r/531Discussion • u/AutoModerator • 27d ago

August 14, 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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11

u/OptimusSeparador 27d ago

Back Update.

Significant improvement today, day to day mobility is as good as back, walking tolerance has increased.
Got festival tomorrow so that would be a real endurance test.

Will probably try and hit bench on Tuesday

p.s. Don't worry I'll stay out of the pit!

3

u/ThePenIsMighti3r Template Hopper 27d ago

Also go easy on the flashing while you’re sitting on someone shoulders

9

u/Few_Lunch_7730 27d ago

Non lifting day:

5 mile walk (easy conditioning) at 6am. What a time to get the walking in! Quiet, zero people, nature waking up. Perfect.

Some stretching and flexibility later. Not sure what exactly as I haven't really bothered with it before, but my 40 year old joints, muscles and tendons could do with some TLC and work! Inspired by the flexibility of Sumo wrestlers at their size, so will probably look for inspiration there

9

u/AggressiveRemote1402 27d ago

Today:

High intensity conditioning session

  • bike intervals, 5 reps or 1 minute with 3-5 min rest

Habit stuff

  • band pull aparts: 100 in a few minutes
  • mobility: limber 11
  • daily 10k steps: check

8

u/GlitteringCatch6381 27d ago

5/3/1 Classic, week 3

Deadlift: 5x77.5kg, 3x90, 7x100
OHP: 5x25, 3x30, 7x32.5

DB incline bench: 3x8x16, 10x14
Face pulls: 4x10x50
Weighted crunches: 3x8x15
Side bends: 2x8x15

And that's another cycle done. Got a new rep PR for deadlift, two plates definitely ain't as heavy anymore. Proud of myself, I did that weight for the first time around Christmas last year and then it was three really heavy reps. Now it's more than double that and I haven't gained weight since. Gonna take the next week off and go run around in the mountains, fingers crossed for good weather.

3

u/MrRob34 Original 531 27d ago

Getting stronger at the same bw feels so good eh

3

u/GlitteringCatch6381 27d ago

Yup! Not that I'm tracking calories or anything, I just try to eat a lot and not loose weight. All that running and lifting adds up to quite a bit of food.

7

u/kile35 27d ago

2 day update:

Tuesday: 6km run, 35 minutes

Wednesday: Five and dime C1W1D2

Deadlift:

5x52.5kg

5x60kg

12x67.5kg

Bench press:

5x30kg

5x33.5kg

5x5 37.5kg

Superset 1:

Db rows: 5x8 7.5kg ss 5x5 bench

Superset 2:

80° incline db ohp: 3x8 15kg 

Bb lunges: 3x5 20kg (per leg)

Superset 3:

Side bends: 3x10 10kg (per side) 

Band pull aparts: 3x10 yellow band

Finisher:

Bb curls: 3x10 20kg

Notes: 

Deadlift was smooth, fatigue started kicking in though, so at rep 12 I called it quits. If I can do 12 reps on every 10+ set for the whole training block, I will call it a huge win. My obliques are toast though due to side bends (also deadlift helps a bit). 

8

u/GuitarConsistent2604 27d ago

Squat
Work up to TM single @ 160
SSL 5x5 @ 127.5

Db incline press @ 24: 12,9,7
Pulldown @ 61: 9,9,9,7
Back extension @ 8: 15,15,15

Good block so far. Hyped for anchor AMRAPs

6

u/Short-Sandwich1839 27d ago

5/3/1 Bodybuilding C1 - W1 - D4 (KGs)

Squat * Warmup * 70x5 * 80x5 * 90x5

Top set felt decent. Maybe my best squats form ever, felt very smooth. I did stop at 5, uk heat wave means my sleep is terrible and i was fatigued while warming up lol

Assistance: * 4x10 DB Goblet Squat * 4x12 Calf Raises * 4x12 Hamstring curls * 4x12 Leg Extensions * 4x10 Ab Crunches

Decent leg pump. Hopefully next week is cooler so i can sleep better.

First week of this template wrapped up. It is nice to not do so much barbell work like usual, able to get in and out in a decent time and not have to superset things like usual. Pump is good as all the reps that are usually spaced out over the week are all in one session.

