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

**pobrien2** · 03-11-2020, 01:12 PM

Wed Mar11th Afternoon

Deadlift: 320x6, 285x7
Leg Extensions: 100x10, 115x10, 130x10
DB NG Incl Press: 70x1x10
DB Rows: 85x2x10
Tri Pushdowns: 70x10, 60x12

**pobrien2** · 03-15-2020, 05:15 PM

Fri Mar 13 Afternoon

Bench: 230x7, 205x8, 185x9
Pullups: BW+20x8, BWx2x8
1-arm DB Tri Ext: 2 sets

**pobrien2** · 03-15-2020, 05:16 PM

Sun Mar 15th PM

RFESS: 65x10, 65x8, 65x6
OHP: 155x4, 135x10
BB Row: 135x2x10
Hammer Curl: 40x8, 35x10

**pobrien2** · 03-18-2020, 04:38 PM

Wed Mar 18th PM

OHP: 135x10, 125x8, 115x10?
Deadlift: 325x6 (mixed grip for last 2 reps), 295x6
Tri Pushdowns: 70x15, 70x12
Calf Raises: 2 sets

**pobrien2** · 03-20-2020, 12:52 PM

Fri Mar 20th Afternoon

Incline Bench: 175x6, 160x8, 140x10
Dips: BW+45x8, BW+20x9
NG Chins: BWx14, BWx2x5

**pobrien2** · 03-22-2020, 12:28 PM

Sun Mar 22nd Afternoon:

Front Squat: 225x5, 205x6
Leg Press: 360x1x10, 410x2x10
Back Extensions: BW+10x3x10
Calf Raises: 110x10, 110x8

**pobrien2** · 03-23-2020, 07:34 PM

Mon Mar 23rd PM

Seated NG DB Shldr Press: 60x2x10
Lateral Raise: 25x2x10
Side Raise: 15x2x10
Front Raise: 15x2x10

**pobrien2** · 03-26-2020, 12:01 PM

Wed Mar 25th Afternoon

NG DB Floor Press: 85x1x10
DB Rows: 85x1x12
RFESS: 70x2x5
DB Swings
Farmer's Walk w/70 lbs

**pobrien2** · 03-26-2020, 12:01 PM

Thu Mar 26th Afternoon

NG DB Floor Press: 85x2x5
DB Rows: 85x1x15
RFESS: 60x2x5
DB Swings
Farmer's Walk w/60 lbs

**pobrien2** · 03-27-2020, 10:52 AM

Fri Mar 27th Afternoon

DL: 240x5, 275x5, 305x9 (last two reps mixed grip)
Back Extensions: BW+10x5x10
Leg Raises: 5x10

**pobrien2** · 03-29-2020, 10:48 AM

Sun Mar 29th Afternoon

Front Squat: 155x5, 180x5, 205x8
Bench: 155x5, 180x5, 205x5
Leg Press: 450x3x10, 360x2x10
Dips: BW+20x3x10, BWx8
Leg Curls: 100x4x10

Later at home:
DB Rows: 85x2x10, 85x1x12

**pobrien2** · 03-31-2020, 10:08 AM

Tue Mar 31st Afternoon

OHP: 110x5, 120x5, 135x8
Rope Pushdowns: 60x10, 50x10, 40x3x10
Seated Cable Row: 130x3x10, 115x2x10
Hammer Curls: 30x2x10

**pobrien2** · 04-02-2020, 05:32 PM

Thu Apr 2nd PM

15"? Box Squats: 185x5, 205x5, 225x5
15" Box Squats BBB: 155x5x10
Pushups: BWx30
DB Rows: 60x2x15

**pobrien2** · 04-04-2020, 10:40 PM

Sat Apr 4th PM

1-arm DB Floor Press: 65/75x5, 85x11
BBB: 55x5x10
DB Rows: 70x5x10
2 sets of curls

**pobrien2** · 04-05-2020, 03:23 PM

Sun Apr 5th Afternoon

Deadlift: 225x5, 275x5, 305x10 (last set semi-sumo)
BBB: 185x3x10
RDL: 135x2x10
Spread Eagle Situps: BW+10x5x10

