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Symmetric Strength is great, logging your lifts in there will go a long way towards helping you understand your strengths and weaknesses and how they change over time.
To start 5/3/1, I just took my SL working weights, used a 1RM calculator with them (I was squatting 240x5, so the calculator gives me 280 1RM, then my 531 training max is 90% of that, or 252, rounded to 250). I use this app so it actually does all that computation for me. I just plugged my numbers in and follow the progression it gives me. You AMRAP your final set, and can use something like that app or Symmetric Strength to derive an estimated 1RM from that, and you can use that estimated 1RM to set your training max for the next cycle.
The biggest difference between SL and 531 is that 531 isn't enough volume by itself. You have to pick an extra volume routine for your main lift, and an accessories program. I do 4x6 first-set-last after my work sets, meaning that if I'm working, say, squat at 70/80/90% of a training max of 275 (so say, week 2, 190x3/220x3/250x3) then after my work sets I'll do 4x6 of my first set working weight (70%, 190lbs). It's enough to work me hard without leaving me utterly exhuasted.
Accessories-wise, there are tons of programs to choose from. I use the "Triumvirate" template, and try to incorporate pushing and pulling accessories. On arm days I work 2 of: pendlay rows, dips, face pulls, lat pulldowns, chin-ups, pull-ups, and on leg days I work 2 of: front squats, good mornings, romanian deadlift, leg curl, hanging leg raise, weighted situps. I'm not SUPER strict about these and rotate between them based on how I'm feeling that day. It keeps it interesting.
Any good programs in app form anyone can recommend? I'm too lazy to do google spreadsheets etc. I justy want something I can plug my numbers into and go.
Been using the Wenderlized app https://play.google.com/store/apps/details?id=se.johan.wendler&hl=en
which is fine but was thinking I could fine something a bit more hardcore
Pretty happy with this app, though I wish it was more like wendlerized https://play.google.com/store/apps/details?id=se.johan.wendler
Following the 6 day deadlift variant and it looks like the front squat and sumo Deadlift are listed on Saturday when the spreadsheet shows differently.
You probably mean "1RM" or "1 rep max" - the most weight you can lift for a 1 rep set. 5/3/1 uses your 1RM to calculate your working weights for each week in the cycle. If your 1RM for a lift is 200lb, then your sets will all be some percentage of 200lbs - week 1 will be 65%x5, 75%x5, 85%x5, or 130lb, 150lb, 170lb. Week 2 is 70%/80%/90%, week 3 is 75/%/85%/95%. Week 4 is a deload week, where you work at 40%/50%/60%, then you start a new mesocycle with a (hopefully) higher 1RM.
If you've never tested your 1RMs, you can estimate them with a calculator like this one. I use this app to track my 5/3/1 program, which will ask for your most recent lifts, compute a 1RM from them, and then establish a program based on those computed 1RM values.
If you're doing the 5/3/1 variant where you AMRAP your final sets, you should be able to estimate your 1RM over time from those AMRAP sets.
I use Wendlerized. I customized my copy of it with a plate calculator and improved the assistance programs feature a bit.
I use Symmetric Strength for tracking my 1RMs and strength progression.
It's a 3/4 week cycle, 4 days a week. Each day you have one main lift (OHP, Squat, Bench, Deadlift). You calculate your training max for each lift (90% of your "real 1RM"), then you work a percentage of that weight:
- Week 1: 65% x 5/75% x 5/85% x 5
- Week 2: 70% x 3/80% x 3/90% x 3
- Week 3: 75% x 5/85% x 3/95% x 1
- Week 4: Optional rest week, work 3x5 50-60% weights. Wendler recommends taking this every other cycle, so cycle 1 would be 3 weeks, cycle 2 would be 4 weeks, repeat.
- After each cycle, your upper body training maxes go up 5lb, your lower-body training maxes go up 10lb.
That's obviously not a bunch of volume, so there are a bunch of options you can pick for how you add volume + accessory work. I like to work joker sets (when i hit a PR) or 3x8 60% weight (when I don't hit a PR).
The app I use is Wendlerized, though I use a customized version of it (yay open source!).
If you Google it, you'll find much better explanations than mine. Or if you just want to plan a 5/3/1 cycle, check out the Black Iron Beast calculator.
I use Wendlerized but there are a bajillion of them.
Wendlerized on Android is a great one if you're on 5/3/1
The app I use for tracking (https://play.google.com/store/apps/details?id=se.johan.wendler) doesn't seem to allow manual override of used weight.
For Android, I've been using Wendlerized. It's pretty basic but it fits my needs.
https://play.google.com/store/apps/details?id=se.johan.wendler