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  1. #1
    Registered User tommy4life's Avatar
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    Staying fit (531)

    Start logging my 531 progress
    Current e1rm
    Bench 140
    Front squat 140
    Press 85
    Deadlift 210

    Agile 8 and jumps every workout
    Deadlift and squat supersetted with leg raises
    Press with chinups
    Bench with BB Row

    C2W1

    ■Bench (125)
    5×85%_105 (10)
    Bench (FSL)
    Curl/Rear fly (3×12-15)

    ■Front squat (122.5)
    5×85%_102.5 (11)
    Front squat (FSL)
    RDL (3×12-15)

    ■Press (77.5)
    5×85%_65 (11)
    Press (FSL)
    Dip/Facepull (3×12-15)_60
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  2. #2
    Registered User tommy4life's Avatar
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    C2W1

    ■Deadlift (185)
    5×85%_155 (10)
    Deadlift 5×5 (FSL)
    Lunge (3×12-15)_20

    My conditioning blows. Deadlift/leg raises wipe me out, might have to drop the raises on week 3
    Last edited by tommy4life; 10-13-2020 at 12:34 AM.
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  3. #3
    Registered User tommy4life's Avatar
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    C2W2

    ■Bench (125)
    3×90%_112.5 (8) PR
    Joker 3×120
    Bench 5×5 (FSL)_87.5
    Curl/Rear delts (3×12-15)

    PR=new e1rm of 144, earned a joker
    Last edited by tommy4life; 10-15-2020 at 04:05 AM.
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  4. #4
    Registered User tommy4life's Avatar
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    C2W2

    ■Front squat (122.5)
    3×90%_110 (9) PR!
    Joker 3×120
    Front squat 5×5 (FSL)_85
    RDL (3×12-15)

    PR=new e1rm of 144, earned a joker
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  5. #5
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by tommy4life View Post
    C2W2

    ■Front squat (122.5)
    3×90%_110 (9) PR!
    Joker 3×120
    Front squat 5×5 (FSL)_85
    RDL (3×12-15)

    PR=new e1rm of 144, earned a joker
    144 front squat? That's serious weight man, congrats.
    Currently running Calgary programming again: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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  6. #6
    Registered User tommy4life's Avatar
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    Cheers
    I got by HB back squat to 190kg last year yet could barely front squat 125 so thought id switch it up and let my front squat catch up.
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  7. #7
    Registered User tommy4life's Avatar
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    C2W2

    ■Press (77.5)
    3×90%_67.5 (10) pr!
    Joker set 3×80
    Press 5×5 (FSL)_52.5
    Facepull/Dip (3×12-15)

    Had a few beers, felt sleepy walking into the gym but the bar felt easy so
    PR=new e1rm of 91, earned a joker. Greedy on the joker though.
    All these pr's are probably my body getting used to amraps. Will probably stop next cycle. On another note: got some samd bags from 15-55kg that im going to start playing with
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  8. #8
    Registered User tommy4life's Avatar
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    C2W2

    ■Deadlift (185)
    3×90%_165 (10) pr
    Deadlift 5×5 (FSL)_127.5

    Thats a huge pr, new e1rm 222kg. Got same amount of reps as last week
    Didnt go for joker or assitance as i have a sand bag session afterwards

    ...holy hell. Running with sandbags is a nightmare. Now I remember why I used to hate battle PT in the army
    Last edited by tommy4life; 10-19-2020 at 02:35 AM.
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  9. #9
    Registered User tommy4life's Avatar
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    C2W3

    ■Bench (125)
    1×95%_117.5 (7)
    Bench 5×5 (FSL)_92.5
    Curl/Rear delt (3×12-15)
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  10. #10
    Registered User tommy4life's Avatar
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    C2W3

    ■Front squat (122.5)
    1×95%_115 (7)
    Front squat 5×5 (FSL)_90
    RDL (3×12-15)

    Meh
    Been at uni 7 days/week so exhausted
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  11. #11
    Registered User tommy4life's Avatar
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    Press day was aweful, got 4 on my 1+ set

