Thanks Mort, will do.
I’ll set low TM for all lifts to make sure I’m taking it easy too.
So far
Bench 90kg
Press 52,5kg
Weight this morning 87,10kg
C1W2D1 5s week
Press workout because back is not quite there yet. I say another week. Tightness is down significantly but no rush.
100 pull aparts
3x3 explosive push ups
5x35, 40, 45
5x5FSL
49 total Chins
30 BW rear elevated split squats
2x20x18kg
100 total BW squats
Weight 87,50kg
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I would have rested 10 minutes and done one more 
The total just happened to be that I counted later ahah
C1W2D2
Rear elevated split squats
3x15xBW
3x15x12kg per hand
50 total push ups
60 total hanging knee raises
20 pull ups
Cut it short as I finished work late and had to go home
2 Likes
C1W2D3
Bench
100 pull aparts
5x57.5, 67.5, 75
5x5 FSL
52 total pull ups (sorry Mort)
30 rear elevated single leg squat
2x20x18kg DB rows
100 total BW squats
10 min on the rowing machine
Weight 87.35kg
Back still stiff but I should be good for squatting/DL next week
1 Like
52 is good, it was the 49 that tricked me.
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C1W2D4
Lower
100 pull aparts
3x3 box jumps
Rear elevated split squats
3x15xBW
3x15x12kg per hand
5x15xBW
Assistance total reps
Push ups 100
Chins 40
Hanging knee raises 60
10 min row
Weight 86,95kg
2 Likes
Solid sessions back to back!!!
Thanks!
I’m trying to be consistent and put the work in to build back up. It feels like I have wasted a good amount of time since the start of the year so I’m sticking with the basics.
C1W3D1
OHP
100 pull aparts
3x3 explsoive push ups
5x40, 45, 50, these felt good.
5x5 FSL
Assistance total reps
60 pull ups (8, 7 reps between sets of press)
30 single leg split squat on each leg (BW)
2x20x14kb chest supported DB rows
100 BW squats
Good bar speed. Finally feeling like I’m getting quality work in.
1 Like
C1W3D2
Lower
100 pull aparts
3x3 box jumps
Rear elevated split squats
3x15xBW
3x10x12kg DBs
5x15xBW
Assistance total reps
100 push ups
40 pull ups
60 hanging knee raises
Weight 87,65kg
I think I could have squatted today but decided to postpone until next week. Say my lower back started being tight on the first rep of my top set I would have been gutted. It felt better waiting another week.
Next week I’ll start the second cycle of this with all the lifts as normal.
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C1W3D3
Bench
100 pull aparts
3x3 explosive push ups
5x67.5, 75, 85 last set was slow but pretty happy with all reps paused and with 15 chins between each set
5x5xFSL
Total assistance reps
60 chins
30 BW rear elevated split squats
100 BW squats
10 min on the rowing machine
1 Like
Yesterdays training
I finished work late so I cut it short a bit
Lower
DB globlet squats 8x10x18kg
100 total push ups
40 total push ups
10 min rowing
Weight this morning 86.85kg
I tried to squat a few reps wtih 60kg and my back felt fine:
Next week I will be doing the lower body workout but using deload weight. I’m not sure getting back into normal working sets even with a light TM is a good idea. Let’s be patient.
C2W1D1
Press
100 pull aparts
3x3 explosive push ups
5x35, 40, 45
7x5xFSL
Total assistance reps
75 pull ups
DB rows 3x20x18kg
30 rear elevated split squats per leg
DB sldl 2x8x18kg DBs felt fine on my back which is nice
11 min on the rower
1 Like
C2W1D2
Squat
100 pull aparts
3x3 box jumps
5x50, 65, 80kg
7x5x60kg
Total assistance reps
Pull ups 40
Push ups 50
Hanging knee raises 60
I was glad to finally squat again. I decided to just use light weight just like a deload. My back feels fine I just want to see how it feels tomorrow. Deadlift workout on Friday will be similar to that.
Weight 87,35kg
2 Likes
C2W1D3
Bench
100 pull aparts
3x3 Explosive push ups
5x65, 75, 82.5kg
7x5xFSL
Total assistance reps
55 pull ups
DB rows 3x20x18kg
DB SLDL 2x8x18kg per hand
Weight 87,10kg
Tomorrow will be my first day deadlifting in 5-6 weeks
1 Like
DL
100 pull aparts
3x3 box jumps
5x50,65, 80
5x5FSL SLDL
Total assistance reps
60 hanging knee raises
100 push ups
40 pull ups
My back felt OK, I can do SLDL without issue and didn’t want to push the main sets. I’ll keep adding weight slowly. Pretty happy about this !
3 Likes
Hi Hypem. I read some of the early posts on your log about setting up 5/3/1. I think I am roughly where you were at the start of your log in terms of lifts. In fact we are about the same weight but I’m only 5’8” and 34 years old!
How has the 5/3/1 served you overthe last couple years? I haven’t read your entire log. Have you gained the strength you were after? Has it helped put on size?
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Definitely!
I did about 20 cycles of 531 up until April/May last year while gaining about 12kg. I gained about 3 kg since then, mostly because I struggle with eating a lot more than I currently do and kept running/doing cardio at the week ends. I definitely could have put more on though and will be my focus once my back feels normal.
In terms of strength, after runing half marathons and triathlons I had a lot of room to get better!
By the end of the 20 cycles my PRs were
SQ 11x125kg, 1x165kg
Dl 10x132.5kg, 1x200kg
OHP 10x52.5kg
Bench 10x80kg, 1x100kg
I am now getting back to it because it is simple and gets me results. You just need to be patient and plan your cycles in advance and stick to the plan (smart choice of training maxes, follow the principles of the program). It works!
If you go back to the very start of my log and read post 18 by @MarkKO, he explains everything you need to know to set it up. I actually read it again a few days ago. I strongly recommend getting the books, they are now on amazon kindle I think!
3 Likes
Just read Mark’s comment.
@gsg202 go back and read that.
For someone new to 531 that is gold.
TM should be low it can’t be said enough, 85% or the weight of a strong 5RM.
You’ll get stronger if you follow Jim’s principle, You will put on size if you eat in a surplus with clean food and lots of protein.
And OP know’s a lot about Jim’s work too.
Hypem How did you injure you back btw?
2 Likes