5/3/1 Worksheet

Start Date: 1/2/2012
Rounded to:
5
Max
Overhead Press
135
Power Cleans
125
Deadlift
350
Bench Press
200
Squat
300

Deload Warm-up
Warm-ups
5
3
1
Deload

Set 1
25%
40%
65%
70%
75%
40%

1
Reps
5
5
5
5
5
Set 2
30%
50%
75%
80%
85%
50%

1.25
2.5
5
10
1RM
% of Max 531 Max Increase
157.48
90%
145.00
5
145.81
90%
135.00
5
408.28
90%
370.00
10
233.30
90%
210.00
5
349.95
90%
315.00
10
Set 3
35%
60%
85%
90%
95%
60%

Instructions
ONLY change the boxes that are colored YELLOW in this whole worksheet!
Changing anything else that are NOT in the YELLOW boxes can screw up everything in this worksheet!
Please read Jim Wendler's 5/3/1 book before using this worksheet.
It can be bought here: http://store.jimwendler.com/
Contact: kilim13@hotmail.com

Setup Page:
Start Date: Enter the date you will start.
Round to: The amount you want the weight rounded to.
Max: Input the weight of the supposed max you performed.
Reps: Input the amount of reps you completed for that lift.
Increase: Input the amount you want to add to your training max each cycle.
5/3/1/Deload Sets: Only change the % here if you are using the other option stated in the book.
Warm-ups: Change the % to whatever you want for warm-up sets for the 5/3/1 weeks.
Deload Warm-up: Change the % to whatever you want for warm-up sets on the Deload week..
* This is not part of 5/3/1. Just thought it may be useful somehow.
Optional: You can change the % of Max if you want as per stated in the book.

Cycle Pages:
Training Max: ONLY Change this number if:
- You stalled and wanted a different Training Max for that Cycle.
- Your next Cycle's Training Max will be adjusted with the set increase in weight.
- You want a different Training Max for that Cycle.
Reps: Input the amount of completed Reps for that lift.

Goal/1RM: The 1st box under the "Rep" column in this row is the suggested Reps you need to beat your last 1RM for that lift.
* The first lift for that "Cycle 1" will not have any suggested "Goal Reps".
The 2nd box under the "Wt" column in this row is the 1RM you have achieved for that lift.
* This will ONLY show once you have input the reps completed.
Chart Page:
This will show the estimated 1RM you have achieved per cycle.
It will ONLY show once you have input the reps for each lift.

Assistance Ex.:
Just added this page for an easy way to figure out weight by percentages.
It may make some sense after reading the book.
%: Input any % you want here.
Wt: Input any number for weights here.

