r/531Discussion • u/AutoModerator • 6d ago
September 02, 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!
USEFUL LINKS
- 5/3/1 FAQs <<<<< start here!
- 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
- Routine Picker - template decision tree
- 5/3/1 Primer - 531 principles & concepts
- 5 Common Misconceptions... About 5/3/1
- Training After an Illness
- Jim Wendler's Blog
- 5/3/1 Forever book
- 5/3/1 Forever Table of Contents
COMMON TEMPLATES
- 5/3/1 for Beginners
- Boring But Big: Beefcake Training
- Building the Monolith
- 5/3/1 Beach Body Challenge
- Boring But Big 3-Month Challenge
- 5/3/1: How to Build Pure Strength
- Building the Monolith - 5/3/1 for Size
- Comprehensive list of public templates
TOOLS
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u/SneakyRhino94 6d ago
Getting Back to Shape - C2 W2 D1
KB Swings - 3x5 @ 40kg
Squat 5/3/1 - 90kg x5, 100kg x5, 115kg x8
Squats FSL - 5x5 @ 90kg / Dips - 5x5
Incline Bench SSL - 5x5 @ 67.5kg
Bent Over Row - 10, 8, 8 @ 60kg / Back Extensions - 3x11 @ 5kg
Pleased with how the knee's holding up, daily rehab work is doing the right thing. Elbow pain is on the mend, reverse tyler twists might as well be magic as far as I'm concerned.
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u/Stigjohan 5314B 6d ago
Went for a swim before work today, but managed to leave my goggles at home, so I kept my head above the water. That probably didn't help my exercise watch count the laps correctly.
Four intervals of 150 metres, 600 total
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u/Direct-Difficulty-69 6d ago
-- First time on a strength program. And first Cycle of BBB, currently in 2nd week (3s) --
Deadlift Day (trap bar):
Deadlift 130kg for 4 reps
Deadlift 85kg for 5x10
Leg Extensions + Calf Raises superset for 3xfail
- I'm doing trap bar because it feels so much nicer on the low back and it's so easy to grip. Only problem is that since I'm doing low handle the bar tipped forward once and messed my flow for the 4 rep set.
OHP day:
OHP 42.5kg for 8 reps (probably undershot my TM for OHP and overshot for Deadlift)
OHP 32.5 for 5x10
Lat Pulldowns 72kg + Decline sit-ups 15kg superset for 5x10
Rope Pushdown + Preacher Curl Superset 4xfail
- One good thing is that I had a lack of sleep and was tired, yet the session felt so good because I wasn't grinding till failure like I normally do. And had a great pump.
my dimensions 175cm 67kg
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u/Doyle_Hargraves40 6d ago
Don't think you undershot the OHP TM at all. I would be hoping for at least 8 reps on the 3s week of the first cycle. You're supposed to be getting at least 5 on the 1+ week so you really don't want to be at less than like 7 on the 3s or you're in trouble. Failing to get 5 on the 1+ will happen eventually but you definitely dont want it to be on cycle 1.
The 4 reps on the deadlift looks like an issue unless you just stopped cause of the bar issue you mentioned. If you only get 2 or 3 reps next week you'll need to lower the TM.
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u/Direct-Difficulty-69 6d ago
Damn so I would need to really lower my TMs. On my 5s week I got 7 and 8 reps for bench and pullup respectively. Only OHP is relatively light.
I could’ve gotten 2 more reps on that deadlift but it would’ve been grindy so I didn’t since I assumed I should try to keep the reps fast.
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u/Doyle_Hargraves40 5d ago
Yeah you're supposed to be able to get the TM weight for no less than 3-5 reps before beginning the cycle, with 5 being recommended by the creator of the program. So you might typically get something like 12-13 on 5s week, 9-10 on 3s, and 7-8 on 1s on your first cycle. Thats just an example. The point is to be able to keep adding to your TM every new cycle for as long as you can while still keeping the 1s week at least 5 reps. So you don't want to come right out the gate grinding like hell to get 5 (or less)
Just finish it out and you should have a good idea at want to set your TM at the next cycle. For instance whatever deadlift weight you used on the 3s week where you got 4 but could possibly have done 1 or 2 more, sounds like you could just adjust the TM to whatever weight that was.
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u/Direct-Difficulty-69 5d ago
Yeah that 130kg should probably be my TM but I’ll finish this cycle like you said. Thanks for the advice
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u/Voimanhankkija 6d ago
Conditioning
1 mile run
Running has felt... off lately. Decided to tone it down, and set up HR zone alarms on my Polar. I have a feeling I've started to begin my runs way too fast
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u/RagnarokWolves 6d ago
Half-marathon is this upcoming Sunday!
