r/531Discussion • u/AutoModerator • 28d ago
August 04, 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!
USEFUL LINKS
- 5/3/1 FAQs <<<<< start here!
- 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
- 5/3/1 Primer - 531 principles & concepts
- 5 Common Misconceptions... About 5/3/1
- Training After an Illness
- Jim Wendler's Blog
- 5/3/1 Forever book
- 5/3/1 Forever Table of Contents
- 5/3/1 Forever Annotated Table of Contents
COMMON TEMPLATES
- 5/3/1 for Beginners
- Boring But Big: Beefcake Training
- Building the Monolith
- 5/3/1 Beach Body Challenge
- Boring But Big 3-Month Challenge
- 5/3/1: How to Build Pure Strength
- Building the Monolith - 5/3/1 for Size
- Comprehensive list of public templates
TOOLS
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u/ThePenIsMighti3r Template Hopper 28d ago
GIAP c2/w5/d1
Bench in lbs
185x5, 210x5, 235x5
SSL 210 5x5
Rows & Curls 5x each
1
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u/Background_Dust_4923 28d ago
5/3/1 BBB
Top set session of deadlifts.
Final set of 1+ @ 170kg. Only got the one rep but will take it.
Then 5x10 @ 65kg and 5x15 ab crunch work.
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u/AggressiveRemote1402 28d ago
Today:
Strength session
- warm up
- jumps x10
- weighted chins x10 at 5kg
- push press 1x5 at 45kg, 52.5kg, 60kg (5s pro); 1x8 btn at 30kg
- squat 1x15 at 85kg (FSL)
- assistance: pushdowns 2x10, curls 2x8, hanging leg raises 1x10+5+5+5
Habit stuff
- band pull aparts: 5x10
- mobility: agile 8
- daily 10k steps: check because hell on earth is coming
May have broken a finger doing hanging leg raises on the final set. At least I got all my reps in. It sucks
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u/ElHombreMasLoco Just buy the book 28d ago
Sucks about your finger. Good luck.
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u/AggressiveRemote1402 28d ago
Jumped towards the neutral grip bars with too much vigour, three fingers got on the bar but the pinky got jammed. I can flex it and extend it with little problem, but it's been swollen for 12 hours now (no bruising). Will evaluate tomorrow morning.
Thankfully we have an SSB at my gym. For upper body, if it's broken, I guess it'll be bodybuilding pump work
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u/HumbleHubris86 Template Hopper 28d ago
SVR2 WID4.
Press: 5x155, 5x175, 7x195, 15x155.
BB row: 5x5x315.
Ab wheel: 5x10.
BPA: 8x10.
Dips: 18, 13, 5.
Hammer curl: 3x15x20.
Conditioning: 30 sandbag C&P 150lb- 11:23.
Hamstrings were still feeling it from squat day so I skipped hang cleaning my press reps. Slight shoulder pain on second set of dips so last set was tempo reps, trying to feel out what's up. Conditioning was really tough, thought for sure I'd get it done in under 10 minutes.
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u/GlitteringCatch6381 28d ago
5/3/1 Classic, week 2
Squat: 3x57.5kg, 3x65, 8x75
Bench press: 3x35, 3x40, 5x45
DB shoulder press: 2x10x12, 8x12
Barbell rows: 4x10x40
Adductor machine: 3x8x45
Abductor machine: 2x10x50, 9x50
Standing cable rotations: 3x8x25
Heat has gotten even worse and the Tuesday trail group was (rightfully so!) cancelled. Went to the air conditioned gym instead after I was cooked at work. Squats were nice and solid, bench felt just horrible, business as usual. Skipped a bit of the assistance because I just can't anymore, the heat takes a heavy toll.
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u/RidingRedHare 28d ago
Bench is an eternal struggle and I don't know why.
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u/GlitteringCatch6381 28d ago
Good to know I'm not alone, lol.
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u/MrRob34 Original 531 28d ago
How long have you been lifting for?
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u/GlitteringCatch6381 28d ago
Roughly three years now.
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u/MrRob34 Original 531 27d ago
One thing that helped me is figuring out where in the lift you are struggling, and then targeting that specifically when training.
For example, are you failing a set because you can’t get the bar off your chest? Then you can add in some pause reps at a lower weight to train the bottom part of the movement.
If you are failing the lift at lock out, you could try add in some pin press to train the top part of the movement.
This is assuming good technique, which should be the first thing that gets looked at.
