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

**pobrien2** · 02-17-2018, 04:59 PM

Sat Feb 17th PM

Front Squats: 225x1/2/3x3
Deadlift off Mat: 285x2/3/5
DB Curls: 35x10/10/8
Hammer Curls: 27.5x10/10

**pobrien2** · 02-18-2018, 05:17 PM

Sun Feb 18th PM

Neutral Grip Bench: 100x4, 90x8, 80x9, 70x7
DB Rows: 100x1x10
Row Machine 1: 165x2x8
Row Machine 2: 57.5x1x10, 65x2x10
LTE: 80x2x10
Tri Pushdown Machine: 180x2x10

**pobrien2** · 02-19-2018, 09:44 PM

Mon Feb 18th PM

1 mi @ .5 incline in ~6:00 on treadmill
Total of 1.05 in 6:24

**pobrien2** · 02-20-2018, 08:17 PM

Tue Feb 20th PM

Front Squats: 225x1/2/3, 1/2/3, 1/2/3
DB RDL: 95sx1x10
Calf Raises: 220x2x10

**pobrien2** · 02-22-2018, 09:42 PM

Thu Feb 22nd PM

Chins: BW+35x5, BW+10x9, BWx10
Shoulder Shocker 2.0: 15x2
Tri Pushdowns: 100x10, 145x10
EZ Bar Curls: EZBar+20x1x10
Face Pulls: 50x3x15

Bike: 10 mins, 4 20 sec sprints @ level 6 w/40 sec rests, 1 20 sec sprint @ level 3

**pobrien2** · 02-24-2018, 05:23 PM

Sat Feb 24th PM

Front Squat: 225x1/2/3
Deadlift off Mat: 315x5, 285x6
Calf Raises: 220x10, 180x10

**pobrien2** · 02-25-2018, 05:17 PM

Sun Feb 25th PM

Front Squat: 205x2x5
DB Rows: 100x1x12
Neutral Grip Bench: 100x6, 90x7, 80x7
Tri Pushdown Machine: 190x2x10
LTE: 80x1x7
Lying Leg Curl: 125x1x10

**pobrien2** · 02-27-2018, 08:13 PM

Tue Feb 27th PM

Deadlift off Mat: 275x2x5
Curls: 37.5x3x10
DB Hammer Curls: 30x2x10
Row Machine: 175x2x10

**garra671** · 02-27-2018, 08:13 PM

Originally Posted by pobrien2

Beginning stats:
6'0". 185lbs.

Maxes:
Trap Bar Dead (belt): 340x9
16" Box Squat (belt): 285x5
Bench: 245x5
OHP: 160x5

Training Maxes for this cycle:
TB Dead: 370
16' Box Squat: 290
Bench: 240
OHP: 160
Hang Clean: 170

Focus for this cycle will be to push bench/squat, conditioning and flexibility. I've done basically no cardio this year--was gassed & went home after doing 6 100 yd sprints last week. Also, my flexibility is crap, which is why I'm doing box squats instead of regular back squats. I'd like to improve my mobility so I can do regular squats with a healthy back angle.

some serious gainss

**garra671** · 02-27-2018, 08:14 PM

Originally Posted by pobrien2

Sun Feb 25th PM

Front Squat: 205x2x5
DB Rows: 100x1x12
Neutral Grip Bench: 100x6, 90x7, 80x7
Tri Pushdown Machine: 190x2x10
LTE: 80x1x7
Lying Leg Curl: 125x1x10

niceee

**pobrien2** · 02-28-2018, 08:43 PM

Wed Feb 28th PM

Right knee is killing me.

Smith Machine Hip Thrusts: 225x2x8, 225x2x10
Chins: BW+40x5 (ugly), BW+15x8, BWx10

**pobrien2** · 03-01-2018, 09:01 PM

Thu Mar 1st PM

Knee still killing me

Smith Machine Deadlift: 225x2x5
Smith Machine Hip Thrusts: 225x2x10
Floor Press: 50x2x5 (1st set neutral grip, second regular)
DB Rows: 50x1x10

PLP 10

**pobrien2** · 03-03-2018, 03:58 PM

Sat Mar 3rd PM

Easy Strength #1

Deadlift: 255x2x5
1-arm floor press: 55x2x5
DB Rows: 100x2x5
KB Swings: 35x1x50
Smith Machine Hip Thrusts: 90x1x20, 140x1x20

PLP 10

**pobrien2** · 03-04-2018, 04:22 PM

Sun Mar 4th PM
ES #2

Deadlift: 275x2x5
1-arm floor press: 60x15, 70x1x5 (hardish. Had to keep hand on ground for left side)
Cable Rows: 175x2x10
Smith Machine Hip Thrusts: 140x2x20
Farmer's Walk: 100x1x40 yds

