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

[pobrien2]

Bench: 190x5, 215x3, 240x5
BBB NGBP: 115x5x10
DB Rows: 105x5x10

Ran 1mile in 6:47 on the treadmill

[pobrien2]

Just squatted today. Probably can't lift the next 3 days b/c of work commitments.

Squat: 190x5, 215x3, 240x5 (belt w/significant pauses for breath at the top)

[pobrien2]

OHP: 130x5, 145x3, 165x5, 145x3, 135x8
Pullups: BW+35x8, x7, x5, x5, x5
Tri Ext: 65x3x10

[pobrien2]

TBDL: 295x5, 335x3 (belt), 375x6 (belt) (last two were very hard. back was killing me going into today. doubt it will feel better after heavy pulls. was looking mirror and think i round my back a bit even on these.
TBDL BBB: 185x3x10 mostly touch & go
Leg raises from the elevated chair thing: 5x10

[pobrien2]

Bench: 170x5, 195x5, 220x9, 195x5, 175x10
DB Rows: 110x3x10
Chinups: 5, 10, 6, 5
Tri Ext: 70x3x10

[pobrien2]

Planning to squat later. Training maxes for this cycle: Hang Clean (180), Squat (265), Bench (260), OHP (180), TBDL (405)

[pobrien2]

Hang Clean: 135x5, 145x5, 155x5 (why was this heavy)
Squats: 175x5, 200x5, 225x9 (huge rests b/t reps 5-9. Counted 12 breaths, or rather gasps, b/t the 8th & final rep).
SLDL: 135x10, 155x10, 175x10
"Decline" situps: 3x15. Put decline in quotes b/c the bench was only at about a 15 degree angle.

[pobrien2]

Some DeFranco Agile 8 stretching to help fix my dreadful mobility

OHP: 115x5, 135x5, 155x7
NGBP: 100x10, 120x10, 140x10
Pullups: BW+45 x6, x5, x5, x4, x4 (29 total)
Bi Curls: 60x10, x7, x7
Tri Ext: 120x20, x15, x15
T-Bar Row: 45x3x10

Treadmill mile in 7:00 @1% incline, then 2.24 miles in 10 mins on stationary bike

[pobrien2]

Slacked on the running/stretching the last few days.

TBDL: 265x5, 305x5, 345x10 (belt)
Hang cleans: 115x5, 140x5, 160x5
Incl Bench: 95x10, 115x10, 135x10
DB curls: 35x3x10
Back raises: BWx3x20

[pobrien2]

Yesterday 10/13
Squats: 185x3, 210x3, 240x6 (long pauses)
Bench: 185x3, 210x3, 235x5
Dips:bw x3x10
Pull-ups: Bw+40 x 3x5
Bwx3x5
Declared sit-ups: bw+10x3x10

[pobrien2]

Wednesday 10/16:
Front squats: 135x3, 145x3, 160x10
OHP: 135x3, 150x3, 160x5
T-Bar Rows: 90x3x10
Decline situps: 20, 15, 10, 8, 5

Today 10/19:
Hang Cleans: 135x3, 145x3, 165x3
TBDL: 285x3, 325x3 (belt), 365x8
Incline bench: 135x3x10
DB Curls: 40x3x10 each arm
Back extensions: BWx3x20

[pobrien2]

Squat: 200x5, 225x3, 250x6 (belt)
Bench: 195x5, 220x3, 245x4
Pullups: BW+40x7, x5, x5, BWx5, x5, x5, x5
Dips: BWx3x10
Decline situps: BWx20, x15, x10, x5

[pobrien2]

OHP: 135x5, 155x3, 170x3
Front squat: 135x5, 155x3, 170x10
DB Press: 40x3x10
T-Bar Rows: 90x3x10
Decline Situps: BWx3x10

Feel like I might be getting sick.

