Staying fit (531)

**tommy4life** · 11-24-2020, 01:10 PM

C3W3

Press (80)
1×95%_75 (5)
3×5 (FSL)_60
Dips (3×8)_5
DB Row (3×9)_25
Facepull/Tris (3×8-15)

Reset soon

**tommy4life** · 11-26-2020, 12:38 AM

C3W3

Agile 8
15 Jumps

Deadlift (190)
1×95%_180 (5)
5×5 (FSL)_142.5
Ab wheal (5×)
Sled (5×25m)_45

Odd how first set feels harder then FSL

**tommy4life** · 11-27-2020, 10:20 PM

C4W1

Bench (130)
5×85%_110 (8)
5×5 (FSL)_82.5
BB row (5×8)_60
Curl/R.Fly (3×12-15)_20/35

Sled (5×30m)_45

**JohnButz** · 11-28-2020, 05:41 AM

The good work continues!

**tommy4life** · 11-28-2020, 11:24 PM

C4W1

Agile 8
15 jumps

Front squat (128)
5×85%_107.5 (11)
3×90%_115
1×95%_120
5×5 (FSL)_82.5
SG-RDL (3×8)_102.5
Sled push & sled pull (7×25m)_50

50 might be too heavy for pull. Forearms lack endurance

Originally Posted by JohnButz

The good work continues!

Cheers for the support mate

**tommy4life** · 12-01-2020, 01:24 AM

C4W1

■Press (82)
5×85%_67.5 (8)
5×5 (FSL)_52.5
Pulldown (5×8)_60
Dips (1×13)
Incline DB (2×15)_22.5
Rear fly (5×15)_5
Sled push (5×25m)_55

**tommy4life** · 12-02-2020, 01:52 AM

C4W1

■Deadlift (194)
5×85%_162.5 (10)
5×5 (FSL)_127.5
Seal Row (3×8)_60
Leg raises ×3
Sled push (5×40sec)_60

**tommy4life** · 12-05-2020, 07:57 PM

C4W2

Agile 8
Jumps

■Bench (130)
3×90%_115 (7)
5×5 (FSL)_90
DB row (5×9)_25
Rear DB fly (4×12-15)_6
Incline curl (4×8-12)_12.6
Sled push (5×40 sec)_30

**tommy4life** · 12-07-2020, 02:15 AM

C4W2

Agil 8

■Front squat (128)
3×90%_115 (9)
5×5 (FSL)_87.5
RDL (3×9)_102.5
Sled push/pull (5×40sec)_40

**tommy4life** · 12-08-2020, 06:14 PM

C4W2

Agile 8

■Press (82)
3×90%_72 (7)
5×5 (FSL)_55
Pulldown (5×9)_60
Pushup/Rear fly (3×15-20)
Sled (5×40sec)_50

Pushups with a pause with hands 9n dumbells are almost as hard as dips. Might do these instead.

**Elucid99** · 12-09-2020, 02:02 AM

Keep it up man!

**JohnButz** · 12-09-2020, 06:07 AM

Originally Posted by tommy4life

C4W2

Agile 8

■Press (82)
3×90%_72 (7)
5×5 (FSL)_55
Pulldown (5×9)_60
Pushup/Rear fly (3×15-20)
Sled (5×40sec)_50

Pushups with a pause with hands 9n dumbells are almost as hard as dips. Might do these instead.

Nice work! I'm with you on the push-ups difficulty. I can do ring dips all day, regular dips with near BW, but I am not too good on the push-ups.

**tommy4life** · 12-11-2020, 05:44 PM

C4W2

Went to a mte's gym and bro'd out.
Deadlift
Worked upto my e1rm of 220. Pulled it with ease
Tried 240. Failed
Surpsrised i failed mid shin though and not of the ground

**tommy4life** · 12-14-2020, 12:34 AM

C4W2

Agile 8

■Bench (130)
1×95%_122 (2)
5×5 (FSL)_97.5
DB row (5×10)_25
Sled (5×40sec)_30

Bad day. Deload next week

**tommy4life** · 12-15-2020, 02:44 PM

C4W3

Agile 8

■Front squat (128)
1×95%_120 (8)
5×5 (FSL)_95
Chinup (5×3)
Back ext (3×8-15)_12.5
DB farmer's 3×50m_50

