To be fair, this area of Illinois is actually pretty full of hills. The river valley cut some landscape in. One of the reasons I like it so much is because it reminds me of home.
To me this is the beauty of 531. If you want, you can skip de-load weeks if your TM is light and you’re feeling energetic. You can also do variations, or add in Joker Sets, or 5’s Pro - all kinds of stuff to get the program to meet your needs. And when it gets heavy and you’re hitting fewer reps on your AMRAPs, drop the extra stuff, take your de-loads, and step back two cycles on your TM’s.
I think you will enjoy it.
2 Likes
10/23
5/3/1 The Triumvirate Week 1
Training max 85
Bench Press
65% x 5
75% x 5
85% x 12
DB incline Bench Press
5 x 15 12#
DB Row
5 x 10 12#
Unexciting but done. Hopefully building a foundation here that will bring me significant strength increase eventually.
My hips are kind of sore today. I’m assuming it’s from the run yesterday. Haven’t done it in a while and my body is a little pissy about it right now. Lol. Gonna try for 2-3 runs a week.
Off work today but will be busy nonetheless. Hopefully I will accomplish everything that is on the list.
My training bar arrived yesterday. Super excited about the whole thing. 
9 Likes
It is like Christmas comes early!
3 Likes
10/24
5/3/1 The Triumvirate Week 1
Training max 125
Squat
65% x 5
75% x 5
85% x 10
Step ups
5 x 15 each leg
Leg curl
5 x 10
12.5# 3 sets 15# 2 sets
So I ended up with a bonus day off today and decided to use it for squats. Everything felt pretty good. I warmed up with my punching bag. It felt good to run through all of the movements. I haven’t used it in forever. I think I will start using it more often. It’s a pretty good full body workout. This officially completes week one of 5/3/1. My weight and energy seem to be holding steady, so I think I’m in a good spot calorically speaking. We will see what next week brings.
9 Likes
I keep telling myself I need to hang mine back up but it hasn’t happened yet 
2 Likes
Are you in including deadlifts and pullups in your program?
1 Like
Trapbar Deadlifts. And I currently have pullups in there. Not sure how smart that was. But I’m giving it a go.
2 Likes
Best not to do them the same day
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Ok. Thanks.
10/25
141.4
20# weighted vest walk with the sugar daddy. 3.16 miles 17.12 pace Average heart rate 108. Max heart rate 141.
I realized as I was strapping on my vest that I took all this time and effort to lose 18 pounds so I wouldn’t have to carry all that extra weight and here I am strapping it back on to go for a walk. 
The walk was good.
I’m getting ready to go watch my oldest run his last high school cross country race. Possibly his last ever depending on how college works out. I think all of the pressure is off of him now so I’m hoping he goes out and has a wonderful run. I would love to see him end on a high note. Either way I don’t think I can express how proud I am of the dedication and effort that he has put in over the last 5 years.
6 Likes
@s.gentz I hope your wife heals well from her surgery. I had a hysterectomy last December because of large fibroids that were taking over my pelvis. I knew there were some problems that were being caused by it, but I didn’t realize the scope of the problems until I was all healed up. Chronic back pain, digestive disorders, up multiple times a night because my bladder couldn’t properly fill. I had even gotten to the point where I couldn’t do leg curls or wear a weight belt because it pushed to heavily on my uterus. I am willing to bet your wife is going to get more relief that she bargained for.
(Didn’t want to clog up the other thread with my uterus stories. Lol)
1 Like
Thanks for sharing that. It’s been a journey. I’m certain she will feel relief. The surgeon said it was the size of a grapefruit. She’s already doing a lot better with the bladder. No longer like a 60yo dude with an enlarged prostate!!!
Still early days though as surgery was just a few days ago but this should resolve multiple issues she is having.
2 Likes
If she had it laparoscopic she should heal pretty quickly. Although I will say, the belly button takes a long time to heal. It usually hurts for the longest period of time. If she ended up having to have it open (I did) it will take longer to be back to 100%. From my experience, get up and move as much as you can, but don’t push too hard. She will feel it if she does.
Yeah was lapro. She’s pretty much taking it easy.
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Well, my boy went out with a bang. His last race and he hit an all-time PR. It was so exciting to watch! I don’t think I can ever hit a personal PR that will make me as proud as the ones I watch my men hit.
10 Likes
Congratulations to your boy! Proud mama moment.
1 Like
That resembles me. 
2 Likes
10/26
141.4
5/3/1 The Triumvirate Week 2
Training max 50 lb.
Warm up
Ball throws 8# 3 x 10
Fire hydrants 3 x 10
Military press
70% x 5
80% x 5
90% x 10
Seated DB Press
10# 5 x 15
Pull-up 3
Negatives 10
Well I fucked up this workout all kinds of ways. First, I did my first working set as my warm up and wondered why my first warmup set seemed so heavy. Then I did all sets as sets of five instead of three. 
So I’m hoping that deadlift day will go better. But my idiocy does explain why I was so very smoked by the end of my session. Lol.
7 Likes
The beauty of 531 is it is difficult to ruin a workout - you hit your work sets on your lift for the day, so it was not ruined. You just began 5’s Progressive rather than threes week - no harm, potential benefit. Hit ten on your AMRAP - boon!
2 Likes