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

**pobrien2** · 10-05-2023, 05:20 PM

Thu Oct 5th PM

Box Front Squat: 135/145/165/185/205x5, 225x3 (pretty sloppy reps)
6" Block Pull: 225x3x10

**pobrien2** · 10-07-2023, 04:48 PM

Sat Oct 7th PM

Seated NG DB Press: 40/45/50/55/60x8
NG Chins: BWx12/10/10/6
OH Tri Cable Ext: 40/45/50/55x10
Lateral Raises: 15x10

**pobrien2** · 10-08-2023, 07:41 PM

Sun Oct 8th PM

Rev Lunges: 40/45x10, 50x15

**pobrien2** · 10-09-2023, 05:52 PM

Back to 5/3/1 Triumvirate

Floor Press: 145x5, 170x5, 190x10 (barely)
BB Rows: 135x5x10
OH Tri Cable Ext: 40/45/50x10, 55x2x10

**pobrien2** · 10-10-2023, 07:37 PM

Tue Oct 10th PM

Block Pull: 185/205x5, 230x10
NG Chins: BWx14, x11, x5, x7, x5
Spread Eagle Situp: BW+15x3x10

**pobrien2** · 10-12-2023, 07:24 PM

Wed Oct 11th PM

NG Chins: BW+25x5x5
Lateral Raises: 15x5x10
NG DB Press: 40/50x5, 55x10 (barely)

**pobrien2** · 10-13-2023, 04:34 PM

Fri Oct 13th PM

Box Front Squat: 145/170x5, 190x11 (last rep was sloppy)
Reverse Lunge: 115x3x10
Incl Rear Delt Flye: 10x5x10

**pobrien2** · 10-15-2023, 05:46 PM

Sun Oct 15th PM

Chins: BW+30x5x5
Tri Kickbacks: 20x1x20

**pobrien2** · 10-16-2023, 05:39 PM

Mon Oct 16th PM

Floor Press: 160x3, 180x3, 205x7
NG Chins: BW+30x5x5
OH Tri Cable Ext: 40x12, 45x12, 50x10, 55x10, 60x6

**pobrien2** · 10-17-2023, 05:50 PM

Tue Oct 17th PM

Block Pull: 190x3, 215x3, 245x10
BB Rows: 135x5x10
V-ups: 50 reps

**pobrien2** · 10-19-2023, 08:30 PM

Thu Oct 19th PM

Chins: BW+35x5x5
Lateral Raises: 20x10, 15x3x10, 15x1x15
NG DB Press: 45/50x5, 60x8 (barely)

**pobrien2** · 10-20-2023, 08:06 PM

Fri Oct 20th PM

Box Front Squat: 160x3, 185x3, 205x7
Extra Sets: 135x5x10
Incl Rear Delt Flye: 15x3x10

**pobrien2** · 10-23-2023, 05:55 PM

Mon Oct 23rd PM
Right shoulder has been bothering me

Floor Press: 170x5, 190x3, 215x5 (last rep took like 7 seconds on right side.)
OH Cable Tri Ext: 40/45/50/55x10, 60x7
NG Chins: BW+35x5x5 (last reps weren't great)

**pobrien2** · 10-24-2023, 05:20 PM

Tue Oct 24th PM

Block Pull: 205x5, 230x3, 255x10
BB Rows: 135x5x10
50 V ups

**pobrien2** · 10-27-2023, 07:46 PM

Thu Oct 26th PM

OHP: 105x5, 120x3, 135x6
Chins: BW+40x5x5
Lateral Raise: 20x2x10, 15x3x10

Fri Oct 27th PM
Front Box Squat: 170x5, 190x3, 215x5 (leaned over a bit more than I'd like)
Box Squat: 135x5x10
100 band pull aparts

**pobrien2** · 10-30-2023, 01:06 PM

Mon Oct 30th Afternoon
Deload Week

Floor Press: 135x5, 140x5, 160x5
NG Chins: BW+40x4x5, BW+40x1x4
Cable Tri Kickback: 15x5x10