Cycle 1
Day 1
Overhead Press
Training Max
145.00

Goal/1RM

Week of 1/2/12
Reps
Wt
5
60
5
75
3
90
5
95
5
110
5
125
146

Week of 1/9/12
Reps
Wt

Week of 1/16/12
Reps
Wt

Power Clean
Training Max
135.00

Goal/1RM
Deadlift
Training Max
370.00

Goal/1RM
Bench Press

5
5
3
3
3
3
4

Training Max
210.00

Goal/1RM
Squat
Training Max
315.00

Goal/1RM
Day 2
Overhead Press

Goal/1RM
Power Clean

5
5
3
5
5
5

55
70
85
90
105
115
134

5
5
3
5
5
5

150
185
225
245
280
315
367

Goal/1RM
Deadlift

Goal/1RM

5
5
3
5
5
5

130
160
190
205
240
270
315

5
5
3
3
3
3
3

60
75
90
105
120
135
148

Goal/1RM

Goal/1RM
Day 3
Overhead Press

Goal/1RM
Power Clean

Goal/1RM
Deadlift

Goal/1RM
Bench Press

Goal/1RM
Squat

Goal/1RM

5
5
3
5
5
5

5
5
3
3
3
3
3

55
70
85
95
110
125
137

5
5
3
3
3
3
3

150
185
225
260
300
335
368

Week of 1/30/12
Reps
Wt
5
40
5
45
3
55
5
60
5
75
5
90

5
5
3
5
3
1
2

55
70
85
105
115
130
134

5
5
3
5
3
1
2

150
185
225
280
315
355
367

5
5
3
5
5
5

95
115
130
150
185
225

5
5
3
5
3
1
2

85
105
130
160
180
200
207

5
5
3
5
5
5

55
65
75
85
105
130

5
5
3
5
5
5

35
45
50
55
70
85

5
5
3
5
5
5

80
95
115
130
160
190

85
105
130
150
170
190
209

Bench Press

Squat

Week of 1/23/12
Reps
Wt

5
5
3
3
3
3
4

130
160
190
225
255
285
313

5
5
3
5
3
1
2

60
75
90
110
125
140
145

85
105
130
140
160
180
210
5
5
3
5
3
1
2

130
160
190
240
270
300
310

Cycle 2
Day 1
Overhead Press
Training Max
150.00

Goal/1RM

Week of 2/6/12
Reps
Wt
5
60
5
75
3
90
5
100
5
115
5
130
4
152

Week of 2/13/12
Reps
Wt

Week of 2/20/12
Reps
Wt

Power Clean
Training Max
140.00

Goal/1RM
Deadlift
Training Max
380.00

Goal/1RM
Bench Press

5
5
3
3
3
3
4

Training Max
215.00

Goal/1RM
Squat
Training Max
325.00

Goal/1RM
Day 2
Overhead Press

Goal/1RM
Power Clean

Goal/1RM
Deadlift

Goal/1RM

5
5
3
5
5
5
4

60
70
85
95
105
120
140

5
5
3
5
5
5
4

155
190
230
250
285
325
379

5
5
3
5
5
5
4

130
165
195
215
245
280
327

5
5
3
3
3
3
4

60
75
90
105
120
135
148

Goal/1RM

Goal/1RM
Day 3
Overhead Press

Goal/1RM
Power Clean

Goal/1RM
Deadlift

Goal/1RM
Bench Press

Goal/1RM
Squat

Goal/1RM

5
5
3
5
5
5
4

5
5
3
3
3
3
3

60
70
85
100
115
130
143

5
5
3
3
3
3
3

155
190
230
270
305
345
379

Week of 3/5/12
Reps
Wt
5
40
5
45
3
55
5
60
5
75
5
90

5
5
3
5
3
1
2

60
70
85
105
120
135
139

5
5
3
5
3
1
2

155
190
230
285
325
365
377

5
5
3
5
5
5

95
115
135
155
190
230

5
5
3
5
3
1
2

90
110
130
165
185
205
212

5
5
3
5
5
5

55
65
80
90
110
130

5
5
3
5
5
5

35
45
50
60
70
85

5
5
3
5
5
5

85
100
115
130
165
195

90
110
130
155
175
195
214

Bench Press

Squat

Week of 2/27/12
Reps
Wt

5
5
3
3
3
3
4

130
165
195
230
260
295
324

5
5
3
5
3
1
1

60
75
90
115
130
145
150

90
110
130
140
165
185
216
5
5
3
5
3
1
2

130
165
195
245
280
310
320

Cycle 3
Day 1
Overhead Press
Training Max
