Wendler's 5/3/1 Spreadsheet v1.

2
By Poteto

Hello and thank you for downloading! This spreadsheet was designed to be easy to use, functional, customizable AND
This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to l
This is not intended to teach you about the 5/3/1 program.
Buy Jim Wendler's 5/3/1 e-Book here
The spreadsheet currently only supports a 4 day template, with each lift performed per day. You can select identical
out" table (Inputs page).

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

1.
2.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.

13.

Features:
Both kg and lbs work on this spreadsheet.
1RM calculator.
Choose your own increments per cycle or stick with Wendler's 10 and 5 lbs.
Enter the weight of the barbell at your gym. Most gyms should use 45 lbs or 20kg barbells (which have a difference of
Choose between displaying the full weight of the set (i.e. barbell plus all weights) or only one side (easier to remembe
Rounding to the nearest multiple of your choice.
Displays a full year's worth of cycles, in a readily printable format. Each cycle is printed on its own page.
An option to choose your own workout days (finally!) and re-order the workout.
Statistics page with fancypants graphs.
Don't like something? Change it.

Instructions:
Enter your best, consistent numbers per lift (weight including the bar and repetitions performed) to arrive at your the
You can rearrange your lifts if you'd like. Simply re-arrange or even type something else.
Enter your bodyweight on the first day of 5/3/1. This is so you can monitor your strength to weight ratio as you progr
Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this ONLY affects the input page).
Stick with Wendler's increments or enter your own.
Enter the weight of the barbell that you use.
Choose if you'd prefer having the weights shown per side of the barbell, or in aggregate.
Choose your preferred rounding value. For example, if I wanted weights shown in only multiples of 10 lbs, I would en
When are you starting 5/3/1? Enter here. Note that this day must correspond with your first lift entered in #2.
Choose your workout days. This must be a consistent day for each lift, e.g. if you first squat on Monday, then all Mon
And you're done! View your completed 5/3/1 schedule here.
Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can
hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.
The statistics page tracks your performance on the top workset (1+) of the third week of each cycle. However this is o
"PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires your bodyweight to be entere
provide an easy visual way to monitor your increases in strength as you progress through 5/3/1.
Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offe

CLICK TO GO
Inputs

5/3/1 Schedule

Statistics

to use, functional, customizable AND easy on the eyes.

m Wendler. Please buy his e-Book to learn more about 5/3/1.

med per day. You can select identical days if you perform more than one lift per day on the "Days worked

g barbells (which have a difference of about 1 lb or about 0.9kg).

) or only one side (easier to remember).

printed on its own page.

tions performed) to arrive at your theoretical 1RM.

ing else.
strength to weight ratio as you progress through the 5/3/1 program.
NLY affects the input page).

gregate.
n only multiples of 10 lbs, I would enter 10 here.
ith your first lift entered in #2.
u first squat on Monday, then all Mondays in the 13 cycles must be squats.

le appears on its own page so you can bring printouts to the gym and leave your notebook at home. Simply
nt.
week of each cycle. However this is only useful if you consistently update the repetitions performed on the
equires your bodyweight to be entered at the beginning of every cycle (on the input page). The graphs
s through 5/3/1.
se note that I may not be able to offer you any support if your modification breaks the spreadsheet.

Core Lifts 1RM Calculator

Squat
Bench Press
Deadlift
Shoulder Press
Bodyweight on:
Control Panel
Unit of measurement:
Increment: Squat
Increment: Bench Press
Increment: Deadlift
Increment: Shoulder Press
Weight of the bar:
Show full weight:
Round to nearest:
Date Commencing 5/3/1:

Days worked out:

Weight
185.00
225.00
225.00
135.00

Reps
8.00
8.00
8.00
5.00

2-May-11

lbs
10
5
10
5
45
Yes
5
2-May-11

Mon
Tue
Thu
Fri
Day Matrix
Mon
Tue
Wed
Thu
Fri
Sat
Sun

30-May-11

1RM
229.70
279.36
279.36
151.89
27-Jun-11

Round
230
279
279
152
25-Jul-11

lbs
lbs
lbs
lbs
lbs
lbs
is a Monday
COL LOOKUP LOOK UP VALUE
2
0
1
3
4
Mon
0
1
2
3
4
5
6

Tue
6
0
1
2
3
4
5

DATE
Mon
Tue
Thu
Fri
Wed
5
6
0
1
2
3
4

Legend
Blue
Black/Grey

22-Aug-11
205.00

Thu
4
5
6
0
1
2
3

- Input cell
- Formula cell (feel free to modify if you are familiar with Excel formulas)

19-Sep-11

17-Oct-11

14-Nov-11

Fri
3
4
5
6
0
1
2

Sat
2
3
4
5
6
0
1

Sun
1
2
3
4
5
6
0

12-Dec-11

9-Jan-12

Excel formulas)

6-Feb-12

5-Mar-12

2-Apr-12

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 1

Week 4: 3x5 (Deload)

02 May to 27 May 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
230
279
279
152

207
251
251
137

Week 1
65%
75%
85%

Mon, 02 May
135
155
175
10
Tue, 03 May
165
190
215

Mon, 09 May
145
165
185

Mon, 16 May
155
175
195

Tue, 10 May
175
200
225

Tue, 17 May
190
215
240

Thu, 05 May
165
190
215

Thu, 12 May
175
200
225

Thu, 19 May
190
215
240

Fri, 06 May
90
105
115

Fri, 13 May
95
110
125

Fri, 20 May
105
115
130

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%

Mon, 23 May
85
105
125
NA
Tue, 24 May
100
125
150
NA
Thu, 26 May
100
125
150
NA
Fri, 27 May
55
70
80
NA

Page 6 of 19 | 4/30/2012

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 2

Week 4: 3x5 (Deload)

02
2011
30May
Mayto
to27
24May
Jun 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
241
285
290
158

217
256
261
142

Week 1
65%
75%
85%

Mon, 30 May
140
165
185

Mon, 06 Jun
150
175
195

Mon, 13 Jun
165
185
205

Tue, 31 May
165
190
220

Tue, 07 Jun
180
205
230

Tue, 14 Jun
190
220
245

Thu, 02 Jun
170
195
220

Thu, 09 Jun
185
210
235

Thu, 16 Jun
195
220
250

Fri, 03 Jun
90
105
120

Fri, 10 Jun
100
115
130

Fri, 17 Jun
105
120
135

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%

Mon, 20 Jun
85
110
130
NA
Tue, 21 Jun
100
130
155
NA
Thu, 23 Jun
105
130
155
NA
Fri, 24 Jun
55
70
85
NA

Page 7 of 19 | 4/30/2012

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 3

Week 4: 3x5 (Deload)

0227May
2011
Jun to
to 27
22 May
Jul 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
252
290
301
163

227
261
271
147

Week 1
65%
75%
85%

Mon, 27 Jun
150
170
195

Mon, 04 Jul
160
180
205

Mon, 11 Jul
170
195
215

Tue, 28 Jun
170
195
220

Tue, 05 Jul
185
210
235

Tue, 12 Jul
195
220
250

Thu, 30 Jun
175
205
230

Thu, 07 Jul
190
215
245

Thu, 14 Jul
205
230
260

Fri, 01 Jul
95
110
125

Fri, 08 Jul
105
115
130

Fri, 15 Jul
110
125
140

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%

Mon, 18 Jul
90
115
135
NA
Tue, 19 Jul
105
130
155
NA
Thu, 21 Jul
110
135
165
NA
Fri, 22 Jul
60
75
90
NA

Page 8 of 19 | 4/30/2012

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 4

Week 4: 3x5 (Deload)

