Update after 2 weeks…
I stopped lifting due the fact, I did not feel well again. I went to the gym during the weekend. and trained lower body on saturday / lower body on sunday. I get a copy of 531 Forever and would like to start prep school, so I tested my 1 RM for squat, deadlift, bench and military press.
I will start with 85 % of my 1 RM. Numbers are:
Front squat : 1 x 65 kg => 55 kg
Deadlift: 1 RM 105 kg => 90 kg
Benchpress 1 RM 65 kg => 55 kg
Military press 1 RM 42,5 => 35 kg
Enjoy. Eat and sleep well enough and you’ll consistently make gains using 531. Look forward to seeing how you go
Thank you, I really appreciated it.
22.3.2022
Traning A
Squat
70% x 5 - 35 kg
80% x 5 - 42 kg
90% x 5 - 48 kg
FSL 5 x 5 - 35 kg
Benchpress
70% x 5 - 35 kg
80% x 5 - 42 kg
90% x 5 - 48 kg
FSL 5 x 5 - 35 kg
Assistance circuit 1 - finished circuit in 20 minutes
DB Squat x 20 - 10 kg
Pushup x 10 - BW
Pullups - x 5 - BW
Hanging knee raises x 10 - BW
24.3.2022
Traning B
Deadlift
70% x 5 - 60 kg
80% x 5 - 70 kg
90% x 5 - 80 kg
FSL 5 x 5 - 60 kg
Military press
70% x 5 - 25 kg
80% x 5 - 30 kg
90% x 5 - 33 kg
FSL 5 x 5 - 25 kg
Assistance circuit 1 - finished circuit in 20 minutes
DB Squat x 20 - 12 kg
Pushup x 10 - BW
Pullups - x 5 - BW
Hanging knee raises x 10 - BW
27.3.2022
Traning A
Squat
65% x 5 - 35 kg
75% x 5 - 40 kg
85% x 5 - 45 kg
FSL 5 x 5 - 35 kg
Benchpress
65% x 5 - 35 kg
75% x 5 - 40 kg
85% x 5 - 45 kg
FSL 5 x 5 - 35 kg
Assistance circuit 1 - finished circuit in 20 minutes
DB Squat x 20 - 12 kg
Pushup x 10 - BW
Pullups - x 5 - BW
Hanging knee raises x 10 - BW
29.3.2022
Traning B
Deadlift
65% x 5 - 55 kg
75% x 5 - 65 kg
85% x 5 - 75 kg
FSL 5 x 5 - 55 kg
Military press
65% x 5 - 20 kg
75% x 5 - 25 kg
85% x 5 - 32 kg
FSL 5 x 5 - 20 kg
Assistance circuit 1 - finished circuit in 18 minutes
DB Squat x 20 - 14 kg
Pushup x 10 - BW
Neutral grip pullups - x 5 - BW
Hanging knee raises x 10 - BW
I finished main work + suplemental in 15 minutes in every workout. Between sets I do some light work like pushups, pullups, band pullaparts but I am not crazy with reps.
30.3.2022
A - training
Squat
75% - x 5 - 40
85% - x 5 - 47 kg
95% - x 5 - 52 kg
FSL 5 x 5 - 40 kg
Benchpress
75% - x 5 - 40
85% - x 5 - 47 kg
95% - x 5 - 52 kg
FSL 5 x 5 - 40 kg
Assitance circuit
DB Squat x 20 - 12 kg
Pushup x 10 BW
Chinups - x 5 BW
Hanging knee raises x 10 BW
1.4.2022
Deadlift
75% - x 5 - 65
85% - x 5 - 75 kg
95% - x 5 - 85 kg
FSL 5 x 5 - 65 kg
Military press
75% - x 5 - 27 kg
85% - x 5 - 30 kg
95% - x 5 - 32 kg
FSL 5 x 5 - 27 kg
Assitance circuit - done in 15 minutes
DB Squat x 20 - 14 kg
Pushup x 10 BW
Chinups - x 5 BW
Hanging knee raises x 10 BW
According to book I finished 1 cycle after 2 weeks, so I added 2.5 kg to my traning max and started a new cycle.
