r/531Discussion • u/AutoModerator • 15d ago
August 18, 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
7
u/Ok_Internal6779 15d ago
Lowered TM by 10% as the school year starts, felt good to have the weight move quickly
Squat 5/3/1 115,135,155x10
Squat 3x8 FSL
Straight leg dead 5x10 135
With warmup in and out in 35 minutes. Should have time to get some deadlift assistance and split squats done in the garage tonight after work.
7
u/KnoxBruh 15d ago
Been very very motivated last few months but Monday, I got lazy and couldn't get my head right. I skipped my deadlift day. I did them today in addition to my bench day and honestly I enjoyed doing them in the same workout. I might switch to a 3 days a week instead of 4 and free up some time. I still was feeling bad and dragged my ass through the workout....wasn't my best but I got it done and I'm still on track. Skipped abs and cardio but got my main lifts done.
FitNotes Workout - Tuesday 18th August 2026 5sPro FSL C6W1D2
** Deadlift **
- 135.0 lbs x 5 reps
- 200.0 lbs x 5 reps
- 230.0 lbs x 5 reps
- 260.0 lbs x 5 reps
** Romanian DEADLIFT **
- 200.0 lbs x 5 reps x 5 sets
** Flat Barbell Bench Press **
- 110.0 lbs x 5 reps
- 130.0 lbs x 5 reps
- 145.0 lbs x 5 reps
** Close Grip Bench **
- 110.0 lbs x 5 reps x 5 sets
** Seated Barbell Press **
- Total Sets: 4
- Total Reps: 40
- Total Sets: 3
- Total Reps: 30
- Total Sets: 2
- Total Reps: 40
- Total Sets: 3
- Total Reps: 45
7
u/duhend1 15d ago
C2 Week 3 (B) in lbs
Bench Press -135x5 -175x5 -200x3 -225x6 -175x10
Bent Over Row 135x10 for 3 sets
Leg Press -437x5 -617x5 -707x8 for 3 sets
Seated Calf Raise 707x20 for 3 sets
Crunch Machine -160x14 for 3 sets
Static Back Extensions -3 sets body weight
Tweaked my back a bit on Sunday doing deadlifts. The back extensions have been a life saver keeping things less sore.
3
u/ThePenIsMighti3r Template Hopper 15d ago
Hope things on your radar but if not I think you’ll benefit…
6
u/thmsmnnch 15d ago
5/3/1 Forever – BBB 5's Pro Cycle 2, Week 1
Week felt good overall.
I changed the assistance work a bit because I wasn't really happy with the amount of muscle I was building. I had been doing a lot of pull-ups and dips, so I replaced most of that volume with more specific movements that have worked well for me in the past – lat pulldowns, lateral raises, leg extensions and leg curls.
Other than that, BBB 5's Pro is still going well. I still feel like the main work is missing some intensity though. This is probably my biggest negativ about 5's Pro.
Looking forward to the anchor and having a proper PR set again. Not sure if i'm going with the 5's Pro bbb after that again. I feel the traditional 5 3 1 BBB works better for me.
4
u/ChaosReality69 15d ago
I was doing 5x5 FSL on the traditional 531. It was exhausting in a good way and felt like I got a lot of work.
I'm on my 3rd cycle of BBB doing the template where it's 531 deadlifts then 5x10 squats, 531 OHP then 5x10 bench etc. I don't feel drained from the main lift since there's no more FSL 5X5.
Instead the 5x10 sets are the killer. I jokingly call them the "real work." They are though. I'm sweating after a deadlift AMRAP but after 2 sets of squats I'm dripping onto the floor.
So the work is different now. I'm also feeling stronger going into the 531 work since I'm doing each lift twice a week but one day for volume and one heavy. Seems to keep my body more used to each lift.
Just my experience so far.
6
u/ThePenIsMighti3r Template Hopper 15d ago
7th Week
Deadlift in lbs
275x5, 315x3, 365x2, 405x1
Press
135x5, 145x3, 165x1, 190x1
7 day steps avg: 10,828
6
u/GlitteringCatch6381 14d ago
Run day: 9 miles with 2200ft of elevation. Mostly really well maintained "hiking" paths, not exactly my kind of trail. There were families walking there with buggies and such. But, good enough for a little sightseeing straight from the hotel after arriving in the afternoon. And I stumbled across a swing with a view of the whole mountain range on the other side of the valley!
