r/531Discussion • u/AutoModerator • 23h ago

September 08, 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/OptimusSeparador 17h ago

5’s Pro BBS
C3W3D1 (FSL Anchor, 1’s week)

Bench

  • 5x 67.5g
  • 3x 75kg
  • 2x 85kg
  • 5x5  67,kg

Side Raise 3x10 12kg
Dumbbell Row 3x10 26kg
Farmers carry 3x 28kg /hand for 40 meters, pick and turn every 10 meters

Been a minute since I’ve posted one of these. Had to push last Fridays deadlift day to Saturday and pushed the 5+ set hard for a 11 rep PB. Training has ramped up over the last couple of weeks and so has work, so I was feeling cooked today. Decided to lower the assistance volume from 5 to 3 sets and only do a double on the + set. A good move, workout was feeling strong and wasn’t drained at the end. Had a little oopsie on the 1+ set, noticed something was off, but the diff was too little to tell what it was. I remember thinking “That was weird, it was technically challenging, but at the same time easy strength wise” only to find out I loaded 2.5kg extra on the right side... oh well, better to find out you accidently did more then less! Have a good week training guys.  

TLDR: Was tired, less assistance volume, strong workout, I can't properly load a barbell

5

u/HumbleHubris86 Template Hopper 18h ago

Weekend training update.
Fri- squat 5x325, 5x380. Press 5x160, 5x180, 5,5,3,4,4 x205. Some pullups and ab work.
Sat- 9.25 mile progression run. Start slow for 5 miles, 2 miles a little faster, 1 mile even faster, recover for 1.25 miles.
Sun- ~1 hr recovery spin bike. HR was low, just trying to get some blood flowing in my legs.

Notes: didn't even attempt my top set of squats, my hamstrings were toast early. Hadn't squatted in 2 weeks, even taking extra warmup my body was not prepared and I had a hard run planned for the following day. Spent 3 min between each press set on the spin bike trying to loosen up. Missed some reps on top set of press which should not have happened bit oh well. For ab work, I held a "plank" position on the Roman chair and did 5 sets of 5 reps each arm of single arm "kb bench press". This killed my abs all weekend, I'll keep it in rotation. My legs were screwed for the run, high hr and rpe for the paces I was hitting, plus it was humid as hell. I was thoroughly thrashed by Sunday so did some casual spinning while watching football, getting of f the bike every so often to sit in the bottom of a squat to stretch out.

5

u/Voimanhankkija 17h ago

Leviathan C1W1D4 DL

Leviathan sets up to a single @ TM - 252

SSL 5x5

Assisted dips 3x12

Curls 3x11, 1x10

Various ab work

The assisted dip/pull-up machine still has one more assistance tier left, 13 lbs or so. But I'm thinkin I'll just move on to bodyweight dips now. It really helped build up my dip capacity!

3

u/ChaosReality69 15h ago

Cycle 4 week 2 day 1 in pounds.

OHP 3x100, 3x115, 6x130, 5x5 100.

DB upright row 1x10 @25, 3x10 @20. Bent over DB raise 4x15 @20. Lateral raise 4x10 @20. Front DB raise 4x10 @20. Side bends 3x20 @80.

Trying to target my bum shoulder without killing it. The lat and front raises hit it nicely at those weights. No pain unless I jerked the weight or broke form a little. Going to wiggle them in somehow on bench day and see how things go.

2

u/Stigjohan 5314B 20h ago

531 for beginners, TM test week, day 1

Main lifts (kg)

  • OHP: 5 @35, 5 @40, 3 @45, 5 @50
  • Squats: 5 @62.5, 5 @72.5, 3 @80, 4 @90

Assistance work:

  • Lat pull-down: 4x12 @47 kg, 1x12 @40 kg
  • KB swings: 4x13, 1x15 @20 kg
  • Dead hangs: 3x30s, more or less. Didn't let go until the forearms started to burn a little.

The fifth rep on OHP wasn't pretty, but it went up! As for squats, the first three reps felt good, the fourth slowed down noticeably, and the fifth ended up on the safeties. 90 kg is a PB anyway.

Skipped push assistance today to save time.

2

u/edgy_flibbertigibbet 18h ago

I'm looking at the 5/3/1 Building the Monolith LiftVault spreadsheet. I inputted my 1RM for my bench press as 105kg. On Wednesday, Week 6, it tells me to do 90kg for 5x5 across. What? That's insane! I'm confused. Am I actually supposed to attempt that for 5x5 or is that some kind of rounding error?

1

u/HumbleHubris86 Template Hopper 18h ago

You're supposed to use a training max, I think it's 85% of 1rm for BtM? So for a 105kg 1rm, TM will be 89.25kg. After 3 weeks you add 5lb/2.5kg so your TM going into week 4 would be 91.75kg. Week six should be 5x5 @95% so 87.1625kg.

1

u/edgy_flibbertigibbet 18h ago

I don't think you've looked at the spreadsheet. Week 6 Wednesday is 95% of my TM, rounded up. My TM is already 85% of my 1RM. 1RM is 105kg. TM is 90kg. +2.5kg TM is 92.5kg after Week 4. 95% of that is 87.875. The spreadsheet rounds it up to 90kg. So, the issue is that the spreadsheet rounds up, when it should round down, but that means the entire spreadsheet is wrong. I can change the formula for Week 6 Wednesday bench, and I will, but that begs the question: what else do I have to change? Where else should I make the spreadsheet round down instead of round up? Everywhere?

6

u/HumbleHubris86 Template Hopper 16h ago

It's on you to decide if you want to follow a spreadsheet or if you want to follow a program. The program is given for free on Wendler's website.

1

u/edgy_flibbertigibbet 15h ago

Yeah I think I’ll manually check if all the numbers check out

3

u/Voimanhankkija 18h ago

Blindly following some spreadsheet found online seems like a sure way to mess up your training, no? Fairly easy to set one up yourself. Can choose to round numbers up, or not. My gym has plenty of fraction plates to I don't round any of my numbers up or down

2

u/Decoy_Barbell 8h ago

Just keep the website on hand and do a quick calculation before you hit the gym that day to make sure you've got the correct percentages. If you want to stay conservative with your lifts, you can always use the formula "=FLOOR" to round all the calculations down in your spreadsheets. Do it once for everything and you'll never have to do it again. Won't take longer than a few minutes if you're using the spreadsheet from liftvault.

1

u/HumbleHubris86 Template Hopper 18h ago

Supposed to have a TM of 85% of 1rm, so start with 89.25 kg. Add 2.5 kg after three weeks (91.75 kg). Week six do 5x5@95% of TM, so 5x5x87 kg.

1

u/thesoywojak 7h ago

Hey, beginner here, have been running grey skull lp for a while and planning to do BBB in a few months or when my strength gains slow down in gslp. I was wondering how much weight to use in the 5x10 sets IF I do accessory lifts instead of regular (I would use close grip bench, BTN press, front squat and rdls, mainly for novelty and fun tbh). Should I use 40% of TM, just do 50%, or test my TM individually for these lifts? 

1

u/MythicalStrength 5h ago

Jim says to just set a TM for these lifts.

1

u/Gtslmfao 531 7h ago

Block 5 W3 D3

Squat FSL- 340 3x5

Bench- 325x1, 285 4x4

Seated leg curl- 5x10

Conditioning- incline tread walk

1

u/taylorthestang 531 Forever 3h ago

Has anybody come from Starting Strength in the past and made better progress on 5/3/1? The devil on my shoulder is getting pretty convincing, tempting me with rapid strength gains. Repeating the same TMs is getting annoying, and a short stint of consistent weight increases may be a good shock to the system.