I hit a 90 minute run last Saturday. I could have done more aerobically but it started feeling rough on my knees. The next day I cleared up the knee discomfort with leg extensions and did a BBB squat session. (390 lbs for 5, 305 lbs for 5x10) My legs are still sore today but as long as I can do one more long-ish run before my half-marathon I'll feel good going into it.
Last night I benched 260 lbs for 3x9 and 1x12 and OHP 160 lbs for 3x9 and 1x12.
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u/GlitteringCatch6381 6d ago
5/3/1 FSL, week 1, in kg
Deadlift: 5x57.5, 5x67.5, 11x77.5, 5x5x57.5
DB incline bench: 10x10, 2x10x12, 2x8x12
BB row: 10x20, 10x30, 3x8x35
Single leg calf raise: 4x12x10
Hanging leg raises: 10, 8, 8, 8
Super stressful time at work at the moment and I was really looking forward to those deadlifts. There's just something so grounding about simply picking up heavy stuff and putting it down again. Solid. Brought straps this time for the rows too and that was a good idea.
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u/ChaosReality69 6d ago
Cycle 4 week 1 day 1 in pounds.
OHP 5x95, 5x105, 11x120, 95 for 5x5.
DB upright row 4x10 @ 25, bent over db raise 4x15 @ 20, curls 4x12 @ 70, side bends 3x20 @75.
Doing FSL 5x5 felt good while doing it. Could tell it hit harder than I thought when doing accessory work. I like it.
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u/Gtslmfao 531 6d ago
W14 D4
Weighted Pullups 531- 215x9 (3+)
Accessories- Incline Db row, machine lateral raise, face pulls
Conditioning- incline treadmill jog 15:00
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u/IronSwingJourney 6d ago
Which main movement do you switch out the weighted pull-ups for? Is it a swap for deadlifts?
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u/Gtslmfao 531 5d ago
I guess it would be OHP because I’m not doing them at all right now. But I’m just trying it out and will probably go back to a 3x8 or 5x5 soon
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u/HappyCoomer 6d ago
I have a limited equipment at home - adjustable dumbbells that go up to 40 kg (88 lbs) each. Would it be fine to have a main Squat lift as DB Squat (holding them by my side) or DB Bulgarian Split Squat? DB Squat seems to be closer to a traditional BB Squat, but BSS can be overloaded more eventually. Which one I should focus on as my main lift?
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u/SeparateDeparture614 531 Forever 6d ago
I would say BSS.
But imo, if I don't have acces to a barbell I would do a different program.
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u/HappyCoomer 6d ago
That's fair. I just like the mix of strength progression with 5/3/1 main sets and volume for hypertrophy with BBB + Accessories. I do it for health, not to compete, I just find the program more fun than 5x5 or others. But thanks, I'll try BSS
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u/RagnarokWolves 6d ago
Wendler has said before that his kids have had to complete a challenge where they goblet squat 50 lbs for 50 reps before they earn the right to work with a barbell. I think he's said some of them have even taken that challenge up to 100 lbs. Can you hit 50-88 lbs for 50 reps on goblet squats? If not, that's a Wendler-style challenge to work towards.
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u/HappyCoomer 6d ago
Sounds like fairy tail, there's no way their grip will be able to hold along with the quads
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u/RagnarokWolves 6d ago
There is a beauty/value in "tales" and I've done the 50 lb goblet squats for 50 reps before without training for it. I have no idea how much further I could push it if I actually practiced it.
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u/UngaBungaLifts Just buy the book 6d ago
To me the question of "should X be a main lift" is philosophical. A main lift is a lift on which you care about how much weight you can move.
I would not make DB squat or BSS a main lift because I do not care about how much I can DB Squat or BSS. I care about how much I can squat.
It's for you to decide and it's almost completely arbitrary.
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u/HappyCoomer 6d ago
That's a good (and probably correct) way to view it. Initially, my thoughts were to do the DB lift variation that is the closest to the Barbell, so in the future, when I have access to the gym, I can be "ready". But I guess any variation will grow muscle and prepare me a bit, but never fully, since even Front and Back Squat require different form and technique. So I probably will focus on pushing whatever I care about right now (as you said. Thank you!
