Wendler 5-3-1 v1.3

Wendler's 5/3/1 Spreadsheet v1.
3 Instructions
By Jon K / Poteto
Latest Version: http://www.strongjournal.com/
Suggestions: jon@strongjournal.com
Notice:
This spreadsheet will no longer be maintained, but will remain free forever. For a superior online version, please check o
http://www.strongjournal.com
Thanks for downloading. This spreadsheet was designed to be easy to use, functional, customizable AND easy on the eye
Disclaimer:
This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to learn m
This is not intended to teach you about the 5/3/1 program. I do not earn any money (nor want to) from this spreadsheet
Buy Jim Wendler's 5/3/1 e-Book here
Frequently Asked Questions:

1. Can I change the spreadsheet to a 3 / 2 / 1 / etc day template?
The spreadsheet currently only supports a 4 day template, with each lift performed per day. You can select identical day
perform more than one lift per day on the "Days worked out" table (Inputs page).
2. I want to customize the spreadsheet to do something
Go to Strongjournal instead.
What's New in 1.3:

1. Refactored (simplified) formulas
2. Save your logs for easy uploading to StrongJournal
What's New in 1.28:

1. Fixed up stats page to accurately show your top work set 1RM projection (based on Week 3 last set)
2. Formatting adjustments and simpler inputs/questions page
What's New in 1.27:

1. Weekly 1RM calculated on your top workset
2. Boring but Big assistance schedule (you can select the % on the Inputs page) or delete the columns if you're not using the
CLICK TO GO
Questions 5/3/1 Schedule Statistics Savelog
version, please check out StrongJournal.com

ongjournal.com
ble AND easy on the eyes.
buy his e-Book to learn more about 5/3/1.

o) from this spreadsheet or from your purchase of the e-Book from this link.
can select identical days if you
v1.30
v1.28
v1.27
ns if you're not using them

Instructions:
1. Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can b
notebook at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.
2. The statistics page tracks your performance on the top workset (1+) of the third week of each cycle. However this is only
repetitions performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires y
beginning of every cycle (on the statistics page in blue). The graphs provide an easy visual way to monitor your increase
5/3/1.
3. Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offer y
breaks the spreadsheet.
Saving your logfile for uploading to StrongJournal:

1. Click on the worksheet below titled "Save Log"
2. Click on "Save as" WHILE YOU ARE LOOKING AT THE SAVE LOG WORKSHEET and save the worksheet as logfile.csv
3. Click on "Yes" for both prompts

4. Go to http://www.strongjournal.com, sign in and click "Import logfile" in your user settings page.
own page so you can bring printouts to the gym and leave your
t OK to print.
cle. However this is only useful if you consistently update the

statistic also requires your bodyweight to be entered at the
to monitor your increases in strength as you progress through
ay not be able to offer you any support if your modification
sheet as logfile.csv
Edit the cells in blue ONLY
General:
I measure weights using:
I currently weigh:
I use Olympic bars weighing:

I'd prefer seeing:
I'd like to round to the nearest:
I'd like my Boring But Big to be at:
5/3/1 plan:
I intend to do the following lifts beginning:
Day 1:
Day 2:
Day 3:
Day 4:
My current lifts:
squat
bench
deadlift
press
5/3/1 progression:
I will increase my lifts every cycle (4 weeks) by:
squat:
bench:
deadlift:
Press:
All done, take me to m
kg
300 kg
20 kg
Full weight + bar Yes
2.5 kg
50% of my projected 1RM (optional)
10-Jan-11
squat on Mon
bench on Wed
deadlift on Thu
Press on Fri
100 kg for: 5 reps (1RM: 113

102.5 kg for: 1 reps (1RM: 103
170 kg for: 1 reps (1RM: 170
60 kg for: 1 reps (1RM: 60
5 kg
2.5 kg
5 kg
2.5 kg
take me to my schedule
Do not modify
COL LOOKUP LOOK UP VALUE
Days worked out: Mon 2 0
Wed 2
Thu 3
Fri 4
Day Matrix Mon Tue

Mon 0 6
Tue 1 0
Wed 2 1
Thu 3 2
Fri 4 3
Sat 5 4
Sun 6 5
kg)
kg)
kg)
kg)
DATE
Mon
Wed
Thu
Fri
Wed Thu Fri Sat Sun

