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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 ey

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 spreadshee
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 th
 CLICK TO GO

Questions 5/3/1 Schedule Statistics Savelog

r online version, please check out StrongJournal.com

www.strongjournal.com

stomizable AND easy on the eyes.

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

want to) from this spreadsheet or from your purchase of the e-Book from this link.

ay. You can select identical days if you

v1.30

v1.28

v1.27

e columns 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 bring
printouts to the gym and leave your 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 useful if you
consistently update the repetitions performed on the "PR: Set 3"
rows in the 5/3/1 schedule. The strength/weight ratio statistic also
requires your bodyweight to be entered at the beginning of every
cycle (on the statistics page in blue). The graphs provide an easy
visual way to monitor your increases in strength as you progress
through 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 you any
support if your modification 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.
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 Press:
Deadlift:
Shoulder Press:

5/3/1 progression:
I will increase my lifts every cycle (4 weeks) by:
Squat:
Bench Press:
Deadlift:
 Shoulder Press:

All done, take me to m

 lbs Full weight + bar
= Total weight
186 lbs
Weights on one
side only = Just
the weights you
45 lbsadd to one side
of the barbell
Full weight + bar Yes
5 lbs

50% of my projected 1RM (optional)

This is the day
you begin 5/3/1

23-Aug-16
Squat on Tue
Bench Press on Wed
Deadlift on Thu
Shoulder Press on Fri

375 lbs for: 3 reps (1RM: 397

235 lbs for: 3 reps (1RM: 249
390 lbs for: 3 reps (1RM: 413
150 lbs for: 3 reps (1RM: 159

10 lbs
5 lbs
10 lbs
 5 lbs

, take me to my schedule
 Do not modify
COL LOOKUP
Days worked out: Tue 3
Wed
Thu
Fri

Day Matrix Mon

Mon 0
Tue 1
Wed 2
Thu 3
Fri 4
Sat 5
Sun 6
lbs)
lbs)
lbs)
lbs)
 This table looks
up the day
matrix for the
distance away
from the first
work day. The
implementation
currently only
supports days
within the same
LOOK UP VALUE DATE week of the first
day in cell B22. This matrix
0 Tue shows the
distance of the
1 Wed other days
relative to the
2 Thu day in the
column. For
3 Fri example, Friday
is one day away
from Thursday,
Tue Wed Thu Fri Sat Sun hence a 1 value
in the Fri-Thu
6 5 4 3 2 1 cell (x y)

