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Wendler log 531 Pro?
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If you have an android phone, get this incredible app for tracking/managing 531.
Not connected with that app in any way, but I've been using it for 531 for a long time now, and I'm pretty sure there's a 0% chance that I would have stuck with 531 without this app. It allows for tons of customization, which is what makes 531 so great (e.g. BBB sets, first set last, joker sets, etc). There's a trial version, too. I would strongly recommend this to anyone thinking about trying out 531. It brings SL level simplicity to a potentially complex intermediate program.
For convenience you can log your progress via apps, such as: https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone&hl=en
Good for seeing your gains on a graph over time.
https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone
There's a trial version that's fully functional for the first cycle. Lots of options, you can choose to do the same exercise for BBB or opposite like wendler suggests, you can add a first set last, lots of stuff. And the developer is quick to respond to issues.
If you end up doing it download https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone it's awesome and does all log work for you. You can get a free one / trial app too at first. I ended up buying it, it's awesome
The book is a $10 e-book. Its poorly written, but it explains the program well (Jim Wendler is not a writer). I'm about to ready beyond 531 and 531 forever most likely since those go into other variations. I've just done 4 cycles of 531 BBB, and its really tough, especially because of the way I add conditioning work 3-5 days a week. I probably do too much, and Wendler would tell me I'm wrong.
This site seems to have a lot of templates to give you a feel for things: https://liftvault.com/programs/powerlifting/jim-wendlers-531-spreadsheet/
I use an app on android called five3one https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone&hl=en_US
It is a really good app that has all the templates built in, you can customize your assitance work, it tracks your volume, keeps your rest times honest (I like to have short rests, because I'm stupid). You can do a trial of the app for like a month or something. To me, the app is so good it was worth paying for once I got into the program. $6 seems like a lot for a workout app. For how well done this one is for this program, it is not.
https://jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner
I recommend buying the book (or ebook) btw.
/r/Fitness/wiki/531-beginners has additional info about the program
there's also a handy app if that's your thing
When I switched to 5/3/1, I was overwhelmed with the calculations, percentages and progression. So I started looking for an app that would take care of the numbers and simplify the process. Came across this one called Wendler's Log 531.
I was impressed with the depth and flexibility. I don't even understand the multiple approaches to 531 well enough to describe it in an accurate way, but this app is really good. I just got past the 3rd week using it. Here's the link: https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone&hl=en
I think I've been through them all. I only have 2 currently installed: Five3OnePro and GZCL Method.
The GZCL app isn't that great tbh but it was built by the person who wrote the programme and I love the rep scheme and programmes on it and use them as I guide when I go into the gym and keep a physical log in a notebook rather than actually using the app itself.
The Five3One app whilst not affiliated to Wendler himself, is a good app. The dev team respond really quickly and are constantly updating the app. It also has Building The Monolith loaded on it. If you dislike doing loads of different exercises and just want to build some size and strength I would try that. But be warned, it will grind you into dust. And that's just day 1!
Wendler Log 531 (link is for pro version)
You can customize pretty much everything from alternate BBB lifts to assistance exercises(may only be the pro version), the beta gets updated pretty frequently.
Contrary to its name it is in no way affiliated with THE Jim Wendler.
I like the Five3One on Android. There are a non-pro-version that lacks some features.
Wendler 531 on Android
It makes running 531 BBB incredibly easy. After the initial setup there is zero thought after that. 531 apps are notoriously bad but this seems to be the best of the bunch. There are a few things I would like to see though.
- The ability to comment on individual lifts.
- The ability to add 531 and BBB lifts to a different workout. Sometimes I can't make it all four days so having one shitty day of doing all four lifts would make things great.
- Superset functionality. Right now you can only do one assistance lift at a time.
Honestly, the best part about the app is it just works and I don't have to think about anything. I go in, start it up, it tells me what to do, and off I go.
HR monitor integration and upload to strava would also be sick. I think you have a great base for an app and there appears to be a lot of attention to detail to make this frictionless.
I would also aim to make a pro version and find revenue in people paying a one-time fee. Anecdotally, most people I know have no problem paying $4 - $15 for a really good app if it is supported and updated semi-frequently.
There are apps available that are helpful for tracking your workouts. The one I got for Android includes a week for finding your maxes.
https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone
Anyone know about 5/3/1 Boring But Big?
