Readme

This is a 5/3/1 workout program spreadsheet

It covers a wave of 4 weeks.
To use it, just copy the template 531 sheet as a new sheet, I use the start week and month as
name to keep track of history.
Then just enter you one rep max for each exercise, for example B4 for military press. The
spreadsheet then calculates weights for each set.
I have been using it for KG but LBS should work the same.
The spreadsheet estimates your 1RM max based on your reps, you can use that as a guess
estimate for the next wave or see if you are using way more weight than you should :)
You can look at the poundage row to compare workouts, I use it to compare weekly results
with the last 4 week of workouts.

Feedback welcome on stronglifts at:

http://stronglifts.com/forum/5-3-1-4-weeks-spreadsheet-xls-format-t20685.html
Cheers and have fun!

Thegiorgio

Page 1
 Template 531

Week 1 Week 2 Week 3

Military
Max 50
5 29 3 32 5 34
5 34 3 36 3 38
5 38 3 41 1 43
Poundage 505 327 327

Squat
Max 75
5 44 3 47 5 51
5 51 3 54 3 57
5 57 3 61 1 64
Poundage 760 486 490

Bench press
Max 70
5 41 3 44 5 47
5 47 3 50 3 54
5 54 3 57 1 60
Poundage 710 453 457

Deadlift
Max 82
5 48 3 52 5 55
5 55 3 59 3 63
5 63 3 66 1 70
Poundage 830 531 534

Page 2
 Template 531

Week 4 (DELOAD) EST 1RM

5 18
5 23
5 27
340 45

5 27
5 34
5 41
510 67

5 25
5 32
5 38
475 63

5 30
5 37
5 44
555 73

Page 3
 Formula
Percentage from 1 RM 0.9

WI W2
Set 1 5 0.585 3 0.63 5
Set 2 5 0.675 3 0.72 3
Set 3 5 0.765 3 0.81 1
Perc weigtht Set 2

5 3 5 5
0.585 0.63 0.675 0.36
5 3 3 5
0.675 0.72 0.765 0.45
5 3 1 5
0.765 0.81 0.855 0.54

Page 4
 Formula

0.675 5 0.36
0.765 5 0.45
0.855 5 0.54

Page 5