155.00

Goal/1RM

Week of 3/12/12
Reps
Wt
5
65
5
80
3
95
5
105
5
120
5
135
4
157

Week of 3/19/12
Reps
Wt

Week of 3/26/12
Reps
Wt

Power Clean
Training Max
145.00

Goal/1RM
Deadlift
Training Max
390.00

Goal/1RM
Bench Press

5
5
3
3
3
3
4

Training Max
220.00

Goal/1RM
Squat
Training Max
335.00

Goal/1RM
Day 2
Overhead Press

Goal/1RM
Power Clean

5
5
3
5
5

60
75
90
95
110

5
5
3
5
5
5
4

135
170
205
220
255
285
332

5
5
3
3
3
3
4

65
80
95
110
125
140
154

90
110
135
155
180
200
220

Week of 4/2/12
Reps
Wt

5
5
3
5
3
1
2

60
75
90
110
125
140
145

5
5
3
5
3
1
2

160
195
235
295
335
375
387

Goal/1RM

5
4

125
146

Goal/1RM

5
5
3
5
5
5
4

160
195
235
255
295
335
391

Deadlift

Bench Press

5
5
3
5
3
1
2

Goal/1RM
Squat

Goal/1RM
Day 3
Overhead Press

Goal/1RM
Power Clean

Goal/1RM

5
5
3
3
3
3
3

60
75
90
105
120
135
148

Goal/1RM

5
5
3
3
3
3
4

160
195
235
275
315
355
390

Deadlift

Bench Press

5
5
3
5

90
110
135
145

5
5
3
3
3
3
3

135
170
205
235
270
305
335

5
5
3
5
3
1
1

65
80
95
120
135
150
155

90
110
135
165
190
210
217

Goal/1RM
Squat

Goal/1RM

5
5
4

165
190
222
5
5
3
5
3
1
2

135
170
205
255
285
320
331

Week of 4/9/12
Reps
Wt
5
40
5
50
3
55
5
65
5
80
5
95

5
5
3
5
5
5

100
120
140
160
195
235

5
5
3
5
5
5

55
70
80
90
110
135

5
5
3
5
5
5

40
45
55
60
75
90

5
5
3
5
5
5

85
105
120
135
170
205

Cycle 4
Day 1
Overhead Press
Training Max
160.00

Goal/1RM

Week of 4/16/12
Reps
Wt
5
65
5
80
3
100
5
105
5
120
5
140
4
163

Week of 4/23/12
Reps
Wt

Week of 4/30/12
Reps
Wt

Power Clean
Training Max
150.00

Goal/1RM
Deadlift
Training Max
400.00

Goal/1RM
Bench Press

5
5
3
3
3
3
4

Training Max
225.00

Goal/1RM
Squat
Training Max
345.00

Goal/1RM
Day 2
Overhead Press

Goal/1RM
Power Clean

5
5
3
5
5

60
75
90
100
115

5
5
3
5
5
5
4

140
175
210
225
260
295
344

5
5
3
3
3
3
4

65
80
100
115
130
145
159

90
115
135
160
180
205
225

Week of 5/7/12
Reps
Wt

5
5
3
5
3
1
1

60
75
90
115
130
145
150

5
5
3
5
3
1
2

160
200
240
300
340
380
393

Goal/1RM

5
4

130
152

Goal/1RM

5
5
3
5
5
5
5

160
200
240
260
300
340
397

Deadlift

Bench Press

5
5
3
5
3
1
2

Goal/1RM
Squat

Goal/1RM
Day 3
Overhead Press

Goal/1RM
Power Clean

Goal/1RM

5
5
3
3
3
3
4

60
75
90
105
120
135
148

Goal/1RM

5
5
3
3
3
3
4

160
200
240
280
320
360
396

Deadlift

Bench Press

5
5
3
5

90
115
135
150

5
5
3
3
3
3
3

140
175
210
245
280
315
346

5
5
3
5
3
1
1

65
80
100
120
140
155
160

90
115
135
170
195
215
222

Goal/1RM
Squat

Goal/1RM

5
5
4

170
195
227
5
5
3
5
3
1
2

140
175
210
260
295
330
341

Week of 5/14/12
Reps
Wt
5
40
5
50
3
60
5
65
5
80
5
100

5
5
3
5
5
5

100
120
140
160
200
240

5
5
3
5
5
5

60
70
80
90
115
135

5
5
3
5
5
5

40
45
55
60
75
90

5
5
3
5
5
5

90
105
125
140
175
210

Cycle 5
Day 1
Overhead Press
Training Max