Pathetic grip strength

**tommy4life** · 12-16-2020, 11:28 PM

C4W3

Agile 8

■Press (82)
1×95%_77 (3)
5×5 (FSL)_60
Pulldown (5×10)
Rear fly/Curl/pushup (3×8-15)

Another average workout. Wont even bother doing deadlifts tomorrow. Straight into deload week

**tommy4life** · 12-24-2020, 03:35 PM

C5W1

Agile 8

Front squat (126)
5×85%_105 (11)
(3×5)_80
RDL (3×8)_105
Facepull/Pressdown (4×15)_50
Farmers walk 3×40m_50

**Anthony21** · 12-24-2020, 03:58 PM

Glad I found your new log.

How are you enjoying 531? I'm assuming the weights in your log are in kg?

**tommy4life** · 12-24-2020, 04:43 PM

Originally Posted by Anthony21

Glad I found your new log.

How are you enjoying 531? I'm assuming the weights in your log are in kg?

Kilograms, metric system here in Australia

Yeah good. Seeing good results on the front squat using fsl.
Will stick to 531 FSL for maybe 10 cycles (at maintaince) just to see how different lifts respond. After 8 years of lifting im not really making progress, just havinh fun and staying fit.

**JohnButz** · 12-25-2020, 07:17 AM

Merry Christmas Tommy!

**tommy4life** · 12-25-2020, 06:09 PM

C5W1

Agile 8

Press (72)
5×85%_60 (11)
5×5 (FSL)_47.5
CS Row (5×8-10)_47.5
Dips/Facepull (3×8-15)
Conditioning (10 min)

Upper body isnt responding to those amraps. Might stay with 531 fsl on lower and do something fierce 5 like for upper.

Originally Posted by JohnButz

Merry Christmas Tommy!

Merry Christmas mate

**tommy4life** · 01-11-2021, 11:53 PM

C6W1

■Incline Bench (96)
5×85%_80 (12)
Incline bench (5×8)_52
CS Row (5×8)_20
Facepull/Curl/Pushup (2×10-20)

Hand over hand sled pull (10 min)_20

**AlexSays** · 01-12-2021, 03:25 AM

Monster weights man, nice going

subbed

**tommy4life** · 01-12-2021, 09:32 PM

C6W1

Agile 8

■Front squat (122)
5×85%_102 (10)
(5×5)_77
Abs/back ext (3×10-20)
Sled push (10 min)_40

Originally Posted by AlexSays

Monster weights man, nice going

subbed

Cheers mate
Im a 100kg and 188cm tall so weights arent that impressive

**tommy4life** · 01-15-2021, 06:30 PM

C6W1

Agile 8
Jumps

■Standing Press (72)
5×85%_60 (12)
(5×8)_35
BB Row (5×8-15)_45

No accessories, pulled a hammie on the jumps.....do more jumps

**tommy4life** · 01-18-2021, 01:04 AM

C6W1

Agile 8

■Deadlift (190)
5×85%_160 (10)
(5×5)_122
Abs/Back ext (3×15)
Sled push (10 min)

**tommy4life** · 01-19-2021, 11:16 PM

C6W2

Agile 8
Jumps/Throws

■Incline Bench (96)
3×90%_85 (11)
(5×5)_65
DB Row (5×10)_20
Sled pull (10 min)_40

**tommy4life** · 01-21-2021, 01:51 AM

C6W2

Agile 8
Jumps

■Front squat (122)
3×90%_107 (9)
5×5 (FSL)_85
KB swing (5×20)_20
Hangclean (2×10)_40
Toes to bar (2×10)

**tommy4life** · 01-22-2021, 07:39 PM

C6W2

Agile 8
Throws

■Standing Press (72)
3×90%_62 (11)
5×10 (BBB)_35
Pulldown (5×10)_55
Curl/Facepull (50 reps)_20/60
Sled drag (10 min)_100

Dragging sled backwards with thick rope was super fun. Cardio, grip strength and hammie work all in one.

**Anthony21** · 01-23-2021, 08:35 AM

How's 5/3/1 treating so far man? What do you like about it thus far?

I ran I believe 2 cycles of BBB and definitely enjoyed it. It's one great hypertrophy template.

I'll probably jump back on it in the future for my upper body.

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