**pobrien2** · 10-31-2023, 03:13 PM

Tue Oct 31st PM
Deload Week

Block Pull: 135/160/190x5
BB Rows: 140x3x10
V Ups
Band Pull Aparts

**pobrien2** · 11-03-2023, 04:28 PM

Thu Nov 2nd PM
Deload Week

OHP: 95x3x5
Chins: BW+40x5x5
Lateral Raise: 20x3x10

Fri Nov 3rd AM
Box Front Squat: 135/140/160x5
Box Squat: 135x5x10

**pobrien2** · 11-06-2023, 07:15 PM

Mon Nov 6th PM

Floor Press: 150/175/195x5
FSL: 150x5x5
OH Cable Tri Ext: 40x20, 50x10, 60x8
Chins: BW+40x5x5
Abs

**pobrien2** · 11-07-2023, 06:59 PM

Tue Nov 7th PM

Block Pull: 185/210/240x5
FSL: 185x5x5
Face Pulls: 100 reps w/40 lbs
Lateral Raises: 20x3x10
Heel Elevated BW Calf Raises: 80 reps

**pobrien2** · 11-09-2023, 07:37 PM

Thu Nov 9th PM

OHP: 95x5, 105x5, 120x5
FSL: 95x5x5
DB Curls: 35x2x12, 35x10
Tri Pushdowns: 40x20, 45x15, 50x15
Med Ball Twists: 40 reps
Rear Delt Raises: 60 reps w/15 lbs
Lateral Raises: 10x3x10

**pobrien2** · 11-10-2023, 09:05 AM

Fri Nov 10th AM

Box Front Squat: 150/175/195x5
FSL: 150x5x5
Chins: BWx2x10, BWx9
Tri Pushdowns: 45x2x15, 55x1x10
V Ups: BWx2x12, BWx8

**pobrien2** · 11-13-2023, 05:50 PM

Mon Nov 13th PM

Floor Press: 160/185/205x5
BBB: 140x5x10
50 Tri Pushdowns w/55lbs
50 Face Pulls w/50lbs
50 BW Heel Elevated Calf Raises

**pobrien2** · 11-15-2023, 06:53 PM

Wed Nov 15th PM

Block Pull: 195/225/250x5
BBB: 170x5x10
50 BW chins
50 lateral raises w/15lbs
25 spread eagle situps w/25lbs

**pobrien2** · 11-17-2023, 02:59 PM

Fri Nov 17th PM

Box Front Squat: 160/185/205x5
BBB Box Squat: 140x5x10
Chins: 25 reps w/BW +25. Best set 10.
OH Cable Tri Ext: 40x20, 50x10, 60x8
DB Curls: 25 reps w/30lbs
V-Ups: 25 reps

**pobrien2** · 11-20-2023, 06:30 PM

Mon Nov 20th PM

DB Floor Press: 70/80/90x5
BBB: 70x5x10
Face Pulls: 50 reps w/50lbs. Best set 12.
Tri Pushdowns: 55/60/65x10
Spead Eagle Situps: 25 reps w/20lbs.

**pobrien2** · 11-22-2023, 02:27 PM

Wed Nov 22nd PM

Block Pull: 210/240/265x5
BBB: 195x5x10
Chins: 50 reps w/BW in 11 mins
Lateral Raise: 20x3x10

**pobrien2** · 11-24-2023, 10:40 AM

Fri Nov 24th Afternoon

Box Front Squat: 170/195/220x5 (PR for 2023!)
BBB Box Squat: 160x5x10

Will do assistance work later today or tmrw
Sat Nov 25th PM
Chins: BW+30x10, BW+30x3x5
Tri Pushdowns: 55/60/65/60/55x10
BW Calf Raises
Face Pulls: 50x10, 55x10

**pobrien2** · 11-27-2023, 07:20 PM

Mon Nov 27th PM

DB Floor Press: 65/75/85x5
BBB: 50x10
Face Pulls: 55x4x10 (not great form), 50x10
Lateral Raises: 15x5x10
20 V-Ups

**pobrien2** · 11-29-2023, 08:21 PM

Wed Nov 29th PM

Block Pull: 185/215/245x5
BBB: 145x5x10
NG Chins: 50
Tri Pushdowns: 50/55/60/65x10, 70x5
Planks

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

Thread Tools

Search Thread

Bookmarks

Bookmarks

Posting Permissions