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

**pobrien2** · 01-14-2020, 07:54 PM

Tue Jan 14th PM

OHP: 100x5, 115x5, 130x12
Chins: BW+35x8
Seated Curls: 25x3x10, 25x1x8
Rope Pushdowns: 65x10, 60x10, 50x2x10
FacePulls: 35x3x10

**pobrien2** · 01-16-2020, 08:19 PM

Thu Jan 16th PM

DL: 230x5, 265x5, 300x10
Good Mornings: 115x3x10
Spread Eagle Situps: BW+45x3x10
Stability Ball Hamstring Curls: 3x10

**pobrien2** · 01-18-2020, 05:23 PM

Sat Jan 18th PM

Bench: 160x5, 185x5, 210x10
BB Rows: 160x3x10
NG Chins: BW+35x1x8
1-arm OH Tri Ext: 25x3x10
BB Curls: 75x3x10

**pobrien2** · 01-19-2020, 09:29 PM

Sun Jan 19th PM

Front Squats: 160x5, 185x5, 210x9, 185x5, 160x5

**pobrien2** · 01-22-2020, 07:17 PM

Wed Jan 22nd PM

OHP: 115x5, 130x3, 145x7
NG Chins: BWx10, BWx8, BWx6
BB Rows: 175x4, 135x3x10
Cable OH Tri Ext: 45x2x10
1-arm OH DB Tri Ext: 20x1x10

**pobrien2** · 01-23-2020, 08:46 PM

Thu Jan 23rd PM

DL: 260x5, 295x3, 330x6
Good Mornings: 135x3x10
Spread Eagle Situps: BW+45x3x10
Smith Mach Glute Raise: 230x10, 180x2x10

**pobrien2** · 01-25-2020, 06:00 PM

Sat Jan 25th PM

Bench: 185x5, 210x3, 235x6
BB Rows: 175x3x10
BB Curls: 80x3x10
Rolling DB Tri Ext: 30x3x10
Rear Raises: 30x1x10

**pobrien2** · 01-26-2020, 08:30 PM

Sun Jan 26th PM

Front Squat: 185x5, 210x3, 235x5
DB Lunges: 50x3x6
RDL: 135x3x10
Ab Wheel: BWx3x10
NG Chins: BW+35x2x5

**pobrien2** · 01-29-2020, 08:20 PM

Wed Jan 29th PM

OHP: 105x5, 120x5, 135x10
NG Chins: BW+40x2x5
Rope Tri Ext: 45x3x10, 45x1x9
FacePulls: 30x4x10

**pobrien2** · 01-30-2020, 09:18 PM

Thu Jan 30th PM

Deadlift: 235/275/305x5
BBB: 185x5x10
Rope Pushdowns: 55x3x10
NG Chins: BW+40x3
FacePulls: 30x3x10
Spread Eagle Situps: BW+30x3x10

**pobrien2** · 02-01-2020, 06:48 PM

Sat Feb 1st PM

Bench: 165x5, 190x5, 215x10
DB Rows: 85x4x10
NG Incl DB Press: 50x3x10
BB Curls: 85x3x10

**pobrien2** · 02-02-2020, 09:00 PM

Sun Feb 2nd PM

Squats: 170x5, 210x5, 230x10 (up to 3 breaths b/t reps 9 & 10)
BBB: 215x4x5
Med Ball Leg Curl: 5x10

**pobrien2** · 02-05-2020, 08:47 PM

Wed Feb 5th PM

OHP: 115x3, 130x3, 145x9
BBB: 95x5x10
BB Rows: 145x5x10
Pullups: BWx7, BWx3

**pobrien2** · 02-07-2020, 08:35 PM

Fri Feb 7th PM

Deadlift: 250x5, 290x5, 325x5
BBB: 185x5x10
Spread Eagle Situps: BW+30x3x10

**pobrien2** · 02-08-2020, 05:38 PM

Sat Feb 8th PM

Bench: 175x3, 200x3, 225x8, 175x10
KB Row: 80x3x10
DB Tri Ext: 25x3x8
BB Curls: 90x2x10, 90x1x9

