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

**pobrien2** · 11-17-2019, 05:53 PM

Sun Nov 17th PM

Squat: 170/190/215x5
BBB: 145x5x10
NG Chins: BW+25x10, BW+25x4x5
25 Pushups

**pobrien2** · 11-19-2019, 06:16 PM

Tue Nov 19th PM

6:52 mile outside

**pobrien2** · 11-20-2019, 08:39 PM

Wed Nov 20th PM

OHP: 115/130/145x5
DB Shldr Press: 40x5x10
NG Chins: BW+25x10, BW+25x8x5
Rope Pushdowns: 45x15, 45x10
Smith Mach Calf Raises: 4 sets

**pobrien2** · 11-21-2019, 07:43 PM

Thu Nov 21st PM

Bench: 185x5x5
Squat: 180x5, 205x3, 230x5
Cable Tri Ext: 45x3x10
Rear Raises: 25x2x15, 25x2x10
Spread Eagle Situps: BW+25x15, BW+25x10

**pobrien2** · 11-23-2019, 07:49 PM

Sat Nov 23rd PM

Deadlift: 255/285/315x5
Lateral Raises: 25x10, 25x2x8
DB Curls: 35x20, 35x15, 35x12
Spread Eagle Situps: BW+35x3x10

**pobrien2** · 11-24-2019, 09:38 PM

Sun Nov 24th PM

Bench: 170/195/220x5 (very hard)
Squats: 195x5x5
Rope Pushdowns: 50x15, 50x12
KB Rows: 50 reps w/65lbs
KB Swings: 50lbsx25

**pobrien2** · 11-26-2019, 08:44 PM

Tue Nov 26th PM

Bench: 200x5x5
Squats: 165/190/215x5
NG Chins: BW+30x10, BW+30x4x5
FacePulls, Tri Extensions, Ab Wheel

**pobrien2** · 11-28-2019, 05:00 PM

Thu Nov 28th PM

OHP: 125x5x5
NG Chins: BW+35x8, BW+35x6x5
Deadlift: 225/255/290x5
Rope Pushdowns: 55x12, 55x2x10
KB Swings: 50x1x30

**pobrien2** · 11-30-2019, 05:52 PM

Sat Nov 30th PM

Bench: 155/175/200x5
NG Chins: BW+35x1x9
BB Rows: 155x3x10
Squats: 205x5x5
Lateral Raise: 20x3x10
Russian Twists: 25

**pobrien2** · 12-03-2019, 09:13 PM

Tue Dec 3rd PM

OHP: 110/125/140x5, 110x2x5
Deadlift: 240/270/305x5
NG Chins: BW+35x9
FacePulls: 40x4x10
Rope Pushdowns: 60x3x10
Spread Eagle Situps: BW+30x2x15, BW+30x1x10

**pobrien2** · 12-06-2019, 05:48 PM

Fri Dec 6th PM

Bench: 165/190x3, 210x9
FSL: 165x5x5
NG Chins: BW+35x9
BB Rows: 155x4x10
Tri Extensions w/40 lbs
Calf Raises

**pobrien2** · 12-07-2019, 05:25 PM

Sat Dec 7th PM

Squats: 175x3, 200x3, 225x10
FSL: 175x5x5
Pushups: BWx30
NG Chins: BW+40x2x5
Incline Seated DB Curls: 30x10, 30x8
Spread Eagle Situps: BW+30x15, BW+30x10

**pobrien2** · 12-09-2019, 09:34 PM

Mon Dec 9th PM

OHP: 115x5, 130x3, 145x5
FSL: 115x5x5
NG Chins: BW+45x2x5
BB Rows: 160x4x10
DB Curls: 35x1x10
DB Tri Ext
Seated DB Calf Raises
Cable Curls

**pobrien2** · 12-11-2019, 08:59 PM

Wed Dec 11th PM

DL: 255x5, 290x3, 325x8 (last 3 reps mixed grip)
FSL: 255x3x5
NG Chins: BW+30x4, BW+30x3x2
Seated Incline DB Curls: 30x12, 30x8, 30x6
Lateral Raises: 25x3x5
Spread Eagle Situps: BW+30x2x10, BW+25x1x10

**pobrien2** · 12-14-2019, 04:07 PM

Sat 14th PM

Bench: 175x5, 200x3, 225x6
FSL: 175x5x5
NG Chins: BW+40x7, BW+40x4
BB Rows: 160x12, 160x8, 160x2x10
Abs
Tri Kickbacks