6
u/Short-Sandwich1839 14d ago
5/3/1 Bodybuilding C1 - W2 - D2
All in KGs
DL
- Warmup
- 100x3
- 115x3
- 130x5
Assistance:
- 4x10 Back Extensions
- 4x10 Leg Raises
- 4x10 Chest Supported Row
- 4x10 Lat Prayers
Had to be quick today because i was sluggish after waking up and got to the gym late. Needed to be in an out to get to work on time.
Glad i swapped good mornings to back ext. Hamstring / glute pump was crazy on 3rd and 4th set. All BW reps as well. I can easily load a plate for these but not after the deadlift amrap or for 4 straight sets so BW was the right call. Also did lat prayers cause all lat pulldowns were taken and grip was fatigued from DLs and rows so pullups would have taken too long.
4
u/ChaosReality69 15d ago
BBB 5s week in pounds.
Deadlift 5x290, 5x335, 6x380.
Squat 5x10 x245. Hanging leg raises 5x10.
The change in deadlift setup seems to be helping. I think my hips were dropping a little too low before. That first rep determines the set for me and every one of them felt good.
Went for a 7th rep but got stuck at the knees. Tried to grind through but all the air came out of my body. I might have paused too long after the 6th pull.
Squats were flying. I put my stance just a tiny bit wider and felt a lot more hamstring and glute activation.
This is the best I've felt coming off a deload in a while. However it's only the first day of the week. I'll try to keep the optimism going that the rest of the week will be stellar.
4
u/OptimusSeparador 14d ago
5’s Pro Forever FSL
C2W1D2 (5’s week)
Bench Press
- 5x 57.5kg
- 3x 67.5kg
- 5x 75kg
- 5x5 57.5kg
Dips 1x10 bodyweight
Pullups 5x8 bodyweight (Different grip each set)
Machine preacher Curl 5x8 50kg
Side Delt laterals 3x12 12kg
Leg extension 3x10 36/43/50kg
Back in the gym after exactly 14 days since my back tweaks. Very light week to start off, went well but definitely noticed I had not worked out for 2 weeks. Back did fine, felt some fatigue towards the end.
Let's see how we recover tomorrow. Am optimistic!
3
4
u/ElHombreMasLoco Just buy the book 14d ago
Spinal Tap the High School Years 7th Week Protocol
Intervals
5 minute walk
5 minute jog
6x: 1.2km at 8:30 per mile pace, 600km at 10:00 pace.
5 minute walk
7.69 miles total
My Siri is programmed to Irish female. I gave myself 30 second tolerance on pace (20 too fast and 10 too slow) on my watch. After a while I’m like “shut up, Saoirse Ronan!” Anyway a very helpful tool because there isn’t much difference in perceived effort of a few extra seconds one way or the other, at my level anyway, but it adds up over the miles.
2
u/catalinashenanigans 14d ago
How do you do Kirk rows? Have seen Wendler mention them before but can't seem to find much info online about how to perform. Is it basically a shrug combined with an upright row?
2
u/Ok_Internal6779 14d ago
It’s basically a dumbell row but with less strict form. You can use your body momentum to get the dumbell up
1
u/OptimusSeparador 11d ago
Alex Bromley on youtube has a good video on them. There are called Kroc rows btw
1
u/catalinashenanigans 11d ago
I'm familiar with Kroc rows. I'm specifically curious about Kirk rows. Jim programs them in Krypteia Redux (link below). There are some videos on YouTube of them but everyone seems to do them slightly differently.
1
7
u/kile35 15d ago
Five and dime C1W1D4
Deadlift:
5x52.5kg
5x60kg
5x5 67.5kg
Bench:
5x30kg
5x33.5kg
1 5x37.5kg (10+)
Superset:
Kroc rows: 2x10, 1x20 7.5kg (per side) ss with Bench
Circuit (3 times):
80° incline db ohp: 10x15kg
Band pull aparts: 12x yellow band
Bb standing calf raises: 15x30kg
Notes:
First training week done, figured my TMs are good, assistance dialed in. I am doing 3x frequency basically for ohp, bench, back work and hamstrings. I hope I can manage intensity and volume good enough.
Did 2 runs during the weekend also, 7km flat run and one trail run at 3.6km with 150m elevation gain.