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

September 05, 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/IronSwingJourney 3d ago

Back to work so need to switch over to the limited time template (Twice a week) with PR and widowmakers.

Did my first day of assistance exercise (home gym). Set the timer for 15 minutes and got 30 reps of chins, 40 reps dips and 63 reps hanging leg raise.

Want to move this up to 20 minutes and get 50/50/100 on the reps. Solid pump!

5

u/kile35 3d ago

BBS challenge, Week 1 Day 4, all weights in kgs

Bench press:

5x37.5

5x42.5

5x47.5

10x5 35

10x2 chinups ss with BBS bench

Incline db press (70ish degrees) 5x10 7.5 per hand ss with 5x10 dumbell lunges (same weights)

Takeaways from 1st week:

  • Chinups ss with pressing is nice

  • Fuck BBS deadlifts. Kind of, will not do the challenge for deadlifts, because it leaves me so messed up that I can't do other more important stuff properly

  • My conditioning needs to be better

5

u/SneakyRhino94 3d ago

C1 W2 D3

KB Swing - 3x5 @ 40kg

Deadlift 5/3/1 - 130kg x5, 150kg x7, 170kg x9

Deadlift FSL - 5x5 @ 130kg / Dips - 5x5

Ab Wheel - 5x5 / Bent Over Row - 5x10 @ 60kg

Completely exhausted today, got judo tonight and conditioning tomorrow then finished training for the week! Happy with the top set of deadlifts, not too far (10kg) from PB territory which is promising as I'm just getting back to things.

3

u/ChaosReality69 3d ago

Cycle 4 week 1 day 3.

I need to vent because I'm not happy.

I don't think I can bench anymore. Right shoulder goes nuts no matter what I do once I get a decent amount of weight on the bar. I've tried the curved bar. Didn't help. Tried the multi-grip bar today to combat elbow flair. Shoulder still hurt.

Did 5x165, 5x185, then only got 3 of 5 at 210. I have benched 5x225 and 1x235 within the past 2 cycles so this isn't new. Those weights had my shoulder mad for days but like an idiot I keep trying.

Managed 4x5 at 165 with a crushed spirit after my shoulder failed the top set. Was going to do a 5th set but my shoulder said to stop.

I have to rethink chest day. Might be able to switch to incline as that isn't as bad. Maybe just not bench until after I see the doctor in November and just do isolation work for now. I'll figure out something.

This sucks.

1

u/gregj66 2d ago

Can you see a physiotherapist sooner?

1

u/ChaosReality69 2d ago

The way work is going lately and how busy I am probably not. It's been over 2 years since I originally hurt it. 2 more months won't kill anything but my spirit.

3

u/Voimanhankkija 3d ago

Leviathan C1W1D3 Bench

Leviathan sets up to TM at 170 lbs

SSL 5x5

Lateral raise 3x12

DB OHP 2x12 1x10

Good morning 3x9

3

u/No-Bridge-3647 3d ago

Week 1, Day 3

Power clean

  • 5 x 65
  • 5 x 70
  • 10 x 80
  • Total volume = 1,475 rep*lbs (-42 %)

Front squat + pull-ups

  • (5 x 125) + 4 reps
  • (5 x 145) + 4 reps
  • (10 x 165) + 4 reps
  • Total volume = 3,000 rep*lbs (+5.3 %)

Accessories

  • Standing dumbbell shoulder press + Back Attack - 5 sets x 10 reps
  • Belt squat (90) + Kroc rows (25) - 2 sets x (1 minute / 20 reps)

Total week volume = 13,325 rep*lbs (-4.8 %)

2

u/GlitteringCatch6381 3d ago

Run day. Another short one, 4 miles in zone 2 with four short uphill sprints in the end. Garmin was not happy that I didn't do a full rest day.

1

u/UngaBungaLifts Just buy the book 3d ago

Leviacake Week 6 (sets x reps x weight in kgs)

  • Bench 3x83 3x93 3x103 1x113 20,5,5,5,5,5,5x83 (in 7 minutes 15 seconds)
  • DB Press 7,7,8x30
  • BB Skullcrusher 8,8,8x65
  • Cable Overhead Extension 12,12,12x20
  • Hammer Curl 25,25,25x10
  • Cable Lateral Raise SS Reverse Fly 2x10x13 SS 2x10x13

Notes: Last week of the block, looking forward to a bit of deload time next week. 50 reps at FSL weights done in 7 minutes 15 seconds (last best was 7 min 30 seconds) with 20 reps on the first set (last best was 19 reps). Improvement in time and number of reps ! Something weird happened after last upper body session, my biceps and forearms got extremely sore the day after and the soreness lasted for 3 days, which for me is extremely unusual. My educated guess is that those light weight high reps hammer curls caused it, simply because I was not used to it. I chose a weight which, for me, felt minuscule but the soreness was unreal. So today I did a bit less, and will gradually go back to normal when I habituate to the whole thing. Sounds like a reasonable plan.

Workout song of the day: Marvin Gaye - Heard It Through the Grapevine