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

**pobrien2** · 04-19-2022, 09:45 AM

Tue Apr 19th PM

Bench: 225x5, 205x8
Dips: BW+15x3x10
Bent Over DB Rows: 50x4x10
Lateral Raises: 20x3x10
DB Curls: 35x3x10
YWT Holds: BWx3x15 secs

**pobrien2** · 04-22-2022, 07:30 PM

Fri Apr 21st PM

Squat: 185x3, 205x2, 225x6, 205x9
20" Step Ups: BW+30x3x10
RDL: 135x4x10
RKC Planks: 2x5x5sec holds

**pobrien2** · 04-23-2022, 06:48 PM

Sat Apr 23rd PM
(First half of workout)

Incl DB Bench: 50x3x6 (6 secs lowering)
Incl DB Bench: 50 reps across 3 sets. Best set 30.
Standing Cuban Press: 10x3x10
100 reps of pushdowns. First 40 reps w/25 lbs. Last 60 w/20 lbs.

**pobrien2** · 04-24-2022, 10:34 AM

Sun Apr 24th Afternoon
(2nd half of workout)

Chins: BWx2x12, BWx2x8 ss w/
Face Pulls: 30x4x10
100 reps of empty barbell curl. Took 5 sets. Best set 25 reps.

**pobrien2** · 04-28-2022, 08:10 AM

Thu Apr 28th PM

Bench: 225x5, 205x7
Dips: BW+20x3x10
Bent Over DB Rows: 55x4x10
Lateral Raises: 20x12, 20x9, 20x10
DB Curls: 40x8, 35x2x10
YWT Holds: BWx3x15 secs

**pobrien2** · 04-29-2022, 07:12 PM

Fri Apr 29th PM
BBB C1W1

Squats: 160/185/210x5
BBB: 135x5x10
Triceps x50
NG Chins & Chins x50. Best set 8

**pobrien2** · 04-30-2022, 07:39 PM

Sat Apr 30th PM

1 mile on treamill @ 1% incline in 6:48

**pobrien2** · 05-01-2022, 09:34 AM

Sun May 1st AM
BBB C1W1

OHP: 95/105/120x5
BBB: 85x5x10
50 BW Chins. Best set 12.
50 LTE w/25 lbs. Best set 12.
25 reps of spread eagle situps w/25 lbs. Best set 10.

**pobrien2** · 05-04-2022, 07:52 AM

Wed May 4th AM
BBB C1W1

DL: 185/210/240x5
BBB: 140x5x10
50 NG Chins. Best set 10.
50 Cable tri extension w/40lbs. Best set 20.

**pobrien2** · 05-06-2022, 07:04 AM

Fri May 6th AM
BBB C1W1

Bench: 155/175/195x5
BBB: 135x5x10
KB Rows: 50 reps w/60 lbs. Best set 20.
Rope Pushdowns: 50 reps. Best set 40x10

**pobrien2** · 05-07-2022, 05:53 PM

Sat May 7th PM
BBB C1W2

Squat: 160/185/205x5
BBB: 140x5x10
Chins: BWx3x10, BWx2x7, BWx6
50 reps of light triceps

**pobrien2** · 05-08-2022, 08:33 AM

Sun May 8th AM
BBB C1W2

OHP: 100/110/125x5
BBB: 85x5x10
Rolling LTE: 50 reps. Best set 30x10
DB Curls: 30x3x10
NG Chins: BWx2x10

**pobrien2** · 05-11-2022, 01:40 PM

Wed May 11th AM
C1W2

Bench: 170/185/205x5
BBB: 135x5x10
Chins: 50 reps. Best sets 3x10.

**pobrien2** · 05-13-2022, 07:34 AM

Fri May 13th AM
C1W2

DL: 195/225/250x5
BBB RDL: 115x5x10
OH Tri Ext: 50 reps. Best set 50x15
Kroc Rows: 50 reps. Best set 50x20

**pobrien2** · 05-14-2022, 02:13 PM

Sat May 14th Afternoon
C1W3

OHP: 115/120/135x5
BBB: 85x5x10
DB Curls: 50 reps. Best set 30x20
Band Tri Ext: 50 reps
Spread Eagle Situps: 25 reps. Best set 20lbsx15 reps