5 4 3 2 1
6 5 4 3 2
0 6 5 4 3
1 0 6 5 4
2 1 0 6 5
3 2 1 0 6
4 3 2 1 0
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
CYCLE 1 10 Jan to 04 Feb 2011
Core Lift 1RM 90% Wendler Percentages
squat 113 102 Week 1 Week 2 Week 3 Week 4
bench 103 93 65% 70% 75% 40%
deadlift 170 153 75% 80% 85% 50%
Press 60 54 85% 90% 95% 60%
Core Lift
squat Mon, 10 Jan Mon, 17 Jan Mon, 24 Jan Mon, 31 Jan Weeks 1 to 3 Week 4
Set 1 65.00 70.00 77.50 40.00 50.00 50.00
Set 2 77.50 82.50 87.50 50.00
Set 3 87.50 92.50 97.50 60.00 -1.58% 13.22%
PR: Set 3 10 8 10 NA 116.70 114.85 130.03 5 x 10 3 x 10
bench Wed, 12 Jan Wed, 19 Jan Wed, 26 Jan Wed, 02 Feb
Set 1 60.00 65.00 70.00 37.50 47.50 47.50
Set 2 70.00 75.00 80.00 47.50
Set 3 80.00 82.50 87.50 55.00 0.00% 0.00%
PR: Set 3 8 NA #N/A #N/A 108.64 5 x 10 3 x 10
deadlift Thu, 13 Jan Thu, 20 Jan Thu, 27 Jan Thu, 03 Feb
Set 1 100.00 107.50 115.00 60.00 77.50 77.50
Set 2 115.00 122.50 130.00 77.50
Set 3 130.00 137.50 145.00 92.50 0.00% 0.00%
PR: Set 3 10 NA #N/A #N/A 193.38 5x8 3x8
Press Fri, 14 Jan Fri, 21 Jan Fri, 28 Jan Fri, 04 Feb
Set 1 35.00 37.50 40.00 22.50 27.50 27.50
Set 2 40.00 42.50 45.00 27.50
Set 3 45.00 47.50 52.50 32.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Page 14 of 32 | 05/16/2020
CYCLE 2 07 Feb to 04 Mar 2011
bench 106 95 65% 70% 75% 40%
deadlift 176 158 75% 80% 85% 50%
Press 63 57 85% 90% 95% 60%
Core Lift
squat Mon, 07 Feb Mon, 14 Feb Mon, 21 Feb Mon, 28 Feb Weeks 1 to 3 Week 4
Set 1 70.00 75.00 80.00 42.50 52.50 52.50
Set 2 80.00 85.00 90.00 52.50
Set 3 90.00 95.00 102.50 65.00 0.00% 0.00%
bench Wed, 09 Feb Wed, 16 Feb Wed, 23 Feb Wed, 02 Mar
Set 1 62.50 67.50 72.50 37.50 47.50 47.50
Set 2 72.50 75.00 80.00 47.50
Set 3 80.00 85.00 90.00 57.50 0.00% 0.00%
deadlift Thu, 10 Feb Thu, 17 Feb Thu, 24 Feb Thu, 03 Mar
Set 1 102.50 110.00 117.50 62.50 80.00 80.00
Set 2 117.50 127.50 135.00 80.00
Set 3 135.00 142.50 150.00 95.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Press Fri, 11 Feb Fri, 18 Feb Fri, 25 Feb Fri, 04 Mar
Set 1 37.50 40.00 42.50 22.50 27.50 27.50
Set 2 42.50 45.00 47.50 27.50
Set 3 47.50 50.00 52.50 35.00 0.00% 0.00%
Page 15 of 32 | 05/16/2020
CYCLE 3 07 Mar to 01 Apr 2011
bench 109 98 65% 70% 75% 40%
deadlift 181 163 75% 80% 85% 50%
Press 66 59 85% 90% 95% 60%
Core Lift
squat Mon, 07 Mar Mon, 14 Mar Mon, 21 Mar Mon, 28 Mar Weeks 1 to 3 Week 4
Set 1 72.50 77.50 85.00 45.00 55.00 55.00
Set 2 85.00 90.00 95.00 55.00
Set 3 95.00 100.00 105.00 67.50 0.00% 0.00%
bench Wed, 09 Mar Wed, 16 Mar Wed, 23 Mar Wed, 30 Mar
Set 1 62.50 67.50 72.50 40.00 50.00 50.00
Set 2 72.50 77.50 82.50 50.00
Set 3 82.50 87.50 92.50 57.50 0.00% 0.00%
deadlift Thu, 10 Mar Thu, 17 Mar Thu, 24 Mar Thu, 31 Mar