02
to19
27Aug
May2011
2011
25May
Jul to

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
263
296
312
169

237
266
281
152

Week 1
65%
75%
85%

Mon, 25 Jul
155
180
200

Mon, 01 Aug
165
190
215

Mon, 08 Aug
180
200
225

Tue, 26 Jul
175
200
225

Tue, 02 Aug
185
215
240

Tue, 09 Aug
200
225
255

Thu, 28 Jul
185
210
240

Thu, 04 Aug
195
225
255

Thu, 11 Aug
210
240
265

Fri, 29 Jul
100
115
130

Fri, 05 Aug
105
120
135

Fri, 12 Aug
115
130
145

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%

Mon, 15 Aug
95
120
140
NA
Tue, 16 Aug
105
135
160
NA
Thu, 18 Aug
110
140
170
NA
Fri, 19 Aug
60
75
90
NA

Page 9 of 19 | 4/30/2012

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 5

Week 4: 3x5 (Deload)

02
2011
22May
Aug to 27
16 May
Sep 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
274
301
323
174

247
271
291
157

Week 1
65%
75%
85%

Mon, 22 Aug
160
185
210

Mon, 29 Aug
175
200
220

Mon, 05 Sep
185
210
235

Tue, 23 Aug
175
205
230

Tue, 30 Aug
190
215
245

Tue, 06 Sep
205
230
260

Thu, 25 Aug
190
220
245

Thu, 01 Sep
205
235
260

Thu, 08 Sep
220
245
275

Fri, 26 Aug
100
120
135

Fri, 02 Sep
110
125
140

Fri, 09 Sep
120
135
150

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%

Mon, 12 Sep
100
125
150
NA
Tue, 13 Sep
110
135
165
NA
Thu, 15 Sep
115
145
175
NA
Fri, 16 Sep
65
80
95
NA

Page 10 of 19 | 4/30/2012

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 6

Week 4: 3x5 (Deload)

02
2011
19May
Sep to 27
14 May
Oct 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
286
307
335
180

257
276
301
162

Week 1
65%
75%
85%

Mon, 19 Sep
165
195
220

Mon, 26 Sep
180
205
230

Mon, 03 Oct
195
220
245

Tue, 20 Sep
180
205
235

Tue, 27 Sep
195
220
250

Tue, 04 Oct
205
235
260

Thu, 22 Sep
195
225
255

Thu, 29 Sep
210
240
270

Thu, 06 Oct
225
255
285

Fri, 23 Sep
105
120
140

Fri, 30 Sep
115
130
145

Fri, 07 Oct
120
140
155

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%

Mon, 10 Oct
105
130
155
NA
Tue, 11 Oct
110
140
165
NA
Thu, 13 Oct
120
150
180
NA
Fri, 14 Oct
65
80
95
NA

Page 11 of 19 | 4/30/2012

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 7

Week 4: 3x5 (Deload)

02
27 Nov
May2011
2011
17May
Oct to 11

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
297
312
346
185

267
281
311
167

Week 1
65%
75%
85%

Mon, 17 Oct
175
200
225

Mon, 24 Oct
185
215
240

Mon, 31 Oct
200
225
255

Tue, 18 Oct
185
210
240

Tue, 25 Oct
195
225
255

Tue, 01 Nov
210
240
265

Thu, 20 Oct
200
235
265

Thu, 27 Oct
220
250
280

Thu, 03 Nov
235
265
295

Fri, 21 Oct
110
125
140

Fri, 28 Oct
115
135
150

Fri, 04 Nov
125
140
160

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%

Mon, 07 Nov
105
135
160
NA
Tue, 08 Nov
110
140
170
NA
Thu, 10 Nov
125
155
185
NA
Fri, 11 Nov
65
85
100
NA

Page 12 of 19 | 4/30/2012

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 8

Week 4: 3x5 (Deload)

02
2011
14May
Nov to 27
09 May
Dec 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
308
318
357
191

