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

[pobrien2]

Fri Oct 1st Afternoon

DL: 250x6, 265x4, 290x8 (first two sets semi-sumo. Last set regular. I definitely shifting to the left, my stronger leg, on lift-off. Tried to go to standard for the last set to correct for that. Weight never feels centered over the middle of my right foot when semi-sumo. Feels shifted to the outside too much).
DB RDL: 50x3x12
Speed Skater RFESS: 50x2x8
Shoulder Tap Planks: 3x12
Tabata Rows: ~1100m in 6 min. Didn't sprint. Just went steady for 20 secs at a time and then rested 10 secs.

[pobrien2]

Sun Oct 3rd AM

NG Chins: BW+35x9, 18 more reps of BW+35. Generally sets of 4
Chins + Lat Pulldowns (Rest Pause): Chinsx8, Lat Pulldowns: 80x8, 65x6
Lat Pulldowns: 80x8, 65x6, 55x6
Modified Seated Arnold Press: 40x3x8
Incline DB Cleans: 10x3x10
DB Curls (subbed for bb curls): 35x4x8
Ab Circuit w/14lb med ball: Spread Eagle Situps x14, Twistsx20, Toe Touches (no med ball) x20 (rest in the middle of sets)

Barbell Pushups in Smith Mach: Descending sets from 18 to 1

[forsakenbefore]

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[pobrien2]

Tue Oct 5th PM

1 mile on treadmill @ 1% incline in 6:00

[pobrien2]

Wed Oct 6th PM

Bench: 190x5, 205x3, 230x5
Alternating 1-arm DB Press: 50x2x12
Defranco Shoulder Shocker: 25lb front plate raise + 20lbsx8reps for 1st set; 25lb front raise + 15lbsx10 reps on 2nd set
J Rope Pulldowns: 40x4x10
Hammer Curl: 35x3x8

[pobrien2]

Fri Oct 8th AM

Semi Sumo DL: 255x5 (switched from conventional to semi-sumo mid-set), 275x3, 305x7 (kind of hard)
RFESS: Left-->50x10 speed skater style, then 50x10
Right-->50x10, 50x15 (tons of knee crunching)
DB RDL: 50x3x12
Shoulder Tap Planks: 3x12

Skipped Split Squat jumps & Tabata jump rope

[pobrien2]

Sun Oct 10th AM

NG Chins: BW+35x10, BW+35x5, BW+35x2x4, BW+35x1x3
Lat Pulldowns: 2 rounds of rest pause 80x8, 70x6, 60x6
Seated Mod Arnold Press: 45x3x8
DB Incl Cleans: 10x3x10
DB Curls (subbed for BB curls): 40x5x6
Ab Circuit w/12lb med ball: Spread Eagle Situps x20, Twistsx20, Toe Touches (no med ball) x25 (rest in the middle of sets)

Barbell Pushups in Smith Mach: Descending sets from 19 to 1

[pobrien2]

Wed Oct 13th AM Deload

Bench: 135x5, 155x5
Pushups: BWx2x20
NG Cable Rows: 80x2x20 (second set was hard)
Defranco 21s: 20x1 set
BeZercher Circuit: Subbed 45 kb & 20 lb dumbbells for barbell. 1x thru circuit



Fri Oct 15th PM Deload
Semi-Sumo DL: 185x5, 225x5
DB Jumps: BW+10x2x6
Med Ball Ham Curl: 3x10
Plank on Med Ball: 2x30 secs

Will do the 20 mins of steady state cardio on elliptical tmrw

[pobrien2]

Sun Oct 17th AM Deload

Chins: BW+35x8
Lat Pulldowns: 80x2x15
Seated Lat Raises: 15x10, 20x2x10
Cable Curls: 50x2x12
Core Circuit w/rest b/t reps: 2xV-upsx15, Hip-upsx15, Alternating toe touchx15
(Forgot to do blackburns. Will do later tonight)

[pobrien2]

Wed Oct 20th PM

Bench: 190x4, 210x2, 225x1, 235x1, 250x1
DB NG Floor Press: 50x25, 50x22
BW Row on Smith Mach: BWx15, BWx14
OH BB Shrugs: 45x3x15
Seated Incline Curl (Rest Pause): 30x9, 30x3, 30x3

[pobrien2]

Fri Oct 22nd AM

Semi-Sumo DL: 255x4, 280x2, 295x1, 315x1 (belt), 330x1 (belt), 350x1 (belt). Didn't feel like I got the weight fully up to my waist. Felt like mostly a grip problem. Definitely could not have handled anymore poundage.
DB Jumps: BW+10x3x5
Single Leg Supine Hip Thrust: BWx3x10
Low Box Heel Touch (off of 3 plates): BWx2x12

[pobrien2]

Sun Oct 24th AM

NG Chins: BW+35x10, BW+35x5, BW+35x3x4
Lat Pulldowns (1-arm slow eccentric): 60x2x12
DB Side Press: 45x2x10
Ab Circuit: 2x(Standing Russian Twist, Crunches, Legs @ 90 deg crunches, Hip Touches) x15 each. Rest b/t reps
Heavy DB Curls (subbed for heavy BB cheat curls): 45x3x5
Descending Smith Mach BB Pushups: 20 to 1

[pobrien2]

Wed Oct 27th AM

Bench: 225x5
Smith Machine BW Rows: BWx16, BWx15
Rest Pause Incl DB Curls: 20x20, 20x10, 20x5
BB OH Shrugs: BBx3x15
Bezercher Complex: BBx10, x9, x8, x7, 6

[pobrien2]

Fri Oct 29th PM

DB Jumps: BW+20x5x5
Low Heel Touch Downs: BWx3x12
1-leg Hip Thrust (foot on ground subbed for on bench: BWx3x12
DB Side Bends: 25x3x15
Row Machine: 2 mins of 20 secs on, 10 secs rest

[pobrien2]

Sun Oct 31st PM

NG Chins: BWx17
Lat Pulldowns (1-arm slow eccentric): 70x2x10
DB Side Press: 45x2x10
Heavy DB Curls (subbed for heavy BB cheat curls): 45x3x5
Ab Circuit: 2x(Standing Russian Twist, Crunches, Legs @ 90 deg crunches, Hip Touches) x15 each. Rest b/t sets
Pushups Max Set: BWx42

[pobrien2]

Nov 3rd AM

Starting Strong Bastard 911. Only doing 3 days/week. Skipping the 2nd leg day.