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u/IronSwingJourney 6d ago
I wouldn’t try to run 531 with DBs since you likely won’t be able to get the same stimulus as from barbell work. There are plenty of good DB programs or even running Wendler’s Walrus training with DBs and body weight might be a good option
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u/No-Bridge-3647 6d ago edited 5d ago
Week 1, Day 1
Press + band pull-aparts
- (5 x 100) + 15 reps
- (5 x 115) + 15 reps
- (10 x 130) + 15 reps
- Total volume = 2,375 rep*lbs (+4.4 %)
Accessories
- Iso-lateral super incline press (52.5) + iso-lateral seated rows (70) - 5 sets x 10 reps
- Hang power cleans - 5 sets x 10 reps x 65 lbs
- Dumbbell wrist curls - 3 sets x 12 reps x 15 lbs
- Cable rope tricep pushdowns (60) + cable rope face-pulls (25) - 5 sets x 10/15 reps
My power cleans are improving, form-wise anyway. But my press seems to be capping again, as is tradition it feels. I've decreased by about 10% or so, until I can press 10 reps at 85 %TM, I work my way up, and eventually have to break down the last few reps of that final set. For example, this past session, my 10 reps of 130 was more like 6 + 2 + 2 reps. I'd hate to cut my TM back again, as it takes so long to progress. I feel like I've had a 1RM around 165-170 for a year now.
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u/carrion34 6d ago
Is this a good approach to 531 three-day? The 3x5 is casual/heavy ramped sets.
A
3x5 squat
531 bench
5x10 rows/pullups, situps
B
531 ohp
531 dead
5x10 pullups/rows, back ext
C
3x5 bench
531 squat
5x10 rows/pullups, leglifts
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u/IronSwingJourney 6d ago
Check out “Full Body 1000% Awesome” in Beyond, what you wrote is very similar to that template
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u/majorminus66 6d ago edited 5d ago
I’ve been doing 5-3-1 for two complete cycles and am mostly stagnating/regressing across the board. For example, before I started 5-3-1, I could squat 315 lb 3x3, and this week when I had a set at 315 for the first time in the program, I could only do two reps (and definitely had nothing else in the tank.) For bench, my 1RM was 270 before, and when I tested last week (ok I know that’s a no no for 5-3-1, but I was curious!) I could barely eke out 265. Does that raise any red flags?
To provide more detail, I’m doing the basic 5-3-1 sets plus either 5x5 FSL or 5x10 at 60% of TM (just mixing it up depending on how I feel). Then I’m doing assorted accessory work and cardio (low intensity on leg days and HIIT on chest days, mostly on stationary bike). I’m hitting the gym three times a week.
I’m 26, 195lb, 6', and have been lifting very consistently for four years. I’m getting 200g of protein per day and 7h 30min+ of sleep consistently. Next to no alcohol consumption.
I appreciate any thoughts!
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u/UngaBungaLifts Just buy the book 6d ago
I'm assuming that you're not in a calorie deficit (otherwise could just be the deficit).
I’m hitting the gym three times a week.
Which template are your running ?
I’ve been doing 5-3-1 for two complete cycles and am mostly stagnating/regressing across the board. For example, before I started 5-3-1, I could squat 315 lb 3x3, and this week when I had a set at 315 for the first time in the program, I could only do two reps (and definitely had nothing else in the tank.) For bench, my 1RM was 270 before, and when I tested last week (ok I know that’s a no no for 5-3-1, but I was curious!) I could barely eke out 265. Does that raise any red flags?
How was your programming before those two cycles of 531 ?
My guess is that maybe during your previous blocks you did more peaking stuff (heavy weights, low reps, moderate volume) while in your current block you're doing more base building stuff (lower weights, higher reps, higher volume). At the end of a peaking block you tend to be better able to demonstrate your strength be performing 1RMs, but that does not mean that base building is useless. You build strength during base building and then you learn how to demonstrate this new strength during peaking. This is why people (erroneously) complain that "BBB/ 5 sets of 10 reps at a moderate weight does not make you stronger".
The other possibility is that there's not enough stimulus in your training, so that you just need to do more. What do you do for assistance exercises (sets, reps, progression method ...) and how much have you been able to increase performance on those assistance exercises ?
(and definitely had nothing else in the tank.)
When doing AMRAPs on 5/3/1, I would not go to actual failure. In my experience, a true AMRAP with nothing left in the tank on squats and deadlifts just tanks my strength way too much. I'd leave a rep or two in the tank.
To provide more detail, I’m doing the basic 5-3-1 sets plus either 5x5 FSL or 5x10 at 60% of TM (just mixing it up depending on how I feel).
I don't really understand your logic here:
- 5x5 FSL is designed to be easy, so that you can focus on assistance/conditioning (or for periods of calorie deficit where you're just trying to maintain your strength while leaning out and the deficit limits recovery)
- 5x10 at 60% is designed to be harder, mostly for hypertrophy
If I were you I'd stick to one particular format, depending on your goal for the current block.
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u/majorminus66 5d ago
Thanks a ton! I may have been in a calorie deficit unawares as my weight went from 200lb before to 195lb now. (I will need to track better!) But I wonder if that's just noise.