Set 1 105.00 115.00 122.50 65.00 82.50 82.50
Set 2 122.50 130.00 137.50 82.50
Set 3 137.50 147.50 155.00 97.50 0.00% 0.00%
Press Fri, 11 Mar Fri, 18 Mar Fri, 25 Mar Fri, 01 Apr
Set 1 37.50 42.50 45.00 22.50 30.00 30.00
Set 2 45.00 47.50 50.00 30.00
Set 3 50.00 52.50 55.00 35.00 0.00% 0.00%
Page 16 of 32 | 05/16/2020
CYCLE 4 04 Apr to 29 Apr 2011
bench 111 100 65% 70% 75% 40%
deadlift 187 168 75% 80% 85% 50%
Press 68 62 85% 90% 95% 60%
Core Lift
squat Mon, 04 Apr Mon, 11 Apr Mon, 18 Apr Mon, 25 Apr Weeks 1 to 3 Week 4
Set 1 75.00 82.50 87.50 47.50 57.50 57.50
Set 2 87.50 92.50 100.00 57.50
Set 3 100.00 105.00 110.00 70.00 0.00% 0.00%
bench Wed, 06 Apr Wed, 13 Apr Wed, 20 Apr Wed, 27 Apr
Set 1 65.00 70.00 75.00 40.00 50.00 50.00
Set 2 75.00 80.00 85.00 50.00
Set 3 85.00 90.00 95.00 60.00 0.00% 0.00%
deadlift Thu, 07 Apr Thu, 14 Apr Thu, 21 Apr Thu, 28 Apr
Set 1 110.00 117.50 125.00 67.50 85.00 85.00
Set 2 125.00 135.00 142.50 85.00
Set 3 142.50 150.00 160.00 100.00 0.00% 0.00%
Press Fri, 08 Apr Fri, 15 Apr Fri, 22 Apr Fri, 29 Apr
Set 1 40.00 42.50 45.00 25.00 30.00 30.00
Set 2 45.00 50.00 52.50 30.00
Set 3 52.50 55.00 57.50 37.50 0.00% 0.00%
Page 17 of 32 | 05/16/2020
CYCLE 5 02 May to 27 May 2011
bench 114 103 65% 70% 75% 40%
deadlift 192 173 75% 80% 85% 50%
Press 71 64 85% 90% 95% 60%
Core Lift
squat Mon, 02 May Mon, 09 May Mon, 16 May Mon, 23 May Weeks 1 to 3 Week 4
Set 1 80.00 85.00 92.50 47.50 60.00 60.00
Set 2 92.50 97.50 102.50 60.00
Set 3 102.50 110.00 115.00 72.50 0.00% 0.00%
bench Wed, 04 May Wed, 11 May Wed, 18 May Wed, 25 May
Set 1 67.50 72.50 77.50 40.00 52.50 52.50
Set 2 77.50 82.50 87.50 52.50
Set 3 87.50 92.50 97.50 62.50 0.00% 0.00%
deadlift Thu, 05 May Thu, 12 May Thu, 19 May Thu, 26 May
Set 1 112.50 120.00 130.00 70.00 87.50 87.50
Set 2 130.00 137.50 147.50 87.50
Set 3 147.50 155.00 165.00 105.00 0.00% 0.00%
Press Fri, 06 May Fri, 13 May Fri, 20 May Fri, 27 May
Set 1 42.50 45.00 47.50 25.00 32.50 32.50
Set 2 47.50 50.00 55.00 32.50
Set 3 55.00 57.50 60.00 37.50 0.00% 0.00%
Page 18 of 32 | 05/16/2020
CYCLE 6 30 May to 24 Jun 2011
bench 117 105 65% 70% 75% 40%
deadlift 198 178 75% 80% 85% 50%
Press 74 67 85% 90% 95% 60%
Core Lift
squat Mon, 30 May Mon, 06 Jun Mon, 13 Jun Mon, 20 Jun Weeks 1 to 3 Week 4
Set 1 82.50 87.50 95.00 50.00 62.50 62.50
Set 2 95.00 102.50 107.50 62.50
Set 3 107.50 115.00 120.00 75.00 0.00% 0.00%
bench Wed, 01 Jun Wed, 08 Jun Wed, 15 Jun Wed, 22 Jun
Set 1 67.50 72.50 80.00 42.50 52.50 52.50
Set 2 80.00 85.00 90.00 52.50
Set 3 90.00 95.00 100.00 62.50 0.00% 0.00%
deadlift Thu, 02 Jun Thu, 09 Jun Thu, 16 Jun Thu, 23 Jun
Set 1 115.00 125.00 132.50 70.00 90.00 90.00
Set 2 132.50 142.50 152.50 90.00