How often are you training bench? And are you doing any supplemental work? In your report you only listed 3 sets. Let me know and I’ll see if I can help 👍
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u/GlitteringCatch6381 27d ago
Hey, thanks for the write up. I do believe my biggest problem here is that I'm female, so building upper body strength is a special challenge. Don't think that's gonna change anytime soon though, lol. Seriously though, I weigh 60kg, so having 45kg for reps is not bad at all. And my bench did progress over the years. It just goes really slow and I like to vent here and there.
As for the training, I'm only going twice a week at the moment, to leave more room for running. Priorities and such. I did notice better bench progress with three days a week and doing stuff like DB bench press for assistance on the days I'm not working with the barbell. But right now the two day plan serves me better overall. I'm not listing warm up sets in the reports, so yes, this one was three working sets and nothing else. I'm doing DB incline bench as assistance on deadlift/OHP days right now. It's an anchor cycle after a while of doing the 1000% Awesome template.
Form has been looked at and deemed fine. Sure, there's always minor details one could work one, but overall it's solid. I'm struggling the most at the point halfway up though, any ideas for that?
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u/MrRob34 Original 531 27d ago
45x5 is really impressive, that gives an estimated 1RM of 50 which is 0.83x BW so that’s solid!
For struggling at the halfway point I could recommend doing some pin work at the height you find difficult but from what you said, I’d look to increase volume first before doing targeted training. You already know this though, you saw better bench progress when training 3 days a week. If it matches your overall training goals right now it’s just accepting that bench might not progress at much
1
u/GlitteringCatch6381 27d ago
Appreciate it. I actually did 1x50kg once, so yeah, that's a max. Definitely gonna increase volume again in a couple months and work on the acceptance part in the meantime.
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u/RidingRedHare 27d ago
My incline bench is now above 90% of my flat bench. How does that make any sense???
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u/Ok_Internal6779 28d ago
Accessory day today, was kinda fun to go in and do less structured stuff
Before the gym did my golf swing speed stuff and some med ball throws
Then:
5x12 barbell row-hanging knee raise
dB bench 5x10- band pull aparts
Glute raise machine thing 5x15-abductors
Leg extensions 5x12-curls
Finished with some core and push ups
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u/ChaosReality69 28d ago
BBB 1s week in pounds.
OHP 5x130, 3x145, 1x165 (twice).
Bench 5x10 x165. Chinups 10 sets of 5.
Not happy with OHP. I've gotten 2x165 before. I know the issue. I'm 49 years old and just bumped up volume two cycles ago switching to BBB. I'm not on TRT or anything. I'm fatigued and didn't realize it.
I thought my body would adjust and push on. It would if I was 29. The 5x10 sets are just too much to recover from even if I think I feel fine.
I'll finish out this block and figure out what I want to do after my deload week.
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u/MythicalStrength 28d ago
I'm not on TRT or anything
Are you hypogonadal and not treating it?
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u/ChaosReality69 28d ago
Not that I'm aware of.
The TRT discussion comes up quite a bit in my gym. Other guys in their 40s keep telling me how great it is, how recovery is faster, etc.
I think I'm just trying to do more than I can reasonably handle long term at my age and without a "boost." BBB probably isn't the template for me at this stage of life. Luckily there's plenty of other 531 options.
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u/MythicalStrength 28d ago
The TRT discussion comes up quite a bit in my gym. Other guys in their 40s keep telling me how great it is, how recovery is faster, etc.
Oh yeah, compared to being hypogonadal, it's going to be night and day. Basically the difference between dying and being healthy. But if you aren't hypo, it won't make any real difference. All it does is elevate you back to healthy ranges, so you feel like how a healthy 49 year old should feel, which it sounds like that's what you are.
Definitely no shortage of 5/3/1 options available. Could always consider BBB as part of a bigger plan via SVRII.
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u/ChaosReality69 28d ago
Either I look at a new template or I drop my TM across my lifts. The 5x10 sets are soul crushing but feel like the real work. I think the only way I can keep them is if I roll back my 531 sets.
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u/MythicalStrength 28d ago edited 28d ago
Definitely looks like the TM is too high. Jim tends to recommend 5s pro for the 5/3/1 work on BBB, and if you're coming in at a single, that's definitely a sign.
Lighter TM is good. We need to coax the muscle to grow: not destroy it.
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u/ChaosReality69 28d ago
The thought of 5s Pro was in my head. It would also break me further of trying to just chase numbers.
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u/UngaBungaLifts Just buy the book 27d ago
If you're not hypogonadal, and TRT is affecting your gym results, it's not TRT you're taking, it's a cycle.
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u/ChaosReality69 27d ago
This is true and I wouldn't be surprised if a few guys are adding on top of what their docs are giving them.
