Day 2
Started off with some plyos
ANKLE JUMPS 2x15
LATERAL LINE JUMPS 2x15
DEPTH JUMPS 3x6
SQUAT JUMPS 3x5
Then the main workout
A. Trap Bar Deadlift (5/3/1)
60x5
75x5
92.5x5
100x5
115x5
130x6
B1. EXPLOSIVE BSS 3x8
B2. SINGLE LEG RDL 3x8
C1. JUMPING SPLIT LUNGE 3x8
C2. LYING LEG CURLS 3x8
Hanging Leg Raises 5x10
Day 3
3 rounds
Warm Up:
Jump rope x 50.
Wall-Sit x 30s
Push-up x 3, hold bottom position for 3 seconds.
Walking lunge x 5 reps/leg.
Band pull-apart x 20.
Groiner Hold x 10s/leg
Bench Day:
5/3/1
Warm Up:
35x5
45x5
52.5x3
Work Sets:
57.5x5
65x5
75x6
B1. DB Military Press – 5 sets of 10-20 reps
B2. T-Bar Row – 5 sets of 10-20 reps
/////
C1. Shrugs - 5 sets of 10-20 reps
C2. Skullcrushers – 5 sets of 10-20 reps
C3. Curls - 5 sets of 10-20 reps
/////
29/07/24
Warm Up as Normal + 4x3 of broad jumps
Squat 5/3/1
Warm up:
60x5
72.5x5
87.5x6
Work Sets:
95x5
110x5
125x7
Assistance Work:
A1. RDL’s 3x8 @110
A2. Lunges 3x10
B1. KB Swings 4x12
B2. Calf-Raise 3x20
C1 GHR 3x30
C3. Ab-Work 3x10
30/07/24
Warm up as normal + Med Ball Chest Passes 3x10
Bench 5/3/1
Warm-Up Sets:
35x5
45x5
52.5x4
Work Sets:
62.5x3
70x3
80x4
(Work on my form really helped up this)
Assistance Work
Row 4x8-10 (66, 66, 70, 70)
OHP/PP 3x8-10 (40, 45, 45)
Dips 3x8-10
Biceps 4x15
Scap Circuit: 2x12 Scapular Wall Slides, Prone Lower Trap Raises, Prone Cobras
1/08/24
Warm up
Power Cleans 4x5 (50, 60, 65, 65)
Trap Bar Deadlift 5/3/1
Warm Up:
60x5
70x5
92.5x3
Work Sets:
107.5x3
122.5x3
137.5x5
Assistance Work:
A1. Reverse Hypers 3x8
A2. BSS 3x10
B1. SLDL 4x12
B2. Ankle Walks 3x15
C1. GHR 3x10
C2. Ab Work 3x10
We back after a 2 week break. I was at a camp thing for the first and Spain for the second so we back in the lab.
Warm up as usual
Squat 5/3/1
Warm up:
60x5
72.5x5
87.5x6
Work Sets:
102.5x3
117.5x3
132.5x5
Assistance Work:
A. RDL’s 3x8-10 x90 x100 x110
B1. BSS 3x10
B2. DB RDLS 4x8-12
C1. Calf-Raise 3x20
C2. Hip Thrusts 3x10 @50kg
D. Hanging Leg Raises 3x10
I can now do 5 unassisted chin ups which I’m real happy about. Did some D Line drills as well as some catching and route running in the morning. I’m down to 113kg and would like to maintain this weight while getting rid of the fat and replacing it with muscle. Tryna look like Myles Garret 
20/08/24
Warm-Up Sets:
35x5
45x5
52.5x4
Work Sets:
62.5x3
70x5
80x7-8
Bench 5/3/1
Row 4x8-10
OHP/PP 3x8-10
Close Grip Bench 3x8-10
Biceps
Scap Circuit
Realising that maybe I dont need to loss weight but simply just lose fat like I said yesterday. Need to do more speed training
22/08/24
Warm-Up as normal + Plyometrics
Power Cleans 4x5 (60,60,60,60)
Trap Bar Deadlift 5/3/1
Warm Up:
60x5
70x5
92.5x3
Work Sets:
107.5x3
122.5x3
137.5x13
GM 3x8
BSS 3x10
SLDL 4x12
Leg Extensions 3x10
Leg Press 3x12 + Single Leg Press
Ankle Walks 3x15
GHR 3x10
Ab Work 3x10
Chin-Ups 4x8
DB Bench 3x10 30kg
Row 3x10 66kg
Rear Delt Flyes 3x10 77kg
Pushdown + Bicep Curl 3x12
Forearm Work
LPER 3x10-15
26/08/24
Warm up as normal
Squat 5/3/1
Warm Up sets:
60x5
72.5x5
87.5x3
Work Sets:
75% 110x5
85% 125x3
95% 140x9 (see video attached)