165.00

Goal/1RM

Week of 5/21/12
Reps
Wt
5
70
5
85
3
100
5
110
5
125
5
145
4
169

Week of 5/28/12
Reps
Wt

Week of 6/4/12
Reps
Wt

Power Clean
Training Max
155.00

Goal/1RM
Deadlift
Training Max
410.00

Goal/1RM
Bench Press

5
5
3
3
3
3
4

Training Max
230.00

Goal/1RM
Squat
Training Max
355.00

Goal/1RM
Day 2
Overhead Press

Goal/1RM
Power Clean

5
5
3
5
5

65
80
95
105
120

5
5
3
5
5
5
4

145
180
215
235
270
305
356

5
5
3
3
3
3
4

70
85
100
120
135
150
165

95
115
140
165
185
210
231

Week of 6/11/12
Reps
Wt

5
5
3
5
3
1
1

65
80
95
120
135
150
155

5
5
3
5
3
1
2

165
205
250
310
350
390
403

Goal/1RM

5
4

135
157

Goal/1RM

5
5
3
5
5
5
4

165
205
250
270
310
350
408

Deadlift

Bench Press

5
5
3
5
3
1
2

Goal/1RM
Squat

Goal/1RM
Day 3
Overhead Press

Goal/1RM
Power Clean

Goal/1RM

5
5
3
3
3
3
4

65
80
95
110
125
140
154

Goal/1RM

5
5
3
3
3
3
4

165
205
250
290
330
370
407

Deadlift

Bench Press

5
5
3
5

95
115
140
150

5
5
3
3
3
3
4

145
180
215
250
285
320
352

5
5
3
5
3
1
1

70
85
100
125
145
160
165

95
115
140
175
200
220
227

Goal/1RM
Squat

Goal/1RM

5
5
4

175
200
233
5
5
3
5
3
1
2

145
180
215
270
305
340
351

Week of 6/18/12
Reps
Wt
5
45
5
50
3
60
5
70
5
85
5
100

5
5
3
5
5
5

105
125
145
165
205
250

5
5
3
5
5
5

60
70
85
95
115
140

5
5
3
5
5
5

40
50
55
65
80
95

5
5
3
5
5
5

90
110
125
145
180
215

Cycle 6
Day 1
Overhead Press
Training Max
170.00

Goal/1RM

Week of 6/25/12
Reps
Wt
5
70
5
85
3
105
5
115
5
130
5
145
5
169

Week of 7/2/12
Reps
Wt

Week of 7/9/12
Reps
Wt

Power Clean
Training Max
160.00

Goal/1RM
Deadlift
Training Max
420.00

Goal/1RM
Bench Press

5
5
3
3
3
3
3

Training Max
235.00

Goal/1RM
Squat
Training Max
365.00

Goal/1RM
Day 2
Overhead Press

Goal/1RM
Power Clean

5
5
3
5
5

65
80
100
105
120

5
5
3
5
5
5
4

150
185
220
240
275
315
367

5
5
3
3
3
3
3

70
85
105
120
140
155
170

95
120
145
165
190
215
236

Week of 7/16/12
Reps
Wt

5
5
3
5
3
1
1

65
80
100
120
140
155
160

5
5
3
5
3
1
2

170
210
255
315
360
400
413

Goal/1RM

5
4

140
163

Goal/1RM

5
5
3
5
5
5
4

170
210
255
275
315
360
420

Deadlift

Bench Press

5
5
3
5
3
1
2

Goal/1RM
Squat

Goal/1RM
Day 3
Overhead Press

Goal/1RM
Power Clean

Goal/1RM

5
5
3
3
3
3
4

65
80
100
115
130
145
159

Goal/1RM

5
5
3
3
3
3
4

170
210
255
295
340
380
418

Deadlift

Bench Press

5
5
3
5

95
120
145
155

5
5
3
3
3
3
4

150
185
220
260
295
330
363

5
5
3
5
3
1
1

70
85
105
130
145
165
170

95
120
145
180
200
225
232

Goal/1RM
Squat

Goal/1RM

5
5
5

180
200
233
5
5
3
5
3
1
2

150
185
220
275
315
350
362

Week of 7/23/12
Reps
Wt
5
45
5
55
3
60
5
70
5
85
5
105

5
5
3
5
5
5

105
130
150
170
210
255

5
5
3
5
5
5

60
75
85
95
120
145

5
5
3
5
5
5

40
50
60
65
80
100

5
5
3
5
5
5

95
110
130
150
185
220

Cycle 7
Day 1
Overhead Press
Training Max
