r/531Discussion • u/AutoModerator • 4d ago

September 04, 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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5

u/AmosM93 4d ago

Relaxing, lots of walking and good food. Don’t drink alcohol.

6

u/SneakyRhino94 4d ago

C1 W2 D2

Plyo Press Ups - 3x3

Incline Close Grip Bench - 60kg x5, 67.5kg x5, 75kg x7

Incline Close Grip Bench - 5x5 @ 60kg / Back Extension - 5x12 @ 5kg

DB Bench - 10, 10, 5 @ 25kg / DB Seal Row - 3x12 @ 25kg

Decent session, knee is feeling less and less sore from each time I do judo which is a plus. Starting to get used to training properly again, definitely feeling better overall.

4

u/UngaBungaLifts Just buy the book 4d ago

Leviacake Week 5 (sets x reps x weight in kgs)

  • Deadlift 3x155 3x175 3x195 1x220 5x10x155 (in 18 minutes)
  • Technogym Leg Extension 8,8,9x90
  • Hammer Strength Unilateral Leg Curl 10,10,11x80
  • Unilateral Leg Press Calf Raise 10,10,13x90
  • Machine Back Raise 10,10,11x90
  • Machine Crunch 10,10,11x70

Notes: Great session. Single felt fast, while being just 5 kgs less than my PR. I'd be damned if I'm not much stronger. Did the 50 reps of FSL weight in 18 minutes, 2 minutes faster than last week with the same weight.

Workout song of the day: James Brown - Funky Drummer

4

u/BarleyWineIsTheBest Template Hopper 4d ago edited 4d ago

My pec tear ~weekly to biweekly update:

I'm past 12 weeks post-op, which clears me for some concentric (edit from contractile) movements involving the pec. So, worked on increasing ROM with very high incline push ups for a few days (36" box). Yesterday I got to a full ROM 3x10 push-up. Doesn't sound like much, but after nearly 4 months of inactivity (3 weeks between injury and surgery plus the 12 post op), I'm sore, especially my triceps.

Otherwise, my modified 5/3/1 leg day I did what amounted to my 1s week.

  • Leg press: Worked up to a top set of 10 reps @ 295, back off widowmaker @ 235, could only get to 10 without higher RPE than I wanted. That top set was maybe an 8 RPE... highest RPE I've done since my injury. I don't want too much of that level of RPE yet.
  • RDL 3x10 125lb. Almost to a full plate. Just increasing 10lb per week in LP
  • 3x10 db rows 25lb. These now feel very good with full ROM.
  • 3x15 db standing row 20lb. Little rough at the top end of the ROM as the outside portion of my shoulder is still some what stiff, but was fine.
  • 3x15 db curl 25lb. The have been fine for a while, but its shocking how much my injured arm's bicep atrophied in 15 weeks. These are HARD.

Running today will be 12 cycles of 3min on/ 1min off. After that I'm going to figure I'm clear to run continuously.

2

u/RidingRedHare 4d ago

It's been 12 weeks already? Wow, I must have been in a coma.

2

u/BarleyWineIsTheBest Template Hopper 4d ago

Must have been a good 12 weeks!

1

u/RidingRedHare 4d ago

Unfortunately, not at all. My mom's health has declined to a point where she needs 24x7 care, and that's only one out of several disasters.

2

u/BarleyWineIsTheBest Template Hopper 4d ago

I am sorry about your mom and I know how going through that is hard. My mom is moving into a retirement home in a couple weeks after we lost my dad last year. 

Getting old is hard and watching you parents get old isn’t easy either. I hope you get some relief in pushing a barbell around though.

3

u/Direct-Difficulty-69 4d ago

-- First time on a strength program. First Cycle of BBB, 2nd week (3s) --

Pullup Day:
Pullups of 12.5kg x3, 17.5kg x3 and 22.5kg x8 (Amrap)
Pullups 10kg for 10x3
Chest Support Row 2x10
Preacher Curls 10kg + Decline Situps 15kg superset 4x10

My Dimensions: 175cm 67kg

3

u/taylorthestang 531 Forever 4d ago

Squat/Push/Pull Anchor W1D2

Squat (in kg) 3x75, 3x86, 8x96

Bench (in kg) 3x60, 3x70, 4x77.5

Weighted Chins 50 reps total 25lbs

BB Rows (in kg) 5x10x50

Close grip bench (kg) 5x10x55

Leg Raises 5x10

Definitely feeling yesterday’s conditioning session, still got in a solid session today however. Enjoying the full body approach to an anchor.

