5/3/1 Full Body--The Creation of a Beast

[pobrien2]

May 31st PM
Built to Last Week #1, Workout #2

BB RFESS (6 sec. descent): 85x3x5
Block Pull: 185x2x8
Single Leg Hip Thrust: BWx2x10
Floor Calf Raise: BWx2x15
Crunches: 2x10

[pobrien2]

Jun 2nd PM Afternoon
Built to Last Week #1, Workout #3

Incl DB Bench (6 sec eccentric): 45x3x8
Lat Pulldown (6 sec, 1-arm eccentric): 70x3x5 ea arm

3 rounds:
Internal Rotation DB Flye: 15x10
Rear Delt Flyes: 15x15
Dead Stop LTE: 30x10
Concentration Curls: 30x10

Plank Pikes: 2x12

Step Calf Raise: BW+20x3x10

[pobrien2]

Jun 4th PM
Built to Last Week #2, Workout #1

Smith Bench: 165x3x3, 165x14
Y-T-W Holds: BWx4x12sec

4 Rounds:
Med Ball Pushup w/Shoulder Touch: BWx5, BWx3x8
Cable Row: 130x10, 130x3x12
L-Lateral Raise w/Long Lever Eccentric: 10x10
McGill Situps: x10

Step Calf Raise: BW+22x3x10

[pobrien2]

Jun 6th Afternoon
Built to Last Week #2, Workout #2

BB RFESS (6 sec. descent): 90x3x4
Block Pull: 195x2x10

3 Rounds:
Single Leg Hip Thrust: BWx10
Floor Calf Raise: BWx15
Crunches: 10 reps

[pobrien2]

Jun 7th PM

Front Squat: 135/145/160x5
BBB: 115x5x10
BB Curls: 50 reps w/65 lbs
Band Tri Ext: 50 reps

[pobrien2]

Jun 9th PM Afternoon
Built to Last Week #2, Workout #3

Incl DB Bench (6 sec eccentric): 50x3x7
Lat Pulldown (6 sec, 1-arm eccentric): 85x3x4ea arm

4 rounds:
Internal Rotation DB Flye: 20x10
Band Pull Aparts: 15 reps
Dead Stop LTE: 30x8
Concentration Curls: 25x8

Plank Pikes: 4x10

[pobrien2]

Jun 11th PM

Smith CG Bench: 135/145/165x5
BBB: 115x5x10
DB Curls: 50 reps w/30 lbs
Dead Stop Lateral Raise: 50 reps w/10 lbs
Step Calf Raise: 25 reps w/30 lbs

[pobrien2]

Jun 13th Afternoon

Box Front Squat: 135/145/165x5
BBB Box Squat: 135x5x10
Band Pull Aparts (Underhand): 50 reps
Band Tri Ext: 50 reps
Situps: 25 reps

[pobrien2]

Jun 14th Afternoon

OHP: 80x3, 90x3, 105x12
Rear Delt Flye: 15x15, 15x4x10
Dead Stop LTE: 30x5x10

[pobrien2]

Jun 15th PM

BB Curls: 70x15, 70x2x10, 70x7
Lat Tri Pushdown: 70x3x10, 55x10
Lateral Raise: 17x3x10
Leg Ext: 100/110/120/130/140/150x10
Leg Curl: 100/110/120/130/140x10

[pobrien2]

Jun 17th Afternoon

DB Floor Press: 90x6, 80x10 (barely)
Lat Pulldown Wide Grip: 130x10 (super sloppy form)
Lat Pulldown Underhand Grip: 115x12
DB Shoulder Press: 50x12, 50x10
Cable Row: 130x12, 70x12 (drop set)
DB Skullcrusher: 25x15, 25x11
DB Curls: 35x15, 35x12

[pobrien2]

Jun 19th Afternoon

Smith Squat: 225x6, 185x10
Leg Curl: 150x12, 80x15 (drop set)
Step Calf Raise: 40x2x15
Reverse Crunches: 2x12

[pobrien2]

Jun 21st PM

Pendlay Row off Box: 115x10, 125x10
DB Floor Press: 85x2x10, 45x12 (drop set)
Mach Shldr Press: 100x10, 110x10
Lat Pulldown: 115x2x10
Lat Tri Pushdown: 55x2x15
DB Curl: 30x2x15
Lateral Raise: 15x12, 7x12 (drop set)

[pobrien2]

Jun 22nd Afternoon

RDL: 135x2x12
Horiz Leg Press: 205x3x12
Leg Ext: 150x12, 80x12 (drop set)
Step Calf Raise: 40x2x15
Spread Eagle Situps: BW+15x2x15