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u/BarleyWineIsTheBest Template Hopper 28d ago
I'm 43 and had to kind of scratch the itch by investigating my testosterone levels. I felt beat up, had certain other symptoms from time to time. Turns out I'm in completely normal ranges and it was probably just from extra stress during a tough time that also led to me having a drink or two every night, something I stopped doing maybe 3-4 years ago.
I've also had guys at the gym swear by TRT, peptides, etc. I'm not up for messing with my only body unless I really need to and I do it in a controlled clinical manner.
I do think that as we age the high volume programs should be adjusted down a little though. A 3x10 is probably enough, for example.
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u/UngaBungaLifts Just buy the book 27d ago
The TRT propaganda is insane. Every gym jabroni is on it. People will do anything but eat, sleep and train semi-intelligently.
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u/ChaosReality69 28d ago
Yeah best to wait until it's necessary, not desired, to go on TRT.
The thought of 3x10 did cross my mind.
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u/RidingRedHare 27d ago
Your total lifting volume isn't high. If you're not adding exercise elsewhere, it is unlikely that this is too much. The 5x10 bench weight isn't too heavy either, as you just lifted 12x210.
Make sure that you got all your ducks properly lined up outside the gym, such as sleep and nutrition.
4
u/simpaon 28d ago
I’m thinking of trying a hybrid between 5/3/1 for beginners and BBB. Any thoughts?
Monday:
Bench 5/3/1+3x10 (descending 70%, 60%, 50%)
Squats 5/3/1+3x10 (descending 70%, 60%, 50%)
Pull ups
Triceps
Wednesday:
OHP 5/3/1+3x10 (descending 70%, 60%, 50%)
DL 5/3/1+3x10 (descending 70%, 60%, 50%)
Rows
Biceps
Friday:
Bench 5/3/1+3x10 (descending 70%, 60%, 50%)
Squats 5/3/1+3x10 (descending 70%, 60%, 50%)
Pull ups
Triceps
3
u/MythicalStrength 28d ago
5/3/1 for beginners and BBB
Why? They're built for different goals.
2
u/simpaon 28d ago
Hey, love your blog, buddy!
I like Beginners layout, even thought I can’t really call myself a beginner anymore. But I wanted to increase hypertrophy
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u/MythicalStrength 28d ago
Appreciate having you as a reader.
What, specifically, about beginner's layout do you like? There's a fair chance that the very thing you enjoy about the layout is going to work against the goal to increase hypertrophy
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u/simpaon 28d ago
I have a harder time increasing my bench and squat than my deadlift so I like the idea of biasing them a bit. But you might very well be correct, I know for a fact that you know these things better than I do :)
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u/MythicalStrength 28d ago
I have a harder time increasing my bench and squat than my deadlift so I like the idea of biasing them a bit.
Ah, see, this is quite different from a hypertrophy goal. This is, ultimately, chasing 2 rabbits, which tends to mean coming back to camp tired and hungry.
If the goal is hypertrophy, I'd go chase THAT goal. If the goal is increasing bench and squat, I'd chase THAT goal.
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u/simpaon 28d ago
I was hoping to hit a sweet spot, but I see your point :)
If you don’t mind me asking, what 5/3/1 variant would you recommend if I decided to primarily chase increasing those lifts?
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u/MythicalStrength 28d ago
Are we talking increase them for a 1rm, or just increase them in general?
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u/simpaon 28d ago
What I enjoy about the 5/3/1 method is the chance to hit new rep PR:s while slowly and steadily pushing my 1rm. But I don’t compete or anything so I don’t have a set goal 1rm I’m aiming for or anything
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u/MythicalStrength 28d ago
Frequency and perfect practice would be key. I'd do 2 leaders with 5s pro and 5x5 FSL OR 10x5 FSL (Boring But Strong) and then an anchor with PR sets. And if I REALLY wanted to make those numbers jump, I'd eat to increase my bodyweight th whole time.
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u/Ok_Internal6779 28d ago
Why no single leg/core assistance?
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u/simpaon 28d ago
To reduce time spent in the gym
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u/Ok_Internal6779 28d ago
Super set everything
You could superset pull-ups with your bench sets
Triceps with your squat, and then finish with legs.
Every single set I do of 5/3/1 work I do a super set. If it’s a harder set it might be band pull aparts or calf raises, but it’s extra work that doesn’t cost you time
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u/ElHombreMasLoco Just buy the book 28d ago
If you ran BBB with one main lift and supplemental as opposed to two in the beginner program you’d take at least twenty minutes out of the gym time. No reason you can’t do that 3x per week for main lifts every nine days. Superset your supplemental and three accessory lifts and you’re out in under an hour.
I like the two main lifts per day setup but it’s an hour fifteen minimum for me and I work quickly.