Set 3 152.50 160.00 170.00 107.50 0.00% 0.00%
Press Fri, 03 Jun Fri, 10 Jun Fri, 17 Jun Fri, 24 Jun
Set 1 42.50 47.50 50.00 27.50 32.50 32.50
Set 2 50.00 52.50 57.50 32.50
Set 3 57.50 60.00 62.50 40.00 0.00% 0.00%
Page 19 of 32 | 05/16/2020
CYCLE 7 27 Jun to 22 Jul 2011
bench 120 108 65% 70% 75% 40%
deadlift 203 183 75% 80% 85% 50%
Press 77 69 85% 90% 95% 60%
Core Lift
squat Mon, 27 Jun Mon, 04 Jul Mon, 11 Jul Mon, 18 Jul Weeks 1 to 3 Week 4
Set 1 85.00 92.50 100.00 52.50 65.00 65.00
Set 2 100.00 105.00 112.50 65.00
Set 3 112.50 117.50 125.00 80.00 0.00% 0.00%
bench Wed, 29 Jun Wed, 06 Jul Wed, 13 Jul Wed, 20 Jul
Set 1 70.00 75.00 80.00 42.50 55.00 55.00
Set 2 80.00 85.00 92.50 55.00
Set 3 92.50 97.50 102.50 65.00 0.00% 0.00%
deadlift Thu, 30 Jun Thu, 07 Jul Thu, 14 Jul Thu, 21 Jul
Set 1 120.00 127.50 137.50 72.50 92.50 92.50
Set 2 137.50 147.50 155.00 92.50
Set 3 155.00 165.00 175.00 110.00 0.00% 0.00%
Press Fri, 01 Jul Fri, 08 Jul Fri, 15 Jul Fri, 22 Jul
Set 1 45.00 47.50 52.50 27.50 35.00 35.00
Set 2 52.50 55.00 57.50 35.00
Set 3 57.50 62.50 65.00 42.50 0.00% 0.00%
Page 20 of 32 | 05/16/2020
CYCLE 8 25 Jul to 19 Aug 2011
bench 122 110 65% 70% 75% 40%
deadlift 209 188 75% 80% 85% 50%
Press 79 72 85% 90% 95% 60%
Core Lift
squat Mon, 25 Jul Mon, 01 Aug Mon, 08 Aug Mon, 15 Aug Weeks 1 to 3 Week 4
Set 1 90.00 95.00 102.50 55.00 67.50 67.50
Set 2 102.50 110.00 115.00 67.50
Set 3 115.00 122.50 130.00 82.50 0.00% 0.00%
bench Wed, 27 Jul Wed, 03 Aug Wed, 10 Aug Wed, 17 Aug
Set 1 72.50 77.50 82.50 45.00 55.00 55.00
Set 2 82.50 87.50 92.50 55.00
Set 3 92.50 100.00 105.00 65.00 0.00% 0.00%
deadlift Thu, 28 Jul Thu, 04 Aug Thu, 11 Aug Thu, 18 Aug
Set 1 122.50 132.50 140.00 75.00 95.00 95.00
Set 2 140.00 150.00 160.00 95.00
Set 3 160.00 170.00 177.50 112.50 0.00% 0.00%
Press Fri, 29 Jul Fri, 05 Aug Fri, 12 Aug Fri, 19 Aug
Set 1 47.50 50.00 52.50 27.50 35.00 35.00
Set 2 52.50 57.50 60.00 35.00
Set 3 60.00 65.00 67.50 42.50 0.00% 0.00%
Page 21 of 32 | 05/16/2020
CYCLE 9 22 Aug to 16 Sep 2011
bench 125 113 65% 70% 75% 40%
deadlift 214 193 75% 80% 85% 50%
Press 82 74 85% 90% 95% 60%
Core Lift
squat Mon, 22 Aug Mon, 29 Aug Mon, 05 Sep Mon, 12 Sep Weeks 1 to 3 Week 4
Set 1 92.50 100.00 107.50 57.50 70.00 70.00
Set 2 107.50 112.50 120.00 70.00
Set 3 120.00 127.50 135.00 85.00 0.00% 0.00%
bench Wed, 24 Aug Wed, 31 Aug Wed, 07 Sep Wed, 14 Sep
Set 1 72.50 80.00 85.00 45.00 57.50 57.50
Set 2 85.00 90.00 95.00 57.50
Set 3 95.00 102.50 107.50 67.50 0.00% 0.00%
deadlift Thu, 25 Aug Thu, 01 Sep Thu, 08 Sep Thu, 15 Sep
Set 1 125.00 135.00 145.00 77.50 97.50 97.50
Set 2 145.00 155.00 165.00 97.50
Set 3 165.00 172.50 182.50 115.00 0.00% 0.00%
