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

**pobrien2** · 06-02-2021, 10:12 PM

Wed Jun 2nd PM

Chins: BWx12 (full pause), BWx14
Lat Pulldowns: 115x2x20
Standing NG DB Press: 50x16, 50x12
Rolling LTE: 35x8, 30x3x8
Simultaneous Hammer Curls: 40x8 (very hard), 35x3x8
Absx2

**pobrien2** · 06-05-2021, 06:39 PM

Sat Jun 5th PM

Floor Press: 85x8, 90x5, 95x5
NG DB Bench: 50x2x25
Cable Rows: 200x4x15
Cable Pushdowns: 130x15, 120x11, 100x2x15
Lateral Raises: 25x8 + 20x7, 20x15, 20x14
Smith Mach Shrugs: 135x3x15

**pobrien2** · 06-06-2021, 10:10 PM

Sun Jun 6th PM

Front Squat: 155x8, 170x6, 185x4
RDL: 175x3x10
Absx2
Calf Raise: BWx20

**pobrien2** · 06-09-2021, 09:18 PM

Wed Jun 9th PM

Chins (slow): BWx13, BWx8
Lat Pulldowns: 115x2x20
DB NG Standing Press: 50x16, 50x11
Rolling LTE: 35x4x8
Cable Hammer Curls: 100x2x8, 85x2x8
Absx2

**pobrien2** · 06-12-2021, 03:23 PM

Sat Jun 12th PM

Floor Press: 85x8, 90x6, 95x5
DB NG Bench: 50x2x25
Cable Row: 200x1x16, 200x3x15
Cable Pushdowns: 130x15, 110x3x15
Lateral Raises: 20x3x15
Smith Machine Shrugs: 135x3x15
Tri Kickbacks: 20x1x15

**pobrien2** · 06-13-2021, 05:03 PM

Sun Jun 13th PM

Front Squat: 150x8, 160x6, 170x8
RDL: 180x3x10
Glute Bridges: BW+50x3x10
Leg Press: 230x10
Absx2

**pobrien2** · 06-16-2021, 10:54 PM

Wed Jun 16th PM

Chins: BWx13, BWx7
Lat Pulldowns: 120x2x20
DB NG Standing Press: 50x17, 50x13
LTE: 35x7, 30x3x8
Simultaneous Hammer Curls: 40x8, 30x8, 35x2x8
Absx2

**pobrien2** · 06-19-2021, 09:32 PM

Sat Jun 19th PM

Floor Press: 85x8, 90x6, 95x6
NG DB Bench: 50x2x25
Row Machine: 150x4x15
Tri Pushdowns: 120x4x15
Lateral Raises: 20x3x15
Smith Mach Shrugs: 135x3x15

**pobrien2** · 06-20-2021, 09:45 PM

Sun Jun 20th PM

Front Squat: 155x8, 165x6, 175x8
RDL: 175x12, 180x2x10
Hip Thrusts: 135x3x10
Absx2
Calvesx4

**pobrien2** · 06-23-2021, 09:53 PM

Wed Jun 23rd PM

Chins: BW+20x8, BWx10, BWx8
OHP: 135x8 (shaky last rep), 125x9, 115x10
DB Curls: 40x8, 35x12
Smith Mach Calf Raise: 185x15, 185x14

**pobrien2** · 06-26-2021, 07:08 PM

Sat Jun 26th PM

Floor Press: 85x8, 90x6, 95x6 (barely)
DB NG Bench: 50x2x25
Seated Row Mach: 155x4x15
Tri Pushdowns: 130x4x15
Lat Raises: 25x9, 25x7, 25x6
Smith Mach Shrugs: 135x3x15

**pobrien2** · 06-27-2021, 09:43 PM

Sun Jun 27th PM

Front Squat: 160x8, 170x6, 180x1
Horiz Leg Press: 250x20, 270x12
Leg Curls: 120x10
Deadlift: 230x8
Hip Thrust: 145x3x10

**pobrien2** · 06-30-2021, 09:38 PM

Wed Jun 30th PM

Going back to RPT & will stick w/it through end of year (~6 months)

OHP: 135x8, 125x9, 115x11
Yates Row: 185x5, 165x6, 135x10. Will start w/155 next week
BB Curls: 75x10, 65x11
Smith Mach Calves: 185x17+ drop sets @ 135x8, 185x14+ drop set @ 135x10

