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Was wondering if anyone has experience with splitting up the 531 work, and supplemental on Leviathan, so you'd do each lift 2 days a week, and have more days to focus on technique.

For example

Monday - 531 Deadlift SSL OHP

Wednesday - 531 Bench SSL Squats

Friday - 531 Squats SSL bench

Sunday 531 OHP SSL Deadlifts

Or something similar

I feel like this would be beneficial (for me personally) since you're spending more time on seperate occasions under the bar, and thus can have more time developing your technique (one of my weak points).

Would love to hear yalls thoughts/inputs.

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

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I played rugby and soccer. I remember as a kid I would run up and down stairs. Not one by one but explosively jumping 4-6 stairs each step. Trying to see how many I could get. I would go up and down many times.

Because of that and some natural talent, I was the fastest guy on my team. The weird thing is that this really didn’t translate at all to weight room strength. My squat has always been abysmal. Part of that is that I’m not built for it structurally. But I continue to make it my #1 priority since it’s my weakest lift.

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I've been consistently training for 2 years using 531 programs in Forever (Beginner Prep School (BPS) and BBB). Besides the noob gains I made in the first 6 months, I feel I've made no significant progress after that. I've been following my workout, diet (bulking), and sleep to a tee so its frustrating to see that I'm still where I am where I started. I'm writing this post so that perhaps someone can point out what I'm doing wrong and where I can improve.

Workout:

I've been following BBB from Forever for the past year (and BPS the year before). Here are my stats at the start (July 2022), after noob gains (Jan 2023), and now (May 2024):

July 2022->Jan 2023->May 2024

Bodyweight: 145->155->155 lbs

Squat TM: 130->165->180 lbs

Bench TM: 110->135->150 lbs

Deadlift TM: 175->215->225 lbs

Press TM: 85->95->100 lbs

Height: 5'6

I workout 4 days a week, usually in the morning.

I follow BBB main sets and supplemental sets exactly as they are given in forever.

I follow the 2 leader (BBB) and 1 anchor (FSL) programming with de-load weeks and training max tests that's outlined in forever.

For assistance, I do the following combinations:

Squat day: 50 reps of shoulder DB press, DB curls, Leg raises

Bench day: 50 reps of Incline DB press, Seated rows, Bulgarian split squats

Deadlift day: 50 reps of flat DB press, BB curls, ab work

Press day: 50 reps of chest flys, BB rows, leg curls

For conditioning, I run a 1 mile after every workout.

I warm up for 10 minutes using agile 8.

Total workout time including warmup, workout, and running is about 1.5 - 2 hours

Diet:

My TDEE is 2400 kcal for a moderately active lifestyle and I eat 2700 kcal to be on a slow permanent bulk.

My daily macros are:

Calories: 2700 kcal

Carbs: 300 g

Protein: 170 g

Fat: 80 g

Sleep:

I get around 7 to 8 hours of sleep at night.

Other information:

I've never been an athletic kid growing up or even in college. I've only started hitting the gym 2 years ago in my mid 20s.

I've gone through periods where I would increase my TMs but would have to ultimately lower them because the reps get grindy and difficult.

Feel free to ask for any further information. I don't know why, but I feel I'm doing something wrong and I hope someone can point me in the right direction.

I just want to ask a hypothetical because im just not understanding the Boring But big beef cake plan.

So say my 1rm is 83.5Kg for bench press

What would my top set bench press weights be and what would my FSL bench press weights be? Its to my understanding I must do 5 sets of 10 for both so 100 all together. Can someone please break it down to me please and show me what weights i would be doing? I just dont get it

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Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

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TOOLS

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

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• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
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• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

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• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• Routine Picker - template decision tree
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• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents

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• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• 5/3/1 Beach Body Challenge
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• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

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• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• Routine Picker - template decision tree
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• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents

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• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• 5/3/1 Beach Body Challenge
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• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

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• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• Routine Picker - template decision tree
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• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
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• 5/3/1 Forever Table of Contents

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• 5/3/1 for Beginners
• Boring But Big: Beefcake Training
• 5/3/1 Beach Body Challenge
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• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

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• Training After an Illness
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TOOLS

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

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So this might be a stupid question, but is there anything to be done to somewhat mitigate a lack of sleep? I have two children and we just found out a third is on the way. I promise I'm not looking for pity or time management tips but between work/my college/the kids/the wife I'm very lucky to average about 6 hours a night, and that's if everything goes like it's supposed to. It's been like this for a few years, and not to toot my own horn but I'm well into advanced lifting so it's not like I've gotten nowhere. But I'm finding progress from this point very difficult, and I have to imagine the sleep isn't helping. Is there anything to be done except do my best until things are a bit more calm? Jim says "life has a way of making training inconvenient" and I feel that in my soul.

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

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Asking for any spreadsheet experts out there. I’m looking to switch from FSL to the Wendler classic leader/anchor from the 5/3/1 Forever book. Has anyone made an excel spreadsheet from it before or can point me in the direction of one?

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TOOLS

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

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Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

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So the barbell in my gym which i thought was 20 kilograms turned out to be 15 instead. Explains why i can rep out 15 reps on my + set. Is this slight mistake detrimental to any gains in the future? Should i just up the weight next session?

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TOOLS

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

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• 5/3/1 FAQs <<<<< start here!
• 5/3/1: Common Errors and Ideas on how to Customize it to your Needs
• Routine Picker - template decision tree
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• 5 Common Misconceptions... About 5/3/1
• Training After an Illness
• Jim Wendler's Blog
• 5/3/1 Forever book
• 5/3/1 Forever Table of Contents

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• Building the Monolith - 5/3/1 for Size
• Comprehensive list of public templates

TOOLS