r/531Discussion • u/AutoModerator • 13d ago

August 27, 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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8

u/Kitchen-Ad1829 13d ago edited 13d ago

depression and anxiety brought me down from 100kg x 6 bench to a 5x10 60kg, and many other losses - in 4 weeks - absolutely brutal

3 weeks of being repulsed by food and panic attacks is rough

currently at least it feels like the clouds are clearing up, can stomach a bit more food near the end of the day so definitely no BBB or whatever for now, just gonna go in and try doing whatever feels possible to do that day

on the bright side - fastest and most effective (fat loss wise, lets just ignore the muscle loss part at this point) cut ive ever done

2

u/StompinJohnConnor 10d ago

It sucks, but those losses are temporary. Keep your head up and keep going forward and you'll see.

6

u/Voimanhankkija 13d ago

AMRAP test week - Deadlift

My grip gave out after 5 reps @ 100% TM! But, I know my back and legs still had more reps in them and a single rep would have beaten my previous e1RM PR by 8 lbs. Better chalk it up to a poor grip day. I know my deadlift is improving.

That's another block & test week done. Considering life has been busy, I'm happy I was able to maintain progress. New TMs are now:

  • OHP 130 lbs
  • Deadlift 255 lbs
  • Bench 170 lbs
  • Squat 252 lbs

I'll just stick to the TM based on my deadlift test today. We all know slow and steady wins the... powerlifting competition?

5

u/kile35 13d ago

BBS challenge W1D1 Squats, all weights in kgs

Squats:

5x45

5x52.5

5x60

10x5 42.5

Bent over barbell rows: 5x10 30

Chest press machine: 5x10 10

Back after a break. First squat workout after 2 weeks and squats felt heavy as fuck, the 5x60 kg set was a rough one for some reason. I did the 10x5 sets in EMOM fashion for the first 7 sets, but then had to take an extra minute to finish the last 3. My quads and hamstrings are on life support today, I felt nauseus and dizzy when finishing my last 2 sets: 10/10 squat workout, will do again. It is my first ever BBS workout and I need to figure out if it is best to use short rest times and go through these 10 sets as fast as possible, or superset assistance and take it slower. For assistance, I skipped core work and did some light pushing on chest press instead of dumbbell or barbell work.

5

u/HumbleHubris86 Template Hopper 13d ago

I like supersetting assistance on BBS. Doing 10 sets takes so long, it's nice to be done with everything (maybe except conditioning) by the end.

4

u/UngaBungaLifts Just buy the book 13d ago

10x5 EMOM with FSL weights sounds like an absolute ass kicker !

4

u/Doyle_Hargraves40 12d ago

There's a blog post of a BBS challenge that came out before the book. The length and percentages used are a bit different but it's the same concept of 10x5s. He mentions resting 1:00-1:30 between sets, with a goal of completing in 15-20 minutes using a running timer. He said he gets the first 5 done in 8 minutes or less and then just goes from there by feel basically.

3

u/SeparateDeparture614 531 Forever 13d ago

10x5 emom can be hard. Especially squats and deadlift. Work on your conditioning to make it easier.

3

u/Gtslmfao 531 12d ago

W14 D1 - BW 179

  • Squat 531- 315x3, 365x3, 405x4 (3+)
  • Squat FSL- 315 3x5
  • Bench- 325x1, 260 2x9
  • Accessories- lunges, leg ext, adductors, hanging leg raises

3

u/UngaBungaLifts Just buy the book 12d ago

Leviacake Week 4 (sets x reps x weight in kgs)

  • Deadlift 3x155 3x175 3x195 1x215 5x10x155 (in 20 minutes)
  • Life Fitness Leg Extension 10,10,10x90
  • Life Fitness Leg Curl 10,10,12x75
  • Unilateral Leg Press Calf Raise 10,10,10x90
  • Back Raise 10,10,10x70
  • Crunch Machine 10,10,10x70

Notes: Great session. Hard, as expected but it was satisfactory. Did the 50 reps of FSL weight in 20 minutes, same time but 5 kgs heavier than the first week of the block. Also I've been doing a bit higher intensity cardio recently and I feel that it's paying off both in terms of actual performance (i.e. being able to knock out rep after rep on the supplementary) as well as the mental aspect of training (i.e. doing things that suck and being OK with it).

Workout song of the day: Evinha - Que Bandeira

2

u/taylorthestang 531 Forever 12d ago

Is there anything wrong with mixing up leader and anchor templates? After running 2 Leaders of one template, and then follow it up with an Anchor from something else if I like how it looks?

5

u/UngaBungaLifts Just buy the book 12d ago

Nothing wrong with that, after all the difference in terms of stimulus between leaders and anchors is not THAT dramatic. Even more pragmatically, before leaders and anchors were introduced people were already making gains so I doubt that it's that critical variable that will decide between great progress and zero gains.

I'd just try and see how I respond.

1

u/Cheap_Rock155 12d ago

Hey. I was wondering: are biceps and triceps isolations necessary? I dont really have space left for them since im doing 531 for beginners, 3 times a week. I was thinking of adding them to a day 2 and day 4, those extra days purely for core and bicep/triceps. Currently im on a cut so I guess for now its not necessary but for building, this extra volume is important? And doing those till failure or train them more for volume?

2

u/SeparateDeparture614 531 Forever 12d ago

If you want big and strong arms you should train them. And strong triceps will help your bench. You can always go to one main lift a day, so you have extra time.

2

u/FezWad 11d ago

I’ll super set biceps with my push assistance exercise one to two times a week after the main work and pull assistance. Nothing too crazy though

2

u/Cheap_Rock155 11d ago

Yea but for example on day 1 my assistances are shoulder press, pull ups and lateral raises.

1

u/FezWad 11d ago

I would do the main work and supplemental, then the pull movement, then super set push with a bicep movement or with the lateral raises.

1

u/Cheap_Rock155 11d ago edited 11d ago

Good point! I will do that. Thanks!

1

u/FezWad 11d ago

No problem! I fit them in the day before a rest day or weekend just to have a little extra recovery time, doubt it matters much, just the way I’ve added them in. If I was going to add in a tricep isolation I’d do basically the same thing and super set them with the pull after doing the push.