**pobrien2** · 04-08-2020, 06:14 PM

Wed Apr 8th Afternoon

OHP: 115x3, 135x3, 145x8
BBB: 95x5x10
DB Rows: 75x5x10

**pobrien2** · 04-09-2020, 02:24 PM

Thu Apr 9th Afternoon

Box Squats: 185x3, 205x3, 225x9
BBB: 135x5x10
Spread Eagle Situps: BW+10x5x10

**pobrien2** · 04-11-2020, 05:52 PM

Sat Apr 11th PM

Floor Press: 70/80x5, 90x9
BBB: 55x5x10
DB Rows: 75x5x10

**pobrien2** · 04-12-2020, 02:13 PM

Sun Apr 12th PM

Box Squats: 205x6x2
Curls

**pobrien2** · 04-14-2020, 06:23 PM

Tue Apr 14th PM

OHP: 135/145/155x5
Floor Press: 60x2x15
BB Rows/Band Pull Aparts: 135x4x12, 4x12 superset
BB Shrugs: 135x4x10
DB Curls: 20x15, 20x11, 20x2x10

**pobrien2** · 04-16-2020, 01:24 PM

Thu Apr 16th PM

Broad Jumpx4x3
DB Lunges: 50x3x10
Leg Curl Machine: 90x3x10
Spread Eagle Situps: BWx4x10
Leg Press Calf Raises

**pobrien2** · 04-17-2020, 10:39 AM

Fri Apr 17th PM

DB Incline Bench: 60x15, 60x2x10
Chins/Rear raises: BW+5x10/ 20x10
Lat Pulldowns/Rear Raises: 100x3x10/20x3x10
Lateral Raises: 15x4x10
Tri Pushdowns/Shrugs: 62.5x18, 52.5x15, 52.5x11/60x3x10
DB Holds: 60x3x30secs

**pobrien2** · 04-19-2020, 04:27 PM

Sun Apr 19th PM

Box Squat: 185/205x5, 225/235x3, 245x5
DB Reverse Lunge: 55x3x8
RDL: 135x3x10
Ab Circuit

**pobrien2** · 04-21-2020, 08:35 PM

Tue Apr 21st PM

OHP: 135/145x5, 155x3, 165x3
NG DB Floor Press: 60x17, 60x15
BB Rows/Band Pullaparts: 145x4x12/4x12
BB Shrugs: 145x3x10
DB Curls: 45x8, 25x3x10

**pobrien2** · 04-23-2020, 10:12 AM

Thu Apr 23rd PM

Vertical Jump: 4x3
Bench StepUps: 50x3x10
Leg Curls: 110x3x10
Spread Eagle Situps: BW+15x4x10
Calf Raises on Leg Press: 3x10

**pobrien2** · 04-24-2020, 02:46 PM

Fri Apr 24th PM

Incl DB Bench: 60x16, 60x10, 60x8
Chins/Rear Raises: BW+10x8/20x1x10
Lat Pulldowns/Rear Raises: 110x3x10/20x3x10
Lateral Raises: 15x4x10
Shrugs: 60x3x10
Tri Pushdowns: 67.5x15, 57.5x15, 47x5x10
Some arm work

**pobrien2** · 04-26-2020, 03:56 PM

Sun Apr 26th PM

Front Squat: 205x5, 215x3, ,225x5 (last one was ugly)
14" Box Step Ups: 60x6, 60x8, 60x10
RDL: 145x3x10
Shrugs/Plate Pinches: 145x3x10/25x3

**pobrien2** · 04-28-2020, 02:49 PM

Tue Apr 28th PM

Chins: BWx5, BW+10x5, BW+20x5, BW+30x5 (may or may not have gotten over bar on the last 2 reps)
DB Bench: 80x2x10, 80x1x8
Cable Rows/Rear Raises: 100x4x12, 25x12, 25x3x10
Seated Incl Curls/Tri Pushdowns: 25x2x10, 2x1x8/67.5x3x10
1 circuit of abs

**pobrien2** · 04-29-2020, 06:01 PM

Wed Apr 29th PM

LH TBDL: 255x8, 275x6, 285x10
RDL: 155x3x10
Russian Twists: BW+20x3x30. Feet on floor.
Jumps: BW+20x4x6

**pobrien2** · 05-01-2020, 02:42 PM

Fri May 1st Afternoon

Chins: BWx13, BWx3, BWx4
Straight Arm Pulldowns: 30x25, 30x20 supersetted with. . .
DB Standing Shoulder Press: 40x2x15
Rolling Tri Extensions: 25x4x8 supersetted with. . .
Hammer Curls: 35x4x8
Abs
100 pushups (probably took like 8 mins)

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