A. RDL’s 3x8-10 x90 x100 x110
B1. Leg Press 3x10 + Single Leg Press x5 (140kg)
B2. DB RDLS 4x8-12
C1. Calf-Raise 3x20
C2. DB Goblet Squat 3x10 28kg
D. Hanging Leg Raises 3x10
Just realised thats actually 160kg instead of 140
27/08/24
Warm Up as normal
Bench 5/3/1
Warm-Up Sets:
35x5
45x5
52.5x4
Work Sets:
65x5
75x3
85x6
Row 4x8-10
OHP/PP 3x8-10
Lat Pulldown 4x12
Close Grip Bench 3x8-10
Biceps
Scap Circuit
29/08/24
Warm up as normal
Trap Bar Deadlift 5/3/1
Warm Up:
60x5
75x5
92.5x3
Work Sets:
115x5
130x3
145x25 
GM 3x8
Barbell Lunge 3x10
SLDL 4x12
Leg Extension 3x8-10
Leg Curl 3x8-10
GHR 3x10
Ab Work 3x10
I feel as if I heavily underestimated my lower lifts
Haven’t updated in about a week, no gym this week due to school starting and me wanting to get into the flow of everything
9/09/24
We back at it again
New program based off the JoeyTS UL program with 5/3/1 strength. Any exercises in {} are optional so ignore unless bold
Upper A (heavy horizontal / lighter vertical):
Bench Press: 5/3/1
Warm-Up Sets:
37.5x5
45x5
55x3
Work Sets:
60x5
70x5
77.5x6-7
Barbell Row: 5x5*
DB Military Press: 3x10
Pullup: 3x10
{Reverse Flys: 3x10}
*Barbell Curl: 3x10
*Overhead Tri Extension: 3x10
{Dumbbell conc. Curls: 3x10}
Ran some change of direction drills for 10 mins at the end.
NTS: Dont eat too much before going gym
10/09/24
Lower A (heavy push / lighter pull / core):
Squats: 5/3/1
Warm-Up Sets
75x5
92.5x5
112.5x3
Work Sets
122.5x5
140x5
160x6
RDL: 3x10
HSS: 3x10
{Leg Curls: 3x10}
KB Swings: 3x10
Weighted Decline Crunch: 3x10
Leg Raises: 3x10
12/09/24
Upper B (heavy vertical / lighter horizontal):
Push Press: 5/3/1
Warm Up sets
Work Sets:
40x5
47.5x5
52.5x8
Weighted Pullup: 5x5
Incline Dumbbell Press: 3x10
Cable Row: 3x10
Weighted Dips: 3x10
{Dumbbell Triceps Extensions: 2x10}
{Lateral Raises: 3x10}
14/09/24
Lower B (heavy pull / lighter push / core):
Deadlift: 5/3/1
Failed the 75% set of 180x5 only managed 4.
Lowkey fucked up how I felt for the rest ot the workout. Did not do the third set of 202.5
Leg Press: 3x10
Standing Calf Raise: 3x10
{Leg Extensions: 3x10}
Landmine Torso Twists: 3x10
Weighted Decline Crunch: 3x10
Side Plank: 3x45s
I need a belt
Ik its been a while since I last posted, but im back. I have been working out so i just want to put down my new 1rm and my plans going forward.
Bench: 110kg
Squat: 235kg
Deadlift: 262.5
OH Press: 80kg
I’m injured rn so no gym for the next two weeks, got hurt in basketball in pe. 531 has been working super well for me, but I’m not sure if I wont to continue as I’ve got my hands on the Overtime Athlete Built Excel program which seems pretty good. Idk tho
Feel free to leave comments in this btw, I love advice and tips
We back to work y’all. Not started Krypteia yet as me and my friend said we’re gonna do it together so this week I’m just doing my normal workout.
Bench 531:
Warm-Up sets
Work Sets:
Accesory Work:
Barbell Row: 5x5*
DB Military Press: 3x10
Pullup: 3x10
Reverse Flys: 3x10
*Barbell Curl: 3x10
*Upright Row 3x10
*Overhead Tri Extension: 3x10