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

[pobrien2]

Fri Dec 25 Afternoon

Box squats: 245x6x2
Supp Hanging Leg Raise: 3x12
Back ext: BW+25x3x10
Kneeling Ab Wheel Rollout: 1x10

[pobrien2]

Fri Dec 26th Afternoon

Bench: 235x7x5
Pullups: BW+60x3. x2
BW+40x3, x3
About 5 sets of 5 with just BW

[pobrien2]

Box squats: 245x6x6

[pobrien2]

Bench: 250x6x4, 250x3 (Couldn't finish the extra week of Smolov Jr.)
Pullups: BWx40 across a lot of sets. Most reps was 10 in the first set.

[pobrien2]

Box Squats: 245x6x2
Back Ext: BW+25x3x10
Supported Leg Raises: 12, 15, 12

[pobrien2]

Bench: 235x6x2, 225x9
DB Rows: 125x3x7
Curls w/40s 2 sets
Tri Extensions: 60x15, 60x10

[pobrien2]

Monday, January 5th PM

Bench: 235x6x3
Box Squats: 260x5x5
Pullups: 24 bodyweight pullups across a lot of sets. Best set was 10.

[pobrien2]

Thursday, January 8th PM

Bench: 235x6x2
Box Squats: 245x6x2
Pullups: 30 BW pullups across lots of sets. Top set of 10.
Back Ext: BWx3x15
Kneeling Ab Wheel: 10
Curls: 45x10, x8, x8
Tri Pushdowns 1-arm
Flye Machine

[pobrien2]

Sunday, January 11th PM

Bench: 235x6x4
Box Squats: 275x4x4

[pobrien2]

Tuesday, January 13th PM

Bench: 235x6x2
Box Squats: 245x6x2
Row Machine: 200x10, x7, x7

Sunday, January 11th PM

Bench: 235x6x4
Box Squats: 275x4x4

[pobrien2]

Thursday, January 15th PM

Box Squats: 290x3x3
Bench: 235x6x5

[pobrien2]

Thursday, January 15th PM

Box Squats: 290x3x3
Bench: 235x6x5

Box Squats: 245x6x2
Bench: 235x6x2
Row Machine: 200x10, x8, x8
Curls: 45x3x8 plus drop sets @ 30 & 20
OH Tri Ext: 65x2x15

[pobrien2]

Box Squats: 245x6x2
Bench: 235x6x2
Row Machine: 200x10, x8, x8
Curls: 45x3x8 plus drop sets @ 30 & 20
OH Tri Ext: 65x2x15

Thursday, January 22nd
Box Squats: 305x2x2 (needed like 7 breaths b/t 1st & 2nd rep of 2nd set)
Bench: 235x3x6, 235x5, (failed on 6x6 of Russian squat generator)
Pullups: 12, 8, 5, 5

[pobrien2]

Thursday, January 22nd
Box Squats: 305x2x2 (needed like 7 breaths b/t 1st & 2nd rep of 2nd set)
Bench: 235x3x6, 235x5, (failed on 6x6 of Russian squat generator)
Pullups: 12, 8, 5, 5

Bench: 225x10, 235x6x2
Box Squats: 245x6x2
Pullups: 30 total. Best set was 13.

[pobrien2]

Box Squats: 340x1 (I'm sure form wasn't perfect, but that's a new PR by 15lbs)
Bench: 235x6x6 (repeated what I was supposed to do & failed at last week. Real long rest b/t sets).

[pobrien2]

Thinking of going to a 4-day upper/lower split. Still running the Russian Squat Generator but doing 2x/week and adding more assistance work.

Bench: 235x6x2
OHP: 135x9, x10, x8
Pullups: BW+45x2x6, x5
DB Rows: 125x3x6
Incl Flyes: 27x5x3x12
DB Curls: 45x10, x8, x7 (two drop sets w/30s for like 3 reps)

[pobrien2]

Box squats: 265x6x2 (kinda hard. Feel very stiff/sore).
Hang cleans: 135x2, 155x2, 175x2, failed @ 205, 195x1, 200x1
1-arm snatch: 70x3, 75x3, 80x3

[pobrien2]

Monday, Feb 2nd PM

Bench: 250x4x5, 250x4 (was supposed to do 5x5 for Russian Generator Program but wasn't confident I'd get last rep)
OHP: 140x7, 140x6, 135x6
Pullups: BW+45x7, x5, x5
BB Rows: 185x3x8 (probably cheated on last rep each of the last two sets)
DB Curls: 50x7, 50x5, 40x8
DB Skullcrushers: 30x2x8, 30x6

Left wrist hurts for some reason

[pobrien2]

Wednesday, Feb 4th PM

Box Squats: 265x6x3 (way harder than they should have been)
SLDL: 135x2x8
Hyperextensions: BWx3x10
50 Pullups/chinups. Top set of 10. Rest were 5s.

[wishiwasdivin]

Putting up nice #s in those sessions

Hope the wrist gets better

[Dan3317]

Nice progress, you're putting up some good weights man!

[pobrien2]

Thurs Feb 5th PM

Bench: 235x6x2
OHP: 135x9, 135x10
OH Tri Ext: 75x3x8
DB Rows: 125x2x8, 125x6
50 Pullups/chinups (Top set of 10. Rest were mostly 4s)

[pobrien2]

Sun Feb 8th PM

Bench: 265x3, 265x2.5 (spotter helped with lockout) 225x5 (Failed the 4x4 part of RSG by a lot)
Failed GVT Dips attempt: BWx7x10, BWx3x9. Rest was 60-90 secs
Failed GVT DB Curls attempt: 30x5x10, 30x5x8. Rest was mostly 90 secs.

[pobrien2]

Mon Feb 9th PM

Box Squats: 265x6x2
SLDL: 135x8, 155x8, 175x8, 195x8
Back Hypers: BWx20
Pullups/Chinups: BWx10, 8x5

[pobrien2]

Wed Feb 11th

Bench: 236x6x2
DB Rows: 125x3x8
Hammer Curls: 40x2x10, 40x8
LTE: EZBar+50x10, EZBar+60x2x10

[pobrien2]

Fri Feb 13th
Box Squats: 265x6x4 (needed a lot of breaths to get through the last few sets, some of which were more box good mornings)
Hyperextensions: BWx20
Played on the calf raise machine for 2 mins

[pobrien2]

Tues Feb 17th PM

Bench: 200x2x10
CGBP: 175x2x10
Incl Bench: 165x5, 165x6
Box Squats: 265x6x2

[pobrien2]

Thurs Feb 19th PM

OHP: 135x10, 135x11, 135x8, 135x8
Pullups: 15, 8
Chinups: 5, 7

[pobrien2]

Saturday Feb 21st PM

Box Squats: 265x6x5 (back feels a bit tweaked. Last set was quite difficult)
SLDL: 135x5, 155x5, 175x5, 195x5, 215x5
Tri Pushdowns: 150x10, 130x12
Incl Flyes: 30x10
Dips: BWx10

[pobrien2]

Mon Feb 23rd PM

Bench: 210x10, 200x10
CGBP: 175x2x10
Incl Bench: 145x2x10
A bunch of curls