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

[pobrien2]

Bench: 135x5, 165x5, 200x5, 230x5, 265x3 (spotter might have touched it?), 200x8
Squats: 135x5, 165x5, 200x5, 230x5, 265x3, 200x8
Rows: 135x5, 145x5, 175x5, 205x5, 235x3, 175x8
Dips: BW+75x8, x6
Curls: 50x2x8, x6
Tri Ext: 50x1x12

Elbow still hurts. Didnt want to push on dips/tri extensions. Also it is getting uncomfortable fitting a 75lb barbell b/t my legs for the dips.

[pobrien2]

Bench: 135x5, 175x5, 205x5, 230x5, 265x3
Squats: 135x5, 155x5, 190x5, 230x5, 270x5 (belt)
Rows: 135x5, 145x5, 170x5, 205x5, 235x5 (cheated)
Decl Situps: BW+20x4x10
Back Ext: BW+25x3x10
DB Curls: 30x1x15

[pobrien2]

Squats: 135x5, 175x5, 205x2x5
OHP: 100x5, 120x5, 140x5, 160x5
TBDL: 225x5, 285x5, 350x5, 410x5 (New PB!!)
Decl Situps: BW+25x3x10
Pullups: 14, 7 (might have cheated a bit in terms of how far down I went on the 14)

[pobrien2]

Bench: 135x5, 155x5, 185x5, 215x5, 245x3, 185x8
Squats: 135x5, 155x5, 195x5, 235x5, 275x3, 205x8
Rows: 135x5, 150x5, 180x5, 210x5, 240x3, 180x8
Curls: 50x2x8, 50x5 + 40x3 + 30x3
Dips: BW+80x3x8
Tri Push: 150x3x8

[pobrien2]

Bench: 135x5, 155x5, 185x5, 215x5, 245x5
Squats: 135x5, 155x5, 195x5, 235x5, 275x5 (last few reps were basically good mornings. May have tweaked my back.)
Rows: 135x5, 150x5, 180x5, 210x5, 240x3 (first time not getting the required reps on rows. Will re-attempt next week.)

[pobrien2]

OHP: 105x5, 125x5, 145x5, 165x5
TBDL: 235x5, 295x5, 355x5, 415x5 (new PR!)
Squats: 135x5, 175x5, 205x2x5
Decl Situps: BW+25x3x12
Pullups: 13, 5, 4, 4, 4

Ran .5mi on treadmill in 3:34 @ 1.5 incl

[pobrien2]

Had to squat last today b/c some dork was in the squat rack for 50 consecutive minutes.

Bench: 135x5, 160x5, 190x5, 220x5, 250x3, 190x8
Rows: 135x5, 150x5, 180x5, 210x5, 240x3, 180x8
DB Curls: 50x3x8
Dips: BW+85x8, BWx10, BWx15
Tri Pushdowns: 150x3x10
Squats: 135x5, 155x5, 195x5, 240x5, 280x3, 210x8

[pobrien2]

Bench: 135x5, 155x5, 190x5, 220x5, 250x5
Squats: 135x5, 155x5, 195x5, 240x5, 280x5 (might have cheated depth a bit on the last set. Also took like 15 secs b/t reps 3-5)
Rows: 135x5, 150x5, 180x5, 210x5, 240x4 (will reset to 220)
Decl SU: BW+25x3x10
Back Ext: BW+25x3x10

[pobrien2]

TBDL: 235x5, 295x5, 360x5, "420"x5 (I put 420 in quotes b/c both of the 2's and one of the 5s had fallen off by the time I finished my set.)
OHP: 105x5, 125x5, 145x5, 170x5
Squats: 135x5, 175x5, 210x2x5 (these felt awful)
Decl Situps: BW+30x3x10
Pullups: 15, 5, 5, 5 (probably cheating the descent on the first set)

[pobrien2]

Bench: 135x5, 160x5, 190x5, 225x5, 255x3, 190x8
Squats: 135x5, 165x5, 205x5, 245x5, 285x3, 215x8
Rows: 135x5, 145x5, 170x5, 195x5, 220x3, 170x8
Dips: BW+90x8
Curls: 50x8, 50x4 +35x4, 40x8
Tri Push: 150x3x10
Indl Bench: 135x8, x5

