r/531Discussion • u/AutoModerator • 7d 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!

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u/majorminus66 7d ago edited 6d 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/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 6d 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 6d 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 6d 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 6d 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 6d 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 6d 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/MythicalStrength 6d 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 6d 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 6d ago

That's exactly how you do them. They are part of the main work.

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u/majorminus66 6d ago

I will be doing this! Thank you!

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