2

u/AmosM93 4d ago

C2 W3 - approaching my deload week which aligns with my ten day holiday. Won’t have access to gym while I’m away unfortunately. My question is when I’m home do I crack on as normal and start my 3rd cycle or should I do something to ease back into it ?

2

u/ChaosReality69 4d ago

Last year I picked up where I left off after vacation - heavy. Lifts felt great but I was really sore all week.

This year I lined up a deload week with vacation. Did a lot of relaxing, not a lot of physical activity. Came back and went into deload but kept accessories pretty close to normal. That was last week so I'm back to week 1 and feel fine.

Just my experience. I'm 48 so I think my age has a little to do with it.

1

u/AmosM93 4d ago

I was thinking of doing just this. First week back from holiday hit my deload weights then start my next cycle.

1

u/ChaosReality69 4d ago

I'm happy with my decision to do it this way. Got a week for my body to fully rest and recover, then ease back in. I thought keeping the accessories heavy was fine. There was minimal soreness.

I'd suggest stretching a lot while off. I should also take my own advice but never do.

2

u/RagnarokWolves 4d ago

The thing that sucks most for me from time off is the loss of cardio/conditioning which seems to be diminish faster than strength for me.

During a 10-day vacation, as long as I fit 2-3 cardio workouts in, I'd probably feel good to come back and just resume where I left off. Otherwise, I'm held back more by my lungs than my muscles the first week back.

1

u/IronSwingJourney 4d ago

That depends on you and your holiday. Are you going to go out partying for ten days and come back tired or are you going to rest and relax, maybe some hiking and sun and come back ready to hit it

2

u/AmosM93 4d ago

My reply went into the comments above 😑😂

1

u/UngaBungaLifts Just buy the book 4d ago

I'd just return to the gym and train as per normal.

2

u/ChaosReality69 4d ago

Cycle 4 week 1 day 2 in pounds.

Deadlift 5x255, 5x295, 6x335, 5x5 255. Paused too long after rep 6 on the top set, killed my drive for another rep.

DB row 5x15 @45, back extension 4x25 (almost getting all sets without stopping), ab wheel [of death] 4x15. Did 2 sets of standing then 2 kneeling. Better extension kneeling but the goal is all 4 standing. Not used to doing this so gotta build up.

Supposed to do chin ups 4x10 after deadlifts. Between a headache that kicked up a notch after deadlifts (pretty sure it's a mild migraine) and my forearms feeling like toast I gave up after 3 reps.

3

u/HumbleHubris86 Template Hopper 4d ago

Standing ab wheel is exponentially harder than kneeling.

1

u/ChaosReality69 4d ago

Ab-solutely. So much of the body is involved. It's why I call it the Ab Wheel of Death.

Last week I did all 4 sets kneeling because I knew I'd feel it after. I was right. Abs hurt for 2 days. I'll keep trying until I can get all 4 sets standing. Might take a few weeks.

Was supposed to be doing it every deadlift day but I pulled a muscle in my lower abs/upper groin back in June doing a home project. I tried the ab wheel a week after and it was pain. Decided to swap it for crunches for a while since they didn't hurt.

3

u/Agreeable-Snow-2591 4d ago

Cycle 2 week 1 day 2

Squat: 5x210, 5x240, 5x275

Deadlift: 5x160x10

Single leg leg press 3x15

Barbell RDL 3x15

Back extension 5x10

3

u/Gtslmfao 531 4d ago edited 4d ago

Block 5 W3 D1

Squat 531- 340x5, 385x3, 430x4 (1+)

Squat FSL- 340 2x5

Bench- 315x1, 250 2x9

Accessories- DB walking lunges 5x10/10

1

u/GlitteringCatch6381 4d ago

5/3/1 FSL, week 2, in kg

OHP: 5x17.5, 5x20, 10x22.5, 5x5x17.5

Bench press: 10x25, 4x10x30

Seated cable row: 10x35, 12x40, 10x45, 10x45, 8x50

Walking lunges: 16x10, 4x18x14

Russian twists: 4x20x10

Felt nice and strong today. Adding bench press as an accessory feels great and the extra volume work with weight is giving me some much needed confidence. If any of you are doing walking lunges, how the hell do you count them? For me it's currently every step and for the weight noted above that's one dumbbell but of course I'm holding one in each hand. Is there some consensus on this for walking lunges? Just wondering.