Cycle n.2 - Week 1
5.4.2022
Traning A
Squat
70% x 5 - 40 kg
80% x 5 - 45 kg
90% x 5 - 52 kg
FSL 5 x 5 - 40 kg
Benchpress
70% x 5 - 40 kg
80% x 5 - 45 kg
90% x 5 - 52 kg
FSL 5 x 5 - 40 kg
Assistance circuit 1 - No circuit, I did only Goblet squats with dumbell
10 reps - 21 kg
10 reps - 24 kg
10 reps - 33 kg
8 reps - 35 kg
7.4.2022
Traning B
Deadlift
70% x 5 - 65 kg
80% x 5 - 72 kg
90% x 5 - 82 kg
FSL 5 x 5 - 65 kg
Military press
70% x 5 - 27 kg
80% x 5 - 30 kg
90% x 5 - 35 kg
FSL 5 x 5 - 27 kg
Assistance circuit 1 - finished circuit in 14 minutes
DB Squat x 20 - 14 kg
Pushup x 15 - BW
Pullups - x 5 - BW
Hanging knee raises x 10 - BW
Worst part of this circuit is do pushup after squats, then It is not so hard, but truth is that, I want finish circuit as soon as possible, so I cut time from rest between each round.
9…4.2022
Traning A
Squat
65% x 5 - 37 kg
75% x 5 - 42 kg
85% x 5 - 50 kg
FSL 5 x 5 - 37 kg
Benchpress
65% x 5 - 37 kg
75% x 5 - 42 kg
85% x 5 - 50 kg
FSL 5 x 5 - 37 kg
Assistance circuit 1 - finished circuit in 18 minutes
DB Squat x 20 - 16 kg
Pushup x 15 - BW
Chinups - x 6 - BW
Hanging knee raises x 10 - BW
12.4.2022
B - training
Deadlift
65% - x 5 - 60 kg
75% - x 5 - 70 kg
85% - x 5 - 77,5 kg
FSL 5 x 5 - 60 kg
Military press
65% - x 5 - 25
75% - x 5 - 30 kg
85% - x 5 - 32,5 kg
FSL 5 x 5 - 25 kg
Assitance circuit - done in 20 minutes
DB Squat x 20 - 18 kg
Pushup x 15 BW
Chinups - x 6 BW
Hanging knee raises x 10 BW
14.4.2022
Squat
75% - x 5 - 42,5 kg
85% - x 5 - 50 kg
95% - x 5 - 55 kg
FSL 5 x 5 - 42,5 kg
Bench press
75% - x 5 - 42,5 kg
85% - x 5 - 50 kg
95% - x 5 - 55 kg
FSL 5 x 5 - 42,5 kg
Assitance circuit - done in 18 minutes
DB Squat x 20 - 18 kg
Pushup x 10 BW
Pullups - x 6 BW
Hanging knee raises x 10 BW
16.4.2022
B - training
Deadlift
75% - x 5 - 70 kg
85% - x 5 - 77,5 kg
95% - x 5 - 87,5 kg
FSL 5 x 5 - 70 kg
Military press
75% - x 5 - 30
85% - x 5 - 32,5 kg
95% - x 5 - 37,5 kg
FSL 5 x 5 - 30 kg
Assitance circuit -
DB Squat x 20 - 18 kg
Pushup x 15 BW
Neutral grip pullups - x 6 BW
Hanging knee raises x 10 BW
I finished second cycle. I will add 2,5 kg to training max of each lift and start new cycle again.
Try adding 5kg to squat and deadlift and 2.5kg to presses, that’s what the book suggests as progression 
You are right about those numbers from book, but I was referring to page 44. If some of the kids / lifters are terrible weak in one or more lifts, they may only advance by 5 pounds for the squat and deadlift. My front squat is weaker lift, so 2.5 kg would be ideal in my case.
I will add 5 kg to lower body lifts then. Thank you for input.
Cycle 3 of 5/3/1 Beginner prep school Week 5
I add 2.5 kg to upper body lifts and 5 kg to lower body lifts. My new TM are:
Front Squat 62,5 kg
Benchpress 60 kg
Deadlift 97,5 kg
Military press 41 kg
18.4.2022
Front Squat
70% x 5 - 45 kg
80% x 5 - 50 kg
90% x 5 - 55 kg
FSL 5x5 - 45 kg
Benchpress
70% x 5 - 42,5 kg
80% x 5 - 47,5 kg
90% x 5 - 52,5 kg
FSL 5x5 - 42,5 kg
Assistance circuit
DB Goblet Squats 5 x 20 - 19 kg
BW Pushups 5 x 10
BW Pullups 5 x 5
Hanging knee raises 5 x 10 BW
I finished squat sets in 18 minutes, benchpress around 12 minutes + assitance circuit finished in 20 minutes. It was good training session and I was worried first, becuase I woke up at 2 o’clock and starred to ceiling about one hour.
