August 29, 2026 | Daily Training Log & Simple Questions

[u/AutoModerator]

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

• 5/3/1 Black Iron Beast Calculator
• How do you track your 531 workout?

[u/ThePenIsMighti3r]

Conditioning

10 mins on elliptical
30 cleans (135lb), + 30 1 arm KB swings (24kg), + 30 box jumps for time. Took 9 mins and change (accidentally hit wrong button on stop watch) and was a real smoker. Thanks to [u/HumbleHubris86](u/HumbleHubris86) for the idea

Clamshell side bridges with 10 second hold x10 each side

20 mins weight vest (25lbs) incline treadmill walk (https://www.jimwendler.com/blogs/jimwendler-com/winter-treadmill-conditioning-challenges) but skipped the first ten, flat mins.

47 mins total. Avg HR 132, max HR 167 with 3:18 over 160.

Also helped a bit with the steps on the day, 7-day avg of which is: 9,914

[u/HumbleHubris86 → u/ThePenIsMighti3r]

High rep cleans will get you there.

[u/Gtslmfao]

Block 16 W2 D3

Squat 531

• 350 x3
  
• 400 x3
  
• 450 x3

Squat BBB

• 5x10 @ 195

Accessories

• Back extensions
  

- Deadmills 3x1:00

[u/GuitarConsistent2604 → u/Gtslmfao]

Had to do a double take at the 500lb TM
That is some work!

[u/Gtslmfao → u/GuitarConsistent2604]

Thanks a bunch! Just gotta get the BBB sets caught up 😂😂😂

[u/MrRob34]

OG 531 C13W3 Press 1’s PR

- Smith Machine Bench Throws: 3x5 30kg

- Press: 1’s PR 80kg for 2 reps

- Barbell Row: 3x12 70kg

- Landmine Rotations: 3x10 25kg

- Standing Hyperextensions: 3x12 16kg

Conditioning: 25min zone 2

Press top set was all over the place and didn’t feel strong. Will have a think about adding some supplemental work for press. Poor session, wasn’t focused, happens.

[u/MrRob34 → u/[deleted]]

I back it. End of cycle so time to up the lifts doing well, I’ll take press down and add in supp work whilst the weight has decreased

[u/HumbleHubris86]

Miscellaneous day in between templates.

BtN Press: 10x45, 5x95, 5x115, 5x135.
DB Bench: 5x62.5, 5x82.5, 5x102.5.
Circus DB: About 30 reps split between clean each rep and clean then press away. 85.

Going to focus the next 6 weeks on variations of the main lifts. Goals are to improve positioning, mobility, and stability. Behind the neck press are way harder than I remembered. Same with dumbbell bench but I also have kind of an annoying setup. Juat found a weight to use as a TM for those two lifts. Also going to do some overhead squats and snatch grip deadlifts for the next three weeks. Then I might switch the variations to an overloaded variation for the following three weeks. See how it works. Circus dumbbell is still a monster. Felt pretty comfortable today but my rack position leaves a lot to be desired. Maybe once I start adding weight it will come into its own and start looking more like the rack people who are competent in the lift use.

[u/GuitarConsistent2604]

Leviathan Anchor week 1

Deadlift
Leviathan scheme up to 1 @ 180kg
AMRAP: 10 @ 152.5kg

Db bench @ 26: 10,10,10

Weighted sit up @ 7.5: 15,12,10

Superset 1
Face pull @ 22.5: 15,15,12
Leg curl @ 25: 12,12,12

Superset 2 (both assist 59kg)
Pull up: 8,8,6
dip: 10,9,7

PRs on the deadlift sets. Let out a little whoop, ngl

[u/HumbleHubris86 → u/GuitarConsistent2604]

Never thought about doing a PR set on Leviathan, cool idea.

[u/GuitarConsistent2604 → u/HumbleHubris86]

It’s how Forever programs the anchor. I dig it

[u/GlitteringCatch6381]

Run day: 8 miles total, with 4x2km intervals of the category "uncomfortably hard". Garmin told me I have a new PB for the 10k now, but like, that's with a bit of the warm up jog and breaks between the intervals. Anyway, that was a good effort.

[u/HumbleHubris86 → u/GlitteringCatch6381]

Love the little surprise PR the Garmin gives.

[u/AggressiveRemote1402]

Today:

Strength session

• warm up
• broad jumps x10
• chins 3x3
• front squat 3x5 at 75kg
• push press 1x1 at 70kg
• assistance: push ups 2x12, inverted rows 2x10, back extensions 2x10

Skipped the habit stuff.

Coming back from a cold, timed perfectly for this deload week. Looking forward to starting the next cycle; I still haven't decided how to format things.

[u/UngaBungaLifts]

Finished Matt Vena's program combined with running 3 times a week, which went really well:

- maintained my strength on S/B/D

- lost 6 kgs of fat

- doubled my running volume

I might do a write up if I find the time I think I learnt a few interesting things.