0 6 5 4 3 2
1 0 6 5 4 3
2 1 0 6 5 4
3 2 1 0 6 5
4 3 2 1 0 6
5 4 3 2 1 0
 Week 1: 3x5+ Week 2: 3x3+
CYCLE 1 23 Aug to 16
Core Lift 1RM 90%
Squat 397 357
Bench Press 249 224
Deadlift 413 372
Shoulder Press 159 143
Core Lift
Squat Tue, 23 Aug Tue, 30 Aug
Set 1 230.00 250.00
Set 2 270.00 285.00
Set 3 305.00 320.00
PR: Set 3 10
Bench Press Wed, 24 Aug Wed, 31 Aug
Set 1 145.00 155.00
Set 2 170.00 180.00
Set 3 190.00 200.00
PR: Set 3
Deadlift Thu, 25 Aug Thu, 01 Sep
Set 1 240.00 260.00
Set 2 280.00 295.00
Set 3 315.00 335.00
PR: Set 3
Shoulder Press Fri, 26 Aug Fri, 02 Sep
Set 1 95.00 100.00
Set 2 105.00 115.00
Set 3 120.00 130.00
PR: Set 3
CYCLE 2 20 Sep to 14
Core Lift 1RM 90%
Squat 408 367
Bench Press 255 229
Deadlift 424 382
Shoulder Press 165 148
Core Lift
Squat Tue, 20 Sep Tue, 27 Sep
Set 1 240.00 255.00
Set 2 275.00 295.00
Set 3 310.00 330.00
PR: Set 3
Bench Press Wed, 21 Sep Wed, 28 Sep
Set 1 150.00 160.00
 Set 2 170.00 185.00
Set 3 195.00 205.00
PR: Set 3
Deadlift Thu, 22 Sep Thu, 29 Sep
Set 1 250.00 265.00
Set 2 285.00 305.00
Set 3 325.00 345.00
PR: Set 3
Shoulder Press Fri, 23 Sep Fri, 30 Sep
Set 1 95.00 105.00
Set 2 110.00 120.00
Set 3 125.00 135.00
PR: Set 3
CYCLE 3 18 Oct to 11
Core Lift 1RM 90%
Squat 419 377
Bench Press 260 234
Deadlift 435 392
Shoulder Press 170 153
Core Lift
Squat Tue, 18 Oct Tue, 25 Oct
Set 1 245.00 265.00
Set 2 285.00 300.00
Set 3 320.00 340.00
PR: Set 3
Bench Press Wed, 19 Oct Wed, 26 Oct
Set 1 150.00 165.00
Set 2 175.00 185.00
Set 3 200.00 210.00
PR: Set 3
Deadlift Thu, 20 Oct Thu, 27 Oct
Set 1 255.00 275.00
Set 2 295.00 315.00
Set 3 335.00 355.00
PR: Set 3
Shoulder Press Fri, 21 Oct Fri, 28 Oct
Set 1 100.00 105.00
Set 2 115.00 120.00
Set 3 130.00 140.00
PR: Set 3
CYCLE 4 15 Nov to 09
Core Lift 1RM 90%
Squat 430 387
Bench Press 266 239
Deadlift 446 402
Shoulder Press 176 158
Core Lift
Squat Tue, 15 Nov Tue, 22 Nov
Set 1 250.00 270.00
Set 2 290.00 310.00
Set 3 330.00 350.00
PR: Set 3
Bench Press Wed, 16 Nov Wed, 23 Nov
Set 1 155.00 165.00
Set 2 180.00 190.00
Set 3 205.00 215.00
PR: Set 3
Deadlift Thu, 17 Nov Thu, 24 Nov
Set 1 260.00 280.00
Set 2 300.00 320.00
Set 3 340.00 360.00
PR: Set 3
Shoulder Press Fri, 18 Nov Fri, 25 Nov
Set 1 105.00 110.00
Set 2 120.00 125.00
Set 3 135.00 140.00
PR: Set 3
CYCLE 5 13 Dec to 06
Core Lift 1RM 90%
Squat 441 397
Bench Press 271 244
Deadlift 457 412
Shoulder Press 181 163
Core Lift
Squat Tue, 13 Dec Tue, 20 Dec
Set 1 260.00 280.00
Set 2 300.00 320.00
Set 3 340.00 360.00
PR: Set 3
Bench Press Wed, 14 Dec Wed, 21 Dec
Set 1 160.00 170.00
Set 2 185.00 195.00
Set 3 205.00 220.00
PR: Set 3
Deadlift Thu, 15 Dec Thu, 22 Dec
Set 1 270.00 290.00
Set 2 310.00 330.00
Set 3 350.00 370.00
PR: Set 3
Shoulder Press Fri, 16 Dec Fri, 23 Dec
Set 1 105.00 115.00
Set 2 120.00 130.00
Set 3 140.00 145.00
PR: Set 3
CYCLE 6 10 Jan to 03
Core Lift 1RM 90%
Squat 453 407
Bench Press 277 249
Deadlift 469 422
Shoulder Press 187 168
Core Lift
Squat Tue, 10 Jan Tue, 17 Jan
Set 1 265.00 285.00
Set 2 305.00 325.00
Set 3 345.00 365.00
PR: Set 3
Bench Press Wed, 11 Jan Wed, 18 Jan
Set 1 160.00 175.00
Set 2 185.00 200.00
Set 3 210.00 225.00
PR: Set 3
Deadlift Thu, 12 Jan Thu, 19 Jan
Set 1 275.00 295.00
Set 2 315.00 335.00
Set 3 360.00 380.00
PR: Set 3
Shoulder Press Fri, 13 Jan Fri, 20 Jan
Set 1 110.00 120.00
Set 2 125.00 135.00
Set 3 145.00 150.00
PR: Set 3
CYCLE 7 07 Feb to 03
Core Lift 1RM 90%
Squat 464 417
Bench Press 282 254
Deadlift 480 432
Shoulder Press 192 173
Core Lift
Squat Tue, 07 Feb Tue, 14 Feb
Set 1 270.00 290.00
Set 2 315.00 335.00
Set 3 355.00 375.00
PR: Set 3
Bench Press Wed, 08 Feb Wed, 15 Feb
Set 1 165.00 180.00
Set 2 190.00 205.00