20.4.2022
Deadlift
70% x 5 - 67,5 kg
80% x 5 - 77,5 kg
90% x 5 - 87,5 kg
FSL 5x5 - 67,5 kg
Military press
70% x 5 - 30 kg
80% x 5 - 32,5 kg
90% x 5 - 37,5 kg
FSL 5x5 - 30,5 kg
Assistance circuit
DB Goblet Squats 5 x 20 - 16 kg
BW Pushups 5 x 10
BW Pullups 5 x 5
Hanging knee raises 5 x 10 BW
22.4.2022
Traning A
Squat
65% x 5 - 42,5 kg
75% x 5 - 47,5 kg
85% x 5 - 52,5 kg
FSL 5 x 5 - 42,5 kg
Benchpress
65% x 5 - 37,5 kg
75% x 5 - 45 kg
85% x 5 - 52,5 kg
FSL 5 x 5 - 37,5 kg
Assistance circuit 1
DB Squat x 20 - 16 kg
Pushup x 12 - BW
Pullups - x 5 - BW
Hanging knee raises x 10 - BW
25.4.2022
Traning B
Deadlift
65% x 5 - 62,5 kg
75% x 5 - 72,5 kg
85% x 5 - 82,5 kg
FSL 5 x 5 - 62,5 kg
Benchpress
65% x 5 - 27,5 kg
75% x 5 - 32,5 kg
85% x 5 - 35 kg
FSL 5 x 5 - 27,5 kg
Assistance circuit 1
DB Squat x 20 - 16 kg
Pushup x 15 - BW
Chinups - x 5 - BW
Hanging knee raises x 10 - BW
30.4.2022
Squat
75% - x 5 - 47,5 kg
85% - x 5 - 52,5 kg
95% - x 5 - 60 kg
FSL 5 x 5 - 47,5 kg
Bench press
75% - x 5 - 45 kg
85% - x 5 - 52,5 kg
95% - x 5 - 57,5 kg
FSL 5 x 5 - 45 kg
Assistance circuit
DB Squat x 20 BW
Pushup x 10 BW
Chinups - x 5 BW
Hanging knee raises x 10 BW
01.05.2022
Deadlift
75% - x 5 - 72,5 kg
85% - x 5 - 82,5 kg
95% - x 5 - 92,5 kg
FSL 5 x 5 - 72,5 kg
Military press
75% - x 5 - 30 kg
85% - x 5 - 35 kg
95% - x 5 - 40 kg - PR
FSL 5 x 5 - 30 kg
Without assistance today …
Pullups 3 x 5
BB Rows 3 x 10 - 45 kg
I hit PR on military press today even the fact that I bench pressed yesterday. Life gets in the way, so I didn’t get to the gym during week as normal. I didn’t want move traning on next week. Hope I get to the gym on tuesday and start 4th cycle of prep school.
Cycle n.4
My new TM are:
Front Squat 67,5 kg
Benchpress 62,5 kg
Deadlift 102,5 kg
Military press 43,5 kg
3.5.2022
Front Squat
70% x 5 - 47 kg
80% x 5 - 55 kg
90% x 4 - 60 kg - FAIL
70% x 5 - 47 kg
Benchpress
70% x 5 - 45 kg
80% x 5 - 50 kg
90% x 5 - 55 kg
70% x 5 - 45 kg
Assistance circuit
DB Goblet Squats 3 x 20 - 14 kg
BW Pushups 3 x 15
BW Chinups 3 x 5
Hanging knee raises 3 x 10 BW
I did only 4 reps on front squat, because I rounded my upper back excessive and I didn’t want screw 5th rep. I have to figure out, how to prevent rounding upper back… I did front squat on saturday with 60 kg, but I didn’t round back like today - strange
5.5.2022
Deadlift
70% x 5 - 72 kg
80% x 5 - 82 kg
90% x 5 - 92 kg
70% x 5 - 72 kg
Military press
70% x 5 - 30 kg
80% x 5 - 35 kg
90% x 5 - 40 kg
70% x 5 - 30 kg
Assistance circuit
DB Goblet Squats 5 x 20 - 16 kg
BW Pushups 5 x 15
BW Chinups 5 x 5
Hanging knee raises 5 x 10 BW
8.5.2022
Front Squat
60% x 5 - 42 kg
70% x 5 - 45 kg
80 % x 5 -50 kg
70 % 5 x 5 - 42 kg
Benchpress
60% x 5 - 40 kg
70% x 5 - 45 kg
80 % x 5 -47,5 kg
70 % 5 x 5 - 40 kg
Assistance circuit
DB Goblet Squats 5 x 20 - 14 kg
BW Pushups 5 x 12
BW Chinups 5 x 5
Hanging leg raises 5 x 10 BW
10.5.2022
Deadlift
60% x 5 - 57,5 kg
70% x 5 - 67,5 kg
80 % x 5 -77,5 kg
70 % 5 x 5 - 57,5 kg
Military press
60% x 5 - 27 kg
70% x 5 - 30 kg
80 % x 5 -35 kg
70 % 5 x 5 - 27 kg
Assistance circuit
DB Goblet Squats 5 x 20 - 16 kg
BW Dips 5 x 8
BW Pullups 5 x 5
Hanging leg raises 5 x 10 BW
Changed BW pushups for BW dips. I also did some light BB rows and band face pulls after I finished assistance work.