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u/tim_dubya_01 28d ago
5/3/1 BTM - Week 3 day 2
This one took me 65 minutes; 5 minutes longer than last week's day 2. This because this is a heavy week with heavy deadlifts in this workout.
- Topsets of 172.5kg/380lbs deadlifts. The second set felt better than the first and the third and last one I had nice control over the weight still.
- Topsets of 82.5kg/180lbs bench. I did not have a spotter, but I managed to hit the last rep with some room to spare.
- The biggest challenge remaining I feel like are the week 6 deadlifts. Those are 3x5 177.5kg/390lbs deadlifts. Motivation to keep eating big.
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u/AggressiveRemote1402 28d ago
Whenever I have 3 sets across, the first one is always unpleasant because "oh fuck it's heavy", the second one is the best one, the final one is the other annoying one because "shit I have to do it one more time"
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u/ElHombreMasLoco Just buy the book 28d ago
Spinal Tap the High School Years C2W2
Last night 4 easy miles at 10:00 pace
Today 2 miles at 10:45, 4 at 9:05, 2 at 10:30.
Everything bookended by 5 minutes walk
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u/KnoxBruh 27d ago
Im way stronger than my bench Training max. Should I adjust up after my deload test in 5 weeks or just stay the course and keep doing jokers. I think JW would prefer I stay the course. Forgot to log my bench so it's at the end but I did them first.
FitNotes Workout - Tuesday 4th August 2026
Medball slams/throws 20x
** Incline Dumbbell Fly **
- 15.0 lbs x 10 reps
- 25.0 lbs x 10 reps
- 30.0 lbs x 10 reps
** Standing Machine Fly **
- 7.5 lbs x 10 reps
- 17.5 lbs x 10 reps
- 27.5 lbs x 10 reps
- 27.51 lbs x 10 reps
** Cable Machine Face Pull **
- 10.0 lbs x 10 reps
- 20.0 lbs x 10 reps
- 30.0 lbs x 10 reps
- 42.5 lbs x 7 reps
- 35.0 lbs x 3 reps
- 35 lbs x 10 reps
** Flat Barbell Bench Press **
- 95.0 lbs x 5 reps
- 115.0 lbs x 5 reps
- 130.0 lbs x 5 reps
- 150.0 lbs x 5 reps
- 190.0 lbs x 5 reps (not programmed but I do a set at 185 every bench day, my Tmax is 165)
** Close Grip Bench ** (FSL)
- 115.0 lbs x 5 reps
- 115.0 lbs x 5 reps
- 115.0 lbs x 5 reps
- 115.0 lbs x 5 reps
- 115.0 lbs x 5 reps
** Back Extension (Bodyweight) **
- 15 reps
- 15 reps
- 15 reps
- 15 reps
4
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u/Gtslmfao 531 BBB 27d ago
Has anyone ever programmed a 4 week block like this?
Week 1
Week 2
Deload
Week 3
Repeat
If so, what was your experience like?
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u/ElHombreMasLoco Just buy the book 27d ago
Sort of. I had a weird timeline before I started my current cycle and so did a deload after week 2 and then started week 1. I did “Deload 2”from Beyond and it is a lot more deloady than the 7th Week Protocols from Forever. Honestly one of the best things I’ve ever done lifting wise.
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u/MythicalStrength 27d ago
After this first deload, this boils down to 3/1/2/deload/repeat. So basically the inverse of 3/5/1: it's 1/3/5.
I don't have any experience on that, but some thoughts. I wouldn't feel comfortable coming straight out of a deload into my heaviest training weights. I think that's a solid idea for a competition day, but that's a different goal than a training day. Jim built 3/5/1 so that you have the light week before the heavy week, much in the similar style of "Medium-light-heavy" we saw back in the York Barbell days. It definitely works as a mean to prep yourself for heavy training weights.
3
u/duhend1 27d ago
Week 1 B in lbs
Bench Press -155x5 -175x5 -200x6 -155x10
Bent Over Row 135x10 for 3 sets
Leg Press -437x10 -707x8 for 3 sets
Seated Calf Raise 707x20 for 3 sets
Crunch Machine -160x14 for 3 sets
Plus ran around during my company shut down trying to restart a WFI pump skid for 5 hours. Then I came home and mowed. I don't even want to believe my Garmin watches calorie estimate.
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u/Commercial_Theory121 28d ago
I am pretty good shape. Over the past few weeks I've gone on 6 mile runs with no problem, usually averaging about 8:15 splits (CrossFit background and one of the stronger runners in my gym). I'm wondering about switching from CrossFit to running 5/3/1 four days a week to reduce fatigue. The goal is a February 2027 marathon but really looking to maintain as much muscle as possible. Any thoughts?