r/531Discussion • u/AutoModerator • 21d ago

August 19, 2025 | Daily Training Log & Simple Questions

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

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6

u/PressnDeads 21d ago

Week 1 Day 1:

5s Pro FSL 2v2v2 (351) 85% TM

Agile 8

Vertical Jumps 3x2

Squat 2x5 @ 60-75kg ss 2x2 Vertical Jumps

Squat 3x5 @  87.5-102.5kg-112.5kg

Squat 3x5 FSL @ 87.5kg + Band Pulls 3x20

Incline Bench 2x5 @ 37.5-45kg + Band Pulls 2x20

Incline Bench 3x5 @ 52.5-60-67.5kg

Incline 5x5 FSL @ 52.5kg + BB Rows 5x10 @ 55kg

Dips/Ab Wheel 3x10-15

4

u/HumbleHubris86 Template Hopper 21d ago

Squat: 5x305, 5x345, 5x395.
Press: 5x150, 5x170, 5x5x195.
Chins: 3x3, 5x5xBW+53.
Ab wheel: 5x10.
Facepull: 5x20.

50 minutes. Everything moving well.

3

u/No-Bridge-3647 20d ago

Week 3, Day 1

Press + band pull-aparts

  • 5 x 110
  • (3 x 125) + 15 reps
  • (6 x 140) + 15 reps
  • Total volume = 1,765 rep*lbs (-28 %)

Accessories

  • Seated iso-lateral rows (75) + Iso-lateral super incline press (50) - 5 sets x 10 reps
  • Hang power cleans (75) - 5 sets x 10 reps
  • Dips + cable rope face-pulls - 5 sets x 6/15 reps

3

u/Gtslmfao 531 20d ago edited 20d ago

Week 14 D1

BW 178

  • Squat 531- 295x5, 340x5, 385x5
  • Squat FSL- 295x5x3
  • Bench- 330x1, 3x5 260
  • Accessories- adductor, walking lunges, leg ext, hanging leg raises

Goal was 8 on the top set of squats so that was ass

1

u/VixHumane 20d ago

Can anyone help me with the 3/5/1 variation? I'm not sure what to do beyond the base program, when to use heavy singles and joker sets, what to do for assistance?

1

u/catalinashenanigans 18d ago

If you have these types of questions, don't fuck around with heavy singles or jokers. Just pick a template you like (e.g., BBB, BBS, FSL) and run it with 3/5/1. Do that for a bit and then think about modifying a template further. 

1

u/VixHumane 18d ago

Aren't heavy singles part of 3/5/1?

1

u/catalinashenanigans 18d ago

Nope. Unless you're including your 1+ set in week 3. But that's only one set (per exercise) for the whole cycle. And it's AMRAP.

If you run 5s PRO you drop that entirely. 

If you're familiar with the base 5/3/1, 3/5/1 is virtually the same thing besides the main work for weeks 1 and 2 being swapped. 

1

u/VixHumane 18d ago

I don't get it, isn't this what 351 is?
https://docs.google.com/spreadsheets/d/1uZan2Flx-LcWQl_kYMdHDZ269GGnp4Ex3x1ryNmj2yE/edit?gid=4#gid=4

1

u/catalinashenanigans 15d ago edited 15d ago

There's something really wonky about this spreadsheet.

It says it's BBB but it doesn't have any supplemental work. There's no accessories.

I don't know why there is a "Rep Goal". The only discussion about "goals" is somewhat related to the AMRAP set but most folks generally agree that isn't a rep goal. Perform the exercise until the bar slows for the AMRAP sets, that's it.

I've never heard of singles in a template. Looks like it's mentioned in Forever for Leviathan but I've never run that program.

You're making this more complicated than it needs to be. Read this and then run this until you're familiar with 5/3/1 and want to mix it up. Once you're committed to the program, read 5/3/1 Forever.

Downloading an app like KeyLifts is going to make this so much easier. I'm sure there are free apps as well. Or you could easily make your own spreadsheet.

Edit: If you want to run 3/5/1, just swap weeks 1 and 2 for the main lifts in the beginner program that I linked. That's it. You're now running 3/5/1.

1

u/VixHumane 14d ago

I'm not a beginner, 170kg squat/205kg deadlift/120kg bench/90kg OP.

I think I might better off running candito 6 week as 531 progress would be too slow, you think so?

1

u/catalinashenanigans 14d ago

Run whatever you want.