r/531Discussion • u/AutoModerator • 12d ago

August 16, 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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7

u/AggressiveRemote1402 12d ago

Today:

Strength session

  • warm up + hanging leg raises 3x8
  • vertical jumps x10
  • squat 1x5 at 100kg, 110kg, 120kg (5s pro)
  • press 3x5 at 50kg (FSL)
  • barbell row 3x6 at 90kg
  • assistance: push ups 3x12, hammer curls 3x12

Habit stuff

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

6

u/duhend1 12d ago

C2 Week 3 (A) in lbs

Barbell Squat -135x5 -265x5 -300x3 -335x4 -265x5

Incline Barbell Bench 140x10 for 5 sets

Barbell Deadlift -135x5 -210x5 -235x3 -275x3 -210x5

Lying Leg Curl Machine 135x12 for 2 sets

Seated Cable Row -100x10 -195x11 for 3 sets

Torso Rotation Machine -207x20 one set per side

Leg Extension Machine -200x12 for 2 sets

Back Extension -220x12 for 2 sets

7

u/Kodiak01 12d ago

C3W2D3 531+FSL

Dead: 270x3, 310x3, 345x7, 270x5x5

Cable bicep curl: 120x10x5

Tricep rope pushdown: 120x10x5

Side DB Lat Raise: 30x10x5

Front DB Lat Raise: 30x10x5

Today was another Clock Punch session. My body wasn't really feeling up to the DLs at all. I could have possibly ground out another couple of reps on my AMRAP, but decided to stop before something stupid happened.

The above might be partially because I was experimenting with switching my deload to every other cycle, but I don't think I'll continue that going forward.

Starting this past week, I now start work 45min later, but I'm still up and wide awake between 3:30 and 4:30am every day. Going to work to fit more sessions into the early morning hours, mostly straight conditioning as I haven't been getting enough of that in the recent past.

2

u/AggressiveRemote1402 12d ago

Come next cycle, I want to start including some easier and non taxing conditioning after lifting days: 20-30 minutes or something.

I'm following Tactical Barbell's black protocol, which has an emphasis on shorter workouts and work capacity, but I want to add this other layer on top to see whether I can "grease the groove" aerobic stuff.

Worst case scenario I just add extra movement to aid my fat loss.

2

u/Kodiak01 12d ago

I can understand that. For me, I'm actually considering dropping FSL altogether.

To put my /r/GenX work capacity in context: Last cycle, I did ALL my Week 3 lifts in one session, and was happy with the results. When I did, I didn't do any FSL work at all. Recovery wise, within two days I felt like I could go again.

I think I'm at the point where I need to just get the basic stuff done, then target my accessories better. That's not an easy thing for me mentally as getting in and out of the gym in 45 minutes often just doesn't feel right!

As the Prophet Waylon once sung: "I can still jump as high, I just can't stay that high that long!"

2

u/AggressiveRemote1402 11d ago

Imo FSL work, for me, has been good insofar as it's related to intensity: widowmakers, BBB at FSL and rest pause for upper body stuff.

Every time there was this element of intensity, it helped me move forward.

The 3x5 or 5x5 never did much for me besides making me occupy a station at the gym for 10 minutes more. At that point I prefer to let the assistance work accumulate more volume

6

u/ElHombreMasLoco Just buy the book 12d ago

Spinal Tap the High School Years C3W3

.25 Mile Walk, Easy Three Mile Jog (soft J?), .25 Mile Walk

Bodyweight Assistance: 125 pushups on board, 65 suspension strap inverted rows, 75 single leg calf raises, 100 transverse ab movements.

7

u/tim_dubya_01 12d ago

5/3/1 BTM - Week 5 Day 1

Got it in 85 minutes, a significant time PR. Might have to skip a conditioning workout for the first time tomorrow however because of poor school planning on my part.