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

**pobrien2** · 01-11-2023, 07:01 PM

Wed Jan 11th PM

Bench: 135x10, 155x7, 175x7, 195x7, 205x6, 185x7, 165x8
Cable Rows: 135x12, 150x3x12
Hammer Curls: 35x3x10
OH Cable Tri Ext: 40x3x15

**pobrien2** · 01-13-2023, 01:15 PM

Fri Jan 13th Afternoon

Front Squat: 115/135x5, 155x10
Horizontal Hack Squat: 90x5x10
Back Raises: BW+25x4x10, BW+25x1x8

**pobrien2** · 01-13-2023, 01:48 PM

Wondered why I was able to lift so much less at LA Fitness vs. using my own barbell at my apartment gym. On a hunch, I weighed what I had thought was a standard 45lb barbell. I think it's actually a 15KG (33 lb) bar, so every lift I've recorded on here for the past ~5 years has been inflated by ~15 lbs.

**pobrien2** · 01-14-2023, 12:51 PM

Sat Jan 14th Afternoon

10 chins after treadmill run

**pobrien2** · 01-15-2023, 11:20 AM

Sun Jan 15th Afternoon
Going to do 5/3/1 5's Pro FSL

Standing DB Press: 40/45/50x5
FSL: 45x5x5 (someone was using the 40's)
Lat Pulldowns: 50+ reps w/90lbs
Leg Ext: 50 reps w/75 lbs
OH DB Tri Ext: 30 reps w/10 lbs. 20 reps w/15 lbs
DB Curls w/30 lbs
Standing Calf Raises w/30 lbs

**pobrien2** · 01-17-2023, 07:11 PM

Tue Jan 17th Afternoon

DL: 165/195/215x5
FSL: 165x5x5
Supported T-Bar Row: 45x12, 55x12, 65x12
EZ Bar Curls: 25 total reps
Incl DB Bench: 55x5x10
Leg Raises: 20 total reps
Knee Raises: 30 total reps

**pobrien2** · 01-18-2023, 07:20 PM

Wed Jan 18th PM

Bench: 135/165/185x5
FSL: 135x5x5
Cable Rows: 50 reps w/130 lbs
Leg Curls: 20 reps w/light weight
Back Extensions: BW+25x3x10
Tri Pushdowns: 50 reps w/light weight

**pobrien2** · 01-20-2023, 06:09 PM

Fri Jan 20th PM

Front Squat: 115/135/155x5
FSL: 115x5x5
Chest Supp T-Bar Row: 45x1x20
DB Curls: 35x3x10
OH Tri Cable Ext: 50 reps w/42.5
Seated Calf Raises: 50 reps w/50 lbs

**pobrien2** · 01-22-2023, 09:36 AM

Sun Jan 22nd AM

DB OHP: 45/50/55x5
FSL: 45x5x5
OH Tri Cable Ext: 50 reps w/45lbs
Goblet Squats: 50 reps w/50 lbs
Incl DB Row: 15 reps w/30 lbs. 35 reps w/35 lbs
Incl DB Curls: 30 reps w/20 lbs

**pobrien2** · 01-24-2023, 06:57 PM

Tue Jan 24th PM

Deadlift: 175/205x5, 235x10
Seated Calf Raise: 60x5x10 (last few reps weren't great)
Leg Extension: 90x5x10

**pobrien2** · 01-25-2023, 06:45 PM

Wed Jan 25th PM

Bench: 155x5, 175x5, 195x9
OH Tri Cable Ext: 42.5x10, 47.5x3x10, 42.5x1x10
Cable Row: 120x1x10, 135x4x10

**pobrien2** · 01-27-2023, 06:12 PM

Fri Jan 27th PM

Seated Calf Raise: 60x5x10
Front Squat: 125/145x5, 165x8
FSL: 125x5x5
Lying Leg Curl: 80x5x10

**pobrien2** · 01-29-2023, 09:54 AM

Sun Jan 29th AM

Standing DB Press: 45x5, 50x5, 55x10
Lat Pulldown: 105x5x10
DB Curls: 35x3x10, 30x2x10

**pobrien2** · 01-31-2023, 06:54 PM

Tue Jan 31st PM

Deadlift: 195/215x5, 245x10
Standing Calf Raise: 80x1x10, 100x3x10, 80x1x10
Leg Extension (Split Leg): 80x1x10, 90x3x10, 80x1x10

