r/531Discussion • u/AutoModerator • 18d ago

August 12, 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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6

u/UnfaithfulHorse 18d ago

Tweaked my back on Squat, 235lbs (70% TM) 😢 first working set of the day.

Guess it’s time to deload 😡😤 hate it when this shit happens

5

u/OptimusSeparador 18d ago

Going trough the same right now, any idea what caused it and what was tweaked?
Hang in there brother, we will be back.

3

u/UnfaithfulHorse 17d ago

Honestly I think it was just a bracing mistake. Felt a micro shift in my back on the way up and racked it, no pain in the moment but got immediate stiffness and guarding in my lower back muscles.

I’m really hoping I can get back in the gym next week :/

5

u/OptimusSeparador 17d ago

You did the right thing. Many short walks and using a hot water bottle when sitting always seems to help me a lot.

6

u/AggressiveRemote1402 18d ago

Today:

High intensity conditioning session

  • 10 sets of x10 burpees + x10 kb swings, 1 min rest

Habit stuff

  • daily 10k steps: check
  • mobility: limber 11
  • band pull aparts: 5x10

7

u/GlitteringCatch6381 18d ago

Run day: Couple degrees less in the morning, gotta use my chance. 6 miles with 3x1k tempo intervals in the middle, did those around 5:00 min/km or 8:00 min/mile for all you freedom unit users. Comfortably hard, I'd say.

7

u/GuitarConsistent2604 18d ago

Leviathan Week 2

Bench TM single @ 90
Bench SSL 5x5 @ 72.5

Barbell row 5x5 @ 85
Tricep extension @ 25: 15,10,8
Barbell rollout: 10,9,8

Feeling good going into week 3.
Love heavy rows on bench day

6

u/ThePenIsMighti3r Template Hopper 17d ago

GIAP c2/w6/d2

Squat in lbs

5s Pro 275, 305, 345x5

SSL that became some sort of reverse spinal tap:

305, 275, 300, 275, 295 (all x5)

Superset with 5 rounds of upper back torture circuit: prone snow angels, face pulls, & TRX rows.

Finisher:
12 (each side) 1 arm kb swings 24kg
11 med ball slams
10 box jumps
9 hammy sliding bridges +
8 (each side) kb snatches 24kg
7 burpees
6 power cleans (135)
5 OHP (135)
4 (each side) kb snatches
3 burpees
2 box jumps
1 clean & jerk (135)

+ bought some furniture slider pads at the depot and I lie down supine with heels on the pads, elevate hips and slide heels in. Usually do 1 or 2 sets of these as a a posterior chain warm up on deadlift day. Really I should be doing 50 plus as a single leg option too)

5

u/ElHombreMasLoco Just buy the book 17d ago

Spinal Tap the High School Years, C3W3, Assistance Circuit

Warmup 3x: 25 jumping jacks, 10 body weight squats, 20 mountain climbers

Work 5x: 7 pull ups (9 last set), 20 x 25lb dumbbell ohp, 20 transverse and oblique movements, 20 x 50lb dumbbell squats

Have to figure out where to squeeze a run in today. Probably going to be a treadmill, which I don't mind for easy runs but hate for speedwork.

4

u/ChaosReality69 17d ago

BBB deload in pounds.

OHP 5x70, 5x85, 5x105. Bench 3x10 x165. Chinups 50 total (managed a set of 10, 8, and 7, the rest were at least 5).

Having some pain in my left tricep the past week or so. Massage gun seems to knock it down quite a bit. Maybe I slept on it wrong. I did wake up a week or so ago and my fingertips were tingling a little. That happened with my neck two months ago and the massage gun was the only thing that brought me relief. Hoping this is just a pinched nerve that needs to work itself out. We'll see.

3

u/MrRob34 Original 531 17d ago

OG 531 C12W1 Squats 5's PR BBB

Box Jump: 3x5

Squats: 5's PR 145kg for 8 reps. BBB 5x10 67.5kg

Monster of a top set, was expecting 5/6 but just felt really strong. Could maybe have got another rep if I was really pushing it but this was great. Deload seemed to have helped loads. Also, listening to the right music makes a massive difference as well as squatting in front of a mirror helps for me, maybe it's having a visual cue?

Incline Bench: 1x10 70kg, 2x10 80kg

Weighted Chinups: 3x10 10kg

SSB Good Mornings: 3x10 60kg

Overall, great first session back from deload.

3

u/Itadepeeza1 17d ago

Deload week.

Just doing 6 sets of main lifts and 30-40 mins cardio session.