**pobrien2** · 02-09-2020, 07:36 PM

Sun Feb 9th PM

Squat: 190/215/245x5
FSL: 190x5x5
Pullups: BWx11
Hammer Curls: 35x2x12
Cable OH Tri Ext: 40x2x15
Spread Eagle Situps: BW+35x2x15

**pobrien2** · 02-12-2020, 08:13 PM

Wed Feb 12th PM

OHP: 120/135/150x5
FSL: 120x5x5
TRX Row: BWx3x10
OH Cable Tri Ext: 45x2x15
Spread Eagle Situps: BW+35x3x10
BB Rows: 155x2x10

**pobrien2** · 02-13-2020, 08:40 PM

Thu Feb 13th PM

Deadlift: 275x5, 305x5, 340x5,
FSL: 270x1x5
Rope Pushdowns: 50x2x15
Cable PullThroughs: 50x2x15
FacePulls: 30x2x15

**pobrien2** · 02-15-2020, 06:35 PM

Sat Feb 15th PM

Bench: 190x5, 215x5, 240x4, 190x10
BB Row: 160x3x10
NG DB Incl Bench: 50x3x10
BB Curls: 95x10, 95x6, 95x6

**pobrien2** · 02-19-2020, 08:57 AM

Sun Feb 16th PM

Squat: 200x5, 230x5, 255x5 (last rep very bent over)
BBB: 155x5x10

**pobrien2** · 02-19-2020, 08:58 AM

Wed Feb 19th AM

OHP: 110/125/140x5
BBB: 100x5x10
Tri Pushdowns: 85x3x10
DB Rows: 80x1x13, 80x2x10, 80x1x12
Hanging Leg Raise: BWx1x10

**pobrien2** · 02-20-2020, 12:35 PM

Thu Feb 20th Afternoon

Deadlift: 245/275/315x5
BBB: 195x3x10
Seated Row: 90x12, 110x3x12
Dips: BW+25x3x10

**pobrien2** · 02-22-2020, 05:56 PM

Sat Feb 22nd PM

Bench: 225x7, 205x8?, 180x10
BB Rows: 170x12, 155x12, 135x15
BB Curls: 100x6?, 75x10

**pobrien2** · 02-23-2020, 05:53 PM

Sun Feb 23rd PM

Front Squat: 205x10, 185x11, 165x13
Pullups: BW+10x10, BWx9, BWx8
Rope Pushdowns: 55x15, 55x12

**pobrien2** · 02-26-2020, 09:32 PM

Wed Feb 26th PM

Bench: 225x8, 215x8, 205x9
Deadlift: 315x9, 285x10

Earlier in Day: Dips: BW+35x2x10

**pobrien2** · 02-28-2020, 06:24 PM

Fri Feb 28th PM

OHP: 145x9, 135x10, 125x11
BB Rows: 175x10, 160x11, 150x12
BB Curls: 95x11, 85x12

**pobrien2** · 03-01-2020, 05:27 PM

Sun Mar 1st PM

Front Squat: 210x10, 190x10, 170x11
Pullups: BW+15x10, BWx2x8
Rope Pushdowns: 60x12
Rope Extensions: 45x10

**pobrien2** · 03-04-2020, 08:20 PM

Wed Mar 4th

Bench: 230x7, 205x9, 180x10
Front Squat: 215x6x2
Pullups: BW+20x7, BWx2x8

**pobrien2** · 03-06-2020, 08:13 PM

Fri Mar 6th PM

Earlier in day:
Dips: BW+40x2x10

PM:
OHP: 150x8, 135x10
BB Rows: 180x10, 160x11, 145x15
Some calf work

**pobrien2** · 03-08-2020, 07:16 PM

Sun Mar 8th PM

Squats: 225x10 (last few reps were sloppy & required a lot of breaths), 205x10
BB Curls: 100x9 (lots of swinging), 90x10

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