    C2W3

    Deadlift (185)
    1×95%_180 (6)
    Joker 2×200
    5×5 (FSL)_137.5
    SS. Rear delt (5×15)
    Abs (3×15)

    Could of got 8 reps on amrap so saved energy for joker. Also felt sicl as i ate an hour ago


    E1rm after 2 cycles
    531 FSL strength level-83.3
    Bench 117.5×7 (146)
    Front squat 110×9 (144)
    Press 67.5×10 (91)
    Deadlift 165×10 (222)
    Last edited by tommy4life; 11-04-2020 at 02:22 PM.
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  12. #12
    Registered User tommy4life's Avatar
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    C3W1

    Bench (127.5)
    5×85%_107.5 (11)
    5×5 (FSL)_82.5
    DB Row (5×10)_22.5
    Assistance-
    Windscreen wipers 3×7
    Facepull 3×15_60
    BB curl 3×10_30
    Hang clean 3×10_40


    Had to wait for Julie so did some random assitance
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  13. #13
    Registered User tommy4life's Avatar
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    C3W1

    Squat (165)
    5×85%_140 (10)
    5×5 (FSL)_102.5
    Facepull (3×15)


    E1rm=189, good to see i havent lost any back squat strength whilst focysing on my front squat.
    Forgot how much back squat amraps wipe me out
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  14. #14
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by tommy4life View Post
    C3W1

    Squat (165)
    5×85%_140 (10)
    5×5 (FSL)_102.5
    Facepull (3×15)


    E1rm=189, good to see i havent lost any back squat strength whilst focysing on my front squat.
    Forgot how much back squat amraps wipe me out
    Yeah man I hate amrap squats & deads. Too fatiguing and too much risk of form breakdown. Do you low bar or high bar this time around?
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  15. #15
    Registered User tommy4life's Avatar
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    Originally Posted by ECGordyn View Post
    Yeah man I hate amrap squats & deads. Too fatiguing and too much risk of form breakdown. Do you low bar or high bar this time around?
    I somehow find low bar squat amrap even more exhausting then deadlift.
    On that note, low bar. I tried all 3 the other day: LB, HB amd front and must say that LB feels like it works soo much more...front squats are a breeze.
    Last edited by tommy4life; 11-06-2020 at 07:06 PM.
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  16. #16
    Registered User tommy4life's Avatar
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    C3W1

    Press (80)
    5×85%_67.5 (9)
    5×5 (FSL)_50
    HS Pulldown (5×10)_75
    Facepull/Dip (3×8-15)_50/bw
    Hammer curl (3×12)_12.5
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  17. #17
    Registered User JohnButz's Avatar
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    Nice work in here! 5 3 1 is an awesome protocol. I love the flexibility of the programming.
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  18. #18
    Registered User tommy4life's Avatar
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    C3W1

    Deadlift (190)
    5×85%_162.5 (11)
    5×5 (FSL)_122.5
    DB row (1×20)_35
    Ab wheal (3)

    Pretty happy with that


    Originally Posted by JohnButz View Post
    Nice work in here! 5 3 1 is an awesome protocol. I love the flexibility of the programming.
    Cheers
    531 is great for busy people but those who still need some plan on paper
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  19. #19
    Registered User JohnButz's Avatar
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    Nice work! I'm planning on returning to 5 3 1 after I run my current plan.
    Workout Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=179207031
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  20. #20
    Registered User tommy4life's Avatar
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    C3W2

    Bench (127.5)
    3×90%_112.5 (10) pr 152
    Joker 2×130
    5×5 (FSL)_87.5
    Strict Row (5×10)_60
    Rear delt/Curl (3×8-15)

    Huge pr, new e1rm of 152. Last time i hit 150 bench i was 12kg heavier




    Originally Posted by JohnButz View Post
    Nice work! I'm planning on returning to 5 3 1 after I run my current plan.
    Which template u looking at?
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  21. #21
    Registered User JohnButz's Avatar
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    Originally Posted by tommy4life View Post
    C3W2

    Bench (127.5)
    3×90%_112.5 (10) pr 152
    Joker 2×130
    5×5 (FSL)_87.5
    Strict Row (5×10)_60
    Rear delt/Curl (3×8-15)

