android app

kindrabbit

Hi. I haven't read the Wendler book but have the app on my phone.

I started out with stronglifts 5X5 then moved on to madcow.

The app for Wendler 5-3-1 isn't very clear. I think I may of done a weeks workout in one day!

Perhaps I have misunderstood the terminology. I entered my bodyweight and clicked 'add cycle'

It lists a warmup and 3 sets of 5 with the last set being AMRAP, for bench press, deadlift, bench press and back squat.

I did that today but its now gone to week 2. I usually lift 3 times a week. Should I just do the same weight and number of reps and sets for the next 2 sessions then go on to week 2?

Week 1 is 65%, 75% & 85% of your 1RM - that's what I did today
Week 2 is 70%, 80% and 90% of your 1RM
Week 3 is 75%, 85% and 95% of your 1RM
week 4 is 40%, 50% and 60%

Then I presumably go on to the second cycle

anyone else have the android app and can elaborate?

Sam_I_Am77

kindrabbit wrote: »

Hi. I haven't read the Wendler book but have the app on my phone.

I started out with stronglifts 5X5 then moved on to madcow.

The app for Wendler 5-3-1 isn't very clear. I think I may of done a weeks workout in one day!

Perhaps I have misunderstood the terminology. I entered my bodyweight and clicked 'add cycle'

It lists a warmup and 3 sets of 5 with the last set being AMRAP, for bench press, deadlift, bench press and back squat.

I did that today but its now gone to week 2. I usually lift 3 times a week. Should I just do the same weight and number of reps and sets for the next 2 sessions then go on to week 2?

Week 1 is 65%, 75% & 85% of your 1RM - that's what I did today
Week 2 is 70%, 80% and 90% of your 1RM
Week 3 is 75%, 85% and 95% of your 1RM
week 4 is 40%, 50% and 60%

Then I presumably go on to the second cycle

anyone else have the android app and can elaborate?

You really need to read the book to understand how 5/3/1 is used. The %'s listed should not be applied to your 1RM but rather a Training Max which Jim discusses in the book. Jim does not have an app, some folks have taken it upon themselves to do it but don't really explain things very well and really do 5/3/1 a disservice. You definitely need to read the book, it's cheap and a quick read. ALso, if you do read the book you should buy "Beyond 5/3/1" because Jim has changed things a bit based on testing and results he's observed in his training and training of other people.

crawpapa

Agree with Sam_I_Am77, you need to read the book. After reading the book and fully understanding the WHY behind his program, the app I really like using is BIG LIFTS, one of the few apps I've ever paid for. The app is very simple, plug in your 1RM (training) and the app figures out each lift, and best of all for me, it breaks down what weight to put on each side, for example - Bench: 180 (45-10-10-2.5). I suck at math, and this removes any errors in my lifting for me. Plus my water bottle kept leaking in my gym bag and ruining my notebook I used.