Press Fri, 26 Aug Fri, 02 Sep Fri, 09 Sep Fri, 16 Sep
Set 1 47.50 52.50 55.00 30.00 37.50 37.50
Set 2 55.00 60.00 62.50 37.50
Set 3 62.50 67.50 70.00 45.00 0.00% 0.00%
Page 22 of 32 | 05/16/2020
CYCLE 10 19 Sep to 14 Oct 2011
bench 128 115 65% 70% 75% 40%
deadlift 220 198 75% 80% 85% 50%
Press 85 77 85% 90% 95% 60%
Core Lift
squat Mon, 19 Sep Mon, 26 Sep Mon, 03 Oct Mon, 10 Oct Weeks 1 to 3 Week 4
Set 1 95.00 102.50 110.00 57.50 72.50 72.50
Set 2 110.00 117.50 125.00 72.50
Set 3 125.00 132.50 140.00 87.50 0.00% 0.00%
bench Wed, 21 Sep Wed, 28 Sep Wed, 05 Oct Wed, 12 Oct
Set 1 75.00 80.00 87.50 45.00 57.50 57.50
Set 2 87.50 92.50 97.50 57.50
Set 3 97.50 102.50 110.00 70.00 0.00% 0.00%
deadlift Thu, 22 Sep Thu, 29 Sep Thu, 06 Oct Thu, 13 Oct
Set 1 127.50 137.50 147.50 80.00 100.00 100.00
Set 2 147.50 157.50 167.50 100.00
Set 3 167.50 177.50 187.50 120.00 0.00% 0.00%
Press Fri, 23 Sep Fri, 30 Sep Fri, 07 Oct Fri, 14 Oct
Set 1 50.00 52.50 57.50 30.00 37.50 37.50
Set 2 57.50 60.00 65.00 37.50
Set 3 65.00 70.00 72.50 45.00 0.00% 0.00%
Page 23 of 32 | 05/16/2020
CYCLE 11 17 Oct to 11 Nov 2011
bench 131 118 65% 70% 75% 40%
deadlift 226 203 75% 80% 85% 50%
Press 88 79 85% 90% 95% 60%
Core Lift
squat Mon, 17 Oct Mon, 24 Oct Mon, 31 Oct Mon, 07 Nov Weeks 1 to 3 Week 4
Set 1 97.50 105.00 115.00 60.00 75.00 75.00
Set 2 115.00 122.50 130.00 75.00
Set 3 130.00 137.50 145.00 90.00 0.00% 0.00%
bench Wed, 19 Oct Wed, 26 Oct Wed, 02 Nov Wed, 09 Nov
Set 1 77.50 82.50 87.50 47.50 60.00 60.00
Set 2 87.50 95.00 100.00 60.00
Set 3 100.00 105.00 112.50 70.00 0.00% 0.00%
deadlift Thu, 20 Oct Thu, 27 Oct Thu, 03 Nov Thu, 10 Nov
Set 1 132.50 142.50 152.50 80.00 102.50 102.50
Set 2 152.50 162.50 172.50 102.50
Set 3 172.50 182.50 192.50 122.50 0.00% 0.00%
Press Fri, 21 Oct Fri, 28 Oct Fri, 04 Nov Fri, 11 Nov
Set 1 52.50 55.00 60.00 32.50 40.00 40.00
Set 2 60.00 62.50 67.50 40.00
Set 3 67.50 70.00 75.00 47.50 0.00% 0.00%
Page 24 of 32 | 05/16/2020
CYCLE 12 14 Nov to 09 Dec 2011
bench 134 120 65% 70% 75% 40%
deadlift 231 208 75% 80% 85% 50%
Press 91 82 85% 90% 95% 60%
Core Lift
squat Mon, 14 Nov Mon, 21 Nov Mon, 28 Nov Mon, 05 Dec Weeks 1 to 3 Week 4
Set 1 102.50 110.00 117.50 62.50 77.50 77.50
Set 2 117.50 125.00 132.50 77.50
Set 3 132.50 140.00 150.00 95.00 0.00% 0.00%
bench Wed, 16 Nov Wed, 23 Nov Wed, 30 Nov Wed, 07 Dec
Set 1 77.50 85.00 90.00 47.50 60.00 60.00
Set 2 90.00 95.00 102.50 60.00
Set 3 102.50 107.50 115.00 72.50 0.00% 0.00%
deadlift Thu, 17 Nov Thu, 24 Nov Thu, 01 Dec Thu, 08 Dec
Set 1 135.00 145.00 155.00 82.50 105.00 105.00
Set 2 155.00 167.50 177.50 105.00
Set 3 177.50 187.50 197.50 125.00 0.00% 0.00%
Press Fri, 18 Nov Fri, 25 Nov Fri, 02 Dec Fri, 09 Dec
