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

**pobrien2** · 09-26-2019, 08:50 PM

Thu Sep 26th PM

Deadlift: 235/270/300x5
BBB: 185x5x10
Push: Rope Extension. Best set 40x10.
Pull: NG Chins. Best set 10 reps.
Abs: Spread Eagle Situps w/15 lbs. Best set 10 reps.

**pobrien2** · 09-28-2019, 04:54 PM

Sat Sep 28th PM

Bench: 165/190/210x5
BBB: 140x2x10/DB Bench: 50x3x10
Rows: 140x10, DB Rows: 50x4x10
Rope Pushdowns: 50x2x10, 50x6
Russian Twists: 12 lb Med Ball 2x15

**pobrien2** · 10-02-2019, 09:03 PM

Tue Oct 2nd PM

OHP: 105/120/135x5
BBB: NG DB Press 35x5x10
NG Pullups: BWx3x10, BWx8, BWx2x6
FacePulls: 3 sets
Rope Pushdowns: 60x10, 50x10

**pobrien2** · 10-03-2019, 09:55 PM

Sun Sep 29th PM

Front Squat: 160/190/210x5
BBB: 140x3x10

**pobrien2** · 10-03-2019, 09:56 PM

Thu Oct 3rd PM

Deadlift: 225/250/285x5
BBB: 185x5x10
Pushups: 25
Facepulls: 30 or 40 reps
Ab Wheel: 5x10

**pobrien2** · 10-06-2019, 04:57 PM

Sat Oct 4th PM

Bench: 155/175/200x5
FSL: 155x3x5
TRX Rows 60 reps
Tri Pushdowns 50 reps
Spread Eagle Situps 50 reps

**pobrien2** · 10-06-2019, 04:58 PM

Sun Oct 5th PM

Front Squat: 155/175/200x5
FSL: 155x5x5
Chins: 51 reps. Best sets 2x10.
Pushups: 25x2 (earlier in the day)
Pullthroughs 10 reps; Med Ball Ham Curls: 2x20

**pobrien2** · 10-09-2019, 08:50 PM

Wed Oct 8th PM

OHP: 115x5, 130x3, 145x8
FSL: 115x5x5
~50 TRX Inverted Rows
50 Pushups (pre-workout)
50 Spread Eagle Situps

20 Box Jumps

**pobrien2** · 10-10-2019, 09:13 PM

Thu Oct 9th PM

Deadlift: 250x5, 285x3, 320x7
FSL: 250x3x5
50 NG Chins/20 rear raises
59 Cable Tri OH Extensions
50 Calf Raises on Smith Machine

**pobrien2** · 10-12-2019, 08:56 PM

Sat Oct 11th PM

Bench: 175x5, 200x3, 225x6
FSL: 175x3x5
50 TRX Rows
50 Tri Pushdowns
50 Ab Wheel Rollouts
Prone Trap Raise: 15x1x10

**pobrien2** · 10-13-2019, 05:33 PM

Sun Oct 12th PM

Front Squat: 175x5, 200x3, 225x7
FSL: 175x5x5
50 NG Chins
35 Med Ball Hamstring Curls
50 Pushups

**pobrien2** · 10-16-2019, 09:52 PM

Wed Oct 16th

OHP: 115x5, 130x3, 145x8
FSL: 115x3x5
56 TRX Rows
28 Lateral raises
30 Pull throughs

**pobrien2** · 10-17-2019, 08:27 PM

Thu Oct 17th PM

Deadlift: 240x3, 275x3, 310x9
FSL: 240x3x5
28 NG Chins w/10 lbs./30 FacePulls w/40 lbs
3x10 Rope Pushdowns w/55 lbs
3x10 Smith Machine Calf Raises on a plate w/190 lbs
10 broad jumps

**pobrien2** · 10-19-2019, 05:46 PM

Sat Oct 19th PM

Bench: 170x3, 190x3, 215x8
FSL: 170x5x5
30 Tri Rope Extensions @ 40 lbs
50 BB Rows @ 145
35 Spread Eagle Situps w/15 lbs
30 FacePulls

**pobrien2** · 10-20-2019, 06:01 PM

Sun Oct 20th PM

Front Squat: 170x3, 190x3, 215x8
FSL: 170x5x5
30 Rope Pushdowns w/40 lbs
3x8 of Shoulder shocker w/10 lbs
~25 Bodyweight rows on Smith & TRX
2x10 1-leg RDL w/50 lb KB. 2x15 Hamstring Curls w/med ball

