T Nation

First Day at 531

Did my first 531 training today and it was pretty good! I feel like I lifted but don’t feel overtrained

Anyhow, I train at 6 am in the morning and had a rough night last night, my kid didn’t sleep that well wich means I didn’t sleep that well.

Anyways, my training went like this:


5 reps 135 lbs
5 reps 160 lbs
12 reps 180 lbs


5 sets of 5 reps 135 lbs

Bench Press

5 reps 70 lbs
5 reps 80 lbs
12 reps 90 lbs

Bench press

5 sets of 5 reps 70 lbs

5 sets of 10 reps, assisted

Chin ups
5 sets of 10 reps, assisted

Leg raises
5 sets of 10 reps

I know it’s not a lot, but it feels awesome

My supps are:

Nitraflex before workout, Glycofuse during workout and a protein shake (dymatize strawberry whey) post.

I wouldn’t recommend that flavour of protein if you mix your whey with water like I do

Keep it up man following

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Sorry man I forgot I posted this, might come back to 531 next week (been doing nsuns 531) just looking at the three day splits.