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

**pobrien2** · 02-28-2023, 09:51 AM

Tue Feb 28th AM
Deload Week

Deadlift: 185/205/235x3
Standing Calf Raise: 80x5x10+ drop sets on final set
Leg Ext: 95/110/120x10, 135x2x10

**pobrien2** · 03-01-2023, 07:22 AM

Wed Mar 1st AM
Deload Week

Bench: 145/165/185x3
Cable Rows: 145x5x10
Tri Pushdowns: 42.5x10, 50x4x10

**pobrien2** · 03-03-2023, 06:47 PM

Fri Mar 3rd PM
Deload Week

DB OHP: 30/35/40x5
Leg Curls: 75x10, 90x4x10
OH Tri Cable Ext: 50x5x10

**pobrien2** · 03-07-2023, 12:12 PM

Sun Mar 5th Afternoon
Deload Week

Front Squat: 135/155/175x5
Chins: BWx3x9, BWx2x7
Smith Mach Calf Raises: 140x5x10

**pobrien2** · 03-07-2023, 12:13 PM

Tu Mar 7th AM

Deadlift: 185/205/235x5
DB Calf Raises: 50x5x10
Leg Curl: 105x10, 120x10, 135x3x10

**pobrien2** · 03-08-2023, 08:56 AM

Wed Mar 8th AM

Bench: 145/165x5, 185x10
Strt Bar Pushdown: 50x5x10
Simultaneous Hammer Curl: 30x5x10

**pobrien2** · 03-10-2023, 08:14 AM

Fri Mar 10th

Front Squat: 135/155x5, 175x9
FSL: 135x12
Smith Mach Calf Raise: 145x5x10
Leg Curls: 90x4x10, 105x7

6x5 chins b/t sets

**pobrien2** · 03-12-2023, 10:09 AM

Sun Mar 12th AM

OHP: 105/115x5, 125x9
OH Tri Cable Ext: 50x2x12, 50x3x10
Cable Rows: 135x5x10

**pobrien2** · 03-14-2023, 08:28 PM

Tue Mar 14th PM

Deadlift: 195/225/245x5
DB Calf Raises: 50x5x10
Leg Ext: 75/90/105/120x10, 135x12

5 set of 5 chins

**pobrien2** · 03-15-2023, 07:40 PM

Wed Mar 15th PM

Bench: 155/175x5, 200x9
Face Pulls: 30x2x10, 35x1x10, 30x2x10
Strt Bar Pushdowns: 50x2x10, 55x1x10, 50x2x10

**pobrien2** · 03-17-2023, 09:18 AM

Fri Mar 17th AM

Front Squat: 145/165x5, 185x8
FSL: 145x10
Leg Curl: 90x4x10, 105x8
KB Calf Raises: 60x5x10

**pobrien2** · 03-19-2023, 08:16 AM

Sun Mar 19th AM

OHP: 105/120x5, 135x5
OH Cable Tri Ext: 50x4x12, 50x10
DB Preacher Curl on Bench: 25x5x10

Later in day:
15 chins

**pobrien2** · 03-21-2023, 07:45 PM

Tue Mar 21st PM

Smith Mach RDL: 135x3x10
Smith Mach Calf Raise: 155x5x10
Leg Ext: 75/90/105/120x10, 135x13

**pobrien2** · 03-22-2023, 10:26 AM

Wed Mar 22nd AM

Bench: 165/185x5, 210x6
DB Bench Preacher Curls: 30x10, 25x4x10
Cable Rows: 135x10, 150x4x10

**pobrien2** · 03-24-2023, 08:01 AM

Fri Mar 24th AM

Front Squat: 155/175x5, 195x7 (probably shouldn't have done last rep)
FSL: 155x5

In afternoon:
Leg Curls: 90x5x10
Leg Press Calf Raise: 110x5x10

**pobrien2** · 03-26-2023, 08:06 AM

Sun Mar 26th AM

OHP: 110/125x5, 140x3 (Going to drop training max to 125)
NG Chins: BW+10x10, BW+10x4x6
OH Tri Cable Ext: 50x15, 50x4x12

