Wendler 5/3/1

Last week of bench press. Got my reps but think I tweaked my bad delt doing an assistance exercise (flat flyes). Dropped weight and it seemed better. Didn't feel it on my last chest exercise (incline DB press).

Trying to figure out where I'm going to get a spotter because with that arch in my bench press stance it's getting hard to unrack the bar for my last set. Squats tomorrow....

Ouch, that sucks about your delt. I'm pretty much done doing any kind of "fly", they seems to do more damage than good for me at least. Bench, Dips, Floor Press, Tri Extensions, -> workout over. Maybe at some point I'll do super light crossovers and just focus on squeezing at the top.

Damn, you must be throwing around some good weight then. I guess a lot of weight would make it difficult to slide it out of the j-hook, may have to press it out a little more and try not to lose your positioning I guess.

Had a strong OHP workout this morning. Had to go back to walking on the treadmill for my postworkout cardio. Popped my right hamstring on Sunday doing tabatas.

Damn, that sucks because the hammy can mess up a couple different workouts for you. Hopefully it's not too bad for you. One time I did mine and the treadmill wasn't even an option.

Getting back into squatting isn't too bad. I can really see where I've gotten weak since I haven't been doing them, so time to start doing more lower back work.

Guys,

The current 5/3/1 apps in the Apple App store stuck in my opinion, so I was thinking of creating my own. “Thinking of” is the important phrase here because I don’t know how much time I will be able to dedicate to it between business travel, going back to school, family, and gym schedule. In other words, IF I do it, I MIGHT have it done by the end of 2012.

I figured I’d still share my thoughts for it though. Here is tentative list of features that I would include.

Today Tab – Provides details of today’s workout including assistance exercises or will show that it is a rest day. Will provide the ability to enter the number of reps achieved on your lest set and a “Workout Complete” button to record the workout in your history.

Schedule Tab – Will display a weekly breakdown of your current cycle including all lifts and weights to be lifted

History Tab – Will detail all previous cycles, lifts, weights, and rep achievements

Timer Tab – A simple stop watch for keeping track of time between sets or time based assistance exercise.

More… Tab
- Weights & Lifts - Set lbs or kg and rounding. Set maxes and increments for core lifts. Add/Remove core lifts
- Assistance Exercises - Select from one of the pre-made assistance templates or build your own
- Edit Schedule – Chose from the 4 day, 3 day, 2 day, or 1 day templates and select the days of the week for each exercise.
- 1 RM Calculator – A simple 1 RM calculator using the formula within the 5/3/1 eBook.
- Export History – Export and email your complete history in csv format for importing into Excel.

If there are other thing that you may like to see in it, let me know.

Guys,

The current 5/3/1 apps in the Apple App store stuck in my opinion, so I was thinking of creating my own. “Thinking of” is the important phrase here because I don’t know how much time I will be able to dedicate to it between business travel, going back to school, family, and gym schedule. In other words, IF I do it, I MIGHT have it done by the end of 2012.

I figured I’d still share my thoughts for it though. Here is tentative list of features that I would include.

Today Tab – Provides details of today’s workout including assistance exercises or will show that it is a rest day. Will provide the ability to enter the number of reps achieved on your lest set and a “Workout Complete” button to record the workout in your history.

Schedule Tab – Will display a weekly breakdown of your current cycle including all lifts and weights to be lifted

History Tab – Will detail all previous cycles, lifts, weights, and rep achievements

Timer Tab – A simple stop watch for keeping track of time between sets or time based assistance exercise.

More… Tab
- Weights & Lifts - Set lbs or kg and rounding. Set maxes and increments for core lifts. Add/Remove core lifts
- Assistance Exercises - Select from one of the pre-made assistance templates or build your own
- Edit Schedule – Chose from the 4 day, 3 day, 2 day, or 1 day templates and select the days of the week for each exercise.
- 1 RM Calculator – A simple 1 RM calculator using the formula within the 5/3/1 eBook.
- Export History – Export and email your complete history in csv format for importing into Excel.

If there are other thing that you may like to see in it, let me know.

I'm using one of the iPhone apps right now. I really only use it to record the PR's and calculate the %'s. I actually plan and record my lifts in a different app. I'd be interested in your app if you release it. I particularly like the BYO templates idea. My assistance varies based on the number of pre-workout carbs I allow myself. I do rowing HIIT on my erg also. It'd be cool to track HIIT progress in the same app. Navigation should be more fluid than the current apps, as well. Plan, lift, record, archive...in that order. It's how we use it. Just my .02...if ya need a beta tester...I'm your huckleberry. :smokin:

On Deloads:

I also used to feel they should be individualized
but in MY case this lead to over-reaching,
Now i force my body to take a deload week every 4th week,
If i just cannot taper my loads and intensity, I take the whole week off

THis lets my fire, drive, and motivation skyrocket while by body fully
recovers thus leading to fully reloaded animal for the upcoming week.

This works for my individual needs and response to training and recovery