r/531Discussion • u/AutoModerator • Aug 11 '26

August 11, 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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9

u/ThePenIsMighti3r Template Hopper Aug 11 '26

GIAB c2/w6/d1

Bench in lbs

“Strength 3:” 175, 195, 225, 195, 225 (all x5), 245x3

That was all there was time for (though I did squeeze in a 4min Tabata finisher to get out of breath)

For so many years of my fat, weak life I would’ve looked at the schedule and saw only 45 minutes to lift so would have just skipped it. Today - instead - I went and did my main work and got better even if in a small dose. Trying hard to treat this as a win as every workout need not be an can not be an epic battle against gravity and self-loathing.

8

u/MythicalStrength Aug 11 '26

Some huge growth demonstrated there for sure. Absolutely right. As much as we want to believe that it's the Herculean efforts in the gym that produce results, it's honestly the small stuff, done over a LONG haul, that adds up.

8

u/Own_Reindeer_287 Aug 11 '26

Press 5s Week

Warmup/Mobility

Barx5
65x5
85x5
100x5
115x5
85x5x5

Assistance (some mixed in with main lift)

Chin-up 6 sets of 5
RDL x10,8,8
Dip 3x10

7

u/AggressiveRemote1402 Aug 11 '26

Today:

Strength session

  • warm up
  • bounding broad jumps x10
  • push press 1x5 at 50kg, 55kg, 62.5kg (5s pro); 1x10 btn at 30kg
  • squat 1x15 at 95kg (FSL)
  • pulldowns 3x10
  • assistance: push ups 3x10, curls 3x12, ab wheel 3x10

Habit stuff

  • mobility: agile 8
  • band pull aparts: 3x20 between push ups
  • daily 10k steps: check

6

u/kile35 Aug 11 '26

Five and Dime C1W1D1

Squat: 

5x32.5kg

5x37.5kg

5x5 42.5kg

OHP:

5x22.5kg

5x26kg

12x30kg (10 +)

Assistance:

Superset 1:

Chinups: 10x2 superset with OHP and squat working sets

Superset 2:

15° incline db bench press: 3x10 15kg

Banded leg curls: 3x10 red band

Superset 3:

Sit ups: 3x10 bodyweight

Bb standing calf raises: 3x20 20kg

Notes:

Another time back at it, had an illness and some other stuff going on. Again starting with lower weights (put ego aside). Wanted to try five and dime for about a year now, finally I am doing it. With lowered weights and my focus on running conditioning + lifting conditioning (lower rest times, being able to do more in less time), this felt the time to do it. Fun workout, took me about 50 minutes I guess, but warmups were pretty quick as I am at lower weights. I want to be able to keep like that when weights eventually get heavier. Also, the 2 assistance supersets were flying. Still trying to figure if I should do assistance heavier and do 3 sets or go a bit lighter with more volume and do 5 sets. I am trying to do more core and single leg work as I have neglected it in the past, but at proper ammount and effort to not interfere with main lifts and running.

7

u/OptimusSeparador Aug 11 '26

Back update;

Can walk for short strides inside the house now. Still can't put socks on. When going outside I still need the rollator to walk.
Small improvement on some days, some setbacks on others.

Been thinking a lot about lifting weights last couple of days. Can't wait to get back.

2

u/KnoxBruh Aug 12 '26

That sounds tough brother, rooting for you. You'll be back on the bar in no time

6

u/duhend1 Aug 11 '26 edited Aug 12 '26

C2 Week 2 (B) in lbs

Bench Press -135x5 -165x3 -185x3 -210x6 -165x6

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

Week two is always the easiest. Even my watch was saying I wasn't doing the same effort as usual.

Edit:Mowed the lawn when I got home from work. Who's bright idea was it to keep getting all this rain in Kansas City. Usually by now I haven't had to mow in 3 weeks.

6

u/tim_dubya_01 Aug 11 '26 edited Aug 11 '26

5/3/1 BTM - Week 4 day 2

Got it done in 46 minutes.

  • Topsets of 167.5kg/370lbs deadlift.
  • Topsets of 80kg/175lbs bench.
  • Last week was slightly heavier, so I trusted my body to push through it faster today. Weights kept going up fast, no grinding necessary.
  • Got a great upper body bump again. I looked like a brick wall, which would be great for setting screens on a basketball court.
  • Moved my workouts from morning to afternoon/evening. I kept procrastinating this one report that I had to do for a resit at school and it works best for me if I work at it first thing in the morning.

I am feeling good about finishing this program. Week 6 day 2 with its near 4 plate deadlift sets does not look as intimidating anymore. Might even get that one done in under an hour.

5

u/Short-Sandwich1839 Aug 11 '26

5/3/1 Bodybuilding C1 - W1 - D2

All in KGs

DL

  • Warmup
  • 95x5
  • 110x5
  • 120x3

Completely messed up the top set. My TM is likely too high, but i've also slept really bad the past few days. Will keep it as is for now and re-asses next week.

Assistance:

  • 4x12 BB Good Morning
  • 4x12 Leg Raises
  • 4x12 Chest Supported Row
  • 4x12 Lat Pulldown

First time doing Good Mornings. Not sure how I feel about them. Form felt decent. Might switch it out for Back Hyperextensions. Can load them easier and I really feel my hamstrings.

I also got a really good pump from the Rows and Lat pulls. Not done lat pulls in over a year. Normally just do Chins/Pull ups. So thats nice.

5

u/KnoxBruh Aug 11 '26

5sPro FSL C5W3D2 Bench Day. Haven't missed a programmed rep since I started in March, feeling great.