I'm looking for a basic and quick (30 mins and something I can do with an app to log the weights and get the amount for the next set etc) that will help me build muscle, going to the gym 3 or 4 times a week.
I'm trying to start 5/3/1 Boring But Big but not sure I'm doing it right.
Today I did Squat day and did the following:
- Squat warm up with light weight, getting heavier with each set
- 5 sets at light weight
- 5 sets at medium weight
- 5 sets at heavier weight
- Then 5 x 10 sets with light/medium weight
- Then assistance work, which I choose lat pull down and did 3x5
Does this look right? I'm using the Five3One app for Android which calculated the weights for me for the Squat.
https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone&hl=en
I quite like doing the 3 "work" sets then the 5x10 but not sure whether I have to do assistance or not?
What do you think?
Is there a better 30 minute routine out there I can do 3 or 4 times a week?
This one. It's a lot more full featured than the screenshots show, and I recommend trying the free version to see it before purchasing.
If you're running Android this app has the template built in. I think its one of the best 5/3/1 apps available and well worth the $7
https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone
> Five3one
Aww, nevermind but it seems that that's not the same app for Android. I think it's this one (https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone&hl=en)
Either way I'll do what you say. Thanks alot!
> It doesnt appear to have anywhere that i can track the FSL 5x5 sets
If we're talking about the same app, you need to enable FSL in the settings. And it is separated by day if you select 5/3/1 for beginner, it displays day A, B and C on the main screen. It's an excellent app and by far the best 5/3/1 app in the market (and I have tried a lot).
No official app, but you can find a few bootlegged ones.
This one is actually pretty thorough and allows you to do a wide variety of templates. If you're just doing BBB or FSL, some of the more popular and simple templates, this app is fine. If you'd like to hit some of the lesser known varieties you'll have to make a spreadsheet.
I assume you're talking about Wendler log 531. I had problems with it losing data. The developer was unable to reproduce the problem. Maybe I just have some combination of OS version and/or other stuff on my phone that doesn't play well with that app.
Other than data loss, it's got two problems.
One is that it's too complicated. It's hard to fault the app for that; it supports every possible flavor of 531, and there's a lot of them.
The other is that it doesn't play well in a cloud environment. You can backup and restore data, but you have to do that manually. What something like Google Sheets gives you is seamless and automatic sync to the cloud. I have three devices that I use all the time (my phone, a tablet, and my laptop). Having to manually sync data between them is a non-starter.
Even if you only have a single device, having to manually sync data to the cloud means it's probably not backed up as often as it should be. Some day you're going to drop a barbell on your phone and lose all your data.
The thing with spreadsheets is that they're almost a database, almost a U/I builder, and almost a lot of other things you want when building an application. For me, the automatic cloud sync and cross-platform support was a strong enough plus to make up for the klunky user interface imposed by the spreadsheet paradigm. There's no doubt that a real app is likely to have a nicer look and feel.
So I just finished one cycle of 531 and I have some questions about it. I downloaded this app to track my progress and to tell me what to lift.
- Should I be doing an accessory exercise after each main lift or just at the end of the session?
- Is it okay to swap the order or the main movements? Like if I walked in and somebody didn't let me work in on the squat rack could I just do bench press first? *Also I haven't been doing the warmup sets the app lists because I feel I would be unable to do the main set and then the "Big but boring" set after. Should I be doing all of them or just one or two?
All in all though so far so good!
OK thanks for the advice guys
I'm thinking I either go for a PPL, which looks pretty similar to my current routine but combining shoulders and chest into one day. Or I go for something different and try a 5/3/1.
5/3/1 looks kinda confusing, there's an Android app I had a look at that looks good, but even then a little bit confusing (https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone&hl=en). I'm worried I'd get mid workout then get confused what I am supposed to do next hahah.
My other problem with 5/3/1 is I don't know where to start on deadlifts, I'm thinking I might just enter 80kg as my 1RM?
Check out 5/3/1's Triumvirate template. It's four days a week: you do one of the big four lifts (bench, OHP, squat, deadlift) and then two assistance exercises (or three if you incorporate the BBB stuff). While the template calls for 5 sets of 10 on the assistance work, you could probably only do 3 sets and still be fine. If I remember correctly, I think doing that template with 5 sets of 10 on assistance work took about 45 minutes (I just did bodyweight stuff for assistance work), so cutting it down to 3 sets would probably get you out quicker and give you time to shower afterward.