277
286
321
172

Week 1
65%
75%
85%

Mon, 14 Nov
180
210
235

Mon, 21 Nov
195
220
250

Mon, 28 Nov
210
235
265

Tue, 15 Nov
185
215
245

Tue, 22 Nov
200
230
255

Tue, 29 Nov
215
245
270

Thu, 17 Nov
210
240
275

Thu, 24 Nov
225
255
290

Thu, 01 Dec
240
275
305

Fri, 18 Nov
110
130
145

Fri, 25 Nov
120
135
155

Fri, 02 Dec
130
145
165

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%

Mon, 05 Dec
110
140
165
NA
Tue, 06 Dec
115
145
170
NA
Thu, 08 Dec
130
160
195
NA
Fri, 09 Dec
70
85
105
NA

Page 13 of 19 | 4/30/2012

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 9

Week 4: 3x5 (Deload)

02
2011
12May
Dec to 27
06 May
Jan 2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
319
323
368
196

287
291
331
177

Week 1
65%
75%
85%

Mon, 12 Dec
185
215
245

Mon, 19 Dec
200
230
260

Mon, 26 Dec
215
245
275

Tue, 13 Dec
190
220
245

Tue, 20 Dec
205
235
260

Tue, 27 Dec
220
245
275

Thu, 15 Dec
215
250
280

Thu, 22 Dec
230
265
300

Thu, 29 Dec
250
280
315

Fri, 16 Dec
115
135
150

Fri, 23 Dec
125
140
160

Fri, 30 Dec
135
150
170

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%

Mon, 02 Jan
115
145
170
NA
Tue, 03 Jan
115
145
175
NA
Thu, 05 Jan
130
165
200
NA
Fri, 06 Jan
70
90
105
NA

Page 14 of 19 | 4/30/2012

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 10

Week 4: 3x5 (Deload)

02
27 Feb
May2012
2011
09May
Jan to 03

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
330
329
379
202

297
296
341
182

Week 1
65%
75%
85%

Mon, 09 Jan
195
225
250

Mon, 16 Jan
210
240
265

Mon, 23 Jan
225
250
280

Tue, 10 Jan
190
220
250

Tue, 17 Jan
205
235
265

Tue, 24 Jan
220
250
280

Thu, 12 Jan
220
255
290

Thu, 19 Jan
240
275
305

Thu, 26 Jan
255
290
325

Fri, 13 Jan
120
135
155

Fri, 20 Jan
125
145
165

Fri, 27 Jan
135
155
175

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%

Mon, 30 Jan
120
150
180
NA
Tue, 31 Jan
120
150
180
NA
Thu, 02 Feb
135
170
205
NA
Fri, 03 Feb
75
90
110
NA

Page 15 of 19 | 4/30/2012

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 11

Week 4: 3x5 (Deload)

02
to 02
27 Mar
May2012
2011
06May
Feb to

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
341
335
390
208

307
301
351
187

Week 1
65%
75%
85%

Mon, 06 Feb
200
230
260

Mon, 13 Feb
215
245
275

Mon, 20 Feb
230
260
290

Tue, 07 Feb
195
225
255

Tue, 14 Feb
210
240
270

Tue, 21 Feb
225
255
285

Thu, 09 Feb
230
265
300

Thu, 16 Feb
245
280
315

Thu, 23 Feb
265
300
335

Fri, 10 Feb
120
140
160

Fri, 17 Feb
130
150
170

Fri, 24 Feb
140
160
175

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%

Mon, 27 Feb
125
155
185
NA
Tue, 28 Feb
120
150
180
NA
Thu, 01 Mar
140
175
210
NA
Fri, 02 Mar
75
95
110
NA

Page 16 of 19 | 4/30/2012

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 12

Week 4: 3x5 (Deload)