[pobrien2]

Bench: 135x5, 165x5, 195x5, 225x5, 255x4 : (
Squats: 135x5, 160x5, 200x5, 240x5, 285x5 (14 breaths b/t reps 4 & 5 LOL)
Rows: 135x5, 145x5, 170x5, 195x5, 225x5
Bench: 225x9
Decl Situps: BW+25x4x10
Strt Bar Curls: 60?x3x10
Back Ext: BW+25x10, BW+35x2x10

[pobrien2]

OHP: 110x5, 130x5, 150x5, 170x5
TBDL: 235x5, 295x5, 360x5, 425x5 (PR!)
Squats: 135x5, 175x5, 215x2x5
Decl Situps: BW+25x3x10
Pullups: 15, 3, 3

[pobrien2]

Bench: 135x5, 165x5, 195x5, 220x5, 255x3, 195x8
Squats: 135x5, 160x5, 205x5, 245x5, 290x3, 215x8
Rows: 135x5, 145x5, 175x5, 200x5, 230x3, 175x8
Dips: BW+95x5
Tri Ext: 60x2x12, 60x15
Curls: 50x8, 50x6 +35x2, 45x8+35x2
CGBP: 135x2x10

[pobrien2]

Bench: 135x5, 165x5, 190x5, 220x5, 255x3? (No idea why my bench keeps going down. The ****ing spotter held the bar the entire first rep, so it's hard to say what I wld have really gotten).
Squats: 135x5, 165x5, 205x5, 245x5, 290x4 (First time I didn't get the 5 on squats)
Rows: 135x5, 145x5, 170x5, 200x5, 230x5 (Last 2 reps were ugly)
Back Ext: 35x3x10
Decl Situps: 25x3x10

[pobrien2]

OHP: 110x5, 130x5, 150x5, 175x4
TBDL: 235x5, 300x5, 365x5, 430x3

Missed the 5 reps on every single lift this week. Probably time to either re-set or switch programs.

Didn't even bother with squats.

[pobrien2]

DOUBLE SMOLOV JR.

Squats: 205x6x6
Bench: 185x6x6
Pullups: BWx4x6

This is going to hellacious but at least there's less to type out than with the ramping 5x5.

[pobrien2]

Bench: 200x7x5
Squats: 215x7x5
Pullups: BWx4x5
Curls w/35s

Benching first seemed to help.
May have done something weird to my right knee. I often feel that my knees are too far fwd.

[pobrien2]

Bench: 215x8x4
Squats: 230x8x4
Pullups: 11, 8, 6, 5

[pobrien2]

Bench: 225x10x3
Squats: 245x10x3
DB Rows: 105x3x10

[pobrien2]

Bench: 195x6x6
Squats: 215x6x6 (lower back is now on fire)
Chin Ups: 10

Might go back tonight and do some arm work.

[pobrien2]

Bench: 210x7x5
Squats: 225x7x5
Pullups: 12, 6, 6, 4, 2
Inc Flyes: 30x15, 35x10, 30x10

[pobrien2]

Bench: 225x8x4
Squats: 240x8x4
Pullups: 10, 7 , 6, 5, 5

Took the extra day off and today's workout was still unpleasant to say the least.

[pobrien2]

Bench: 235x10x3
Pulllups: 10, 6, 5, 4, 4, 2

[pobrien2]

Bench: 205x6x6
Squats: 255x10x3
Pullups: 10, 5, 5

Squats were really not fun.

[pobrien2]

Bench: 220x7x5
Squats: 225x6x6
Pullups: 10, 5, 5

Again, highly unenjoyable.

[pobrien2]

Bench: 235x8x4
DB Curls w/35s

[pobrien2]

Squats: 240x7x5 Absolutely miserable. Lower back is completely fried.
Pullups: 10, 5, 5
Chinups: 5, 5

[pobrien2]

Bench: 245x10x3

[pobrien2]

Squats: 250x8x4

[pobrien2]

Bench: 215x6x6
DB Rows: 105x3x10
Curls/Tri Extensions