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

**pobrien2** · 06-17-2022, 06:27 PM

Tue Jun 14th AM
C2W4 Deload

OHP: 75x5, 95x5, 105x5
Chins: Best set BWx11
Cable OH Tri Ext: 45x5x10

**pobrien2** · 06-17-2022, 06:28 PM

Fri Jun 17th PM
C2W4 Deload

Squat: 135/145/170x5
NG Chins b/t sets. Best set BWx11
RFESS: 40x5x10
Spread Eagle Situps: BW+20x5x10

**pobrien2** · 06-18-2022, 11:07 AM

Sat Jun 18th Afternoon
C2W4 Deload

Kroc Rows: 65x2x25
Bench: 135/145/160x5
Chins: BWx10, 8, 6, 6, 6
Strt Bar Pushdowns: 50x5x10
2 sets ea of db curls & hammer curls. Best set db curls 35x10 & 35x8 hammer curls.

**pobrien2** · 06-19-2022, 11:45 AM

Sun Jun 19th Afternoon
C2W4 Deload

DL: 145/175/205x5
NG Chins: 39 reps. Best set BWx11
Knee Raises: 5 sets
Hamstrings: 5 sets

**pobrien2** · 06-22-2022, 07:38 AM

Wed Jun 22nd AM
C3W1

OHP: 100/115/130x5
BBB: 75x5x10
Chins: 50 reps. Best set 12.
OH Tri Cable Ext: 25 reps. Best set 40x8

**pobrien2** · 06-23-2022, 08:22 PM

Thu Jun 23rd PM
C3W1

Squat: 165/190/215x5
BBB: 125x5x10
DB Curls:40+reps. Best set 40x9
Strt Bar Pushdowns: 50x5x10

**pobrien2** · 06-25-2022, 01:07 PM

Sat Jun 25th
C3W1

Kroc Rows: 70x2x25
Bench: 155/175/200x5
BBB: 115x5x10
Strt Bar Pushdown: 55x5x10

**pobrien2** · 06-26-2022, 11:25 AM

Sun Jun 26th Afternoon
C3W1

DL: 195/225/255x5
BBB RDL: 125x5x10
NG Chins: 40 reps w/10 lbs. Best sets BW+10x2x10
OH Tri Cable Ext: 50 reps. Best set 35x1x20

**pobrien2** · 06-29-2022, 08:01 PM

Wed Jun 29th PM

OHP: 105/120/135x5
BBB: 75x5x10
Chins: 50 reps. Best set BWx12
OH Tri Cable Ext: 40 reps. Best set 40x10

**pobrien2** · 07-01-2022, 08:00 PM

Fri Jul 1st PM

DB Jumps: BW+10x4x6
Slant Squats: 180x8, 185x6, 205x10 (barely)
Smith Mach Back Raises: BW+25x3x15
Med Ball Twists: BW+14x3x20 ea side

**pobrien2** · 07-03-2022, 11:08 AM

Sat Jul 2nd PM

Bench: 155/175/200x5
FSl: 155x5x5
Chins: BWx12
Curls: 38 reps. Best set 35x10
Lateral Raises: 50 reps. Best set 15x2x10
Med Ball Leg Curls: 50 reps. Best set 20 reps.

**pobrien2** · 07-06-2022, 06:34 AM

Wed Jul 6th AM

OHP: 95x5, 110x5, 125x12
Rear Delt Flyes: 50 reps w/15 lbs. Best set 20 reps.
Pushups: 50 reps. Best set 25.
Bicycles: 50 reps. Best set 30.

**pobrien2** · 07-07-2022, 08:48 PM

Thu Jul 7th PM

Squat: 160x5, 185x5, 210x9
Flyes: 20x2x15, 20x2x10
Pull: 50+ reps of various exercises
Spread Eagle Situps: 20x2x15, 20x2x10

**pobrien2** · 07-09-2022, 08:40 PM

Sat Jul 9th PM
5/3/1 C3W3

Bench: 155x5, 175x5, 200x11
FSL: 155x5x5
Cable Rows: 80x5x15
NG Chins: BWx12
Goblet Squats: 50x5x10
Rope Pushdowns: 25x25, 25x15, 25x10

**pobrien2** · 07-10-2022, 02:18 PM

Sun Jul 10th PM
5/3/1 C3W1

DL: 195/225/255x5
FSL: 195x3x5
Lateral Raises: 15x15/15/15
Light Incl Bench Rows
Light Incl DB Curls
Spread Eagle Situps: BW+25x15/15/10/10
Chins: BWx12, BWx5

**pobrien2** · 07-13-2022, 08:21 PM

Wed Jul 13th PM
5/3/1 C3W2

OHP: 105x3, 120x3, 135x10
FSL: 105x5x5
NG Chins: BWx12
Cable Rows: 80x4x15
DB RDL: 35x5x10
OH DB Tri Ext: 40x20, 40x15, 40x15