Set 1 52.50 57.50 60.00 32.50 40.00 40.00
Set 2 60.00 65.00 70.00 40.00
Set 3 70.00 72.50 77.50 50.00 0.00% 0.00%
Page 25 of 32 | 05/16/2020
CYCLE 13 12 Dec to 06 Jan 2012
bench 136 123 65% 70% 75% 40%
deadlift 237 213 75% 80% 85% 50%
Press 93 84 85% 90% 95% 60%
Core Lift
squat Mon, 12 Dec Mon, 19 Dec Mon, 26 Dec Mon, 02 Jan Weeks 1 to 3 Week 4
Set 1 105.00 112.50 122.50 65.00 80.00 80.00
Set 2 122.50 130.00 137.50 80.00
Set 3 137.50 145.00 152.50 97.50 0.00% 0.00%
bench Wed, 14 Dec Wed, 21 Dec Wed, 28 Dec Wed, 04 Jan
Set 1 80.00 85.00 92.50 50.00 62.50 62.50
Set 2 92.50 97.50 105.00 62.50
Set 3 105.00 110.00 117.50 72.50 0.00% 0.00%
deadlift Thu, 15 Dec Thu, 22 Dec Thu, 29 Dec Thu, 05 Jan
Set 1 137.50 150.00 160.00 85.00 107.50 107.50
Set 2 160.00 170.00 180.00 107.50
Set 3 180.00 192.50 202.50 127.50 0.00% 0.00%
Press Fri, 16 Dec Fri, 23 Dec Fri, 30 Dec Fri, 06 Jan
Set 1 55.00 60.00 62.50 32.50 42.50 42.50
Set 2 62.50 67.50 72.50 42.50
Set 3 72.50 75.00 80.00 50.00 0.00% 0.00%
Page 26 of 32 | 05/16/2020
CYCLE: 1 2 3 4 5 6 7 8 9 10 11 12 13
10 Jan 2011 07 Feb 2011 07 Mar 2011 04 Apr 2011 02 May 2011 30 May 2011 27 Jun 2011 25 Jul 2011 22 Aug 2011 19 Sep 2011 17 Oct 2011 14 Nov 2011 12 Dec 2011
Weight 300.00 300.00
Average Weight 300.00
1RM Projection (Top Workset)
squat 130.03 #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
bench 108.64 #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
deadlift 193.38 #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Press #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Strength/Weight Ratio
squat Ratio 0.43 - - - - - - - - - - - -
bench Ratio 0.36 - - - - - - - - - - - -
deadlift Ratio 0.64 - - - - - - - - - - - -
Press Ratio - - - - - - - - - - - - -
GRAPHS:
squat bench
140.00 120.00
120.00 100.00
100.00
80.00
80.00
60.00
60.00
40.00
40.00
20.00 20.00
- -
11 1 1 11 11 11 11 11 11 11 11 11 11 11 11 11 11 1 11 11 11 11 11 11 11 11 11
20 20 20 r 20 y 20 y 20 20 20 g 20 20 20 v 20 20 20 20 20 01 20 y 2 0 20 20 g 20 20 20 v 20 20
n b ar n ul ep ct ec n b ar r2 ay a n ul ep ct ec
Ja Fe M Ap M
a
M
a Ju J A u S O No D Ja Fe M Ap M M Ju J A u S O No D
10 07 07 04 02 30 27 25 22 19 17 14 12 10 07 07 04 02 30 27 25 22 19 17 14 12
deadlift Press
250.00 12.00
200.00 10.00
8.00
150.00
6.00
100.00
4.00
50.00 2.00
- -
11 11 1111 11 11 11 01
1 11 11 01
1
01
1
01
1
11
11
11
11
1
1
11
11
Oc 1
1
20 20 2020 y 20 y 20 20 20 20
01
01
01
01
01
01
1
l2 t 2 ov 2 c2
20
20
20
20
20
20
20
r2
l2
g2
t2
v2
c2
Ja
n
Fe
b ar pr a a Ju
n Ju ug Se
p
Oc De
n
n
ay
ay
p
ar
Ju
De
Ap
Au
No
A
Fe
Se
Ja
A N
Ju
M M M 5
M
M
0 07 7 19 7 12
04 2 22 14
25
1 07 02 30
10
2 1
27
17
07
19
12
04
14
22
07
02
30
squat Ratio bench Ratio

