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

**pobrien2** · 02-01-2024, 10:35 AM

Thu Feb 1st Afternoon
Back to old school BBB
Cycle 1 Training Maxes:
Bench-200; Squat-200; OHP-125; Deadlift-255

Bench: 135/150x5, 170x11
BBB: 120x5x10
DB Rows: 65x5x10
External Rotations/Trap 3 Raise

**pobrien2** · 02-02-2024, 02:15 PM

Fri Feb 2nd Afternoon
BBB C1W1

Standing Calf Raises: 80x6x10 (first 3 sets pause at top; last 3 sets pause at bottom)
Heel-Elevated Squat: 135x5, 155x5, 175x10

**pobrien2** · 02-05-2024, 03:44 PM

Mon Feb 5th PM

Incl DB Bench: 75x5, 65x3x8
Tri Pushdowns: 32/37/42/47/52x10
Lateral Raises: 15x3x10
Cable Crossovers: 12x3x10

**pobrien2** · 02-06-2024, 03:27 PM

Tue Feb 6th PM

50 chins. Best set 10.
50 face pulls w/32 lbs
Cable Rows: 100x5x10

**pobrien2** · 02-09-2024, 02:52 PM

Fri Feb 9th PM

Hack Squat (may actually be a V-Squat Machine): 90x10, 180x10, 200x10, 220x10
Horizontal Nautilus Leg Press: 90/180/270/360x10, 450x2x10
Calf Raises: 100x4x10, 100x9, 100x8 (2 sec pause at top on first 3 sets; 2 sec pause at bottom on last 3 sets)
Seated Leg Curl: 110x3x15

**pobrien2** · 02-10-2024, 08:14 PM

Sat Feb 10th PM

Incl Mach Press: 100/120/140/160x10, 170x8 + drop set
KB Incl Tri Ext: 50 reps w/20 lbs
Lat Pulldown: 115x3x10
Incl DB Row: 40x10, 45x2x10
DB Curls: 35x2x10, 35x8

**pobrien2** · 02-11-2024, 09:13 PM

Sun Feb 11th PM

Leg Ext: 120/140/150/160/170/180x10, 190x7?
Leg Curl: 100/120/130/140/150x10, 160x7
Smith Mach Hack Squat: 125x10, 145x10

**pobrien2** · 02-12-2024, 03:54 PM

Mon Feb 12th PM

Incl DB Bench: 75x6, 65x9, 55x10
Dips: BWx2x10
Tri Pushdowns: 52x10, 57x10, 52x2x10
DB Flyes: 20x3x10
Lateral Raises: 15x3x10

**pobrien2** · 02-14-2024, 05:07 PM

Wed Feb 14th PM

Lat Pulldown: 100x10, 115x3x10, 100x10
Cable Row: 100x10, 115x2x10, 100x2x10
DB Curls: 35x10, 35x9, 30x10
Hammer Curls: 30x2x10
Rear Delt Flye: 15x2x10

**pobrien2** · 02-15-2024, 04:41 PM

Thu Feb 15th PM

Smith Mach Squats: 125/145/165x10, 185x9
Leg Ext: 100/120/140/160/180x10
Leg Curl: 100/120/140/160x10, 180x7
1 min of Leg Press Calf Raise x 3 with 130/100/70

**pobrien2** · 02-16-2024, 02:39 PM

Fri Feb 16th PM

Incl DB Press: 65x9, 65x6, 60x7
Incl DB Flye: 17x3x10
Lateral Raise: 15x3x10
OH DB Tri Ext: 45x10, 55x3x10

**pobrien2** · 02-17-2024, 03:09 PM

Sat Feb 17th PM

Incl DB Row: 40x10, 45x4x10 (1-sec pause)
Trap-3 Raise: 15x5x10
Incl DB Curl: 25x5x10

**pobrien2** · 02-18-2024, 01:31 PM

Sun Feb 18th PM

Box Squat: 135/155/175/195/175x10
Smith Mach Calf Raise: 125x5x10
Leg Curls: Ascending sets of 10

**pobrien2** · 02-19-2024, 07:06 PM

Mon Feb 19th PM

Incl DB Press: 65x10, 60x10, 55x10
DB Flyes: 20x10, 22x10, 25x3x10
Tri Kickbacks: 50 reps w/20lbs

