Tindron’s 531 Log

C2W3D3

Mobility

OHP
20x10
30x5
40x5
40x3
47.5x10
52.5x1
57.5x1

Grinding out the reps in OHP. Quite tough, but there is progress. Next week will up TM from 50 to 52.5. 5x5 sets will be upped to 42.5.

Benchpress
72.5x5
72.5x5
72.5x5
72.5x5
72.5x5

Bench is fine. Will be good to up to 75 next cycle. Don’t feel like I need more pressing exercises I’m the program yet. Will see when I get further into it, might add dips or skull crushers.

Lat pull down
3x10

No conditioning today. Will do it either tomorrow or in the weekend.

C2W3D4

Agile 8

Deadlift
60x8
70x5
80x4
90x5
100x3
110x3
120x1 joker
130x1 joker

DL felt pretty good today. 130 was not that heavy, and 135 at the end of the next cycle should be very doable without pushing myself too close to my max. Upping my TM by 5kg to 122.5 next cycle.

Squat
50x8
80x1
85x5
85x5
85x5
85x5
85x5

Squats are easy. Will do 90 in my next cycle for 5x5.

Front squat
60x5
60x5
60x5

SLDL
60x 10
60x10
60x10

Glute bridge
60x10
60x10
60x10

531 Cycle 3!

New TMs:
Bench 87.5
OHP 52.5
Squat 105
Deadlift 122.5

5x5s
Bench 75
OHP 42.5
Squat 90
DL 105

531s:
Bench 75 - 80 - 82.5
OHP 42.5 - 47.5 - 50
Squat 90 - 95 - 100
DL 105 - 110 - 115

Goals summer/YE
Bench 100/115
OHP 70/85
Squat 130/160
DL 150/180

Looking forward to the next cycle :slight_smile:

C3W1D1

Mobility work

Bench
40x8
45x5
50x3
55x5
65x5
75x15
80x5 joker

Bench was no problem. 100x1 should be easy by now- assuming I work a bit on lifting heavy weights. Feel no need to up my TM tho, as I would like to keep a slow progress.

OHP
42.5x5
42.5x5
42.5x5
42.5x5
42.5x5

Felt very good today. Good speed and good control.

Lat pull down
3x10

Pendlay rows
42.5x7

1 Like

C3W1D2

Agile 8

Squat
40x8
50x5
60x5
70x5
80x5
90x20!!!
95x5 joker

My first 20 rep squat ever. Very happy about it. I really like this 531 thing.

Deadlift
105x5
105x5
105x5
105x5
105x5

The first time I feeL that DL wasn’t terribly heavy. And this is after upping my 5x5s by 5kgs this cycle. Promising that there is progress in the DL.

Good session. I see no rooms for assistance after my Day2. Will rather do more assistance on my Day 4, like I did last week.

1 Like

Congrats on the 20Rep set man!

Thanks buddy! Felt terrible after them.

C3W1D3

Mobility work

OHP
20x12
30x5
30x5
40x1
42.5x14
45x5

Bench
50x5
70x1
75x5
75x5
75x5
75x5
75x5

Lat pull down
3x10

Bench get much heavier than normal. Hope it will improve through the cycle. Went out yesterday for work, and didn’t feel that good today. Went to do the lifts anyways.

OHP was 14 solid reps, happy with that.

C3W1D4

Agile 8

Deadlift
40x8
60x5
70x5
80x3
90x5
100x5
105x7
115x1
125x1

Deadlift felt quite easy today. I think that’s a good thing. Still being careful with the volume here.

Squats
50x5
80x1
90x5
90x5
90x5
90x5
90x5

Front squat
60x5
60x5
60x5

SLDL
60x10
60x10
60x10

Glute bridge
6x10 60kg

My poor little butt…

C3W2D1

Mobility work

Benchpress
20x10
40x8
45x5
50x5
60x3
70x3
80x12
82.5x3 joker
87.5x3

12 reps vs 10 last time. Good stuff. 87.5 ™ was heavy, but nothing too bad.

OHP
42.5x5
42.5x5
42.5x5
42.5x5
42.5x5

Easy

Lat pull down
3x10

Pendlay
42.5x10
42.5x10

Slightly more pulling volume. Will see how arms react to it.

C3W2D2

Agile 8

Squat
40x10
50x5
60x5
75x3
85x3
95x17
100x3 joker
105x3

Before the session I set a target of 17 reps, so I pushed through. Grasping for air after that set. On the positive side, the two jokers felt easy after it.

Deadlift
105x5
105x5
105x5
105x5
105x5

Tried out a new grip technique from Rip. Didn’t like it. Last set was the easiest.

1 Like

C3W2D3

Mobility work

OHP
20x10
30x5
30x5
35x3
42.5x3
47.5x10
50x3 joker
52.5x3 joker

Benchpress
50x5
70x1
75x5
75x5
75x5
75x5
75x5

Lat pull down
3x10

Pendlay
40x10
40x10
40x10

Curl
6kgx10

Face pulls
2x10

Killing it.

Please to be explaining these “joker” sets. I presume this is yet another variation of 531 that I am clueless about, or it is part of FSL or something.

Hi Cyrrex!

The jokers were part of the second book, I think. The beyond. The concept is that on days you feel good, you can take another set or two where you increase the weight in 5-10% increments. It’s a form of auto regulation. You’re not supposed to do this in every workout, only when you feel extra good.

I’m failing on the last point, hehe. The way I incorporate them is by using one or two set at 5-10% above my PR set.

1 Like

C3W2D4

Agile 8

Deadlift
60x8
70x5
80x5
90x3
100x3
110x5
120x1
130x1

Deadlift felt fairly easy today. Looking forward to a new max next week at 135. Still believe I’m not really close to my true max yet.

Squat
50x5
70x3
90x5
90x5
90x5
90x5
90x5

The first two sets are heavy as always, while the last three feel light. Could probably add some more warm up sets here.

Front squat
60x5
60x5
60x5

SLDL
60x10
60x10
60x10

Glute bridge
65x10
65x10
65x10
65x10
65x10
65x10

I hate the accessory for legs. But there is nothing to it but to do it.

C3W3D1

Mobility work

Benchpress
20x12
40x5
45x5
50x5
60x5
75x3
82.5x11
85x1
90x1

OHP
42.5x5
42.5x5
42.5x5
42.5x5
42.5x5

Dumbbell row
12x10
12x10
12x10

Lat pull down
3x10

Face pulls
2x10

Curls
6kgx10

I expect to take a break from training for some time, due to the corona virus. I’m considering to buy a kettlebell or two. Will go to the gym a last time today to test them.

Any tips on what to look for in a kettlebell?