Set 3 215.00 230.00
PR: Set 3
Deadlift Thu, 09 Feb Thu, 16 Feb
Set 1 280.00 300.00
Set 2 325.00 345.00
Set 3 365.00 390.00
PR: Set 3
Shoulder Press Fri, 10 Feb Fri, 17 Feb
Set 1 115.00 120.00
Set 2 130.00 140.00
Set 3 145.00 155.00
PR: Set 3
CYCLE 8 07 Mar to 31
Core Lift 1RM 90%
Squat 475 427
Bench Press 288 259
Deadlift 491 442
Shoulder Press 198 178
Core Lift
Squat Tue, 07 Mar Tue, 14 Mar
Set 1 280.00 300.00
Set 2 320.00 340.00
Set 3 365.00 385.00
PR: Set 3
Bench Press Wed, 08 Mar Wed, 15 Mar
Set 1 170.00 180.00
Set 2 195.00 205.00
Set 3 220.00 235.00
PR: Set 3
Deadlift Thu, 09 Mar Thu, 16 Mar
Set 1 285.00 310.00
Set 2 330.00 355.00
 Set 3 375.00 400.00
PR: Set 3
Shoulder Press Fri, 10 Mar Fri, 17 Mar
Set 1 115.00 125.00
Set 2 135.00 140.00
Set 3 150.00 160.00
PR: Set 3
CYCLE 9 04 Apr to 28
Core Lift 1RM 90%
Squat 486 437
Bench Press 293 264
Deadlift 502 452
Shoulder Press 203 183
Core Lift
Squat Tue, 04 Apr Tue, 11 Apr
Set 1 285.00 305.00
Set 2 330.00 350.00
Set 3 370.00 395.00
PR: Set 3
Bench Press Wed, 05 Apr Wed, 12 Apr
Set 1 170.00 185.00
Set 2 200.00 210.00
Set 3 225.00 240.00
PR: Set 3
Deadlift Thu, 06 Apr Thu, 13 Apr
Set 1 295.00 315.00
Set 2 340.00 360.00
Set 3 385.00 405.00
PR: Set 3
Shoulder Press Fri, 07 Apr Fri, 14 Apr
Set 1 120.00 130.00
Set 2 135.00 145.00
Set 3 155.00 165.00
PR: Set 3
CYCLE 10 02 May to 26
Core Lift 1RM 90%
Squat 497 447
Bench Press 299 269
Deadlift 513 462
Shoulder Press 209 188
Core Lift
Squat Tue, 02 May Tue, 09 May
 Set 1 290.00 315.00
Set 2 335.00 360.00
Set 3 380.00 405.00
PR: Set 3
Bench Press Wed, 03 May Wed, 10 May
Set 1 175.00 190.00
Set 2 200.00 215.00
Set 3 230.00 240.00
PR: Set 3
Deadlift Thu, 04 May Thu, 11 May
Set 1 300.00 325.00
Set 2 345.00 370.00
Set 3 390.00 415.00
PR: Set 3
Shoulder Press Fri, 05 May Fri, 12 May
Set 1 120.00 130.00
Set 2 140.00 150.00
Set 3 160.00 170.00
PR: Set 3
CYCLE 11 30 May to 23
Core Lift 1RM 90%
Squat 508 457
Bench Press 305 274
Deadlift 524 472
Shoulder Press 215 193
Core Lift
Squat Tue, 30 May Tue, 06 Jun
Set 1 295.00 320.00
Set 2 345.00 365.00
Set 3 390.00 410.00
PR: Set 3
Bench Press Wed, 31 May Wed, 07 Jun
Set 1 180.00 190.00
Set 2 205.00 220.00
Set 3 235.00 245.00
PR: Set 3
Deadlift Thu, 01 Jun Thu, 08 Jun
Set 1 305.00 330.00
Set 2 355.00 375.00
Set 3 400.00 425.00
PR: Set 3
Shoulder Press Fri, 02 Jun Fri, 09 Jun
 Set 1 125.00 135.00
Set 2 145.00 155.00
Set 3 165.00 175.00
PR: Set 3
CYCLE 12 27 Jun to 21
Core Lift 1RM 90%
Squat 519 467
Bench Press 310 279
Deadlift 535 482
Shoulder Press 220 198
Core Lift
Squat Tue, 27 Jun Tue, 04 Jul
Set 1 305.00 325.00
Set 2 350.00 375.00
Set 3 395.00 420.00
PR: Set 3
Bench Press Wed, 28 Jun Wed, 05 Jul
Set 1 180.00 195.00
Set 2 210.00 225.00
Set 3 235.00 250.00
PR: Set 3
Deadlift Thu, 29 Jun Thu, 06 Jul
Set 1 315.00 335.00
Set 2 360.00 385.00
Set 3 410.00 435.00
PR: Set 3
Shoulder Press Fri, 30 Jun Fri, 07 Jul
Set 1 130.00 140.00
Set 2 150.00 160.00
Set 3 170.00 180.00
PR: Set 3
CYCLE 13 25 Jul to 18 A
Core Lift 1RM 90%
Squat 530 477
Bench Press 316 284
Deadlift 546 492
Shoulder Press 226 203
Core Lift
Squat Tue, 25 Jul Tue, 01 Aug
Set 1 310.00 335.00
Set 2 360.00 380.00
Set 3 405.00 430.00
 PR: Set 3
Bench Press Wed, 26 Jul Wed, 02 Aug
Set 1 185.00 200.00
Set 2 215.00 225.00
Set 3 240.00 255.00
PR: Set 3
Deadlift Thu, 27 Jul Thu, 03 Aug
Set 1 320.00 345.00
Set 2 370.00 395.00
Set 3 420.00 445.00
PR: Set 3
Shoulder Press Fri, 28 Jul Fri, 04 Aug
Set 1 130.00 140.00
Set 2 150.00 160.00
Set 3 175.00 185.00
PR: Set 3
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM
23 Aug to 16 Sep 2016
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 06 Sep Tue, 13 Sep

