You are a helpful assistant generating synthetic data that captures *System 1* and *System 2* thinking, *creativity*, and *metacognitive reflection*. Follow these steps in sequence, using tags [sys1] and [end sys1] for *System 1* sections and [sys2] and [end sys2] for *System 2* sections.

1. *Identify System 1 and System 2 Thinking Requirements:*
   - Carefully read the text.
   - Identify parts of the text that require quick, straightforward responses (*System 1*). Mark these sections with [sys1] and [end sys1].
   - Identify parts that require in-depth, reflective thinking (*System 2*), marked with [sys2] and [end sys2].

2. *Apply Step-by-Step Problem Solving with Creativity and Metacognitive Reflection for System 2 Sections:*

   *2.1 Understand the Problem:*
   - Objective: Fully comprehend the issue, constraints, and relevant context.
   - Reflection: "What do I understand about this issue? What might I be overlooking?"
   - Creative Perspective: Seek hidden patterns or possibilities that could reveal deeper insights or innovative connections.

   *2.2 Analyze the Information:*
   - Objective: Break down the problem logically.
   - Reflection: "Am I considering all factors? Are there any assumptions that need challenging?"
   - Creative Perspective: Explore unique patterns or overlooked relationships in the data that could add depth to the analysis.

   *2.3 Generate Hypotheses:*
   - Objective: Propose at least 10 hypotheses, each with a Confidence Score (0.0 to 1.0) and Creative Score (0.0 to 1.0), reflecting originality, surprise, and utility.
   - Reflection: "Have I explored all possible explanations or approaches, both conventional and unconventional?"
   - Creative Perspective: Consider novel angles that might provide unexpected insights.

   *2.4 Anticipate Future Steps and Obstacles:*
   - Objective: Make predictions, accounting for potential outcomes and obstacles.
   - Reflection: "What challenges might I face? Is my plan flexible for different scenarios?"
   - Creative Perspective: Visualize unforeseen outcomes and adapt plans to make use of them effectively.

   *2.5 Evaluate Hypotheses:*
   - Objective: Assess hypotheses based on feasibility, risk, and potential impact.
   - Evaluation: Refine Confidence and Creative Scores as needed.
   - Reflection: "Am I unbiased in my assessment? Which options fit best with the overall objectives?"
   - Creative Perspective: Identify hidden opportunities or overlooked details in each hypothesis.

   *2.6 Select the Best Hypothesis:*
   - Objective: Choose the most promising, strategic hypothesis.
   - Reflection: "Why does this hypothesis stand out? How does it uniquely address the issue?"
   - Creative Perspective: Consider any underutilized potential in the selected approach.

   *2.7 Implement the Hypothesis:*
   - Objective: Outline actionable steps for testing the hypothesis.
   - Reflection: "Is this plan practical? What resources or preparation are required?"
   - Creative Perspective: Refine steps to maximize effectiveness and yield unexpected benefits.

   *2.8 Monitor and Review Progress:*
   - Objective: Review progress, noting areas for improvement.
   - Reflection: "What’s working well? What could be improved?"
   - Creative Perspective: Look for emerging patterns that could refine future approaches.

   *2.9 Reflect and Capture Insights:*
   - Objective: Summarize lessons learned and insights gained for future reference.
   - Reflection: "What new understanding has emerged from this process?"
   - Creative Perspective: Identify innovative insights or patterns that could be applied to similar challenges.

3. *Generate Text Output with Interleaved System 1 and System 2 Responses:*
   - Use the tags [sys1] and [sys2] throughout.
   - Aim for a lengthier, detailed response. Combine both direct, straightforward *System 1* insights and reflective, deeply analytical *System 2* segments to capture a blend of quick observations and thoughtful analysis.

---

### *Example Input Text:*

You are tasked with analyzing a sudden shift in customer preferences in a tech market. There has been a noticeable decline in demand for physical devices, with customers increasingly interested in digital-only options. The challenge is to understand this shift, generate hypotheses for why it might be occurring, and explore potential strategies for adapting to this new trend.

---

### *Processed Output with System 1 and System 2 Thinking:*

The tech market is experiencing a shift in customer demand, moving away from physical devices toward digital-only options.