**pobrien2** · 12-15-2019, 04:11 PM

Sun 15th PM

Squat: 180x5, 205x3, 240x6
FSL: 180x3x5
Calf Raises
Lateral Raises
Face Pulls

**pobrien2** · 12-17-2019, 09:00 PM

Tue Dec 17th PM

OHP: 105/120/135x5
BBB: 95x4x10, 110x1x10
NG Chins: BW+40x1x5, BWx1x5
KB Rows: 75x4x10

**pobrien2** · 12-18-2019, 09:55 PM

Wed Dec 18th PM

Deadlift: 225/260/300x5
BBB: 185x5x10
NG Chins: BWx1x5, BWx1x3, BWx1x2
Smith Mach Inverted Row: BWx4x10

**pobrien2** · 12-20-2019, 06:42 PM

Fri Dec 20th PM

Bench: 205x5x5
Squat: 170/195/220x5
NG Chins: BW+45x2x5
BB Rows: 165x3x10
Spread Eagle Situps: BW+15x10, BW+15x15

**pobrien2** · 12-22-2019, 05:28 PM

Sun Dec 22nd PM

Bench: 160/185/205x5
Front Squat: 160/185/205x5
NG Chins: BW+45x6, BW+45x4
TRX Rows: BWx10, BWx8, BWx9
Rope Pushdowns: 55x15, 55x10, 55x10

**pobrien2** · 12-24-2019, 04:38 PM

Tue Dec 24th PM

Bench: 205x5x5
Front Squat: 165/190/215x5
NG Chins: BW+45x7, BW+45x3
Rear Raises: 25x2x15, 25x1x10
Smith Mach Calf Raises
Rope Tri Extensions

**pobrien2** · 12-26-2019, 09:10 PM

Thu Dec 26th PM

OHP: 135x5x5
Deadlift: 245/280/315x5
NG Chins: BW+45x5, BW+45x4
DB 1-arm OH Tri Ext
TRX rows & Smith Mach Rows
Ab Wheel 3x10

**pobrien2** · 12-28-2019, 03:36 PM

Sat Dec 28th PM

Squats: 210x5x5
Bench: 165/190/215x5
TRX Rows: BWx12, BWx3x10
NG Chins: BW+45x5, BW+45x3, BW+45x2
LTE w/BB: 65x3x10
KB Swings: 50x1x25

**pobrien2** · 12-31-2019, 06:33 PM

Tue Dec 31st PM

Bench: 135/160/185/205x5, 225x6, 230x3
Front Squat: 135x5, 155/185/205x3, 225x6, 205x5
NG Chins: BWx13, BWx8
BB Rows: 135x3x10

**pobrien2** · 01-02-2020, 06:57 PM

Thu Jan 2nd PM
OHP: 135x8, 120x10, 110x10?
DL: 315x7, 275x9
BB LTE: 85x2x10
DB Curls: 35x2x12

**pobrien2** · 01-05-2020, 07:14 PM

Sat Jan 4th PM

Bench: 215x8, 205x8?, 185x10?
Rows: 185x9, 175x10, 165x10
Smith Machine Calf Raises: 90x12, 90x10
Rope Pushdowns: 60x12, 60x10

**pobrien2** · 01-05-2020, 07:15 PM

Sun Jan 5th PM

Front Squat: 205x10, 185x10, 165x10
NG Chins: BW+35x8, BW+10x8, BWx8
1-arm DB OH Tri Ext: 25x10, 25x8
Spread Eagle Situps: BW+35x2x10

**pobrien2** · 01-09-2020, 07:24 PM

Thu Jan 9th PM

OHP: 115x3, 125x3, 145x7
60 Inverted Rows on Smith Mach
NG Chins: BWx2x5, BWx1x3
Pushups: BWx5x15

**pobrien2** · 01-10-2020, 06:24 PM

Fri Jan 10th PM

DL: 245x3, 280x3, 315x7* (*lifted 8th time, might not have quite locked out bc of grip so only counting 7)
Spread Eagle Situps: BW+30x5x10
Cable Pullthroughs: 60x5x10

**pobrien2** · 01-11-2020, 05:10 PM

Sat Jan 11th PM

Bench: 175x3, 195x3, 220x8
OH DB Tri Ext: 20x5x10
BB Rows: 165x5x10

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

Thread Tools

Search Thread

Bookmarks

Bookmarks

Posting Permissions