Bench: 225x5, 205x8
Barbell Pushups on Smith Mach: BWx4x15
Strt Bar Cable Row: 80x4x12
Y-W-T Iso Holds: 4setsx10 sec ea position
Lateral Raises: 20x2x12, 15x1x12
DB Curls: 35x2x12, 30x1x10?

[pobrien2]

Nov 5th AM

Front Squat: work sets were 195x5, 175x8
RDL: 155x3x10
DB Goblet Reverse Lunge: 50x10, 55x2x10
RKC Planks: 2x5reps of 8 secs holds

[pobrien2]

Nov 6th PM

3 miles on treadmill @ 1% incline in 23:00

[pobrien2]

Nov 7th AM

NG Chins: BW+35x10, BW+15x8, BWx2x8
Incl DB Press (6 sec eccentric): 50x3x6
Incl DB Press: 50 reps across 3 sets
DB Shrugs: 50x3x12
Incl Rear Delt Flye: 15x4x12
Banded Kneeling Tri OH Ext: 100 reps across several sets
BB Curls: 100 reps across many sets

[pobrien2]

Nov 11th AM
Busy @ work so missed my usual Wed upper body day

Bench: 225x6, 205x8
Dips: BWx4x10
Strt Bar Cable Row: 80x4x15
Y-W-T Holds: 3x10secs ea position
Lateral Raises: 20x2x12, 20x2x10
DB Curls: 35x2x12, 35x10

[pobrien2]

Nov 12th PM

Front Squat: 200x5
Squats: 205x7, 185x8
RDL: 160x3x10

[pobrien2]

Nov 14th Afternoon

NG Chins: BW+35x10 (may not have gotten chin over bar on last rep), BW+15x10, BW+10x8, BWx8
Incl DB Bench (6 sec eccentric: 50x3x7 (supposed to go heavier than previous week and do 5 reps; went up a rep w/same weight instead)
Incl Rear Delt Flyes: 20x3x12, 20x10
DB Shrugs w/pause: 50x3x12
Band Tri OH Ext: 100 reps. Top set 50.
Empty Barbell Curls: 100 reps. Top set 30.

[pobrien2]

Nov 17th PM

Bench: 225x5, 205x9
Dips: BWx4x12
Strt Bar Cable Row: 80x4x16
Y-W-T Holds: 3x10secs ea position
DB Curls: 40x10, 40x8, 40x7
Forgot lateral raises

[pobrien2]

Nov 20th AM

High Box Squat 20": 275x7, 255x10
RDL: 165x3x10
Goblet Reverse Lunge: 60x3x10

[pobrien2]

Nov 21st AM

NG Chins: BW+35x9, BW+15x8, BW+x7, BWx8
Incl DB Bench (6 sec eccentric: 50x3x7 (supposed to go heavier than previous week and do 5 reps; went up a rep w/same weight instead)
Incl Rear Delt Flyes: 20x3x12
DB Shrugs w/pause: 50x3x12
Band Tri OH Ext: 100 reps. Top set 60.
Empty Barbell Curls: 100 reps. Top set 40.
RKC Planks: 2x5reps of 8 secs holds

[pobrien2]

Wed Nov 24th Afternoon

Floor Press: 195x7, 175x8
Seated DB Press: 50x3x10
Seated DB Press: 50 reps w/30 lbs. Best set 15.
Incline DB Row Iso-Holds: 50x30 secs, 30x2x30secs
Incline DB Row: 50x15, 40x2x15
Incline Rear Flyes: 10x3x20
Banded Tri Ext: 150 reps. Best set 50.

[pobrien2]

Fri Nov 26th AM

Smith Mach Rack Pulls: 305x5, 275x7
Back Extension off Bench: BW+10x3x12
RFESS: 50x10, 55x10, 60x10, 50x10
Chins: BWx12, BWx6, BWx7, BWx6
V-Ups: 4x12 (some rest b/t reps)

[twkin]

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[pobrien2]

Sun Nov 28th AM

Incl DB Press (3 sec pause @ bottom): 50x3x6
Lat Pulldowns (1 cable loop on each side): 45x2x20
Lat Pulldowns (Strt bar): 80x1x20
Face Pulls: 20x3x20
Incl DB Row: 40x3x15
Wide Pushups (5 secs descent): BWx2x10, BWx1x8
Strt BarCable Curls (subbed for barbell): 50 reps @ 45 lbs. Best set 15.

[pobrien2]

Wed Dec 1st AM

Floor Press: 205x7, 185x8
OHP: 120x1x10, 120x2x8
Seated DB Press: 50 reps w/30 lbs. Best set 16.
Prone DB Row Iso-Holds: 45x3x30secs
Prone DB Row: 45x3x15
Prone Rear Flyes: 10x3x25
Banded Tri Ext: 150 reps. Best set 65.