**pobrien2** · 03-28-2023, 10:21 AM

Tue Mar 28th AM

Smith Mach RDL: 135/160x5, 180x10, 135x10
Smith Mach Calf Raise: 160x5x10 (pretty difficult)
Leg Ext: 135x4x10, 150x10

**pobrien2** · 03-29-2023, 08:18 AM

Wed Mar 29th AM

Right shoulder has been hurting a bit, so I'm switching from barbell bench & OHP to dumbbell neutral grip floor press & neutral grip seated shoulder press.

Floor Press: 60/70x5, 75x12
DB Incl Preacher Curls: 30x2x10, 25x3x10
Cable Rows: 135x10, 150x4x10

**pobrien2** · 03-31-2023, 01:21 PM

Fri Mar 31st AM

Front Squat: 145/1655, 185x8
FSL: 145x1x12

In Afternoon:
Leg Curl: 90x10, 105x10, 90x3x10
Leg Press Calf Raise: 125x5x10

**pobrien2** · 04-02-2023, 10:02 AM

Sun Apr 2nd AM

Seated NG DB OHP: 35/40x5, 45x15
NG Chins: BW+15x10, BW+15x4x6
OH Tri Cable Ext: 55x2x10, 50x3x10

**pobrien2** · 04-04-2023, 08:16 PM

Tue Apr 4th PM

Smith Mach RDL: 145x5, 175x5, 190x9, 145x10
Smith Mach Calf Raise: 165x5x10
Incl DB Bench Curls: 30x3x10, 25x2x10

(Gym in other bldg was closed so I couldn't do leg ext tonight. Will try to do them tmrw.)

**pobrien2** · 04-05-2023, 08:02 AM

Wed Apr 5th AM

Floor Press: 65/70x5, 80x10
High Face Pulls: 30x5x10
Rear Delt Flyes: 20x3x10

Later in day:
Leg Ext: 75/90/105/120/135/150x10

**pobrien2** · 04-07-2023, 08:44 AM

Fri Apr 7th AM

Front Squat: 135/155/175x5, 195x6
Horiz Leg Press: 110/125/140/155/170x10
Lying Leg Curl: 90x5x10

**pobrien2** · 04-09-2023, 12:03 PM

Sun Apr 9th AM

Seated DB Press: 35/40x5, 45x18
Tri OH Cable Ext: 55x4x10, 50x1x10
Chins: BW+20x10, BW+20x4x6

**pobrien2** · 04-10-2023, 06:48 PM

Mon Apr 10th PM

DB RDL: 50x3x10
Leg Ext: 75/90/105/120/135/150x10
Leg Press Calf Raise: 120x5x10

**pobrien2** · 04-11-2023, 06:13 PM

Tue Apr 11th PM

Floor Press: 65/75x5, 85x8
Face Pulls: 35x5x10
EZ Bar Curls: 55x10, 65x4x10

**pobrien2** · 04-13-2023, 08:29 PM

Thu Apr 13th PM

Front Squat: 135/145/165/185x5, 205x3
FSL: 165x5x5

**pobrien2** · 04-15-2023, 05:17 PM

Sat Apr 15th PM

Doing accessory stuff today. Had dr's appt on Friday that threw off this week's schedule

NG Chins: BW+25x9, BW+25x4x5
Smith Mach Calf Raise: 170x5x10

**pobrien2** · 04-16-2023, 08:48 AM

Sun Apr 16th AM

Seated DB Press: 40/45x5, 50x16
OH Cable Tri Ext: 55x10, 50x4x10
DB RDL: 50x5x10
Incl DB Row: 20/30/35x10

**pobrien2** · 04-18-2023, 07:28 PM

Tue Apr 18th PM

DB RDL: 50x3x10
Leg Ext: 120x10, 135x2x10, 150x2x10
Leg Press Calf Raise: 140x4x10

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

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