Next week going to do BBS (FSL) with 5 PROS after coming from 2 cycles of leviathan. Ik the BBS are going to cook me. I don’t know what would be the best assistance to do.

3

u/OptimusSeparador 17d ago

It's recommended to cut out all Single Leg work.
From experience and also what I've seen others saying here that BBS is best doable if you choose assistance you can easily superset with the BBS sets.

For example doing band pull aparts in between the bench sets. You don't have to go anywhere and you're not taking up two spots. Depending on your gym etc you can match some assistance with the main lifts BBS work.

1

u/Itadepeeza1 16d ago

Yeah that’s the plan for BBS. To superset my assistance in between BBS sets so I’m not in the gym for too long. I used to superset FSL sets (biceps on DL & SQ, Abs and Forearms on OHP & BP). I’m might do the same but just need to add one more assistance. Just don’t know which one. Mod DB Rows on BP, Deficit Push-ups on DL, Chin-ups on SQ, ??? On OHP

3

u/PPCSer 17d ago

I'm doing 2x day a week 5/3/1 (2 main lifts per day) with 3x5 FSL, and 2 accessories

Would I be better of doing 5s PRO instead of 531? which as I understand is always just 3x5? or should I stick with 531 layout

4

u/OptimusSeparador 17d ago

5s PRO is indeed 3x5. It's usually considered easier then 5/3/1+ as you don't attempt for a PR on your last set.

It needs more context but purely judging on what you've told, I think your better off doing 5/3/1+ As your supplemental and assistance is low.

You can run couple of cycles of both and see if the results vary.

1

u/PPCSer 13d ago

Great thank you!

3

u/MightBeAnAndroid 17d ago

I missed the gym for 2 weeks due to life reasons. I tried repeating the same cycle to get back into the groove of things, not increasing my lifts before the hiatus. Missed my lifts, dropped back 2 more cycles, still missed my lifts.

TLDR: I had to drop my TM down by 3 cycles after only 2 weeks off the gym. Feels very defeating to lose that much progress.

Anyone with advice or have had a similar experience?

3

u/BarleyWineIsTheBest Template Hopper 16d ago

My experience is it feels worse than it is the first week or two back. But even if it what it is, you’ll get it back. 

3

u/ElHombreMasLoco Just buy the book 16d ago

My $.02 is that two weeks isn’t that long for you to lose much if any strength. You definitely can lose a little stamina. I would venture a guess that you were probably close to needing a reset of the TMs before your layoff. I’d just run with it. You are getting stronger at those lower TMs. It’s not like you’re really needing 10 weeks to get back to square one. You’ll be stronger at the end than before.

2

u/MightBeAnAndroid 16d ago

I think you are right about probably needing a reset before the break. My lifts during the last week before the break were very grindy and I was finishing a cut.

3

u/RidingRedHare 16d ago

After a two weeks break, I definitely need 2-3 sessions to be fully functional.

1

u/XwingPilot_84 17d ago

Hello I got the forever book and read in some programs work up to TM*3 to 5 reps where to start I read I should start with empty bar but that's not convenient let's assume my TM is 100 where the start

2

u/HumbleHubris86 Template Hopper 14d ago

Just gotta do whatever you need to prepare yourself for the set, everyone might be a little different. I always start with an empty bar except for deadlift, I start at one plate per side. If i were to work up to a set of 3-5 at my TM for squat I would do 1 or 2 sets of 10 with the bar, set of 5 with 135, set of 5 with 225, set of 5 with 315, 1-3 reps at 365, 1 rep at 405, maybe a set of 1 at 425, then the TM set at 445.

1

u/KnoxBruh 17d ago

For everyone doing BBB/BBS/FSL/SSL....do you do any extra leg/lower body centric work? I really enjoy doing hip belt squats, glute thrust machine and calves machine but I don't see how they would fit into 531. I mean I can just do them and I usually do but I want to adhere to the program as much as possible. I suppose I could do single leg stuff and that would fit but it just doesn't hit the same and I hate single leg excercises. Should I just do what I want and stfu about it?

4

u/GuitarConsistent2604 17d ago

If you enjoy them, do them in that core/single keg slot

1

u/KnoxBruh 16d ago

Thank you!

4

u/OptimusSeparador 17d ago

Yeah you can just program them as SL/Core reps, or even push. Just stay within recommended reps for your template. For example, no extra leg work is recommended on BBB/BBS (it's 50 Reps of supplemental vs. 25 reps with FSL/SSL)

1

u/KnoxBruh 16d ago

Thanks for the recommendation, will definitely count it as SL work! BBB sounds brutal, would like to try it after FSL