**pobrien2** · 05-15-2022, 06:05 PM

Sun May 15th PM
C1W3

Squats: 175/195/220x5
BBB: 140x5x10
NG Chins: 50 reps. Best sets BWx2x10
Rolling LTE: 50 reps. Best set 25x1x20

**pobrien2** · 05-18-2022, 11:17 AM

Wed May 18th Afternoon
C1W3

Bench: 170/195/215x5
BBB: 135x5x10
Chins: 50 reps. Best set BWx2x10.
Triceps: 50 reps mostly strt bar pushdowns. Best set 40x10

**pobrien2** · 05-20-2022, 08:21 AM

Fri May 20th AM
C1W3

Deadlift:210/240/265x5
BBB: 140x5x10
NG Chins: 50 reps. Best set BWx10
50 reps of band tri ext

**pobrien2** · 05-22-2022, 07:29 AM

Sun May 22nd AM
C2W1

OHP: 95/110/125x5
BBB: 85x5x10
Kroc Rows: 50 reps. Best set 50x1x25
Rolling LTE: 50 reps. Best set 30x3x10

**pobrien2** · 05-25-2022, 07:40 AM

Wed May 25th PM
C2W1

Squat: 155/180/205x5
BBB: 145x5x10
Chins: 50 reps. Best sets BWx2x11
Tri Kickbacks: 50 reps. Best set 15x1x15

**pobrien2** · 05-27-2022, 09:36 AM

Fri May 27th PM
C2W1

Bench: 150/175/195x5
BBB: 140x5x10
Kroc Rows: 50 reps. Best sets 55x2x25
Tri Cable Ext: 50 reps. Best set 45x1x15

**pobrien2** · 05-29-2022, 07:37 AM

Sun May 29th PM
C2W1

DL: 195/220/245x5
BBB: 145x5x10
Chins: 50 reps. Best set BWx2x11
Rope Pushdowns: 50 reps. Best set 40x1x15

**pobrien2** · 06-01-2022, 09:03 AM

Wed Jun 1st PM
C2W2

OHP: 100/115/130x5
BBB: 85x5x10
DB Curls: 23 reps. Best set 35x12.
Band Pull aparts: 3x10
Triceps: 50 reps. Best of strt bar pushdowns: 40x15

**pobrien2** · 06-02-2022, 07:28 PM

Thu Jun 2nd PM
C2W2

Wasn't feeling boring but big today. Just worked up to a PR set and did some bodyweight assistance.

Squat: 170/190x3, 215x9 (some rest b/t reps 6-9)
BW RFESS: 75 reps. Best set 20.
Spread Eagle Situps: BW+15x5x15

**pobrien2** · 06-04-2022, 01:14 PM

Sat Jun 4th Afternoon
C2W2

Bench: 160x3, 185x3, 205x9
FSL: 160x13
Chins: BWx11, BWx3x10, BWx8
Strt Bar Cable Pushdowns: 40x5x15

**pobrien2** · 06-05-2022, 11:14 AM

Sun Jun 5th Afternoon
C2W2

DL: 205/230/260x5
NG Chins b/t sets.
Back Raise on Bench: BW+15x5x10
Hanging Knee Raises: BWx5x10

**pobrien2** · 06-08-2022, 06:38 PM

Wed Jun 8th PM

OHP: 110x5, 125x3, 140x8 (barely got last rep)
FSL: 110x10
Chins: 50 reps. Best set BWx11.
Cable OH Tri Ext: 45x5x10

**pobrien2** · 06-09-2022, 08:06 PM

Thu Jun 9th PM

Squat: 180x5, 205x3, 230x6 (bad last rep. pretty bent over)
FSL: 180x10
Cable Pullthroughs: 80x5x10
Spread Eagle Situps: BW+20x5x15

**pobrien2** · 06-11-2022, 10:41 AM

Sat Jun 11th Afternoon

Kroc Rows: 60x2x25
Bench: 175x5, 195x3, 220x7
FSL: 175x10
Chins: 50 BW reps. Best set BWx11
Tri Cable Pushdowns: 45x12, 45x10, 45x12, 45x2x10

**pobrien2** · 06-12-2022, 03:12 PM

Sun Jun 12th PM

Deadlift: 225/245/275x5
Back Raises off Bench: BW+20x5x10
Hanging Knee Raises: BWx5x11

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

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