02
27 Mar
May 2012
2011
05 May
Mar to 30

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
352
340
401
213

317
306
361
192

Week 1
65%
75%
85%

Mon, 05 Mar
205
240
270

Mon, 12 Mar
220
255
285

Mon, 19 Mar
240
270
300

Tue, 06 Mar
200
230
260

Tue, 13 Mar
215
245
275

Tue, 20 Mar
230
260
290

Thu, 08 Mar
235
270
305

Thu, 15 Mar
255
290
325

Thu, 22 Mar
270
305
345

Fri, 09 Mar
125
145
165

Fri, 16 Mar
135
155
175

Fri, 23 Mar
145
165
180

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%

Mon, 26 Mar
125
160
190
NA
Tue, 27 Mar
120
155
185
NA
Thu, 29 Mar
145
180
215
NA
Fri, 30 Mar
75
95
115
NA

Page 17 of 19 | 4/30/2012

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 13

Week 4: 3x5 (Deload)

02
May2012
2011
02May
Apr to 27 Apr

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
363
346
412
219

327
311
371
197

Week 1
65%
75%
85%

Mon, 02 Apr
215
245
280

Mon, 09 Apr
230
260
295

Mon, 16 Apr
245
280
310

Tue, 03 Apr
200
235
265

Tue, 10 Apr
220
250
280

Tue, 17 Apr
235
265
295

Thu, 05 Apr
240
280
315

Thu, 12 Apr
260
295
335

Thu, 19 Apr
280
315
355

Fri, 06 Apr
130
150
165

Fri, 13 Apr
140
155
175

Fri, 20 Apr
150
165
185

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%

Mon, 23 Apr
130
165
195
NA
Tue, 24 Apr
125
155
185
NA
Thu, 26 Apr
150
185
225
NA
Fri, 27 Apr
80
100
120
NA

Page 18 of 19 | 4/30/2012

CYCLE:
Weight
Average Weight
1RM Projection (Top Workset)
Squat
Bench Press
Deadlift
Shoulder Press
Strength/Weight Ratio
Squat Ratio
Bench Press Ratio
Deadlift Ratio
Shoulder Press Ratio
GRAPHS:

1
2
02 May 2011 30 May 2011
NA
NA

3
27 Jun 2011
NA

4
25 Jul 2011
NA

191.33
232.09
232.09
126.44

200.57
236.71
241.34
131.07

209.82
241.34
250.58
135.69

219.06
245.96
259.82
140.31

5
22 Aug 2011
205.00

228.30
250.58
269.06
144.93
1.11
1.22
1.31
0.71

6
19 Sep 2011
NA

7
8
17 Oct 2011 14 Nov 2011
NA
NA
205.00

274.52
273.69
315.28
168.04

283.76
278.31
324.52
172.66

293.00
282.93
333.77
177.28

302.25
287.55
343.01
181.90

Bench Press
300.00

250.00

250.00

200.00

200.00

150.00

150.00

100.00

100.00

50.00

50.00

Deadlift

Shoulder Press
200.00
180.00
160.00
140.00
120.00
100.00
80.00
60.00
40.00
20.00
-

Squat Ratio

Bench Press Ratio

1.20

1.40

1.00

1.20

1.00
0.80

0.60

0.60

0.40

0.40

0.20

0.20

Deadlift Ratio
1.40
1.00
0.80

0.60
0.40

0.20
-

Weight

150.00

100.00
50.00
0.00

Shoulder Press Ratio

0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

1.20

13
02 Apr 2012
NA

265.28
269.06
306.04
163.42

300.00

0.80

12
05 Mar 2012
NA

256.03
264.44
296.79
158.80

350.00

400.00
350.00
300.00
250.00
200.00
150.00
100.00
50.00
-

11
06 Feb 2012
NA

246.79
259.82
287.55
154.17

Squat

200.00

10
09 Jan 2012
NA

237.55
255.20
278.31
149.55

350.00

250.00

9
12 Dec 2011
NA