0.50 0.40
0.45 0.35
0.40
0.30
0.35
0.30 0.25
0.25 0.20
0.20 0.15
0.15
0.10
0.10
0.05 0.05
- -
11
11
1
11
11
11
11
11
11
11
11
11
Oc 1
De 1
1
1
1
01
01
1
01
01
01
01
01
01
01
01
01
01
20
20
20
20
20
20
20
20
20
20
20
20
20
20
g2
c2
r2
c2
r2
l2
t2
v2
l2
g2
t2
v2
b
b
ay
ay
ay
ay
n
p
ar
ar
n
Ju
Ju
Oc
De
Ap
Ap
Fe
Au
Se
No
Fe
Au
Se
No
Ja
Ja
Ju
Ju
M
M
M
M
25
25
10
10
27
27
17
17
07
19
12
07
19
12
04
04
22
14
14
22
07
07
02
30
02
30
deadlift Ratio Press Ratio

0.70 1.00
0.60 0.90
0.80
0.50 0.70
0.40 0.60
0.50
0.30 0.40
0.20 0.30
0.20
0.10 0.10
- -
1
11
11
11
11
11
11
1
11
11
11
11
11
11
11
Oc 1
1
01
1
01
01
01
01
01
01
01
01
01
01
1
20
20
20
20
20
20
20
20
20
20
20
20
20
20
g2
r2
r2
l2
t2
v2
c2
l2
g2
t2
v2
c2
n
n
ay
ay
ay
ay
n
p
ar
ar
Ju
Ju
Oc
De
De
Ap
Ap
Au
No
Au
No
Ja
Fe
Se
Fe
Se
Ja
Ju
Ju
M
M
M
M
25
25
10
10
27
27
17
17
07
19
12
07
19
12
04
04
22
14
14
22
07
07
02
30
02
30
Weight
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00
11 11 11 01
1 11 11 11 01
1 11 11 01
1 11 01
1
20 20 20 r2 20 y 20 20 l2 20 20 t2 20 c2
n b ar ay n Ju ug p
Oc ov De
Ja Fe M Ap M M
a Ju 5 A Se N
10 07 07 04 02 30 2 7 2 22 1 9 1 7
14 1 2
format kg
weight 300
olybar 20
barsplit Yes
rounding 2.5
bbb 0.5
startdate 10-Jan-11
ex_one squat
ex_one_d Mon
ex_one_w 100
ex_one_r 5
ex_one_i 5
ex_two bench
ex_two_d Wed
ex_two_w 102.5
ex_two_r 1
ex_two_i 2.5
ex_three deadlift
ex_three_d Thu
ex_three_w 170
ex_three_r 1
ex_three_i 5
ex_four Press
ex_four_d Fri
ex_four_w 60
ex_four_r 1
ex_four_i 2.5
ex_one_pr1-1 10
ex_one_pr1-2 8
ex_one_pr1-3 10
ex_one_pr2-1 0
ex_one_pr2-2 0
ex_one_pr2-3 0
ex_one_pr3-1 0
ex_one_pr3-2 0
ex_one_pr3-3 0
ex_one_pr4-1 0
ex_one_pr4-2 0
ex_one_pr4-3 0
ex_one_pr5-1 0
ex_one_pr5-2 0
ex_one_pr5-3 0
ex_one_pr6-1 0
ex_one_pr6-2 0
ex_one_pr6-3 0
ex_one_pr7-1 0
ex_one_pr7-2 0
ex_one_pr7-3 0
ex_one_pr8-1 0
ex_one_pr8-2 0
ex_one_pr8-3 0
ex_one_pr9-1 0
ex_one_pr9-2 0
ex_one_pr9-3 0
ex_one_pr10-1 0
ex_one_pr10-2 0
ex_one_pr10-3 0
ex_one_pr11-1 0
ex_one_pr11-2 0
ex_one_pr11-3 0
ex_one_pr12-1 0
ex_one_pr12-2 0
ex_one_pr12-3 0
ex_one_pr13-1 0
ex_one_pr13-2 0
ex_one_pr13-3 0
ex_two_pr1-1 0
ex_two_pr1-2 0
ex_two_pr1-3 8
ex_two_pr2-1 0
ex_two_pr2-2 0
ex_two_pr2-3 0
ex_two_pr3-1 0
ex_two_pr3-2 0
ex_two_pr3-3 0
ex_two_pr4-1 0
ex_two_pr4-2 0
ex_two_pr4-3 0
ex_two_pr5-1 0
ex_two_pr5-2 0
ex_two_pr5-3 0
ex_two_pr6-1 0
ex_two_pr6-2 0
ex_two_pr6-3 0
ex_two_pr7-1 0
ex_two_pr7-2 0
ex_two_pr7-3 0
ex_two_pr8-1 0
ex_two_pr8-2 0
ex_two_pr8-3 0
ex_two_pr9-1 0
