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  1. #61
    Registered User tommy4life's Avatar
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    Hey Mate

    I suppose Im past the stage in my life of volume training, counting calories/macros, dieting etc. Very doubtful ill get any bigger naturally in the future so something with more focus on mobility, conditioning and general health is now more important.
    531 is perfect for that.
    I like the amrap and downset concept because it allows autoregulation and takes into account bad days.

    Whether its working or not, **** knows.
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  2. #62
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    C6W2

    Agile 8
    Jumps/throws

    ■Deadlift (190)
    3×90%_170 (6)
    5×5 (FSL)_132
    Hyperext/Abs (3×15)
    Sled push (15min)_110
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  3. #63
    Registered User tommy4life's Avatar
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    C6W3

    Agile 8
    Throws

    Bench (118)
    1×95%_110 (7)
    5×5 (FSL)_87
    DB Row (5×10)_20
    Facepull/Curl (3×15)
    Hill sprints (15 min)
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  4. #64
    Registered User tommy4life's Avatar
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    C6W3

    agile 8
    jumps

    Squat (156)
    1x95%_147 (6)
    5x5 (FSL)-115
    Abs/facepull (3x15)
    Sled push/drag (15min)

    had another 2 reps on squat
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  5. #65
    Registered User tommy4life's Avatar
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    C6W3

    Agile 8
    Throws

    ■Standing Press (72)
    1x95%_67 (8)
    5×5 (FSL)_52
    Pulldown (5×10)_55
    Facepull/Pushups (100 reps)

    Conditioning-Mt.Lofty hike 5am this morning
    Last edited by tommy4life; 02-04-2021 at 12:36 AM.
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  6. #66
    Registered User tommy4life's Avatar
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    6W3

    Agile 8
    Jumps

    Deadlift (190)
    1×95%_180 (6)
    5×5 (FSL)_142
    CS row/Abs (50)
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  7. #67
    Registered User tommy4life's Avatar
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    C7W1

    Agile 8

    ■Bench (122)
    5×85%_102 (12)
    5×10 (BBB)_70
    DB Row 12×37
    DB Row (5×10)_22.5
    Arms/Facepull (50reps)
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  8. #68
    Registered User tommy4life's Avatar
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    C7W1

    Agile 8
    Jumps

    ■Front Squat (120)
    5×85%__100 (13)
    5×5 (FSL)_77
    Hypertext (5×10)_25
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  9. #69
    Registered User tommy4life's Avatar
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    C7W1

    Agile 8
    Jumps

    ■Press (74)
    5×85%_62 (11)
    5×10 (BBB)_40
    Pulldown (5×10)_50
    Arms/Facepull (50reps)


    Had another 2-3 reps but lost my rythmn.
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  10. #70
    Registered User tommy4life's Avatar
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    C7W1

    Agile 8
    Powercleans

    ■Deadlift (182)
    5×85%_152 (11)
    5×5 (FSL)_117
    Heavy abs (5×10)

    Had more reps but got tired.
    Either need more conditioning or should cap the reps at 10 on 5s week.
    Last edited by tommy4life; 02-14-2021 at 10:33 PM.
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  11. #71
    Registered User tommy4life's Avatar
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    C7W2

    Agile 8
    Jumps

    ■Bench (122)
    3×90%_107 (8)
    5×10 (BBB)_72.5
    DB Row (5×10)_25
    Arms/Facepull (50reps)
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  12. #72
    Registered User tommy4life's Avatar
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    C7W2

    Agile 8
    Jumps

    ■Press (74)
    3×90%_65 (10)
    5×5 (FSL)_50
    Pulldown (5×9)_55
    Pushup/BB Curl (4×15)
    Facepull (4×15)


    Was supposed to be squat day but went on a 7hr hike early this morning so legs were tired
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  13. #73
    Registered User tommy4life's Avatar
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    C7W2

    Agile 8
    Jumps

    ■Deadlift (182)
    3×90%_162 (8)
    5×5 (FSL)_125
    Facepull (50)
    Core (50)
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  14. #74
    Registered User tommy4life's Avatar
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    C7W3

    Agile 8

    ■Bench (122)
    1×95%_115 (8)
    5×5 (FSL)_90
    DB Row (5×10)_27.5
    CG Pushup/BB Curl (50)
    Facepull (50)
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  15. #75
    Registered User tommy4life's Avatar
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    C7W2

    Agile 8
    Jumps

    ■OHP (74)
    1×95%_70 (7)
    5×5 (FSL)_55
    Pulldown (5×10)_55
    CG Pushup/Curl (50reps)
    Facepull (50reps)
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  16. #76
    Registered User tommy4life's Avatar
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    C8W1

    Agile 8
    Jumps

    ■Bench (124)
    5×85%_105 (11)
    5×5 (FSL)_80
    DB Row (3×8)_30
    Dip/BB Curl (3×8-12)_bw/30
    Facepull (50reps)_60

    Conditioning
    6hr hike
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  17. #77
    Registered User tommy4life's Avatar
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    C8W1

    Agile 8
    Jumps

    ■Squat (152)
    5×85%_127 (10)
    5×5 (FSL)_97
    Hyperext/Abs (3×8-15)
    Facepull (50rep)