12.5.2022
Squat
75% - x 5 - 50 kg
85% - x 5 - 57,5 kg
95% - x 2 - 65 kg
FSL 5 x 5 - 50 kg
Bench press
75% - x 5 - 47,5 kg
85% - x 5 - 52,5 kg
95% - x 5 - 60 kg
FSL 5 x 5 - 47,5 kg
Assistance circuit
DB Squat x 20 BW - 16 kg
Dips x 10 BW
Neutral grip pullups- x 5 BW
Hanging knee raises x 10 BW
I only managed to get 2 reps with 65 kg on front squat, even 50 kg on first work set felt heavy. My upper back started to round on second rep, so I finished set and put the barbell in the rack and moved on FSL with 50 kg.
15.5.2022
Deadlift
75% - x 5 - 77,5 kg
85% - x 5 - 87,5 kg
95% - x 5 - 97,5 kg
FSL 5 x 5 - 77,5 kg
Military press
75% - x 5 - 32,5 kg
85% - x 5 - 37,5 kg
95% - x 2 - 42,5 kg - Fail
FSL 5 x 5 - 32,5 kg
Without assistance today …
Pullups 5 x 5
BB Rows 4 x 10 - 45 kg
I lifted bar 2 times above my head - then I finished set. My TM numbers for a new cycle are:
Front Squat - 67,5 kg - i failed on 90% and 95 %
Benchpress - 65 kg - + 2,5 kg
Deadlift - 107,5 kg - + 5 kg
Military press - 43,5 kg - i failed on 95%
17.5.2022
Front Squat
70% x 5 - 47,5 kg
80% x 5 - 55 kg
90% x 5 - 60 kg
70% x 5 - 47,5 kg
Benchpress
70% x 5 - 45 kg
80% x 5 - 52,5 kg
90% x 5 - 60 kg
70% x 5 - 45 kg
I went to the gym direct from the work, but I only done main lifts before closing the gym. Superset benchpres with pullups at least. I had problem with rounding back again at front squat on last set, but i tried to keep upright as possible and brace hard …
I am back again after a longer pause. I retested compound lifts and calculated my training max. I will stick with 5/3/1 prep school template.
Front Squat 1 RM 60 kg = > TM = 50 kg
Benchpres 7 reps with 60 kg = > 72,5 kg 1 RM => TM = 60 kg *
Deadlift 1 RM = 110 kg = > TM 90 kg
Military press 4 reps with 40 kg => 45 kg 1 RM => 37,5 kg
For benchpress and military press I used formula weight lifted x reps x .0333 + weight lifted. I think, those numbers for benchpress and military press are not bad, despite I don’t visit gym for 2 months.
Monday 1.8.2022
Squat
65% / 75% / 85% = > 32,5 kg / 37,5 kg / 42,5 kg
FSL => 5 x 5 = > 32,5 kg
Benchpress
65% / 75% / 85% = > 40 kg / 47,5 kg / 52,5 kg
FSL => 5 x 5 = > 40 kg
Circuit
Bulgarian split squat BW 5 x 10
Pushups BW 5 x 10
Pullups BW 5 x 3
Hanging knee raises BW 5 x 10
Wednesday 3.8.2022
Deadlift
65% / 75% / 85% = > 57,5 kg / 67,5 kg / 75 kg
FSL => 5 x 5 = > 57,5 kg
Military press
65% / 75% / 85% = > 25 kg / 27,5 kg / 32,5 kg
FSL => 5 x 5 = > 25 kg
Circuit
Bulgarian split squat BW 5 x 10
Pushups BW 5 x 10
Neutral grip Pullups BW 5 x 5
Hanging knee raises BW 5 x 10
Friday 5.8.2022
Squat
60% / 70% / 80% = > 30 kg / 35 kg / 40 kg
FSL => 5 x 5 = > 30 kg
Benchpress
60% / 70% / 80% = > 40 kg / 45 kg / 50 kg
FSL => 5 x 5 = > 40 kg
Circuit
Bulgarian split squat 5 x 10 - 5 kg
Pushups BW 5 x 10
Pullups BW 5 x 5
Hanging knee raises BW 5 x 10