**pobrien2** · 10-24-2019, 08:17 PM

Thu Oct 24th PM

OHP: 105/120/135x5
BBB: 80x5x10
DB Rows: 50 reps
Tri Pushdowns: 25 reps @ 45 lbs

**pobrien2** · 10-25-2019, 06:24 PM

Fri Oct 25th PM

Deadlift: 225/260/295x5
BBB: 175x5x10
25 Tri Pushdowns @ 85lbs
50 Cable Rows @ 100/120lbs
50 Calf Raises. Best set 200x10 (not great elevation/form)

**pobrien2** · 10-26-2019, 09:32 PM

Sat Oct 26th PM

Bench: 160/180/205x5
BBB: 135x5x10
Chins: 50 reps w/15 lbs. Best set 10 reps.
Tri Extensions: 40x3x10

**pobrien2** · 10-27-2019, 05:11 PM

Sun Oct 27th PM

Front Squat: 160/180/205x5
FSL: 145x10, 160x4x5
Facepulls/DB Curls
Pushups/Cable Tri Extensions
Smith Mach Calf Raises/Spread Eagle Situps

**pobrien2** · 10-29-2019, 08:23 PM

Tue Oct 29th PM

DB Shoulder Press: 45/50/60x5
FSL: 45x5x5
DB Rows: 50 reps @ 70 lbs. Best set 15 reps.
50 reps Smith Machine Calf Raises w/160lbs
Lateral Raises 25 reps w/15 lbs. Best set 15. 25 tri pushdowns.

**pobrien2** · 10-31-2019, 09:01 PM

Thu Oct 31st PM

DL: 245/280/310x5
FSL: 245x5x5
50 reps of Tri Pushdowns @ 40 lbs
40 Calf Raises on Smith Mach 2 sec tempo
DB Curls: 35x12, 35x10; FacePulls 3x10 @ 40 lbs

**pobrien2** · 11-02-2019, 07:08 PM

Sat Nov 2nd PM

Bench: 170/190/215x5
FSL: 170x5x5
Push: Cable Tri Extensions
Pull: DB Rows leaning over Incline Bench (50 reps), Facepulls (10 reps), Concentration Curls (28 reps)
Leg/Abs: Seated DB Calf Raises w/40 lbs, Cable Pulltrhoughs 70x3x10

**pobrien2** · 11-03-2019, 05:55 PM

Sun Nov 3rd PM

Front Squat: 170/190/215x5
FSL: 170x5x5
Push: 50 pushups
Pull: NG Chins BW+20x10, x7, x5
Abs: Spread Eagle Situps BW+20x15, x10

**pobrien2** · 11-05-2019, 08:57 PM

Tue Nov 5th PM

OHP: 100/115x5, 130x10
DB Shldr Press: 40x5x10
NG Chins: BWx4x10, BWx2x5
Facepulls/Rear Raises/Curls: ~2 sets each

**pobrien2** · 11-07-2019, 08:56 PM

Thu Nov 7th PM

Deadlift: 225x5, 250x5, 280x12, 185x10
BBB: 135x4x10
Lying Leg Raises: 3x10
Spread Eagle Situps: BW+20x2x10

**pobrien2** · 11-09-2019, 05:51 PM

Sat Nov 9th PM

Bench: 155/170x5, 195x12
BBB: NG DB Press: 50x5x10
BB Rows: 135x5x10
FacePulls: 30x2x10

**pobrien2** · 11-10-2019, 05:14 PM

Sun Nov 10th PM

Squat: 160x5, 185x5, 205x12
DL: 185x3x10
Ab Wheel: BWx5x8
NG Chins: BW+20x5x5; KB Rows: 50x2x10

**pobrien2** · 11-13-2019, 10:15 PM

Wed Nov 13th PM

OHP: 105/120/135x5
BBB: DB Shldr Press 40x5x10
NG Chins: BW+20x10, BW+20x8x5
Cable Tri Extensions: 40x2x10
Smith Mach Calf Raises: 100x10, 100x2x8

**pobrien2** · 11-14-2019, 08:47 PM

Thu Nov 14th PM

Deadlift: 230x5, 265x3, 295x10
BBB: 185x3x10
Spread Eagle Situps: BW+30x5x10
DB Skullcrushers: 30x3x10
FacePulls: 30x3x10

**pobrien2** · 11-16-2019, 05:00 PM

Sat Nov 16th PM

Bench: 170/190/205x5
DB Press BBB: 50x5x10
BB Row: 145x5x10
Rope Pushdowns: 40x15, 40x10
Ab Wheel: BWx2x10

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