EDIT: I assume you're somewhat experienced with lifting, and 5/3/1 is considered an intermediate program by most strength training people on here. Even if you're a beginner, though, it will probably still help you get stronger. It's also a very easy program to follow. If you need an app, I recommend Sarasoft's 5/3/1 app. Get the pro version - it's worth the money.
Training Wendler 531 so like a tool that calculate stuff for me. So use a dedicated app for it. Used a lot of them and settled with:
https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone&hl=nl
But to be honest a google doc and google drive on my phone works even better. This way I can tweak things better and make reports that I want ;)
Truly magical, it even helps me with my prayers.
There...already are apps for 531.
I use this one: https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone&hl=en_US
I use this on Android. It's ugly but functional.
https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone
https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone
Started with the free version, but thats only for 1 cycle. I liked it so i bough the pro version.
https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone
Android version. No idea if you can get it on ios, I've never looked on the apple store
I second Five3One. It's pretty great.
This app for 531. I really like it. As good as the SL app : https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone
It's this app for 5/3/1
https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone&hl=en
I've been using that (assuming you have an Android phone).
There's also a free version.
I also use Five3One Pro. Best app for 5/3/1 IMO. Link: https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone
I use this app by the way if you want a good log app. It's made specially for 531. https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone
Thanks again for all the help
https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone
It shows up installed as Five3One
If you are willing to put in a few bucks, the amazing and strong as fuck Marisa Inda wrote a book called Fuerza: A Female's Guide to Strength and Physique which has some very good reviews both in fitness circles and on Reddit.
Otherwise, you can pretty much follow any good program as is. The main difference between men and women on average is that women are more training resistant, i.e. the average 21 year old woman will need a higher dose of training stimulus to achieve similar gains as your average 21 year old guy. My best bet for you would be to go for 5/3/1 for beginners (read about 5/3/1 here and the beginner template here and finally the Reddit explanation here, in this order). Reading the books would be nice but you can get away without it if you understand the basic principles of 5/3/1, which I will conveniently list and explain here:
Start too low. You should be able to achieve each rep without the shadow of a doubt about whether you're going to finish it. If you can achieve the same training stimulus with X kg and with X + 10kg, using the higher weight is dumb.
Progress too slow. If you think you can get away with adding 10kg on the bar at the end of the training cycle, you add 5kg. If you think you can get away with adding 20kg, you still add 5kg. Constant, steady progress over years means fewer injuries, more strength, better health. Trying to add as much weight as you can all the time is a fool's errand.
Every set counts. If you don't know why you're doing an exercise, you don't do it. It's easy to keep adding exercises and sets until your sessions take 4 hours per day, but it doesn't bring you anything if you don't know why you're doing them. There are a lot of easy sets in 5/3/1, and actually only one real "hard" set per session, and that's the way it's supposed to be. One hard set to challenge yourself for fun, a lot of easy/medium sets as "homework".
Being strong isn't an excuse to be out of shape. For this reason Jim Wendler advocates for a lot of conditioning on your off days. It's not hard conditioning, but it gets the job done, and it makes sure that just because you can squat a lot doesn't mean you can't also run a few flights of stairs without being winded.
Finally, I highly recommend paying for this app if you want to follow 5/3/1 and have an Android phone, because it makes everything so much easier to deal with and already has the beginner template in it.
This one is great.
After trying several apps, I've paid for SaraSoft Wendler log. https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone
Currently using Five3One. https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone
https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone
There's a free version too
Wendler 531 (android app)
- generates 5/3/1 schedule
I sucked it up and paid for a 5/3/1 app because I'm not reading a whole book:
https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeone&hl=en
There is a free version that I haven't used but it would probably work fine:
https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeonebasic&hl=en
It does everything for you and just gives you a routine to follow. It has Big But Boring, Building the Monolith, and a couple of other templates built in.
Just something to try. To answer your questions.
There is no correct version, it's more about convenience on how many days you go.
It estimates your 1RM based on how much weight by how many reps you can do, as you progress through the program. But there is nothing stopping you from testing your actual 1RM periodically (I don't). As long as you're progressing, you're going to be getting bigger and stronger and your 1RM will be increasing also.