175.00

Goal/1RM

Week of 7/30/12
Reps
Wt
5
70
5
90
3
105
5
115
5
135
5
150
5
175

Week of 8/6/12
Reps
Wt

Week of 8/13/12
Reps
Wt

Power Clean
Training Max
165.00

Goal/1RM
Deadlift
Training Max
430.00

Goal/1RM
Bench Press

5
5
3
3
3
3
3

Training Max
240.00

Goal/1RM
Squat
Training Max
375.00

Goal/1RM
Day 2
Overhead Press

Goal/1RM
Power Clean

5
5
3
5
5

70
85
100
110
125

5
5
3
5
5
5
4

150
190
225
245
285
320
373

5
5
3
3
3
3
3

70
90
105
125
140
160
176

100
120
145
170
195
220
242

Week of 8/20/12
Reps
Wt

5
5
3
5
3
1
1

70
85
100
125
145
160
165

5
5
3
5
3
1
2

175
215
260
325
370
410
424

Goal/1RM

5
4

145
169

Goal/1RM

5
5
3
5
5
5
4

175
215
260
280
325
370
432

Deadlift

Bench Press

5
5
3
5
3
1
2

Goal/1RM
Squat

Goal/1RM
Day 3
Overhead Press

Goal/1RM
Power Clean

Goal/1RM

5
5
3
3
3
3
4

70
85
100
120
135
150
165

Goal/1RM

5
5
3
3
3
3
4

175
215
260
305
345
390
429

Deadlift

Bench Press

5
5
3
5

100
120
145
160

5
5
3
3
3
3
3

150
190
225
265
300
340
374

5
5
3
5
3
1
2

70
90
105
135
150
170
176

100
120
145
180
205
230
238

Goal/1RM
Squat

Goal/1RM

5
5
5

180
205
239
5
5
3
5
3
1
2

150
190
225
285
320
360
372

Week of 8/27/12
Reps
Wt
5
45
5
55
3
65
5
70
5
90
5
105

5
5
3
5
5
5

110
130
155
175
215
260

5
5
3
5
5
5

60
75
85
100
120
145

5
5
3
5
5
5

45
50
60
70
85
100

5
5
3
5
5
5

95
115
135
150
190
225

Cycle 8
Day 1
Overhead Press
Training Max
180.00

Goal/1RM

Week of 9/3/12
Reps
Wt
5
75
5
90
3
110
5
120
5
135
5
155
4
181

Week of 9/10/12
Reps
Wt

Week of 9/17/12
Reps
Wt

Power Clean
Training Max
170.00

Goal/1RM
Deadlift
Training Max
440.00

Goal/1RM
Bench Press

5
5
3
3
3
3
3

Training Max
245.00

Goal/1RM
Squat
Training Max
385.00

Goal/1RM
Day 2
Overhead Press

Goal/1RM
Power Clean

5
5
3
5
5

70
85
105
115
130

5
5
3
5
5
5
4

155
195
235
255
290
330
385

5
5
3
3
3
3
3

75
90
110
130
145
165
181

100
125
150
175
200
225
247

Week of 9/24/12
Reps
Wt

5
5
3
5
3
1
1

70
85
105
130
145
165
170

5
5
3
5
3
1
2

180
220
265
330
375
420
434

Goal/1RM

5
5

145
169

Goal/1RM

5
5
3
5
5
5
4

180
220
265
290
330
375
437

Deadlift

Bench Press

5
5
3
5
3
1
2

Goal/1RM
Squat

Goal/1RM
Day 3
Overhead Press

Goal/1RM
Power Clean

Goal/1RM

5
5
3
3
3
3
3

70
85
105
120
140
155
170

Goal/1RM

5
5
3
3
3
3
3

180
220
265
310
355
400
440

Deadlift

Bench Press

5
5
3
5

100
125
150
160

5
5
3
3
3
3
3

155
195
235
270
310
350
385

5
5
3
5
3
1
2

75
90
110
135
155
175
181

100
125
150
185
210
235
243

Goal/1RM
Squat

Goal/1RM

5
5
4

185
210
245
5
5
3
5
3
1
2

155
195
235
290
330
370
382

Week of 10/1/12
Reps
Wt
5
45
5
55
3
65
5
75
5
90
5
110

5
5
3
5
5
5

110
135
155
180
220
265

5
5
3
5
5
5

65
75
90
100
125
150

5
5
3
5
5
5

45
55
60
70
85
105

5
5
3
5
5
5

100
120
135
155
195
235

Cycle 9
Day 1
