Guide

Goal: ongoing lower-body strength progression. Birthday waypoint 2027-04-24 — hit at least one of a 180 kg squat or 200 kg deadlift. Plan continues past every waypoint.

Method: 5/3/1 with First Set Last 5×5. Four leg sessions per week. Progression is by training max, not by 1RM.

Shape: seven phases across ~9 months to the birthday attempt, then continuing. Cycles reset every 4 weeks and TMs adjust based on cycle performance.

TM (Training Max). The number all percentages calculate from. Roughly 90% of a solid 5RM or 85% of your 1RM. Deliberately submaximal — that headroom is what lets you progress without stalling. If TM is 110 kg, top set week 1 is 85% × 110 = 93.5 kg for 5+ reps.

1RM. Your one-rep max. Only tested at cycle 4 end (Dec) and phase 6 (birthday).

5RM. Heaviest weight you can move for 5 clean reps. Used in evaluation week to set the initial TM. Formula: TM = 5RM × 0.90.

Sets × reps. “5×5” = five sets of five. Rest 2-3 min between working sets on main lifts.

AMRAP. As Many Reps As Possible. Week 1 top set is 5+; do at least 5, then go until form breaks. This is where strength jumps come from.

FSL (First Set Last). After the top set, do 5 more sets of 5 at the first working weight of the day. Volume without more nervous-system output.

Cycle. One 4-week 5/3/1 block: week 1 (5s), week 2 (3s), week 3 (1+ AMRAP), week 4 (deload).

Deload. Week 4 of every cycle. Low load (40/50/60% TM). Not optional. It's what lets you keep progressing.

RPE (0–10). How hard the set felt. 10 = failure, 9 = one rep in reserve, 8 = two, and so on. Log RPE on the top set to catch trends.

Reset rule. If you fail to hit reps on the week-3 top set, drop TM by 10% next cycle. Normal — don't muscle through failed reps.

Today. Just today's strength session. Check off each exercise. Enter weight, reps, RPE per set. The suggestion box gives you the concrete kg target.

Week. The 7-day rhythm. Today is highlighted.

Extras. Accessories, home rehab, around-runs. Do them when you can — no calendar pressure.

Check. Morning symptom scoring. Save it, and today's prescription auto-adjusts.

Progress. Edit training maxes. See milestones vs your current TMs.

History. Symptom trends + strength progression + day log.

Data. Export, share, import, wipe. Mobile Share → AirDrop → Mac → drop into data/log.json.

Symptom state, judged by the morning check the day after training.

Green. Nothing above 3/10, baseline within 24h. Progress load. TM +5-7.5 kg at cycle end.

Amber. A 4-5/10 or morning stiffness over 30 min. Hold load. Repeat the week.

Red. Painful click, night pain, gait change, or anything over 5. Back off two steps. TM -10%. Three ambers in a row = same action. Real red flags = clinician, not the app.

• Night pain that wakes you
• Any pain that shortens your running stride
• Sharp catch or click WITH groin pain
• Persistent left SI or buttock ache lasting more than 48h
• New shoulder external-rotation weakness or scapular asymmetry
• Morning back stiffness over 30 min, worse with rest, better with movement, second-half-of-night waking