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

[pobrien2]

Sun May 3rd PM

Front Squat: 185x8, 205x6, 205x4

[pobrien2]

Mon May 4th Afternoon

NG DB Bench: 75x8, 80x6, 85x10
NG DB Bench: 40x15, 40x20
Cable Rows: 90x4x15
Tri Pushdowns: 62.5x4x10
Hammer Curls: 35x3x8
DB Shrugs: 60x3x10
Med Ball Twists: 4lbsx3x20

Later:
2xfinisher complex w/95lbs (DL, rows, hang clean, push press, back squat)

[pobrien2]

Wed May 6th PM

Weighted Jumps: BW+10x4x6
Box Squat (14"?): 205x8, 215x6, 225x5
Good Mornings: 115x3x10
Twists w/Feet in Air: BW+10x3x10

[pobrien2]

Thu May 7th Afternoon

~1 mile in 6:58

[pobrien2]

Fri May 8th Afternoon:

Chins: BWx13, BWx3, BWx4
Lat Pulldowns: 70x2x20
DB Standing Press: 45x15, 45x12
Rolling Tri Ext: 30x2x8, 25x2x8
Hammer Curls (both arms simultaneously): 35x4x8
Ab Circuit x1

Later in Day:
Ab Circuit x2
100 pushups in 6:21

[pobrien2]

Tue May 12th Afternoon:

NG DB Bench: 80x7, 85x5, 90x10 (barely)
NG DB Bench: 40x2x20
Cable Rows: 120x4x12
Tri Pushdowns: 67.5x12, 62x2x12, 57.5x1x12
DB Shrugs: 60x3x12
Lateral Raises; 15x2x15, 10x1x15
DB Complex x 3 w/20lbs (Swings, Curl to Press Front Squat, Squat Jumps)

[pobrien2]

Wed May 13th Afternoon:

Box Squat (~15"): 205x7, 225x5, 235x7
Good Mornings: 125x3x10
Twists w/Plate: BW+15lbsx3x15
Squat Jumps: BW+30x4x6

[pobrien2]

Thu May 14th Afternoon

1mi @ 9.0MPH (6:40 pace) @ 1% incline on treadmill

[pobrien2]

Fri May 15th Afternoon:

Chins: BWx5, BW+15x5, BW+25x5, BW+35x5
Lat Pulldowns: 80x2x10
DB NG Standing Press: 50x15, 50x12
Rolling Tri Extensions: 30x5x8
Hammer Curls (both arms simultaneously): 35x5x8

Later in day:
100 pushups in 5:26
Ab circuit x2

[pobrien2]

Mon May 18th PM

DB NG Bench: 85x6, 90x4, 95x8
Incl DB Bench: 40x2x15
DB Rows: 95x4x10
Rope Pushdowns: 52.5x1x10, 42.5x3x10
DB Shrugs: 60x3x10
Incl Rear Raises (Pinkies up last 2 sets): 15x10, 10x2x10

[pobrien2]

Wed May 20th Afternoon

Front Box Squat: 185x6, 205x4, 225x2, 205x4, 185x6
BB Lunges: 95x2x10
BW Split Squat Jumps: 5x5
Spread Eagle Situps: BW+10x3x15

[pobrien2]

Thu May 21st Afternoon

Front Box Squat: 185x6, 205x4, 225x3

Later in day:
100 pushups in 4:56

[pobrien2]

Fri May 22nd Afternoon

Chins: BWx5, BW+15x5, BW+25x5, BW+40x5, BWx7
Lat Pulldowns: 90x1x20, 130x1x10
DB NG Standing Press: 55x11?, 50x14
Med Ball Hamstring Curls: 3x15
1-arm Cable Rear Delt Flyes: 12.5x4x10
DB Curls Run the Rack: 45x8, 35x5, 25x10, 15x16 (about 15 sec rest between weights)
2 miles on stationary bike: 6:56 (first 1/2 mile @ 10 level; rest of ride @ level 8)

[pobrien2]

Sun May 24th Afternoon

4xcircuit of ten reps of RDL/BB Row/Hang clean/OHP/back squat w/75 pounds
Abs

[pobrien2]

Mon May 25th Afternoon

100 pushups in 5:18

[pobrien2]

Tue May 26th Afternoon

NG DB Bench: 85x5, 90x3, 95x7 (one worse than last week. Sort of missed the first rep)
DB Incline Bench: 40x2x20
DB Rows: 105x4x8 (lots of English on these, not very strict)
Rope Pushdowns: 47.5x4x8
DB Shrugs: 60x3x8 (2 sec pause on top)
Leg Extensions: 100x1x10, 100x1x12

[pobrien2]

Wed May 27th Afternoon

TBDL: 285x1x10
Box Front Squat: 205x5, 225x3, 235x3
Lunges: 115x9, 115x10
Spread Eagle Situps: BW+10x3x15

