r/531Discussion • u/AutoModerator • 20d ago

August 20, 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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4

u/PressnDeads 20d ago

Week 1 Day 2:

5s Pro 3-5x5 FSL - 85% TM (351)

Mobility:

Joe DeFrancos Limber 11

Took just under 20 minutes with my morning coffee

Conditioning:

Pre Season Friendly (soccer) this evening for conditioning. Looking forward to more muscles I didn't know I had hurting

1

u/HumbleHubris86 Template Hopper 19d ago

One thing I wish I did more was play some recreational sports. Most I get is some soccer or wiffle ball with the nieces and nephews (which I value very much).

5

u/Stigjohan 5314B 20d ago

531 for beginners, 7th cycle, 3+ week

Main and supplemental work (kg)

  • Squats: 3 @60, 3 @67.5, 9 @77.5, 5x5 @60 FSL
  • Bench: 3 @45, 3 @52.5, 11 @57.5, 5x5 @45 FSL

Assistance work:

  • Lat pull-down (superset with squats FSL) 4x13, 1x15 @42 kg
  • DB Bulgarian split squats (superset with bench) 6x8, 2x9 @6 kg
  • 75° incline DB press: 4x13, 1x15 @12 kg

4

u/Voimanhankkija 20d ago

Leviathan C2W3D4 DL

Leviathan sets up to single @ TM - 255 lbs

SSL - 5x5

Assisted dips, db curls, various ab work

Done with the cycle, and the block! Time to rest for a few days and then do my AMRAP test week. Starting to feel some fatigue, might want to add some kind of deload-lite week between the two cycles. 5s pro + fsl, or something

3

u/Gubbvad 531 Forever 20d ago

C8 Forever BBB W3D2

Bench press - TM 82.5 kg

5 x 63 kg

5 x 70 kg

5 x 78 kg

5 x 10 x 58 kg

DB Row 4 x 12 x 30 kg

Seated DB Press 17.5 kg 8, 8, 10 reps

Ab wheel 3 x 12

Bench Press progresses so much easier than the other lifts. I’ve been increasing TM by 2.5 kg after every cycle and still no sign of struggle in 1’s week in cycle 8. Next cycle is PR Set FSL (anchor), curious to see what I can do for the AMRAP sets.

3

u/UngaBungaLifts Just buy the book 19d ago

Leviacake Week 3 (sets x reps x weight in kgs)

  • Deadlift 3x150 3x170 3x190 1x210 5x10x150 (in 16 minutes 45 seconds)
  • Life Fitness Leg Extension 10,10,10x90
  • Life Fitness Leg Curl 10,10,12x75
  • Unilateral Leg Press Calf Raise 10,10,10x90
  • Back Raise 9,9,9x70

  • Hammer Strength Crunch 15,15,15x45

    Notes: Session went great, did the 50 reps of FSL in 16 minutes 45 seconds, felt like a machine.

Workout song of the day: Dave Weckl - Vuelo

1

u/HumbleHubris86 Template Hopper 20d ago

Conditioning: 4 miles "half marathon pace". 6.25 miles with warm up and cool down.

Felt like garbage for the first mile at pace but I settled into a groove and finished feeling really strong.

1

u/Theselfimprover2 19d ago

Question - has anyone used low bar squats as deadlift supplemental work? To improve deadlifts but up squat frequency.

So let’s say I have my regular squat Low bar 5/3/1 using 5 pros Then volume work for that BBB or whatever SSL.

Then on deadlift day 5/3/1 (Pro 5) during leaders. Then use Low bar as that deadlifts volume at FSL weight and use a variation like paused squats etc.

I’d really like to up my squats power. Just an idea.

1

u/HumbleHubris86 Template Hopper 19d ago

Yeah that's definitely an option discussed in Forever. There are a few different templates using BBS or SSL squat supplemental for 5s PRO deadlifts, I'm sure fsl is approved but I don't see why not if it isn't explicitly stated. I've considered using front squats as deadlift supplemental but haven't tried it yet.