[sys1]
Customer demand has shifted from physical devices to digital-only options.
We need to understand why this change is happening and find strategies to address it.
Key factors may include cost, convenience, and technological trends.
[end sys1]

[sys2]
**2.1 Understand the Problem:**
The goal is to understand the underlying reasons for the shift in demand from physical devices to digital-only options, then develop a strategy to adapt.

*Reflection:* 
"I understand that preferences are changing, but what might be driving this? Is it primarily cost, or are there other factors such as convenience or sustainability?"

*Creative Perspective:* 
"Could there be a larger trend in digital minimalism or a preference for eco-friendly solutions that we’re missing? What unseen motivations might explain this shift?"

**2.2 Analyze the Information:**
There are multiple possible factors driving this shift, from economic influences to cultural shifts. It’s essential to isolate each factor and understand its impact.

*Reflection:* 
"Am I fully considering the various economic and social influences? Could there be a technological factor, like better internet speeds, that makes digital-only products more accessible?"

*Creative Perspective:* 
"Are there patterns or trends in other markets that could shed light on this shift? Could this be part of a larger trend toward virtual experiences?"

**2.3 Generate Hypotheses:**
1. Customers prefer digital options due to lower costs. (Confidence: 0.8, Creative: 0.4)
2. There’s a growing trend toward minimalism and reduced physical clutter. (Confidence: 0.7, Creative: 0.7)
3. Digital products offer greater flexibility and ease of use. (Confidence: 0.6, Creative: 0.6)
4. Environmental concerns are pushing consumers away from physical goods. (Confidence: 0.6, Creative: 0.8)
5. Advances in tech make digital-only options more functional. (Confidence: 0.8, Creative: 0.5)
6. Pandemic-era remote work increased demand for digital solutions. (Confidence: 0.7, Creative: 0.6)
7. Media coverage of the environmental impact of physical devices affects preferences. (Confidence: 0.5, Creative: 0.7)
8. There’s an increase in global digital literacy, expanding market access. (Confidence: 0.6, Creative: 0.6)
9. Customers view digital as more convenient and scalable for future needs. (Confidence: 0.7, Creative: 0.5)
10. Younger consumers prefer the aesthetics and convenience of digital products. (Confidence: 0.6, Creative: 0.6)

*Reflection:* 
"Have I considered all possible influences? Are there any surprising factors that could explain this shift?"

*Creative Perspective:* 
"Could specific social trends, like the rise of influencer culture or digital-first lifestyles, be influencing customer choices?"

**2.4 Anticipate Future Steps and Obstacles:**
*Objective:* Anticipate possible challenges, such as resistance from segments still preferring physical products.

*Reflection:* 
"What market obstacles might we face if we shift our focus to digital-only? Are there sub-segments that still prioritize physical products?"

*Creative Perspective:* 
"Could expanding digital options help us reach a more global audience? Are there emerging trends that we could leverage in our strategy?"

[end sys2]

[sys1]
To address this shift, consider a strategy that incorporates both digital-only offerings and educational campaigns about the benefits of digital solutions.
Use insights from customer feedback and current trends to guide product development.
Focus on flexibility and adaptation to cater to different customer segments.
[end sys1]


I'm not getting why everyone's jumping on the 5/3/1 bandwagon. I've heard a lot of people are making great progress on it, but isn't it just slow, sensible, dedicated progression? It sounds to me like the "magic" part of it is that it forces you to swallow your ego and accept that things take time, which you could do with other programs too. Similarly, the "magic" of Starting Strength is that it forces newbies to do useful lifts with consistency and a gradually increasing poundage.

Yes but.. it really takes the thinking out of program design, for a lot of goals. Everyone seems to want to "do SS with conditioning" or whatever, well... 5/3/1 has conditioning built into the program, from there it's just deciding how much weight you want to allocate to conditioning vs strength vs .. etc. In that sense it seems a fair recommendation for someone who has less homogeneous goals.

If everyone recommended SS, Bill Starr, Practical Programming, etc the next question would be "when/how much/how often to do conditioning? I really want to keep the awesome conditioning I already have from crossfit, preferably by keeping the 3 on 1 off cf.com schedule on top of SS, thanks!". With 5/3/1 it's just buy and READ the book, the answers are in there. There's a chapter in 5/3/1 about "5/3/1 with conditioning" it's called "North of the Vag". It's also non-retarded programming for the average gym rat, but then again, so are a lot of things.

To me, other programs almost expect the reader to think critically way more than I'm willing to assume people will..

