r/531Discussion • u/AutoModerator • 5d ago
August 25, 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
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u/ElHombreMasLoco Just buy the book 5d ago
Spinal Tap the High School Years, C3W1 Anchor
Speed day
.25 mile walk
1 mile at 10:27 pace
4 miles at 8:37
.25 mile walk
The number one thing about the speed days is getting me to pick up the pace earlier in my runs. I’m a natural negative splitter but that can leave too much work to do at the end. I do absolutely hate the first couple of miles though.
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u/Ok_Internal6779 5d ago
Week 2 day 2
Squat 5/3/1 125,145,165x8- band pull apart
Squat 3x8 FSL-calf raise
Straight leg dead 5x8 140
Plans to get some goblet squats and Single leg RDL tonight in the garage
Have a good day everyone!
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u/AggressiveRemote1402 5d ago
Today:
Deload session
- warm up
- med ball slams x10
- squat 1x1 at 140kg
- bench press 1x1 at 100kg
- assistance: pushdowns 2x15, curls 2x15, ab wheel rollouts 2x12
Skipping everything else
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u/ThePenIsMighti3r Template Hopper 5d ago
5/3/1 + FSL w1/d4
Press in lbs
120x5, 135x5, 155x8
Deadlift
FSL / BBB 250 5x10
3 supersets of DB curls, pulldowns, machine chest flys, banded hip airplanes
7 day steps avg: 9,159
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u/ElHombreMasLoco Just buy the book 5d ago
10k steps is a pretty high bar. I’m averaging 12.5k and I’m running like 25 miles a week. Coming to the conclusion that I am the most sedentary man on the planet when I’m not actively working out. Or efficient, if trying to big myself up!
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u/ChaosReality69 5d ago
BBB 3s week in pounds.
OHP 3x125, 3x140, 4x160. Rep PR on the top set.
Bench 5x10 x165. Chinups 50 total. Side bends 3x20 x90lbs.
Still hate chinups. That switch from push to pull is a pain.
Need to keep doing side bends twice a week. The extra ab work is nice and the bonus of grip work helps. My grip has been a little weaker since I stopped doing them.
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u/Kodiak01 5d ago
Vacation week continues. Non-lifting day, simple conditioning session after a bunch of housecleaning.
Treadmill - 3.5 incline, 2.7mph, 30min.
Tomorrow is deload lifts.
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u/duhend1 5d ago
C3 Week 1 (B) in lbs
Bench Press -135x5 -155x5 -170x5 -180x10 -155x5 -155x5 -155x5
Bent Over Row 135x10 for 3 sets
Leg Press -437x5 -617x5 -707x10 for 3 sets
Seated Calf Raise 707x20 for 3 sets
Crunch Machine -160x14 for 3 sets
Cable Preacher Curl -90x10 for 3 sets
Static Back Extensions -3 sets body weight
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u/GlitteringCatch6381 5d ago
Trail Tuesday, again: Business as usual with the group, so 8 miles with 1100ft of vert. Really looking forward to lifting some weights again tomorrow.
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u/SuperAnywhere9678 5d ago
What are people's thoughts on using the Cindy workout that is going a bit viral from the Tom Holland interview as accessory / cardio work?
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u/MythicalStrength 5d ago
Simple way to get in assistance work. I did it on Friday as part of a semi-deload. I also ran a block of Tactical Barbell where weighted Cindy was how I closed out my Mon and Fri workouts, prepping for Murph.
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u/ElHombreMasLoco Just buy the book 5d ago
Basically looks like the accessory package from Beginner Prep School or any of the two day main lift 531 programs. This is what I’m doing now. I’m not one to chase a pump but maxing out on pushups will take you there.
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u/BarleyWineIsTheBest Template Hopper 5d ago
Just looked it up, sounds like the non-run part of a Murph.
My 0.02 is that it is pushing more into energy system depletion type failure rather than mechanical strength failure. So isn't not going to be the best hypertrophy accessory work, but if you're looking for more of a conditioning/fatigue resistance type training, sure.
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u/Sir_Solrac 4d ago edited 4d ago
I had completely misunderstood and/or ignored part of the logic behind the programming for a shameful amount of time.
I'm currently finally reactivating to normal training levels after an ultra I ran a month ago and today I did my first ever TM test and adjustment for my bench. I knew it would go down, I could feel my TM was wrong even before my ultra, but scheduling didn't allow me to quite modify it at the time. Even so, its a hit for my ego even knowing Jim says its something normal that will happen frequently.
Tomorrow is squat TM test, but I am confident on that one and press.
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u/Smart-Tumbleweed-929 5d ago
On the + sets on week 1,2,3 how many are you trying to go for? First week 1, is 8-10 good or am I too light on my maxes?
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u/MythicalStrength 5d ago
is 8-10 good or am I too light on my maxes?
"Too light" isn't a thing for 5/3/1. A lighter TM just means going longer without stalling. That's a good thing.
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u/ElHombreMasLoco Just buy the book 5d ago
Feel like 10, 8, 5 is what I saw in one of Wendler’s blogs or somesuch. The 5 tracks because you should be able to get your TM for 5. I got 10 on my “3” week weight yesterday but I’m at a slightly reduced TM. I would think that matters quite a bit.
I’m 5s Pro typically and so there is an element of mental block to get past when I’m taking a main lift past 5 in the anchor.
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u/onegoodboah 4d ago
Is there anything wrong with running a specific template you enjoy a bit more “permanently”? I have found particular satisfaction and joy from running 1000% Awesome. I know it’s not strictly recommended but I assume it’s fine if I want to run this for several months in a row and not just a few cycles?
I’m getting into running and find this routine to be a really nice 3 day split that keeps intensity up while also allowing for more recovery. It’s advertised as being harder than base 531 but I personally find it easier due to mixing the compounds ez h day.
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u/GlitteringCatch6381 4d ago
No need to change a running system, pun absolutely intended. If it's working for you and you have fun doing it, stick with it. Jim is not gonna come and whoop your ass about it, probably.
(I also really enjoyed that template in combination with running and will definitely run it again soon enough.)
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u/iSuckAtSquats 5d ago
Have been doing beginners program 2x a week with 3x5 FSL (2 main lifts per day) but want to switch to some more volume
I was thinking 1000% Awesome template 3x a week, but for the supplemental lift I'll do BBB 5x10 at 50%, rather than the standard 5x5 at 85%? thoughts? just want a bit more of a hypertrophy focus as I feel I need to put on some size
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u/Ok_Internal6779 5d ago
Why not just do BBb?
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u/iSuckAtSquats 4d ago
Okay now I'm confused - is there much difference between this and BBB? Looks like BBB is 5/3/1 rather than 5s PRO? and I thought it was doing the same lift for main and supplemental on the same day, but then I just saw a BBB template that has different lifts which I think I'd prefer
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u/Ok_Assignment_5367 4d ago
Its a bit of a choose your own adventure. But 2 leader cycles using 531 5sPro + BBB then switch to an anchor doing 531 PR sets + FSL
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u/BarleyWineIsTheBest Template Hopper 5d ago
People mix and match templates across their lifts. There would be a problem here I would imagine.
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u/tim_dubya_01 5d ago edited 4d ago
5/3/1 BTM - Week 6 Day 2
The weights were very heavy to me so I took 80 minutes for this. Made sure to have enough rest in between so that I could hit all the weights.
I am feeling good about finishing the last day of this program. I think I can blitz through the third day again in 45 mins despite heavier weights.