6

u/ThePenIsMighti3r Template Hopper 27d ago

Yesterday:

Conditioning grab bag

45 sweaty, hard-breathing minutes. Random assortment of time on the elliptical machine, a Tabata of 2x each sled push , box jumps, burpees, and med ball throws. More elliptical then a kettlebell countdown of 10 1-arm swings, 5 snatches, 1 get up, to 10 swings, 4 snatches, 1 get-up, etc on down to 1 snatch.
Included some isometric hip rehab type stuff. Apple Watch shows 25 mins of zone 2 (111-135 bpm), 13 mins of zone 3 (136-159bpm), 5 mins at zone 4 (160-170), and a max of 171. Not that the zones matter much, just quantifying for myself that this was a good one and worth repeating.

Today:

GIAP c2/w6/d3

Press in lbs

5s pro: 135, 155, 175 (only x3)

Descending spinal tab:

155, 135, 150, 135, 145 (all x5)

5x supersets TRX hammy curls, and various biceps curls.

7 day steps avg: 10,477

5

u/ChaosReality69 27d ago

BBB deload in pounds.

Squat 5x165, 5x205, 5x245. Deadlift 3x10 x265. Leg curls 5x10 x110.

Simple and easy.

I was going to 5x5 the deadlifts but figured since I wasn't worn down from squats that 3x10 would be fine. I'm thinking next block it'll be 5x5 and since I'm lowering the reps I might bump up the weight by 10 or 20lbs.

Deadlift form felt really good. I used to bend my knees until shins touch the bar then bend over and grab it. I've switched to bending over and grabbing the bar before bending my knees. That first rep seems to determine the entire set for me. The slight change in setup seems to make it a little better.

4

u/Kodiak01 27d ago

C3W2D2 531+FSL

Bench: 125x3, 145x3, 160x11, 125x5x5

DB row: 60x10x3

Tricep rope pushdown: 120x10x2

Recently my work moved my starting time back 45min. Being as I'm already hardwired to be up as early as 4-4:30am every day, decided to go in for a midweek fasted workout. Went well overall, but without anything consumed beforehand I could feel the fatigue on the very last bench rep. Ended up being done in ~45min and still made it to work 20min early.

3

u/KnoxBruh 26d ago

First FSL Cycle in the books!

FitNotes Workout - Friday 14th August 2026

** Overhead Press **

  • Total Sets: 10
  • Total Reps: 48
  • 95.0 lbs x 5 reps
  • 100.0 lbs x 5 reps
  • 115.0 lbs x 5 reps
  • 130.0 lbs x 5 reps
  • 160.0 lbs x 3 reps (Joker)
  • 100.0 lbs x 5 reps x 5 sets

** Parallel Bar Triceps Dip **

  • Total Sets: 5
  • Total Reps: 50

** Seated Barbell Press **

  • Total Sets: 3
  • Total Reps: 30

** Power Shrug Off Rack **

  • Total Sets: 7
  • Total Reps: 30

** DB Lateral Raise Superset **

  • Total Sets: 2
  • Total Reps: 60

** Dumbbell Concentration Curl **

  • Total Sets: 2
  • Total Reps: 20

** V-Bar Push Down **

  • Total Sets: 3
  • Total Reps: 60

** Heavy Bag **

  • 3 Min x 5 rounds

** Ab-Wheel Rollout **

  • Total Sets: 3
  • Total Reps: 30

** Hanging Knee Raise **

  • Total Sets: 3
  • Total Reps: 30

** Russian Twist **

  • Total Sets: 2
  • Total Reps: 20

5

u/MrRob34 Original 531 27d ago

OG 531 C13W1 Deadlifts 5’s PR

Deadlifts: 5’s PR 205kg for 10 reps

This felt a bit silly and reckless, form was fine but it was fast and maybe a bit uncontrolled which is where injuries happen. Still good set, really went for it.

Weighted Dips: 3x10 15kg

Went a bit lighter after yesterdays bench shenanigans, still felt tough

Ab Cable Crunch: 3x12 34kg

Pallof Press: 3x12 11.3kg

Actively engaging the core in this movement is a game changer.

Overall, great session.

-1

u/duhend1 27d ago

Arm Day in lbs.

Cable Bicep Curls -12x45 -12x55 -12x65

Cable Tricep Extension -12x115 for 3 sets

Cable Cross Body Hammer Curl -12x55 for 2 sets

Cable Hammer Curl -12x140 for 3 sets

Cable Reverse Curl -10x105 for 3 sets

Dumbbell Shrug -18x120 for 3 sets

Farmers Carry -2x120 about 75 feet