**pobrien2** · 07-14-2022, 08:38 PM

Thu Jul 14th PM
5/3/1 C3W2

Squat: 175x3, 200x3, 225x6
FSL: 175x5x5
Chins: BWx12
Cable Curls: 40x3x15
DB Flyes: 20x20, 20x2x15
Med Ball Twists: 14lb ballx20, 14lbsx2x15

**pobrien2** · 07-16-2022, 04:12 PM

Sat Jul 16th PM
5/3/1 C3W2

Bench: 165x3, 190x3, 210x9
FSL: 165x5x5
NG Chins: BWx13
Cable Row: 40x15, 45x3x15
KB Goblet Squat: 50x2x13, 50x2x12
Incl Trap Raises: 10x2x10
OH Cable Tri Ext: 40x15, 40x10, 30x15, 30x10

**pobrien2** · 07-17-2022, 03:55 PM

Sun Jul 17th PM
5/3/1 C3W2

DL: 210x5, 240x5, 270x5
FSL: 210x3x5
Lateral Raises: 15x20, 15x16, 15x15
Chins: BWx13, BWx6, BWx4
Spread Eagle Situps: BW+25x20, BW+25x2x15
Concentration Curls: 20x20, 20x15, 20x12

**pobrien2** · 07-21-2022, 04:53 PM

Wed Jul 19th PM
5/3/1 C3W3

OHP: 110x5, 125x3, 140x9
FSL: 110x5x5
Chins: BWx13
Cable Row: 90x4x15
DB Flyes: 20x20, 20x2x15
Med Ball Twists: BW+14x20, BW+14x2x15

**pobrien2** · 07-21-2022, 07:50 PM

Thu Jul 20th PM

Squat: 180x8, 195x6, 205x5

**pobrien2** · 07-23-2022, 12:10 PM

Sat Jul 22nd Afternoon
5/3/1 C3W3

Bench: 175x5, 200x3, 225x6
FSL: 175x5x5
NG Chins: BWx13
Cable Rows: 1004x15
KB Goblet Squat: 50x15, 50x4x15
Strt Bar Pushdown: 40x25, 40x15, 40x15
Concentration Curl: 20x1x15

**pobrien2** · 07-24-2022, 12:18 PM

Sun Jul 23rd Afternoon
5/3/1 C3W3

DL: 225/255/285x5
FSL: 225x3x5
NG Chins: BWx13
Lateral Raises: 15x20, 15x17, 15x15
Face Pulls: 35x15, 35x3x10
Incl DB Curls: 20x10, 20x12
Spread Eagle Situps: BW+25x4x15

**pobrien2** · 07-26-2022, 06:59 PM

Tue Jul 25th PM
5/3/1 C4W1

OHP: 100/115/130x5
FSL: 100x5x5
NG Chins: BWx14
Cable Rows: 50x3x15, 50x1x10
KB Goblet Squat: 50x15, 50x3x10
Lying Rolling LTE: 20x20, 20x3x10

**pobrien2** · 07-28-2022, 07:58 PM

Thu Jul 27th PM
5/3/1 C4W1

Squat: 135/155/175x5
FSL: 135x5x5 (some paused reps)
Chins: 50 BW reps. Best set 13.
Flyes: 35 reps
Pushups: BWx15
Med Ball Twists: 16lbsx10, x15, x14, x11

**pobrien2** · 07-30-2022, 12:53 PM

Sat Jul 30th
C4W1

Bench: 155/180/205x5
FSL: 155x5x5
NG Chins: BWx13
Rear Delt Flyes: 20x1x15, 20x4x10
Rope OH Cable Ext: 40x15, 40x10, 40x8, 30x2x10
Ab Wheel: 2x10
Toe Touches: BWx3x10

**pobrien2** · 07-31-2022, 01:10 PM

Sun Jul 31st
C4W1

DL: 200/230/260x5
FSL: 200x3x5
Lateral Raises: 20x12, 15x3x15
Chins: BWx13
Cable Rows: 50x12, 50x13, 50x12
Concentration Curls: 20x16, 20x12, 20x11, 20x10
Spread Eagle Situps: BW+25x20, BW+25x2x15

**pobrien2** · 08-02-2022, 07:28 PM

Tue Aug 2nd
C4W2

OHP: 110/125/140x5
FSL: 110x5x5
NG Chins: BWx13
Cable Rows: 50x4x15
Med Ball Twists: 16lbsx20, 16lbsx2x15
Strt Bar Pushdowns: 40x25, 40x12, 40x13

**pobrien2** · 08-05-2022, 06:07 PM

Yesterday:
Chins: BWx15

Fri Aug 5th:
Want to get down to 3x/week in the gym. Going to switch to 1000% Awesome.
C4W2

Bench (80%x5x5): 190x5x5
Squat: 145/165/185x5
NG Chins: 52 reps. Best set BWx13
Lateral Raises: 50 reps w/10 lbs. Best set 20.
Toe Touches: 50 reps. Best set 15.
Band Pull Aparts: 3x15

**pobrien2** · 08-06-2022, 12:56 PM

Sat Aug 6th Afternoon:

DL: 215/245/275x5

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

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