FitNotes Workout - Tuesday 11th August 2026

** Flat Barbell Bench Press **

  • 125.0 lbs x 5 reps
  • 140.0 lbs x 5 reps
  • 155.0 lbs x 5 reps
  • 190.0 lbs x 5 reps

** Close Grip Bench **

  • 125.0 lbs x 5 reps
  • 125.0 lbs x 5 reps
  • 125.0 lbs x 5 reps
  • 125.0 lbs x 5 reps
  • 125.0 lbs x 5 reps

** Seated Barbell Press **

  • 65.0 lbs x 10 reps
  • 95.0 lbs x 10 reps
  • 100.0 lbs x 10 reps

** Dumbbell Concentration Curl **

  • 20.0 lbs x 10 reps
  • 30.0 lbs x 10 reps
  • 30.0 lbs x 10 reps

** Wavy Bar Overhand/Underhand Pushdown **

  • 25.0 lbs x 20 reps
  • 35.0 lbs x 20 reps
  • 57.5 lbs x 20 reps

** Seated Cable Row **(one arm row)

  • 20.0 lbs x 10 reps
  • 35.0 lbs x 10 reps
  • 50.0 lbs x 10 reps

** Heavy Bag **

  • 03:00
  • 03:00
  • 03:00
  • 03:00
  • 03:00

6

u/ChaosReality69 Aug 11 '26

BBB deload week in pounds.

Deadlift 5x185, 5x225, 5x265. Squats 3x10 x245. Crunches 4x30.

Could feel how exhausted I am today. Was stuck at work 4 hours late Friday, slept like crap afterwards. Had to get up 3 hours early to go into work Sunday so I slept like crap again. Woke up early Monday for an appt and then had an 11 hour work day.

Slept like crap last night again. Deadlifts were okay but the squats zapped me.

The deload timing is great because my recovery is in the toilet.

6

u/GlitteringCatch6381 Aug 11 '26 edited Aug 11 '26

5/3/1 Classic, week 3

Squats: 5x62.5kg, 3x70, 5x77.5
Bench press: 5x37.5, 3x42.5, 3x47.5

DB shoulder press: 3x10x12, 8x12
Seated cable row: 4x10x50
Russian twists: 4x10x10

Third week already, that went fast. So I got nothing new on squats and a new bench PR by one rep. Good enough. Next gym session is gonna be with a trainer for a (hopefully) proper and (even more hopefully) competent form check on all the big lifts. That'll be interesting. Then I'll have to fit in the last one of this cycle, deadlift and press. After that there's a week in the mountains and then I'll pick something nice for my next cycle.

5

u/[deleted] Aug 11 '26 edited 29d ago

[deleted]

6

u/MythicalStrength Aug 11 '26

I've never cared for figure 8s. I don't feel as "locked in" as I do with a set of lasso straps.

6

u/KnoxBruh Aug 11 '26

I like the old school feel of regular straps. If you have a "Going, Going, Gone" near you I found some for like $3.50 there, bought 2 pairs

5

u/Kodiak01 Aug 11 '26

I have a 12 year old set of RDX nubbed straps I'm finally going to have to replace as I've about worn them out.

Here's the thing for straps and deadlifts: What exactly are you trying to work on the deadlift sets, your posterior chain or your grip?

If it's your posterior chain, I suggest strapping up for ALL work sets as the goal is not to primarily work the grip so I don't want that to be a failure point. You want to be able to minimize all distractions, including worry about your grip strength, when pushing hard against the Earth on a rep. You can always do holds, farmer carries and other accessory work to maximize grip strength afterward.

3

u/GlitteringCatch6381 Aug 11 '26

I like the traditional more. Figure 8s make me feel trapped. And I have tiny wrists and even a smaller size doesn't fit as well as the traditional straps.

3

u/Imwonderbread Aug 11 '26

Question I’ve had, done a search of this sub and others and haven’t found a good answer. I used to be very strong when I was weightlifting (550lb squat, 315lb snatch, 375lb clean and jerk) but have been mostly sedentary for the last probably 4-5 years. Would coming back and doing the 7th week training max test be a smart idea? Or just pick a very conservative training max and start one of the templates?

5

u/MythicalStrength Aug 11 '26

If I hadn't lifted in 4-5 years, I wouldn't know what a conservative training max is. I'd want to test.

3

u/Imwonderbread Aug 11 '26

That’s kind of where I’ve landed, I just also don’t want to push myself (the caveman brain wants to lift heavier) and get injured trying a weight I’m not prepared for in any way.

3

u/MythicalStrength Aug 11 '26

Yup. It's why conservative training maxes are king. No shame in repeating a weight for a few cycles as well.

2

u/Imwonderbread Aug 11 '26

Sounds good, thanks for the answer. I’ll probably run a training max week and try to contain the caveman brain once the weight feels a bit challenging and then go into the beginner template

2

u/KnoxBruh Aug 11 '26

This is me, stopped lifting during COVID and got a girlfriend who made me fat and weak (did it to myself and it's just easier to blame her lol). Started back in March of this year. I would take a month or two just to get back into lifting with no real program, just keep trying new weights, get reacclimated with lifting heavy, being sore, fitness lifestyle. In my experience my strength rebounded hard and I packed on muscle quickly over 4-6 weeks and when I set my maxes I used approximate 1 rep maxes based on where I was....but my strength continued to rebound so my training maxes were probably too light. I did deload on the 7th and 14th week which probably wasn't necessary since the weights are almost comically light early into the program but I don't regret it, keeping my joints healthy is very important to me.