pulls (just below knees)
135×5 <-- double overhand 225x5 315x5 405x3 495x3 <-- alt. grip, add belt 585x3 <-- add straps 635x2 675x1 Smith Machine Hack SQ - 225x3x5 GM - 225x3x8 Pull Throughs - 100x3x10 Hip Abduction Machine - 110x3x10 Hip Adduction Machine - 110x3x10 Rotary Hip Machine - 100x3x10 Vertical Leg Raise - 3x10

RE SQ/DL

Mobility Work
DL from 2 inch deficit
225×3
315×3
405×3 <-- double overhand grip to here 455x3 <-- alt. grip Zercher SQ - 225x3x5 GM w/buffalo bar 142x5 232x2x5 GHR sit-ups w/blue band - 3x8

DE SQ/DL

DL off 7.5 inch blocks (bar below knees)
225×3
315×3
405×3
455×3
495x2x3

GM w/SSB – 155x2x5

Bulgarian SQ w/SSB – 65x3x8

Super Set
GHR – 3×10
GHR sit-ups – 3×10