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

**pobrien2** · 08-06-2022, 05:45 PM

Sat Aug 7th PM
Workout #2 of day

Squat: 160x5x5
Bench: 170/190/215x5

**pobrien2** · 08-07-2022, 06:06 PM

Sun Aug 8th PM
Did assistance work for yesterday's workout.

NG Chins: BWx15
DB Curls w/25lbs
OH Tri Cable Ext w/45 lbs
KB Swings w/50 lbs

**veggie530** · 08-08-2022, 08:28 PM

love the consistency and progress bro

**pobrien2** · 08-10-2022, 07:05 PM

Wed Aug 10th PM
Think I will switch to Triumvirate.

OHP: 115x3, 130x3, 145x8
Chins: BWx10, BWx8, BWx3x6
Strt Bar Pushdowns: 45x5x12

**pobrien2** · 08-11-2022, 07:25 PM

Thu Aug 11th PM

Squat: 155x5, 175x3, 195x10
Smith Mach Raises: BW+10x5x10
Spread Eagle Situps: BW+25x5x10

**pobrien2** · 08-13-2022, 11:42 AM

Sat Aug 13th PM

Bench: 180x5, 205x3, 230x6
Cable Rows: 100x5x15
OH Tri Ext: 40x5x15
BB Curls: 70x3x12

**pobrien2** · 08-14-2022, 04:46 PM

Sun Aug 14th PM

DL: 230x5, 260x5, 290x5
KB Goblet Squat: 50x5x10
Med Ball Twists: 16lbx5x10

**pobrien2** · 08-17-2022, 06:57 PM

Tue Aug 16th PM

OHP: 105x5, 120x5, 135x10
Chins: BWx10, BWx8, BWx3x6
Strt Bar Pushdowns: 50x4x12, 50x1x8

**pobrien2** · 08-18-2022, 08:04 PM

Thu Aug 18th PM

Squat: 145x5, 165x5, 185x12
BBB: 110x5x10
Spread Eagle Situps: BW+25x5x10

**pobrien2** · 08-20-2022, 12:15 PM

Sat Aug 20th PM

Bench: 160x5, 185x5, 210x10
BBB: 120x5x10
Incl Bench Row: 30x15, 35x4x15
DB Curls: 35x12, 35x8

**pobrien2** · 08-21-2022, 07:20 AM

Sun Aug 21st AM

DL: 200x5, 230x5, 260x5 (did wrong weight. Should've done 265)
Smith Mach Back Raises: BW+10x5x10
Spread Eagle Situp: BW+20x5x10

**pobrien2** · 08-24-2022, 08:17 PM

Wed Aug 24th PM

Bench: 175x8, 185x6, 190x5, 195x5, 220x5
Chins: 50 reps. Best set 12.
Rope Pushdowns: 50 reps w/30lbs.
Smith Mach Calf Raises: 50 reps w/135 lbs

**pobrien2** · 08-25-2022, 08:18 PM

Thu Aug 25th PM

Squat: 155/175/195x5
FSL: 155x5x5
OH Tri Cable Ext: 50 reps w/40 lbs
Incl Bench Rows: 50 reps w/35 lbs
Spread Eagle Situps: 50 reps w/BW+20

**pobrien2** · 08-27-2022, 11:35 AM

Sat Aug 27th Afternoon

OHP: 115/130/145x5
FSL: 115x5x5
Cable Rows: 52 reps w/110 lbs
DB Flyes: 50 reps w/20 lbs
KB Swings: 50 reps w/50 lbs

**pobrien2** · 08-28-2022, 01:33 PM

Sun Aug 28th Afternoon

DL: 215/250/280x5
FSL: 215x5x5
Incl Bench Curls: 47 reps w/20 lbs
Lat Pulldowns: 20 reps w/50 lbs
Tri Kickbacks: 50 reps w/10 lbs
Smith Mach Calf Raises: 50 reps/135 lbs

**pobrien2** · 08-31-2022, 08:00 PM

Wed Aug 31st PM

Bench: 185/210/235x5
FSL: 185x5x5
Chins: 35 reps across 5 sets.
Face Pulls: 35x2x10
Smith Mach Calf Raises: 52 reps w/140 lbs
Strt Bar Pushdowns: 50 reps w/45 lbs

