September 03, 2025 | Daily Training Log & Simple Questions

[u/AutoModerator]

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

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

[u/carlitooocool]

Due to my schedule and location I've been running a once a week 5/3/1 program. For background I lift once a week while i wall climb/boulder twice a week.

The program goes like:

531 Squats

531 Bench

3x6 Deadlifts @ 60% TM

Accessory Work:

55 reps of pull ups (2x15 reps, then aim to reach the last 25 reps in the least amount of sets)

55 reps of machine shoulder press (2x15 reps, then aim to reach the last 25 reps in the least amount of sets)

Hangboarding protocols

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I switch squats and deadlifts per cycle. For example, once I finish 5/3/1 for squats, on the next cycle i will run 5/3/1 for deadlifts and do 3x6 Squats @ 60% TM.

I increase my working weight for the accessory work if I am able to do 2x15,1x25

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I've been running this since May 2025 and I've been seeing some gains:

Squats TM: 50kg -> 60kg

Bench TM: 45kg ->62.5kg

Deadlift TM: 90kg -> 100kg

Unfortunately I have not seen any increase in weight for my accessory work.

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Generally I lift as a supplement to my climbing. I feel stronger and am able to finish harder climbs. I would love to hear your comments or if you any of you have similar experiences, or if there is any better way to do this?

Cheers

[u/IronSwingJourney → u/carlitooocool]

Personally I would like more volume on the bench, so if I had to pick I would go with 5x5 for bench over 531, but that is going to depend on what you respond to.

[u/carlitooocool → u/IronSwingJourney]

Whats the idea behind doing 5x5 rather than 5/3/1? And at what weight should the 5x5 be?

[u/IronSwingJourney → u/carlitooocool]

Just gives you a bit more volume, I and many other people have found volume tends to increase my presses while dead’s and squats are ok on lower volume.