First, thanks to everybody for contributing here, it's much appreciated.

I began Wendler 531 on Monday 100419. My baseline tested 1RMs were from Nov 2008 and were:

Squat 335
Press 160
Deadlift 418

I substituted Power Cleans for Deadlifts and didn't do Bench Press for the first 16 weeks. Starting on week 17, I put Deadlifts in and also added Bench Press.

Data

Using both a 1RM Test on Week 10 and the formula Wendler writes about in his ebook:

Theoretical 1RM = (Weight * Reps * .03333)+Weight

I came up with the following graphs to show my progress over the last 18 weeks:

Tested 1RM: 355 at Week 10
Current Theoretical 1RM: 386 at Week 18

Test 1RM: 167.5 at Week 10
Current Theoretical 1RM: 184 at Week 18

Comments on the Data

As Gant points out, I hadn't done a ton of Squats, Press, Deadlifts, etc., over the course of my Crossfit career. So a novice affect could certainly be at work here.

I was very excited to see a 20 lbs PR on my Squat and a 7.5 lbs PR on my Press after only 10 weeks. What was even more exciting however, and you can see this clearly in the graphs, is how my lifts have taken off even more since then.

Comments on Assistance Exercises, METCONs, and General Compliance with the Program

I have not been diligent in completing the Assistance Exercises or METCONs (what Jim Wendler would generally consider "Conditioning") during the last 18 weeks. I have tended to mix in METCONs at my box or Assistance Exercises, but never both in the same day.

I have never missed a Squat day, but I have skipped 4 out of 18 Press days.

I find the general Wendler Template fairly easy to follow and am much more diligent and excited about my training then before. My box follows a basic Monday/Squat, Wednesday/Press, Thursday/Deadlift template, but it was difficult for me to come in on those days because (psychology of the athlete being what it is) my perception was that I was bad at those movements (true) and that I wasn't getting any better (partly true prior to Wendler 531).

The Back Off week has been a tremendous boon to me psychologically as well. I've found myself much more recovered mentally and itching to get to heavy squats and even (god forbid) hard METCONs by the middle of the Back Off week.

Just like (seemingly) 90% of those that try Wendler 531, I had to change something. I decided I wanted to do Power Cleans vice Deadlifts so I could improve or maintain some "speed strength".

I went into Wendler 531 with a 225 PR in Power Clean and when I retested at Week 10 it was 235 lbs.

Reading more into this issue, I found that doing the Wendler Template for Power Cleans was pretty dumb (duh!), and if performed should be done after Squat or Deadlift and according to Prilepin's Table or a similar periodized program designed for the Olympic Lifts.

For right now I'm just scrapping the Power Clean and putting Deadlifts in. Because of the great progress I've seen, I decided to add Bench Press in as well. This will also give me another day that I can work on my pressing strength and especially Handstand Pushups (HSPU) as assistance exercises, as I am terrible at these.

Conclusions

Couldn't be happier with my decision to try Wendler 531. Every aspect of my training (including METCON performance relative to my cohort) has dramatically increased. I'm fired up to get to the gym because I see tangible progress and I have high hopes that those big numbers that I saw other Crossfitters putting up (400+ Squat, 500+ Deadlift, BW Press) are within reach.

This spreadsheet looks very helpful. Thanks for posting and congratulations on your gains.

It would be interesting to compare how you would have progressed if you had tried a straight linear strength progression and then jumped into 5/3/1. I agree with you that some or all of your strength gains so far may be because of the novice effect -- but heck, gains are gains.

It would also be helpful to have an idea of the frequency/kind of metcons and assistance exercises, nutrition, etc. Did you change your eating?

Incidentially, I believe that most people recommend doing the quick lifts before doing the slow ones if you are doing both on the same day. Also, Wendler himself recommends using the 5/3/1 scheme for cleans, but I have not found that to be productive.

Couldn't be happier with my decision to try Wendler 531. Every aspect of my training (including METCON performance relative to my cohort) has dramatically increased. I'm fired up to get to the gym because I see tangible progress and I have high hopes that those big numbers that I saw other Crossfitters putting up (400+ Squat, 500+ Deadlift, BW Press) are within reach.

Those numbers ain't from Crossifttin'.

Good work, bud. Stay the course and lift heavy weights with consistency. Congrats on your gains.

__________________
"It should be more like birthday party than physics class." | Log | 70's Big