r/531Discussion • u/AutoModerator • 2d ago

September 06, 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!

USEFUL LINKS

COMMON TEMPLATES

TOOLS

2 Upvotes

100% Upvoted

9 comments sorted by

5

u/ceddyla 2d ago

531 for beginners maybe about my 10th cycle, deload week

Validated my first 180kg-4 plates deadlift and 165kg squat, feeling over the moon for those! Hopefully will validate 4 plates squat for Christmas to conclude a full 1 year journey with 531 - my all time favorite program now

I still remember walking into the gym hyped to validate 3 plates DL, can't believe I added 40kg to that max since

However my OHP and bench are lacking, failed 65kg OHP and 107.5kg bench (my spotter said he didn't help, but not really feeling it). Feel like I deloaded OHP 3 times already.. 

Planning to (really) hammer the accessories from now, inclined dumbbell and db shoulder press respectively, maybe even add a day full of accessories

3

u/Gubbvad 531 Forever 2d ago

That’s great progress and consistency!

3

u/GlitteringCatch6381 2d ago

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

Squats: 3x45, 3x52.5, 11x57.5, 5x5x45

DB incline bench: 12x10, 4x10x12

Bent over row: 10x25, 12x30, 10x35, 10x35, 9x35

Weighted crunches: 4x10x10

Single leg calf raises: 2x10x10

3

u/Gubbvad 531 Forever 2d ago

C9 PR Set FSL W1D4

OHP

3 x 38 kg

3 x 43 kg

9 x 48 kg (PR)

5 x 5 x 38 kg

Assistance: Close grip cable row, Hammer Strength iso lateral chest press, Hanging leg raises, Calf raises.

First week (3s) of anchor cycle with PR Sets. New PR’s on all lifts. Goal today was 48 kg for 10 reps. 9 reps is just one rep more than last anchor cycle in June. Progress on OHP is really slow.

4

u/ChaosReality69 2d ago

Cycle 4 week 1 day 4.

Failure of a day. Normally I lift M T Th F. Since the gym was closed Monday and I had an appt Wed I did T Th F S. This meant only 1 day between deadlifts and squats. I also bumped up to doing 5x5 FSL this week. I knew I was toasted from deadlifts and added too much volume too fast AFTER the fact.

My legs couldn't handle squats. It was getting out of the hole that was killing me. Not enough recovery time to accommodate my suddenly increased volume. Squats were 5x255, 5x295, 1x335, 3x5 255. At least I got some solid action in so I'm not upset.

So live and learn and lift another day.

3

u/kile35 2d ago

BBB challenge, Week 2 Day 1, all weights in kgs

Squat:

5x 47.5

5x 55

5x 62.5

10x5 42.5

Slight incline bench press: 5x8 12.5 (per hand) ss with first 5 sets of bbs squats

Kroc rows: 1x10, 1x20 12.5 (each side)

Stiff legged deadlifts: 3x10 40

Good mornings: 1x10 25

Good session, but was again gassed out when I finished bbs squats.

3

u/SeparateDeparture614 531 Forever 2d ago

How many times a week you do conditioning? And what you do for conditioning?

1

u/kile35 1d ago

Lately not much really. I am just on my feet most of the time, but very lazy for any real conditioning. Some of it is because I had a very busy summer and just lacked energy to do everything, some is just pure laziness. I am planning on doing some proper conditioning now.

2

u/Gtslmfao 531 2d ago edited 2d ago

Block 5 W3 D2

Snatch grip RDL 531- 315x3 (1+)

Incline bench 531- 215x8 (1+)

Accessories- triceps 5x12