Overhead Press
Training Max
185.00

Goal/1RM

Week of 10/8/12
Reps
Wt
5
75
5
95
3
115
5
125
5
140
5
160
4
187

Week of 10/15/12
Reps
Wt

Week of 10/22/12
Reps
Wt

Power Clean
Training Max
175.00

Goal/1RM
Deadlift
Training Max
450.00

Goal/1RM
Bench Press

5
5
3
3
3
3
4

Training Max
250.00

Goal/1RM
Squat
Training Max
395.00

Goal/1RM
Day 2
Overhead Press

Goal/1RM
Power Clean

5
5
3
5
5

70
90
105
115
135

5
5
3
5
5
5
4

160
200
240
260
300
340
397

5
5
3
3
3
3
3

75
95
115
130
150
170
187

100
125
150
175
200
225
247

Week of 10/29/12
Reps
Wt

5
5
3
5
3
1
2

70
90
105
135
150
170
176

5
5
3
5
3
1
2

180
225
270
340
385
430
444

Goal/1RM

5
5

150
175

Goal/1RM

5
5
3
5
5
5
4

180
225
270
295
340
385
449

Deadlift

Bench Press

5
5
3
5
3
1
1

Goal/1RM
Squat

Goal/1RM
Day 3
Overhead Press

Goal/1RM
Power Clean

Goal/1RM

5
5
3
3
3
3
3

70
90
105
125
140
160
176

Goal/1RM

5
5
3
3
3
3
4

180
225
270
315
360
405
445

Deadlift

Bench Press

5
5
3
5

100
125
150
165

5
5
3
3
3
3
4

160
200
240
280
320
360
396

5
5
3
5
3
1
2

75
95
115
140
160
180
186

100
125
150
190
215
240
248

Goal/1RM
Squat

Goal/1RM

5
5
4

190
215
251
5
5
3
5
3
1
2

160
200
240
300
340
380
393

Week of 11/5/12
Reps
Wt
5
50
5
60
3
65
5
75
5
95
5
115

5
5
3
5
5
5

115
135
160
180
225
270

5
5
3
5
5
5

65
75
90
100
125
150

5
5
3
5
5
5

45
55
65
70
90
105

5
5
3
5
5
5

100
120
140
160
200
240

Cycle 10
Day 1
Overhead Press
Training Max
190.00

Goal/1RM

Week of 11/12/12
Reps
Wt
5
80
5
95
3
115
5
125
5
145
5
165
4
192

Week of 11/19/12
Reps
Wt

Week of 11/26/12
Reps
Wt

Power Clean
Training Max
180.00

Goal/1RM
Deadlift
Training Max
460.00

Goal/1RM
Bench Press

5
5
3
3
3
3
4

Training Max
255.00

Goal/1RM
Squat
Training Max
405.00

Goal/1RM
Day 2
Overhead Press

Goal/1RM
Power Clean

5
5
3
5
5

75
90
110
120
135

5
5
3
5
5
5
5

165
205
245
265
305
345
402

5
5
3
3
3
3
3

80
95
115
135
155
175
192

105
130
155
180
205
230
253

Week of 12/3/12
Reps
Wt

5
5
3
5
3
1
2

75
90
110
135
155
175
181

5
5
3
5
3
1
2

185
230
280
345
395
440
455

Goal/1RM

5
4

155
181

Goal/1RM

5
5
3
5
5
5
4

185
230
280
300
345
395
461

Deadlift

Bench Press

5
5
3
5
3
1
1

Goal/1RM
Squat

Goal/1RM
Day 3
Overhead Press

Goal/1RM
Power Clean

Goal/1RM

5
5
3
3
3
3
3

75
90
110
130
145
165
181

Goal/1RM

5
5
3
3
3
3
4

185
230
280
325
370
415
456

Deadlift

Bench Press

5
5
3
5

105
130
155
170

5
5
3
3
3
3
4

165
205
245
285
325
365
401

5
5
3
5
3
1
2

80
95
115
145
165
185
191

105
130
155
195
220
245
253

Goal/1RM
Squat

Goal/1RM

5
5
4

195
220
257
5
5
3
5
3
1
2

165
205
245
305
345
385
398

Week of 12/10/12
Reps
Wt
5
50
5
60
3
70
5
80
5
95
5
115

5
5
3
5
5
5

115
140
165
185
230
280

5
5
3
5
5
5

65
80
90
105
130
155

5
5
3
5
5
5

45
55
65
75
90
110

5
5
3
5
5
5

105
125
145