[pobrien2]

Fri May 29th Afternoon

Chins: BWx5, BW+15x5, BW+30x1x5, BW+45x1x5 (barely got over bar on last rep if I made it at all), BW+45x1x3, BWx8
Lat Pulldowns: 100x30, 130x10
Standing DB NG Shldr Press: 55x12, 55x10
Side Raises: 15x3x15
Prone Rear Raises w/Pinkies up: 10x3x10
Run the rack curls: 45x9, 35x5, 25x10, 15x10 (about 15 secs between sets)
Med Ball Hamstring Curls: 3x15

2 mi on bike in 6:35 @ level 10

[pobrien2]

Mon Jun 1st Afternoon

DB Bench: 80x8, 85x6, 90x10 (barely got 10)
Med Ball Offset Pushups: BWx8, BWx10
Cable Rows: 120x12, 130x2x12
Rolling Tri Ext: 25x12
Cable Tri Ext: 42x3x12
Face Pulls: 30x3x12
Zottman Curls: 20x3x12

[pobrien2]

Tue Jun 2nd Afternoon

2mi on recumbent bike in 6:27
3 circuits of 7/8/9 DB Front Squat, DB Swing, Curl to Press & DB Squat Jumps w/25 lbs

[pobrien2]

Wed Jun 3rd Afternoon

DB Squat Jumps: 25x4x6
DL: 265x8, 285x6, 295x8 (last rep very bad. last 3 reps mixed grip)
DB Reverse Lunges: 50x2x10

[pobrien2]

Fri Jun 5th Afternoon

Chins: BWx5, BW+15x5, BW+30x5, BW+50x4, BWx10
Lat Pulldown Drop Sets (3 sec eccentric & 20 secs b/t sets: 100x10, 100x6, 100x5
Standing Arnold Press: 40x3x10
Blackburns: 4postition x15 secs each
Cable Curls: 42x3x15

[pobrien2]

Sat Jun 6th Afternoon

Semi-Sumo DL: 225x3, 265x3
1-Leg Horizontal Leg Press: 130x1x10, 150x2x10
Supine Hip Thrusts: 3x12
Med Ball Planks: 3x30secs

[pobrien2]

Mon Jun 8th Afternoon

DB Bench: 80x8, 85x6, 90x10
Med Ball Alternating Pushups: 12, 10
Cable Row Narrow Grip: 120x12, 140x2x12
Cable Tri Extensions: 42.5x1x12, 47.5x2x12
Zottman Curls: 20x1x10, 25x2x10
Face Pulls: 32x3x10

[pobrien2]

Wed Jun 10th Evening

DL: 275x7, 285x5, 305x6
Horizontal Leg Press: 210/250/290/350/390x1x10
DB Reverse Lunge: 50x2x10
DB Hip Thrust: 50x3x12
Med Ball Plank: 3x30 secs
Circuit: (DB Front Squat/DB Swing, Curl to Press, Squat Jump) 30x7, 30x8, 30x9

[pobrien2]

Fri Jun 12th Afternoon

Chins: BW+15x3, BW+30x3, BW+50x5 (barely made it over, if at all, last 2 reps), BW+30x3, BW+15x7
Lat Pulldown Machine: 110x10, 110x8, 110x6 (drop sets w/20 secs rest & 3 sec eccentric)
Standing Arnold Press: 45x3x10
Blackburns: 2 sets of 4positionsx15secs each
Cable Curls: 45x15, 50x2x15

[pobrien2]

Sat Jun 13th PM

Smith Mach Hip Thrusts: 180x3x10
Leg Extension: 70/90/110x1x10
Leg Curls: 110x3x10
3xcircuit of (30 mountain climbers, 20 pushups, 10 groiners, 5 burpees)

[pobrien2]

Mon Jun 15th PM

DB Bench: 85x6, 90x4, 95x7
Dips: BW+25x1x10, BW+30x1x10
J Pulldowns: 47x4x12
Shoulder Shocker: DB Raise w/45 + Seated Power Clean/Press w/15s x2x8
Hammer Curls: 40x8, 35x2x8

[pobrien2]

Wed Jun 17th Afternoon

Sled Leg Press: 360x10, 450x10, 500x10
Reverse Lunges: 60x2x8
Leg Extensions: 110x10, 130x10, 150x10
Front Squat: 135x5

[pobrien2]

Fri Jun 19th Afternoon

Chins: BWx15, BWx6, BWx6
Lat Pulldowns: 120x3x10
DB Power Clean: 20x1x10, 15x2x10
Seated NG DB Shldr Press: 60x10, 60x2x8
DB Curls: 30x12, 35x10, 30x12
Rope Pushdowns: 47x3x12
Supported Leg Raises: 3x10