ex_two_pr9-2 0
ex_two_pr9-3 0
ex_two_pr10-1 0
ex_two_pr10-2 0
ex_two_pr10-3 0
ex_two_pr11-1 0
ex_two_pr11-2 0
ex_two_pr11-3 0
ex_two_pr12-1 0
ex_two_pr12-2 0
ex_two_pr12-3 0
ex_two_pr13-1 0
ex_two_pr13-2 0
ex_two_pr13-3 0
ex_three_pr1-1 0
ex_three_pr1-2 0
ex_three_pr1-3 10
ex_three_pr2-1 0
ex_three_pr2-2 0
ex_three_pr2-3 0
ex_three_pr3-1 0
ex_three_pr3-2 0
ex_three_pr3-3 0
ex_three_pr4-1 0
ex_three_pr4-2 0
ex_three_pr4-3 0
ex_three_pr5-1 0
ex_three_pr5-2 0
ex_three_pr5-3 0
ex_three_pr6-1 0
ex_three_pr6-2 0
ex_three_pr6-3 0
ex_three_pr7-1 0
ex_three_pr7-2 0
ex_three_pr7-3 0
ex_three_pr8-1 0
ex_three_pr8-2 0
ex_three_pr8-3 0
ex_three_pr9-1 0
ex_three_pr9-2 0
ex_three_pr9-3 0
ex_three_pr10-1 0
ex_three_pr10-2 0
ex_three_pr10-3 0
ex_three_pr11-1 0
ex_three_pr11-2 0
ex_three_pr11-3 0
ex_three_pr12-1 0
ex_three_pr12-2 0
ex_three_pr12-3 0
ex_three_pr13-1 0
ex_three_pr13-2 0
ex_three_pr13-3 0
ex_four_pr1-1 0
ex_four_pr1-2 0
ex_four_pr1-3 0
ex_four_pr2-1 0
ex_four_pr2-2 0
ex_four_pr2-3 0
ex_four_pr3-1 0
ex_four_pr3-2 0
ex_four_pr3-3 0
ex_four_pr4-1 0
ex_four_pr4-2 0
ex_four_pr4-3 0
ex_four_pr5-1 0
ex_four_pr5-2 0
ex_four_pr5-3 0
ex_four_pr6-1 0
ex_four_pr6-2 0
ex_four_pr6-3 0
ex_four_pr7-1 0
ex_four_pr7-2 0
ex_four_pr7-3 0
ex_four_pr8-1 0
ex_four_pr8-2 0
ex_four_pr8-3 0
ex_four_pr9-1 0
ex_four_pr9-2 0
ex_four_pr9-3 0
ex_four_pr10-1 0
ex_four_pr10-2 0
ex_four_pr10-3 0
ex_four_pr11-1 0
ex_four_pr11-2 0
ex_four_pr11-3 0
ex_four_pr12-1 0
ex_four_pr12-2 0
ex_four_pr12-3 0
ex_four_pr13-1 0
ex_four_pr13-2 0
ex_four_pr13-3 0

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Wendler's 5/3/1 Spreadsheet v1.

Frequently Asked Questions:

What's New in 1.3:

What's New in 1.28:

What's New in 1.27:

Questions 5/3/1 Schedule Statistics Savelog

version, please check out StrongJournal.com

ble AND easy on the eyes.

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

can select identical days if you

ns if you're not using them

Saving your logfile for uploading to StrongJournal:

3. Click on "Yes" for both prompts

cle. However this is only useful if you consistently update the

ay not be able to offer you any support if your modification

I use Olympic bars weighing:

I'd like my Boring But Big to be at:

50% of my projected 1RM (optional)

100 kg for: 5 reps (1RM: 113

Day Matrix Mon Tue

Wed Thu Fri Sat Sun

squat Ratio bench Ratio

deadlift Ratio Press Ratio

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