**pobrien2** · 07-02-2021, 07:23 PM

Fri Jul 2nd PM

Floor Press: 90x8 (barely), 85x9, 80x10
--later in the evening--
Chins: BW+25x7, BWx11, BWx9
Seated OH Tri Ext RPT: 38 total reps w/50 lbs across 5 sets

**pobrien2** · 07-04-2021, 04:01 PM

Sun Jul 4th PM

Horiz Leg Press: 290x20, 305x12
Semi Sumo DL: 255x6, 225x7
Tri Pushdowns: 140x16, 120x18
Calf Press: RPT drop sets starting from 275x8

**pobrien2** · 07-07-2021, 09:20 PM

Wed Jul 7th PM

OHP: 140x7, 125x9, 115x10
Yates Row: 155x10, 145x11, 135x12
BB Curl: 80x11, 70x13

**pobrien2** · 07-09-2021, 08:20 PM

Fri Jul 9th PM

DB Floor Press: 92x8, 87x9, 82x10
Chins: BW+30x8, BW+10x10, BWx11
Seated OH Tri Ext: RPT sets w/50 lbs

**pobrien2** · 07-11-2021, 08:27 PM

Sun Jul 11th PM

Semi-Sumo DL: 265x6, 240x8
Horiz Leg Press: 325x15, 295x16
RDL: 175x1x12
Tri Pushdowns: 150x12, 130x13
Calves: RPT drop set starting @ 225x8

**pobrien2** · 07-14-2021, 07:44 PM

Wed Jul 14th PM

OHP: 140x8, 125x10, 115x11
BB Rows: 160x9, 150x10, 140x12
BB Curls: 85x11, 75x12

**pobrien2** · 07-16-2021, 08:01 PM

Sat Jul 17th PM

Smith Mach Bench: 205x8, 185x9
Chins: BW+35x7, BW+15x10, BWx11
Seated OH Tri Ext: 50x20, 50x18

**pobrien2** · 07-18-2021, 06:25 PM

Sun Jul 18th PM

TBDL: 285x10, 255x11
Horiz Leg Press: 330x15, 300x16, 270x17
Smith Calf Raise: Rest Pause drop sets starting @ 230x8

**pobrien2** · 07-21-2021, 08:06 PM

Wed Jul 21st PM

OHP: 145x6, 130x9, 115x11
BB Rows: 160x9, 150x10, 140x11

**pobrien2** · 07-23-2021, 07:29 PM

Fri Jul 23rd PM

Floor Press: 95x7, 85x9, 75x10
Chins: BW+35x7, BW+15x9, BWx10
OH Cable Tri Ext: 110x16, 100x17

**pobrien2** · 07-25-2021, 04:41 PM

Sun Jul 25th PM

TBDL: 295x10, 265x11
RFESS: 50x15, 45x16
Calf Press: Rest pause sets starting @ 280x9

**pobrien2** · 07-28-2021, 06:54 PM

Wed Jul 28th PM

OHP: 150x5, 135x9, 120x10
Incline DB Row: 50x15, 50x12, 50x10
BB Curls: 90x9 (barely), 80x10

**pobrien2** · 07-30-2021, 09:00 PM

Thu Jul 29th PM

Chins: BWx15, BWx12, BWx7
Leg Ext: 110x3x10

Fri Jul 30th PM
Chins: BW+35x8, BW+15x10, BWx11

**pobrien2** · 07-31-2021, 03:03 PM

Sat Jul 31st PM

Bench: 205x7, 185x10, 165x12 (first time benching in like 14 mos)
BB Row: 165x10, 150x11, 135x12 (last set was hardest)
Cable Triceps Extension: 50x2x12

**pobrien2** · 08-01-2021, 03:31 PM

Sun Aug 1st PM

Front Rack Reverse Lunge: 115x10, 125x10
Semi-Sumo DL: 275x6, 245x7
High Box Squat to Bench: 135x10, 185x10

**pobrien2** · 08-02-2021, 07:27 PM

Mon Aug 2nd PM

NG Chins: BW+35x7, BWx15x9, BWx9
Smith Mach Calf Raises: Drop sets starting @ 225x9

**pobrien2** · 08-04-2021, 11:30 AM

Wed Aug 4th PM

Starting Forever BBB w/following training maxes: DL-300, Sq-220, Be-220, OHP-140

OHP: 105/120/140x5
BBB: 95x5x10
BB Rows: 125x4x12, 125x2
Tri Kickbacks: 20x2x15, 20x2x10
Single Leg Calf Raise: 3 sets

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