    Huge pr, new e1rm of 152. Last time i hit 150 bench i was 12kg heavier






    Which template u looking at?
    Congrats on the PR! Years ago, I ran The Triumvirate, and honestly this was probably when I was at my best in terms of body composition and strength overall. My accessories were basically dips, pull-ups, & farmers walks. On the off days, I generally would go for a 2 mile run.
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  22. #22
    Registered User tommy4life's Avatar
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    C3W2

    Front Squat (125)
    3×90%_112.5 (9) 148 life time pr!
    Joker set 1×140
    5×5 (FSL)_87.5
    RDL (3×10)_87.5
    Suitcase walk (3-5)

    Front squat felt great, had another 1- 2 reps left in me on amrap so half way through the set decided to save some energy and do a joker. Pleasantly surprised how smooth 140kg was. Might be too early to tell but noticing that I feel bettwr on 3s week.
    On another note: i said i would switch to LB back squat but decided not to. When i did them last week i felt discomfort in my right shoulder a day after. Ill stick to healthy old front squats


    13 November 2020
    https://youtu.be/SrV8y2QL-ZM


    Originally Posted by JohnButz View Post
    Congrats on the PR! Years ago, I ran The Triumvirate, and honestly this was probably when I was at my best in terms of body composition and strength overall. My accessories were basically dips, pull-ups, & farmers walks. On the off days, I generally would go for a 2 mile run.
    Ive always liked the look of Triumvirate but never tried it.
    Last edited by tommy4life; 11-12-2020 at 11:51 PM.
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    C3W2

    Press (80)
    3×90%_70 (7)
    5×5 (FSL)_55
    DB row (5×10)_22.5
    Facepull/Dip (4×8-15)_50/bw
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    Deadlift (190)
    3×90%_170 (8)
    5×5 (FSL)_132.5
    Kroc row (15+)_35
    Suitcase walk (3×50m)_40
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    Originally Posted by tommy4life View Post
    C3W2

    Deadlift (190)
    3×90%_170 (8)
    5×5 (FSL)_132.5
    Kroc row (15+)_35
    Suitcase walk (3×50m)_40
    Good work! Love the suitcase walk (loaded carry.) I do a variation with the trap bar.
    Workout Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=179207031
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    Gyms are shut again, new covid cluster in my state.

    Did a sandbag workout this morning.
    Sand bag, from ground to overhead (3×1min)_35
    Lunges (3×1min)
    Dips (3×1min)
    Inverted rows (3×1min)
    Leg raises (3×1min)
    Uphill sand bag run and then run with Julie over my shoulders

    Kinda nice, felt like i was back in the army doing unit PT. Might make the next one more strength focused.



    Originally Posted by JohnButz View Post
    Good work! Love the suitcase walk (loaded carry.) I do a variation with the trap bar.
    Trap bar would be cool to have
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    Originally Posted by tommy4life View Post
    Gyms are shut again, new covid cluster in my state.

    Did a sandbag workout this morning.
    Sand bag, from ground to overhead (3×1min)_35
    Lunges (3×1min)
    Dips (3×1min)
    Inverted rows (3×1min)
    Leg raises (3×1min)
    Uphill sand bag run and then run with Julie over my shoulders

    Kinda nice, felt like i was back in the army doing unit PT. Might make the next one more strength focused.





    Trap bar would be cool to have
    Great work! Thank you for your service as well. I got my trap bar on Amazon for $65. It's not a Rogue, but it does the job.
    Workout Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=179207031
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    C3W3

    ■Bench (127.5)
    1×95%_120 (2) bad
    5×5 (FSL)_95
    Pendlay row (5×10)_60
    Dip/Curl/Facepull (3-5)
    Suitcase walk (×3)_40

    Crappy
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    C3W3

    Front squat (125)
    1×95%_117.5 (8)
    1×140
    1×150 life time PR
    3×5 (FSL)_92.5
    SG-RDL (3×10)_100
    Sled push (4×25m)_60

    Got compliment from random gym bro....I live for these
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  30. #30
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    Awesome work Bro! Always good to get a tip of the hat from a fellow traveler.
    Workout Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=179207031
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