**pobrien2** · 02-20-2024, 06:32 PM

Tue Feb 20th PM

Chins: BWx10, BWx8x5
Cable Rows: 100x5x10
DB Curls: 30x4x10, 30x1x9

**pobrien2** · 02-22-2024, 09:28 PM

Thu Feb 22nd PM

Leg Ext: 110/130/150x10, 170x3x10
Leg Curl: 100/110/130/150/160/x10, 170x10
Smith Calf Raise: 135x6x10

**pobrien2** · 02-23-2024, 01:48 PM

Fri Feb 23rd PM

Incl DB Bench: 65x11, 60x11, 55x11
Lateral Raise: 15x10, 17x10, 20x10
Rolling LTE: 25x15, 30x3x10

**pobrien2** · 02-24-2024, 02:15 PM

Sat Feb 24th Afternoon

Lat Pulldown: 130x9, 115x13, 100x17
Incl DB Row w/pause: 50x3x10
Incl DB Curl: 30x10, 25x4x10

**pobrien2** · 02-25-2024, 09:45 AM

Sun Feb 25th AM

Box Squat: 200x10 (barely), 180x11, 160x12
RDL: 135x3x10

**pobrien2** · 02-28-2024, 07:32 PM

Wed Feb 28th PM

Incl DB Press: 65/60/55x11
DB Flyes: 25x2x10, 30x10
Rolling LTE: 30x10, 35x7
Tri Kickbacks: 25x10, 30x10

**pobrien2** · 03-01-2024, 07:23 PM

Fri Mar 1st PM

Lat Pulldown: 85x10, 100x10, 115x3x10
Cable Row: 85x10, 100x10, 115x10, 130x2x10
DB Curls: 35x3x10 + 1 drop set

**pobrien2** · 03-02-2024, 06:30 PM

Sat Mar 2nd PM

Various Curls/Tris/Calf Raises/Incl DB Row/Trap-3 Raise

**pobrien2** · 03-03-2024, 03:35 PM

Sun Mar 3rd PM

Box Squats: 135/155/170/185x10, 205x9
Leg Ext: 80x10, 130x5, 170x10
Leg Curl: 120x5x15
Smith Mach Calf Raise: 125x20, 125x18, 125x17
External Rotations: 10x10, 12x10, 15x10

**pobrien2** · 03-04-2024, 03:36 PM

Mon Mar 4th PM

Incl DB Bench: 50/60/65x10, 70x7
Cable Flyes: 5 sets
Tri Pushdowns: 47x3x15
OH Cable Tri Ext: 37x3x10

**pobrien2** · 03-06-2024, 08:30 PM

Wed Mar 6th PM

Curls: 70x4x12
Lat Pulldown: 70/85/100/115/130x10
Cable Rows: 85/100/115/130/145x10

**pobrien2** · 03-08-2024, 05:32 PM

Fri Mar 8th PM

Box Squats: 135/155/170/185/205x10 (barely)
Leg Ext: 90x10, 140x5, 180x10 (barely)
Leg Curls: 130x5x15

**pobrien2** · 03-09-2024, 09:12 PM

Sat Mar 9th PM

Smith Calf Raises: 135x20, 135x2x18
Lateral Raise: 10x10, 15x5, 20x10
Tri Kickbacks: 15x10, 20x5, 25x18
Concentration Curls: 20x10, 25x5, 30x10

**pobrien2** · 03-11-2024, 04:12 PM

Mon Mar 11th PM

Incl DB Bench: 50/60/65/70x10
Cable Flyes
Tri Pushdowns: 52x15, 57x15, 57x11
OH Tri Cable Ext: 42x3x10

**pobrien2** · 03-13-2024, 08:38 PM

Wed Mar 13th PM

Lat Pulldown: 85/100/115/130x10
Cable Rows: 85/100/115/130/145x10
Hammer Curls: 25x10, 30x10, 35x11

**pobrien2** · 03-15-2024, 09:26 PM

Fri Mar 15th PM

Box Squat: 135/155/175/190x10, 210x7

Later in day:
Leg Curl: 140x5x10
Reverse Lunge: 35x10, 40x15, 45x12

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

Thread Tools

Search Thread

Bookmarks

Bookmarks

Posting Permissions