    Conditioning
    tried running mt.lofty, failed
    Last edited by tommy4life; 03-01-2021 at 11:51 PM.
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  18. #78
    Registered User tommy4life's Avatar
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    C8W1

    Agile 8

    ■OHP (76)
    5×85%_62 (11)
    5×5 (FSL)_47
    Pulldown (5×8)_55
    Dip/BB Curl (3×8-15)
    Facepull (3×15-20)

    Conditioning
    Mt lofty
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  19. #79
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    C8W1

    Agile 8
    Powercleans

    ■Deadlift (184)
    5×85%_155 (10)
    5×5 (FSL)_117
    Hyperext/Abs (3×8-12)

    Conditioning
    None
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  20. #80
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    C8W2

    Agile 8

    ■OHP (76)
    3×90%_67 (10)
    Joker 2×80
    5×5 (FSL)_52
    Pulldown (5×9)_55
    Dip/BB Curl (3×8-15)
    Facepull (3×15-20)

    Conditioning
    Incline walk
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  21. #81
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    C8W2

    Agile 8

    ■Deadlift (184)
    3×90%_165 (10)
    5×5 (FSL)_127
    Hyperext/Abs (3×8-15)
    Row (3×8-12)

    Conditioning
    Incline walk

    Matched last week's set (e1rm 220)
    Last edited by tommy4life; 03-11-2021 at 10:01 PM.
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  22. #82
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    C8W3

    Agile 8

    ■Incline Bench (100)
    1×95%_95 (8)
    5×5 (FSL)_75
    CS Row (5×10)_30
    Dip/BB Curl (3×8)_+10/30
    Real fly (3×15-20)_40

    Conditioning
    Incline walk
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  23. #83
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    C8W3

    Agile 8

    ■Front Squat (124)
    1×95%_117 (9)
    Joker 1×154 PR!
    5×5 (FSL)_92
    Hyperext (3×9)_17
    Dragon flags and Facepull

    Conditioning
    Incline walk
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  24. #84
    Banned Batico77's Avatar
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    Originally Posted by ECGordyn View Post
    144 front squat? That's serious weight man, congrats.
    PLANK EXERCISE - DONE THE RIGHT WAY - WITH HUGE RESULTS

    If there is one exercise we all love to hate and hate to love it is planking, see some videos on planking down below to know how you can do it the correct way, that sure will give you desired results.

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  25. #85
    Registered User tommy4life's Avatar
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    C8W3

    Agile 8

    ■OHP (76)
    1×95%_70 (9)
    Joker 1×75
    Joker 1×80
    Joker 1×90
    5×5 (FSL)_55
    Pulldown (5×10)_55
    Dip/BB Curl (3×10)_bw/25
    Facepull (3×15-20)_70


    Strength score 85.1
    Front Squat: 154 kg
    Deadlift: 222 kg
    Incline Bench Press: 121 kg
    Overhead Press: 92 kg

    Haven't hit a strength score of 85 in years. Last time I was 10kg heavier and using candito 6 week to prep for comp. Nice
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  26. #86
    Registered User safcpaul's Avatar
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    Great stuff mate. Great strength levels. Just shows what consistency can achieve. Also seen you've got a goal of 100k strict press. Will be following your progress
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  27. #87
    Registered User tommy4life's Avatar
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    Agile 8

    C8W3

    ■Deadlift (184)
    1×95%_172 (7)
    5×5 (FSL)_137
    Hyperext/Plank (3 sets)
    Meadow row (3×8)_30

    Conditioning
    Incline walk



    Originally Posted by safcpaul View Post
    Great stuff mate. Great strength levels. Just shows what consistency can achieve. Also seen you've got a goal of 100k strict press. Will be following your progress
    Cheers mate
    I'll stick with 531 FSL for another few cycles to see if anything changes and then I'll start changing variables one by one to see the result. I change things too often to really know what works for my body
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  28. #88
    Registered User tommy4life's Avatar
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    C9W1

    Agile 8

    ■Incline Bench (102)
    5×85%_85 (?)
    5×5 (FSL)_65
    DB Row (5×8)_27.5
    Dip/Curl/Facepull (~50)

    conditioning
    Sled push and drag
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  29. #89
    Registered User tommy4life's Avatar
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    C9W1

    Agile 8
    Powerclean

    ■Front Squat (126)
    5×85%_105 (10)
    5×5 (FSL)_80
    Hypertext/Leg raise (~50)

    Conditioning
    Sled push and drag

    Lost focus after 10 reps on FS.
    Last edited by tommy4life; 03-23-2021 at 11:30 PM.
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  30. #90
    Registered User tommy4life's Avatar
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    C9W1

    Limber 11

    Bench (114)
    5×85%_95 (12)
    5×5 (FSL)

    Squat (140)
    5×85%_117 (10) got tired
    5×5 (FSL)

    Press (70)
    5×85%_57 (13)
    5×5 (FSL)

    Currently losing weight so not really going to record assistance, just the main stuff. Will stick to 531 FSL during the cut then switch to 531 Building a bigger yoke for the bulk. I was looking into hitting a 100kg press but after further reading I realised that the press is correlated to muscle mass more then any of the other big lifts. So...just need to put more muscle if I want that 100kg.
    Starting bw 104.7kg, bit of a belly.
    Sticking to 2000 Cal/day for now with a minimal 180g of protein.
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