I am using the three day template in here: https://docs.google.com/spreadsheets/d/1L3qz_OQ_IhxNHWOSYQ-QAUaGwtkXJfFdqnwwjLBU8xo/edit?gid=1084551801#gid=1084551801
Before starting 5/3/1, I was doing stronglifts 5x5 but had hit an absolute wall in gains for months. I was mixing in some 3x3 days and some heavy cluster sets as well. So your point about peaking may be spot on.
I will plan to do the 5x10 at 60% sets consistently! I have found that to be a little much for overhead though, my shoulder can start to hurt. May need do lower volume for that.
Do you have a recommendation for drawing assistance exercises from? I'm realizing I have been a little loosey goosey with those and could use more structure.
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u/UngaBungaLifts Just buy the book 5d ago
I recommend choosing exercises from the list that Jim gives in the 5/3/1 Forever book. Can't go wrong with those. I also recommend logging all the sets and reps of assistance exercises, and attempting to improve each workout, using double progression.
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u/MythicalStrength 6d ago
What 5/3/1 program have you been running?
You're 195lbs and 26 years old at what height? What has your bodyweight done during these two cycles?
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u/majorminus66 5d ago
Edited! I'm 6'. My body weight has gone down slightly from 200 to 195. (I assume from doing more cardio while not eating differently). But that could be noise too.
I've been doing the three core sets plus either 5x5 FSL or 5x10 at 60% depending on how I'm feeling. Plus assistance work like chinups, pulldowns, curls, leg press etc.
I followed this: https://t-nation.com/t/5-3-1-how-to-build-pure-strength/281694
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u/MythicalStrength 5d ago
You were following two different supplemental protocols that work for opposite goals and not eating in a manner that supports getting stronger maximally. This outcome is what is expected. It sounds like your conditioning improved, which is what you were prioritizing.
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u/majorminus66 5d ago
Ok. I think I'm going to stick to BBB from here on out and up food intake!
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u/MythicalStrength 5d ago
Outstanding dude! Keep in mind: that will make you BIGGER (hence the name). Maximal strength won't present immediately. Once you have put on the size you need, a few training cycles focused on max strength will get you right.
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u/majorminus66 5d ago
I care much more about strength than size. I don't know that my size is totally lacking at 195 pounds and 6'. Any harm in just going for strength? And what would I go for for that? 5x5 SSL?
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u/MythicalStrength 5d ago
For Maximal Strength, I would use jokers for my main sets and FSL 5X5 for my supplemental work. I wouldn't want my supplemental work to interfere with my recovery for the heavy main work, and I could use that time to master the lifts.
I would do 1 cycle like that and then get back to building. 2 cycles at most.
Another approach would be 5x5/3/1 with no supplemental. I would go full body with that.
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u/majorminus66 5d ago
Don't you usually do joker sets after your standard three sets? Is that not how you do jokers?
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u/MythicalStrength 5d ago
That's exactly how you do them. They are part of the main work.
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u/MythicalStrength 5d ago
All that said, if you care about strength you must necessarily care about size. The biggest guys are the strongest guys. Its why there are weight classes in strength sports.
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u/Agreeable-Snow-2591 6d ago edited 6d ago
Cycle 2 week 1 day 1
Bench 5x195,5x225, 5x250
OHP 10x85 for 5 sets
Assistance
Incline DB 3x15: 60,60,65
Decline fly machine 3x15: 4,4,5
Lat pull downs: 50 reps, 11th plate
Superset core and tricep workout (light)
Push downs, crunches 3x15
Overhead rope extensions, Russian twist 3x15
Thoughts? Feel really good, have been adding the last superset in just for some beach muscle work. Only been doing that twice a week. Again feel good but wondering if I’m doing too much?
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u/HumbleHubris86 Template Hopper 5d ago
It looks like a lot and the back work is not proportional to all the push/tricep work. I'm our of the loop on body building stuff so it might be what you're going for. I would probably just push harder on the 5x10 press and maybe do one isolation for triceps but do whatever works for you and keeps you in the gym.
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u/UngaBungaLifts Just buy the book 6d ago edited 6d ago
Leviacake Week 5 (sets x reps x weight in kgs)
Notes: Still getting better, managed a set of 25 reps with FSL weight (previous best at this weight was 22 reps) and did all of the 50 reps with FSL weight in 6 minutes (previous best at this weight was 7 minutes). Felt like a rep machine. Cut short the assistance due to a busy schedule. Did 100 reps of light hammer curls in an attempt to condition my forearm muscle tendons better (not to get bigger biceps), because I keep getting some annoying sensations in the forearms, particularly when doing heavier curls, we'll see if this actually does anything.
Workout song of the day: Shovel Knight OST - Strike The Earth !