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5/3/1 Simple Strength Spreadsheet

5/3/1 Simple Strength Spreadsheet

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Published by John Michael Hester
This is an Excel spreadsheet for Wendler's 5/3/1 Simple Strength template. Nothing fancy. Just plug in your maxes and it calcs it for you. For the next cycle, just copy the worksheet and up your numbers. I left in my SOV numbers and accesories for reference.
This is an Excel spreadsheet for Wendler's 5/3/1 Simple Strength template. Nothing fancy. Just plug in your maxes and it calcs it for you. For the next cycle, just copy the worksheet and up your numbers. I left in my SOV numbers and accesories for reference.

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Published by: John Michael Hester on Mar 19, 2012
Copyright:Attribution Non-commercial

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05/13/2014

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Cycle:
2
Date:
3/19/2011
Max90%Press
140 130
CGBP
175 160
Deadlift
325 295
Front Squat
170 155
Bench press
190 175
Incline BP
145 135
Squat
235 215
SLDL
165 150
Week 1Week 2WeightRepsWeightReps
Press 55 5 Press 55 565 5 65 580 3 80 385 5 120 3100 5 105 3115 5+ 120 3+CBBP 80 10 CBBP 100 8100 10 115 8115 10 130 6Kroc Rows 65Deadlift 120 5 Deadlift 120 5150 5 150 5180 3 180 3195 5 270 3225 5 240 3255 5+ 270 3+Front Squat 80 10 Front Squat 95 895 10 110 8110 10 125 6HypersLeg raiseBench press 70 5 Bench press 70 590 5 90 5105 3 105 3115 5 160 3135 5 140 3150 5+ 160 3+Incline BP 70 10 Incline BP 85 885 10 95 895 10 110 6
 
Dips 2 chainsSquat 90 5 Squat 90 5110 5 110 5130 3 130 3140 5 195 3165 5 175 3185 5+ 195 3+SLDL 75 10 SLDL 90 890 10 105 8105 10 120 6Sumo press 2p
 
Week 3Week 4WeightRepsWeightReps
Press 55 5 Press 55 565 5 65 580 3 80 5125 5115 3125 1+CBBP 105 5 CBBP 65 5120 5 80 5140 5 100 5Deadlift 120 5 Deadlift 120 5150 5 150 5180 3 180 3285 5255 3285 1+Front Squat 105 5 Front Squat 65 5120 5 80 5135 5 95 5Bench press 70 5 Bench press 70 590 5 90 5105 3 105 3170 5150 3170 1+Incline BP 90 5 Incline BP 55 5105 5 70 5115 5 85 5

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