165
205
245

Cycle 11
Day 1
Overhead Press
Training Max
195.00

Goal/1RM

Week of 12/17/12
Reps
Wt
5
80
5
100
3
120
5
130
5
150
5
170
4
198

Week of 12/24/12
Reps
Wt

Week of 12/31/12
Reps
Wt

Power Clean
Training Max
185.00

Goal/1RM
Deadlift
Training Max
470.00

Goal/1RM
Bench Press

5
5
3
3
3
3
4

Training Max
260.00

Goal/1RM
Squat
Training Max
415.00

Goal/1RM
Day 2
Overhead Press

Goal/1RM
Power Clean

5
5
3
5
5

75
95
115
125
140

5
5
3
5
5
5
4

170
210
250
270
315
355
414

5
5
3
3
3
3
4

80
100
120
140
160
180
198

105
130
160
185
210
235
258

Week of 1/7/13
Reps
Wt

5
5
3
5
3
1
2

75
95
115
140
160
180
186

5
5
3
5
3
1
2

190
235
285
355
400
450
465

Goal/1RM

5
4

160
187

Goal/1RM

5
5
3
5
5
5
5

190
235
285
310
355
400
467

Deadlift

Bench Press

5
5
3
5
3
1
2

Goal/1RM
Squat

Goal/1RM
Day 3
Overhead Press

Goal/1RM
Power Clean

Goal/1RM

5
5
3
3
3
3
3

75
95
115
130
150
170
187

Goal/1RM

5
5
3
3
3
3
3

190
235
285
330
380
425
467

Deadlift

Bench Press

5
5
3
5

105
130
160
170

5
5
3
3
3
3
4

170
210
250
295
335
375
412

5
5
3
5
3
1
2

80
100
120
150
170
190
196

105
130
160
195
225
250
258

Goal/1RM
Squat

Goal/1RM

5
5
4

195
225
262
5
5
3
5
3
1
2

170
210
250
315
355
395
408

Week of 1/14/13
Reps
Wt
5
50
5
60
3
70
5
80
5
100
5
120

5
5
3
5
5
5

120
145
165
190
235
285

5
5
3
5
5
5

65
80
95
105
130
160

5
5
3
5
5
5

50
60
65
75
95
115

5
5
3
5
5
5

105
125
150
170
210
250

Cycle
Overhead Press
Cycle 1: 5
146
Cycle 1: 3
148
Cycle 1: 1
145
Cycle 2: 5
152
Cycle 2: 3
148
Cycle 2: 1
150
Cycle 3: 5
157
Cycle 3: 3
154
Cycle 3: 1
155
Cycle 4: 5
163
Cycle 4: 3
159
Cycle 4: 1
160
Cycle 5: 5
169
Cycle 5: 3
165
Cycle 5: 1
165
Cycle 6: 5
169
Cycle 6: 3
170
Cycle 6: 1
170
Cycle 7: 5
175
Cycle 7: 3
176
Cycle 7: 1
176
Cycle 8: 5
181
Cycle 8: 3
181
Cycle 8: 1
181
Cycle 9: 5
187
Cycle 9: 3
159
Cycle 9: 1
186
Cycle 10: 5
192
Cycle 10: 3
192
Cycle 10: 1
191
Cycle 11: 5
198
Cycle 11: 3
198
Cycle 11: 1
196

Estimated 1RM per Cycle
Power Clean
Deadlift
134
367
137
368
134
367
140
379
143
379
139
377
146
391
148
390
145
387
152
397
148
396
150
393
157
408
154
407
155
403
163
420
159
418
160
413
169
432
165
429
165
424
169
437
170
440
170
434
175
449
176
445
176
444
181
461
181
456
181
455
187
467
187
467
186
465

Bench Press
210
209
207
216
214
212
222
220
217
227
225
222
233
231
227
233
236
232
239
242
238
245
247
243
251
247
248
257
253
253
262
258
258

Squat
315
313
310
327
324
320
332
125
331
344
346
341
356
352
351
367
363
362
373
374
372
385
385
382
397
396
393
402
401
398
414
412
408

Assistance Exercises
Overhead Press
Deadlift
Bench Press
Squat

Wt
135
350
200
300

60%
85
210
120
180

60%
85
210
120
180

50%
70
175
100
150

55%
75
195
110
165

45%
65
160
90
135

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