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

September 07, 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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8

u/UngaBungaLifts Just buy the book 2d ago

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

  • Squat 3x125 3x145 1x165 5x10x125 (in 17 minutes 30 seconds)
  • Technogym Leg Extension 9,9,9x90
  • Hammer Strength Unilateral Leg Curl 11,11,11x80
  • Unilateral Leg Press Calf Raise 10,10,13x90
  • Machine Back Raise 11,11,11x90
  • Machine Crunch 11,11,11x70

Notes: Felt strong but the squat part of the workout was tough as shit. 50 reps at FSL weights done in 17 minutes 30 seconds, a whole 2 minutes faster than last week. Looking forward to the deload, I'm toast.

Workout song of the day: Rocky 4 OST - War

3

u/Direct-Difficulty-69 2d ago

-- First run of 531 BBB. Third (1+) week --

Deadlift Day:
Trap Bar Deadlift 105kg x5, 125kg x3, 135kg x 5 amrap
Trap Bar Deadlifts 85kg 4x10. Left out 1 set cuz was kinda gassed.
Single Leg Extensions + Calf Raises Superset 4 sets

-- I've never lifted heavier than 110kg or so for RDLs because I was a bit afraid to try. But now I've ended my first cycle of 531 with 135kg for 5 reps with relative ease, with probably 2 more reps in the tank. It's the heaviest I've lifted by a long shot and I could feel the blood in my face.

my dimensions: 175cm 67kg

3

u/Gubbvad 531 Forever 2d ago

Easy run, 5 km, 27 min.

I’ve had problems with achilles tendinopathy since January. Three short easy runs this week and the achilles haven’t felt this good in a long time.

2

u/GlitteringCatch6381 2d ago

Planned group trail run done. No one was lost, everybody went home happy and a little tired. 9 miles and 1900ft of elevation in the books. I'm expecting doms tomorrow, we'll see.

2

u/yahoowizard 2d ago

For the beginner version, is it a concern if I change it to doing one main lift each for two of the days, then doing two main lifts on the third day? For example, squats and OHP one day, deadlift one day, then bench another day. Each day is accompanied with the warm ups, supplemental, and accessory work.

I picked this workout since I could only fit in 3 workouts a week, but two main lifts in one day was taking too much time on weekdays. Reading some other posts, seemed like some people did a similar variant but wanted to be sure I wasn’t missing anything.

1

u/SeparateDeparture614 531 Forever 1d ago

Yes, it's no problem. I also workout 3 days a week, but I do one main lift a week. So one cycle is 4 weaks instead of 3.

2

u/yahoowizard 1d ago

If I’m understanding right you might do the 5 rep main lifts Monday, Wednesday, Friday, then Monday of the next week, for the four main lifts? Then start week 2 on Wednesday?

2

u/SeparateDeparture614 531 Forever 1d ago

Yes, correct. And you will end up doing 4 weeks over 1 cycle.

2

u/ChamberedAndHot 1d ago

Had to cut my accessories short two days this week. Today I did the three accessories that I had to skip. They were bicep curls, lat pull-downs, and tricep pushdowns.

Then I ran 9 miles (~14.5 km) at a 9 minute pace.

I've decided that I'm doing running for all of my conditioning. I do it 5-6 days a week, and it doesn't interfere with my lifts much. I figure 20-35 miles/week should be good enough conditioning to run with any of the templates that I'm interested in.

1

u/HumbleHubris86 Template Hopper 1d ago

When the weather is good, I just run for my conditioning. Serves me well, but it does impact my recovery. It's probably because I'm too heavy, but I plan on addressing that in the off-season.

2

u/ChamberedAndHot 1d ago

Yeah, I'm going to try and manage how it affects my recovert. I think that I will probably need to keep my mileage lower before my squat days, but it hasn't affected me yet. We'll see now that it's squat day.

1

u/carrion34 1d ago

Why is the bench volume so low in 531 for hardgainers? Would it be acceptable to add, say a widowmaker set 1x20 @65% to this?

https://www.jimwendler.com/blogs/jimwendler-com/5-3-1-for-hardgainers

5

u/MythicalStrength 1d ago

It's 5x5/3/1. That's a solid amount of hard working sets for growing.

How many times have you run the program so far to figure out that it's a low volume of bench? When I ran it, it was about right for the goals, especially with 100 reps of assistance pushing.