**pobrien2** · 09-02-2022, 06:07 PM

Fri Sep 2nd PM

Squat: 165x5, 185x5, 205x8
Smith Mach Back Raises: BW+25x3x15
DB Jumps: BW+10x4x6
Med Ball Twists: 16lbsx3x15

**pobrien2** · 09-04-2022, 09:00 AM

Sun Sep 4th AM

Chins: BWx15, BWx8
Lat Pulldowns: 70x2x20
Standing DB Press: 40x20, 40x11
Lying Rolling LTE: 30x4x8
Simultaneous Hammer Curls: 30x4x8

**pobrien2** · 09-07-2022, 08:24 PM

Wed Sep 7th PM

Bench: 155x5, 175x5, 200x11
OH Tri Ext: 40x5x12
Chins: BWx2x10, BWx7, BWx2x6

**pobrien2** · 09-09-2022, 07:20 PM

Fri Sep 9th PM

Squat: 145x5, 170x5, 190x10
BBB: 135x5x10
Spread Eagle Situps: BW+20x5x10
11 sets of 6 reps of chins b/t sets

**pobrien2** · 09-11-2022, 09:12 AM

Sun Sep 11th AM

OHP: 105x5, 115x5, 130x10
BBB: 95x5x10
Incl Bench Row: 35x5x15
Incl Bench DB Curls: 25x10, 20x2x12

**pobrien2** · 09-14-2022, 07:34 PM

Wed Sep 14th PM

Bench: 165x3, 190x3, 210x9
Incl Bench Rows: 35x15, 40x4x10
BB Curls: 75x5x10

**pobrien2** · 09-16-2022, 06:57 PM

Fri Sep 16th PM

DB Jumps: BW+10x4x6
Squat: 170x8, 180x6, 195x7
Smith Mach Back Raise: BW+25x3x15
Med Ball Twist: 16lbsx3x20

**pobrien2** · 09-18-2022, 09:43 PM

Sun Sep 18th PM

NG Chins: BWx15, BWx2x4
Lat Pulldowns: 60x2x20
Standing DB Press: 40x20, 40x12
Rolling LTE: 30x4x8
Simultaneous Hammer Curls: 30x4x8
Upper back work

**pobrien2** · 09-20-2022, 08:04 PM

Tue Sep 20th PM

Bench: 190x5x5
Squat: 135/160/180x5
DB Rows: 50x20, 50x2x15
OH Tri Ext: 3 sets w/40 lbs
Smith Mach Calf Raises: 3 sets w/95lbs

**pobrien2** · 09-21-2022, 07:48 PM

Wed Sep 21st PM

OHP: 115x5x5
DL: 155/185/205x5
NG Chins: BWx15, BWx2x8
Band Tri Ext: 50 reps
Barbell Calf Raises: 135x2x15, 135x10

**pobrien2** · 09-25-2022, 06:52 PM

Sun Sep 25th PM

Bench: 145/170/190x5
Squats: 170x5x5
Chins: BWx16, BWx10, BWx9
Rope Pushdowns: 40x15, 40x2x12
Barbell Calf Raises: 140x3x11

**pobrien2** · 09-28-2022, 08:18 PM

Wed Sep 28th PM

Bench: 190x5x5
Squat: 145/170/190x5
Chins: BWx16, BWx3x7, BWx5
OH Tri Cable Ext: 45x20, 45x10
Barbell Calf Raises: 145x3x11

**pobrien2** · 09-30-2022, 06:40 PM

Fri Sep 30th PM

OHP: 115x5x5
DL: 170/190/215x5
Incl Bench Rows: 40x2x15, 40x10
Banded Tri Ext: 35 reps
Seated DB Calf Raises: 40sx1x40

**pobrien2** · 10-02-2022, 02:48 PM

Sun Oct 2nd PM

Chins: BWx16, BWx8, BWx7
Lat Pulldowns: 60x4x12
Band Pull Aparts: 4x12
Seated DB Press: 50x12, 50x3x10
Strt Bar Pushdown: 30x3x25
DB Shrugs: 50x3x12
Plate Pinches: 25xx3x~20 secs

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