PLP 11

**pobrien2** · 03-06-2018, 08:19 PM

Tue Mar 5th PM
ES #3

Deadlift: 275x1x5, 295x1x3, 315x1x2
1-arm floor press: 60x6, 60x10 (got 12 on right arm)
DB Rows: 80x2x10
Smith Machine Hip Thrusts: 150x1x20
Farmer's Walk: 100x1x40 yds

PLP 12

**pobrien2** · 03-07-2018, 11:24 PM

Wed Mar 6th PM

PLP 13

**pobrien2** · 03-08-2018, 06:36 PM

Thu Mar 8th PM

1-arm floor press: 50x2x10
Row Machine: 170x2x10
Smith Machine Deadlifts: 295x2x5
Smith Machine Hip Thrusts: 150x1x20
DB Swing: 50x1x30

PLP 14

**pobrien2** · 03-09-2018, 07:17 PM

Fri Mar 9th PM
ES #4

1-arm floor press: 70x2x5
Cable Row Machine: 160x2x5
Deadlifts: 275x2x5
Smith Machine Hip Thrust: 150x1x20
Supported Leg Raise: 1x5
Farmer's Walk: 100sx25 yds

PLP 15

**pobrien2** · 03-11-2018, 11:18 PM

Sun Mar 11th PM
ES #5

Deadlift: 275x2x5
1-arm floor press: 70x2x5 (had to grab weight to balance it on left side each set)
Cable Row: 160x2x5
Smith Machine Hip Thrusts: 180x2x5
Farmer's Walk: 100sx45 yds
Standing Calf Raises: 200x1x10

PLP 16

**pobrien2** · 03-12-2018, 08:13 PM

Mon Mar 12th PM

Deadlift: 275x2x5
1-arm Neutral Grip floor press: 70x2x5 (still difficult)
Machine Row: 170x2x10
Smith Machine Hip Thrusts: 180x2x5
Farmer's Walk: 100sx50 yds

PLP 17

**pobrien2** · 03-13-2018, 08:19 PM

Tue Mar 13th PM
ES #6

Deadlift: 275x2x5
1-arm Neutral Grip floor press: 70x2x5
Cable Row: 160x2x5
Smith Machine Hip Thrusts: 180x2x5
Farmer's Walk: 80sx65 yds

PLP 18

**pobrien2** · 03-15-2018, 08:22 PM

Thu Mar 15th PM
ES #7

Deadlift: 275/285/305/315/325/335x1
1-arm Neutral Grip floor press: 70x2x5
Cable Row: 175x2x5
Smith Machine Hip Thrusts: 200x2x10
Farmer's Walk: 75sx55 yds

PLP 19

**pobrien2** · 03-16-2018, 07:01 PM

Fri Mar 16th PM
ES #8

DB 1-leg RDL: 50sx1x10
1-arm Neutral Grip floor press: 50x1x10
Machine Row: 150x1x10
Smith Machine Hip Thrusts: 110x1x10

PLP 20

**pobrien2** · 03-17-2018, 08:07 PM

Sat Mar 17th PM

PLP 21
DB RFESS: 25x1x5
EZ Bar Curl: 65x2x10 (assumes EZ Bar is 15 lbs)

**pobrien2** · 03-18-2018, 03:56 PM

Sun Mar 18th PM
ES #9

Bench: 185x1x13
Deadlift: 275x2x5
Cable Row w/Pause: 175x1x5, 160x1x5
Smith Machine Hip Thrust: 190x2x5
Farmer's Walk: 100x1x40 yds

PLP 22

**pobrien2** · 03-19-2018, 08:33 PM

Mon Mar 19th PM
ES #10

Deadlift: 275x5, 295x3, 315x2
Bench: 185x5, 195x3, 205x2
Cable Row w/Pause: 160x2x5
Smith Machine Hip Thrust: 200x1x15
Farmer's Walk: 90x1x50 yds
RFESS: 35sx1x5

PLP 23

**pobrien2** · 03-20-2018, 10:03 PM

Tue Mar 20th PM

PLP 24
RFESS: 40sx1x5

**pobrien2** · 03-21-2018, 08:19 PM

Wed Mar 21st PM
ES #11

Deadlift: 275x2x5
1-arm floor press: 70x2x5
Cable Row (mostly) w/Pause: 175x2x5
Smith Machine Hip Thrust: 230x1x10
Farmer's Walk: 100x1x50 yds
RFESS: 42.5sx1x5

PLP 25

**pobrien2** · 03-22-2018, 10:01 PM

Thu Mar 22nd PM

PPL 26

**pobrien2** · 03-23-2018, 08:13 PM

Fri Mar 23rd PM

Trap Bar DL: 315x1x10
RFESS: 45sx1x5
Machine Row: 175x1x10

PPL 27

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