If you stick to the 5/3/1 progression you should ease into sumo easy.
Squat 1x10x45, 1x8x65, 1x5x100, 1x5x115, 1x5x130, 1x1x155, 1x1x185, 3x10x80, 2x6x95
SLDL 1x10x45, 1x10x65, 1x10x85, 2x10x95
Hamstring Curls 1x10x40, 2x10x50, 1x10x60, 1x8x60
Leg Extensions 2x10x40, 2x10x50, 1x10x60
I didn’t get video but I have to say that the majority of my squats were way in the hole 
I could tell because in my periferal vision I could see my ass bottoming out, if that makes any sence. yay!
Now add some weight to the bar…
Bench Press 1x10x45, 1x8x70, 1x5x100, 1x4x115, 1x1x130, 3x10x75, 2x10x95
HS Iso Low Row 3x10x35, 1x10x45, 1x8x45
BB Curl 1x10x40, 1x5x50, 1x10x30, 1x6x40, 1x8x30
Today the weight felt heavy but that is most likely my own fault as I focused more on lower body last week. Now that my schedule has evened out more I should be able to hit everything on a weekly basis.
Deadlift 1x10x45 1x8x65, 1x5x95, 1x5x115, 1x3x135, 1x1x155, 1x1x185, 1x1x225, 3x10x75, 2x10x95
Lat pull down 3x10x36.5, 2x10x42.5
Goodmorning 2x10x45, 2x10x55, 1x10x65
I don’t like DLing below 135. It is weird w/o the 45lb plates on there to make it the right height.
Pretty soon the progresion will have you not doing that anymore.
you could also start the lift higher - stack a couple of plates or steps under the bar.
Or do like I do and open at 135
[quote]nlmain wrote:
you could also start the lift higher - stack a couple of plates or steps under the bar.
Or do like I do and open at 135 :)[/quote]
I did that but I found it hard to keep the plates on the bar from rolling. It was hard to straighten the bar out to make the actual lift.
Squat 1x10x45, 1x8x85, 1x5x105, 1x5x115, 1x5x125, 1x1x155, 1x1x175, 1x1x185, 1x1x185, 1x10x80, 4x10x75
GMs 2x10x45, 2x10x55, 1x10x65
Kettlebell Swings 1x10x12, 2x10x15, 2x10x18
nice squat numbers Ronda
[quote]nlmain wrote:
nice squat numbers Ronda :)[/quote]
Thanks. Joe was there and he said I was getting below parelle on almost every squat. That made me feel much better
past parallel with those numbers is awesome!
Bench 1x10x45, 1x8x75, 1x5x95, 1x5x115, 1x2x135, 1x1x140, 2x10x70, 2x10x80, 1x8x95
Iso low row 3x10x35
my BG got to low at about this point and I had to quit 
at least i got 2 at 135 and the 140. It has been awhile since I have done that
DL 1x5x115, 1x5x140, 1x5x160, 1x1x180, 1x1x205, 1x1x225, 2x10x95, 2x10x105, 1x10x115
Goodgirl 5x10
Badgirl 5x10
Lat pull down 1x10x60, 4x10x80
My right siatic nerve and glute are very tight right now… must foam roll…
Those are some good squats, and some nice bencing
good work
Squat BWx10, 1x10x45, 1x8x75, 1x8x95, 1x6x95, 1x6x115, 1x5x140, 1x3x160, 1x1x180, 3x10x85, 1x8x95, 1x7x95
SLDL 1x10x45, 1x10x65, 1x10x70, 1x10x80, 2x10x95
Kettlebell Swings 1x10x15, 1x10x18 1x10x20, 1x10x25, 1x10x30
This is my max effort week though I have pretty much fucked up this whole 531 thing. I Had to stay late for work in the begining and I completely for got I was following a spread sheet at least once a week.
One good thing is that my squat form improved alot. Plus I have started sumo DL form so that is coming along too.
Bench Press 1x10x45, 1x8x65, 1x5x105, 1x3x120, 1x1x135, 2x10x75, 1x10x85, 2x10x95
HS Iso Low Row 5x10x45
HS Iso Row 5x10x45
DB Curls 1x10x20, 1x10x25
I got all of my max effert lifts but I felt pretty weak
DL 1x10x45, 1x5x140, 1x3x165, 2x1x185, 1x1x205, 4x10x135, 1x8x135
Lat Pull Down 5x10x85
Crunches 3x10
I know I was not supposed to do my sets of 10 for DL’s at 135 but I figured as it was max set week I should see what i can do. In the end my hands are the only thing that really hurt.
Awesome bench pressing! Are you finding that even though you screwed up the 5-3-1, you’re still progressing the way you’re supposed to?
[quote]ironcross wrote:
Awesome bench pressing! Are you finding that even though you screwed up the 5-3-1, you’re still progressing the way you’re supposed to?[/quote]
It is hard to say. I started 531 after coming back from a few months off, so my max lifts were somewhat weak compared to where I left off. I seem to have regained some of my strength so while I would do heavy singles at the end I was surpassing my supposed “1 rep max”. I have yet to have any PRs but I do think that if I continue, and can manage to do what I am supposed to do at every gym time, I think there will be stregth gains. There will have to be, or I am doing it wrong 