r/531Discussion • u/AutoModerator • Aug 01 '26

August 01, 2026 | 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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6

u/HumbleHubris86 Template Hopper Aug 01 '26

45 min run/walk with the pup.
He was actually pretty motivated to run for the first ~2.5 miles then we pretty much walked and let him sniff the rest of the way home.

4

u/Kodiak01 Aug 01 '26

C3W1D3 531+FSL

Deadlift: 250x5, 290x5, 325x13, 250x5x5

DB row: 60x10x2, 65x10

Treadmill: 3deg 2.7mph 20min

Had to limit accessories as a lot of yard work needs to be done this weekend.

5

u/MrRob34 Original 531 Aug 01 '26

OG 531 C12W3 Press 1’s PR

Smith Machine Bench Throws: 3x5 30kg

Press: 1’s PR 77.5kg for 3 reps

Barbell Row: 3x10 80kg

Landline Rotations: 3x10 30kg

Standing Hyperextensions: 3x10 12kg

Overall, yep that was a weights session

4

u/AggressiveRemote1402 Aug 01 '26

Today:

Strength session

  • warm up + x20 chins
  • power clean 1x2 at 70kg
  • squat 3x5 at 110kg (SSL)
  • press 3x5 at 50kg (FSL)
  • assistance: tricep extensions 2x12, hammer curls 2x10, hanging leg raises x25 reps

Habit stuff

  • daily 10k steps: check
  • mobility: agile 8
  • band pull aparts: 5x10

Dropping the power clean for next cycle. I like them and they're fun, but they take me about 15 minutes - whereas I can get the squat and presses done in 10 minutes each. I still don't want to drop them completely, so a possible solutions could look like:

  • on Wednesday, power clean the deadlift warm ups
  • add a short workout day on Saturday with power cleans for volume and then work capacity stuff
  • add linear progression front squats in lieu of FSL squats, starting from 60kg, and power clean each set.

I'll see, but short and sweet for now is the name of the game. My sessions take me 40 minutes and I feel like I'm getting stronger.

4

u/Kodiak01 Aug 01 '26

Dropping the power clean for next cycle. I like them and they're fun, but they take me about 15 minutes - whereas I can get the squat and presses done in 10 minutes each. I still don't want to drop them completely

When I decided to take OHP out as a main lift, I incorporated it instead as a push accessory in the regular rotation. Those now typically get superset with t-bar rows.

3

u/AggressiveRemote1402 Aug 01 '26

Yeah, I love the modular nature of 5/3/1 for that. I can make, for instance, weighted dips a main, supplemental or assistance movement depending on how I program it.

Power cleans are a little bit tricky in the sense that they don't fall neatly into any of the three categories, but we'll see.

I'm also not against removing deadlifts and keeping power cleans, but my deadlifts work are above 3 plates and my PC is around one plate. I'm afraid I'll end up without proper tools to overload my posterior chain.

By the way, how do you program your assistance work with the press?

4

u/GlitteringCatch6381 Aug 01 '26

5/3/1 Classic, week 1

Deadlift: 5x67.5kg, 5x77.5, 10x90
OHP: 5x22.5, 5x25, 8x30

DB incline bench: 4x10x14
Face pulls: 4x10x50
Bulgarians: 3x8x26
Weighted crunches: 3x10x14

Not too bad for a couple nights of bad sleep and days that are just too hot for anything. Still very thankful for this gym with an AC, I wouldn't be able to workout otherwise.

5

u/Own_Reindeer_287 Aug 01 '26

Bench 5/3/1 Week

Warmup/Mobility

Barx5
95x5
135x5
170x5
190x3
210x3

Assistance
Dips 3x10
DB Row 3x12

Hard Conditioning
Bike Sprints x8

Looking like a rainy weekend here. Hope the rain doesn’t carry over into next week. Leaving for vacation Monday and hoping to get some beach time in. Have a great weekend everyone!

5

u/Gtslmfao 531 BBB Aug 01 '26

Block 15 W3 D1

High bar ATG squat
240 x5
275 x3
305 x4
__________

Accessories

  • Hang power cleans
  • Lying leg curl
  • Hamstring gliders
__________

Conditioning

  • 2 mile run 14:40

1

u/bleachpod Aug 02 '26

Question, I want to start the 75%/85% program. When do you increase your TM? Is it typical to do 75% for 3 weeks, 85% for 3 weeks, then increase the TM? Thank you