**pobrien2** · 02-01-2023, 06:51 PM

Wed Feb 1st PM

Bench: 155x5, 175x5, 205x7
FSL: 155x3x5
OH Tri Cable Ext (w/bar): 47.5x2x10, 52.5x1x10
Lat Pulldown: 130x2x10, 115x3x10
EZ Bar Curls: 70x1x10

**pobrien2** · 02-03-2023, 06:15 PM

Fri Feb 3rd PM

Front Squat: 135/155x5, 175x7
FSL: 135x5x5
Seated Calf Raise: 60x5x10
Lying Leg Curl: 90x1x10, 75x4x10

**pobrien2** · 02-05-2023, 10:47 AM

Sun Feb 5th Afternoon

Standing OHP: 50x5, 55x5, 55x11
Chins: BWx5x8
Rope Pushdowns: 45x5x10
Incl Simultaneous DB Curls: 20x3x10

**pobrien2** · 02-07-2023, 07:01 PM

Tue Feb 7th PM

Deadlift: 185/195x5, 225x10 (last set semi-sumo)
Standing Calf Raise: 100x3x10, 80x2x10
Leg Extension: 90x1x10, 105x4x10

**pobrien2** · 02-08-2023, 07:02 PM

Wed Feb 8th PM

Bench: 145x5, 165x5, 185x11
OH DB Tri Ext: 55x5x10
Cable Rows: 130x10, 145x3x10, 130x10

**pobrien2** · 02-10-2023, 01:30 PM

Fri Feb 10th Afternoon

Front Squat: 125/145x5, 165x9
FSL: 125x1x10
Seated Calf Raise: 70x5x10

**pobrien2** · 02-12-2023, 10:28 AM

Sun Feb 12th Afternoon

Standing OHP: 50x5, 55x5, 55x12
Concentration Curls: 20x5x10, 25x1x5
Rope Pushdowns: 50x5x10
Chins: BWx2x9, BWx3x7
Leg Curl: 75x5x10

**pobrien2** · 02-14-2023, 07:08 PM

Tue Feb 14th PM

Calf Raises: 80x10, 100x10, 80x2x10, 60x10
RDL: 135x3x10
Bench: 155/175x5, 195x9
Leg Ext: 95x10, 110x2x10, 120x2x10

**pobrien2** · 02-15-2023, 07:08 PM

Wed Feb 15th PM

Cable Rows: 135x1x10, 150x4x10
Strt Bar Tri Pushdowns: 45x5x10
Concentration Curls: 25x3x10

**pobrien2** · 02-17-2023, 08:26 AM

Fri Feb 17th AM

Front Squat: 135/155x5, 175x8
FSL: 135x5x5
Standing Calf Raises: 60x10, 80x2x10, 60x2x10
Lying Leg Curl: 80x10, 95x4x10

**pobrien2** · 02-19-2023, 09:00 AM

Sun Feb 19th AM

OHP: 105x5, 115x5, 130x7
Chins: BWx4x9, BWx7
OH Tri Cable Ext: 50x5x10
EZ Bar Curls: 55x2x15

**coltrane5000** · 02-19-2023, 12:00 PM

Nice burn workout

**pobrien2** · 02-21-2023, 09:10 AM

Tue Feb 21st AM

Deadlift: 195/225/250x5
Smith Mach Calf Raise: 135x5x10
Leg Ext: 90x10, 105x10, 120x2x10, 135x1x10

**pobrien2** · 02-22-2023, 07:09 PM

Wed Feb 22nd PM

Bench: 155/185x5, 205x8
Cable Rows: 145x5x10
OH DB Tri Ext: 55x10, 60x2x10, 55x2x10

**pobrien2** · 02-24-2023, 12:29 PM

Fri Feb 24th AM

Front Squat: 145x5, 165x5, 185x7 (rounded back on last reps. probably should've stopped at 6)
FSL: 145x5x5

Later in Afternoon:
Leg Press Calf Raise: 65x10, 95x10, 125x10, 140x10, 125x10
Lying Leg Curl: 90x2x10, 75x3x10
Hammer Curl: 35x3x10

**pobrien2** · 02-26-2023, 09:19 AM

Sun Feb 26th AM

OHP: 110x5, 125x5, 140x5
OH Cable Tri Ext: 50x4x10, 50x1x15
Chins: BWx3x9, BWx8, BWx7

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

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