New here! I wanted to keep myself accountable hence the workout logs, been training for about 2 years (hopped programs quite a bit and didn’t really progress as much as I hoped to). I did 2 cycles of the original 531 and I really liked it, I wished I found it sooner!
Current stats:
Age: 30
Weight: 155 lbs
Squats: 240 lbs
Bench: 190 lbs
Deadlift: 300 lbs
OHP: 120 lbs
Doing the 531 for Hardgainers (5/3/1 for Hardgainers).
Goals:
Squats: 315 lbs
Bench: 225 lbs
Deadlift: 405 lbs
OHP: 155 lbs
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Day 1: 8/19/19
Squats
135x5
155x5
175x11
135x20
Chinup 50 reps
Pushup 50 reps
Ab crunch 50 reps
20 rep squat is a killer!
Day 2: 8/20/19
Bench was taken. Had to do OHP instead.
OHP
65x5
75x5
85x5
65 x 5 x 10 sets
Row - 50 reps
Incline DB Bench - 50 reps
Hill Sprints - 15 mins
No kidding! I really hate them
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Hey John welcome to the log section.
Will be following along.
Great goals, be consistent and they will go down.
Never wrong choosing Jim’s work.
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Thanks! Looking forward to the strength gains!
Week 1 Day 3
Deadlift
165x5
195x5
215x12 (PR!)
165x5 5 sets
Chin-ups 50 reps
Push up 60 reps
Ab rollout 30 reps (first time doing this and it fried my abs lol)
Leg raise 20 reps
Assembled our upcoming baby’s drawer right afterwards. Got a good sweat going.
Week 1 Day 4
Bench Press
105x5
120x5
135x5 5 sets
Row 50 reps
Dips 50 reps
Hill Sprints - 15mins
Week 2 Day 1
Squat rack was taken, waited for about 10 mins but the dude was taking his time. Did deadlifts instead.
Deadlifts
180x5
205x5
230x11(PR!) had probably 2 reps left in the tank
180x5 x5 sets
Chinup 50 reps
Push up 60 reps
Abs 60 reps
Was super lazy today, wanted to stay in bed but pushed through. Glad I did!
Week 2 Day 2
Bench Press
115x5
135x5
145x5 5 sets
Dips 50reps
Row 50 reps
Hill 15mins
Only having 1 squat rack at the gym sucks!
At least he wasn’t doing bicep curls I suppose!
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Yeah, commercial gym sucks - no deadlift platform either. Couldn’t find a powerlifting gym around the area I live, I’ll just have to rearrange the workouts depending on availability.
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Week 2 Day 3
Squats
145x5
165x5
185x5
145x20
Chin-ups 50 reps
Push up 60 reps
Abs 50 reps
Week 2 Day 4
OHP
70x5
80x5
90x5
70x5 x 10sets
DB Incline Press 90x10
Inverted Row 60 reps
Hill Sprints 15mins
Week 3 Day 1
Deadlifts
190x5
215x5
245x9
190x5 x 5sets
Chinups 50reps
Push up 60 reps
Week 3 Day 2
Bench Press
120x5
135x5
150x5 x 5sets
Dip 50 Reps
Row 60 reps
The squat rack was being used again. I may need to substitute the back squat with maybe a clean-to-front-squat as some have suggested here.
OHP
75x5
85x5
95x5
75x5 x 10sets
Chin up 50 reps
Incline DB Press 50 reps
Had to skip the conditioning. Woke up later than usual.
Good stuff! I was at a similar starting point before taking up 5/3/1
Thanks! What 531 template did you first use?
I did Boring But Big, so you’ll prolly see me swear by it for most people starting up a program