[pobrien2]

Yesterday, Friday 10/25:

Hang Clean--135x5, 155x3, 170x1
TBDL--305x5, 345x3, 385x5 (was trying for 6)
Incl DB Press: 50x3x10B
DB Curls: 40x3x10
Back extensions: BWx3x20

[pobrien2]

Deload 1:

Squat: 135x2x5, 160x5
Bench: 135x2x5, 155x5
Pullups: BWx10, x7, x5, x5
Dips: BWx3x10
Decline Situps: BWx3x10

Treadmill: .5 miles in 3:33
Bike: ~4.25 miles in 17:30

[pobrien2]

Deload 2:

Hang cleans: 110x3x5
TBDL: 165x5, 205x5, 245x5
Incl Bench: 135x8, x7, x6
DB Curls: 30x3x10
Back raises: BWx3x10

[pobrien2]

Deload #3:

Front squat: 110x3x5
OHP: 110x3x5
Dumbbell Shoulder Press:
T-Bar Rows: 90x3x5
Decline Situps: BWx3x10

Monday I start the next cycle. Training maxes will be: Squat (275), TBDL (415), Bench (270), Hang Clean (185), Front squat (190), OHP (185).

[pobrien2]

Squat--180x5, 205x5, 235x7, 135x2x10
Bench--170x5, 200x5, 225x7
Pull-ups--BW+45x5, x5, x4, x3, x2
BWx4x5
Tricep stuff, leg curls, calf raises

[pobrien2]

OHP: 125x5, 140x5, 135x10, 155x5 (I ****ed up and didn't put the 10lb plate on for 155, so I wound up using most of my energy on a weight I wasn't even supposed to do.)
CGBP: 100x10, 120x10, 140x10
T-Bar row: 115x10, x8, x8
Curl bar: 60x8, x6, x6

[pobrien2]

TBDL: 275x5, 315x5 (belt), 355x5 (belt)
Hang clean: 120x5, 140x5, 155x5
SST Front squat: 100x10, 120x10, 140x10

[pobrien2]

Warmup:
1.2 mile jog to gym
75 35# kettlebell swings across five sets
25 40# goblet squats across 3 sets

Bench: 185x2x5
DB curls: 40x2x5
TBDL: 275x2x5
Squat: 185x2x5
Carries w/70 lbs

PLP 10

[pobrien2]

Ran 6min treadmill mile at 0% incline. Nearly died. By far the fastest I've gone all year.

Squat: 185x2x5
TBDL: 275x2x5
Bench: 195x2x5
Curls: 40x2x5
Forgot to do carries

PLP 11

[pobrien2]

6:37 tmill mile @ 0% incline

Bench: 195x5, 225x3, 245x2
Squat: 185x5, 205x3, 225x2
TBDL: 275x5, 315x3, 335x2
Curls: 40x5, 45x3, 50x2
85lb carry like 10 yards and back

PLP 12

[pobrien2]

6:41 treadmill mile.

Bench: 195x2x5
Squat: 185x2x5
TBDL: 275x2x5
DB Curls: 40x2x5
Carries w/100 lbs. Not far.

PLP 14.

[pobrien2]

6:45 treamill mile @ 1% incline.

TBDL: 275x2x5
DB Curls: 40x2x5
Bench: 195x2x5 (felt lighter today)
Squat: 185x2x5 (also felt a bit lighter today. Maybe it was the different order of exercises??)
Carries w/100 lbs. Like 20 yards.

PLP 15

[pobrien2]

6:51 mile @ 1% incline

TBDL: 275x2x5
DB Curls: 45x2x5
Bench: 195x2x5 (not as light as Friday)
Squat: 185x2x5 (felt lighter, may have been cheating depth though)
Forgot carries.

PLP 16

[pobrien2]

Yesterday, Thursday 11/21:
TBDL: 275x2x5
Squats: 185x2x5
Bench: 195x2x5
Curls: 45x2x5
Carries w/100

PLP 19

Today, Friday 11/21:
Jogged 1.2 miles to gym

Squats: 185x5, 210x3, 235x2
TBDL: 275x5, 315x3, 335x2
Bench: 195x5, 225x3, 245x2
Curls: 45x5, 50x3, 55x2
Carries w/70s

PLP 20

[pobrien2]

Jogged .5 miles on treadmill @ 6:49 pace @ 1% incline

OHP: 135x2x5
Front squats: 165x2x5
RDLs: 185x2x5
Hammer curls: 45x2x5
Short carries w/110s

PLP 21

[pobrien2]

OHP: 135x2x5
Front squat: 175x2x5
RDLs: 185x2x5
Hammer curls: 45x2x5
Short carries w/115s

PLP 22

[pobrien2]

OHP: 135x5, 150x3, 160x2
Front squat: 175x5, 200x3, 225x2
RDLs: 185x5, 205x3, 225x2
Hammer curls: 45x5, 50x3, 55x2
Carry w/80s or 85s I don't remember which

PLP 23