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/UngaBungaLifts Just buy the book 7d 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 6d 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 6d 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.