270.00 145.00
305.00 180.00
340.00 215.00 0.00% 0.00%
NA 406.78 #N/A #N/A
Wed, 07 Sep Wed, 14 Sep
170.00 90.00
190.00 110.00
215.00 135.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 08 Sep Thu, 15 Sep
280.00 150.00
315.00 185.00
355.00 225.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 09 Sep Fri, 16 Sep
105.00 55.00
120.00 70.00
135.00 85.00 0.00% 0.00%
NA #N/A #N/A #N/A
20 Sep to 14 Oct 2016
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 04 Oct Tue, 11 Oct

275.00 145.00
310.00 185.00
350.00 220.00 0.00% 0.00%
NA #N/A #N/A #N/A
Wed, 05 Oct Wed, 12 Oct
170.00 90.00
 195.00 115.00
220.00 135.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 06 Oct Thu, 13 Oct
285.00 155.00
325.00 190.00
365.00 230.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 07 Oct Fri, 14 Oct
110.00 60.00
125.00 75.00
140.00 90.00 0.00% 0.00%
NA #N/A #N/A #N/A
18 Oct to 11 Nov 2016
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 01 Nov Tue, 08 Nov

285.00 150.00
320.00 190.00
360.00 225.00 0.00% 0.00%
NA #N/A #N/A #N/A
Wed, 02 Nov Wed, 09 Nov
175.00 95.00
200.00 115.00
220.00 140.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 03 Nov Thu, 10 Nov
295.00 155.00
335.00 195.00
370.00 235.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 04 Nov Fri, 11 Nov
115.00 60.00
130.00 75.00
145.00 90.00 0.00% 0.00%
NA #N/A #N/A #N/A
15 Nov to 09 Dec 2016
Wendler Percentages
 Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 29 Nov Tue, 06 Dec

290.00 155.00
330.00 195.00
370.00 230.00 0.00% 0.00%
NA #N/A #N/A #N/A
Wed, 30 Nov Wed, 07 Dec
180.00 95.00
205.00 120.00
225.00 145.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 01 Dec Thu, 08 Dec
300.00 160.00
340.00 200.00
380.00 240.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 02 Dec Fri, 09 Dec
120.00 65.00
135.00 80.00
150.00 95.00 0.00% 0.00%
NA #N/A #N/A #N/A
13 Dec to 06 Jan 2017
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 27 Dec Tue, 03 Jan

300.00 160.00
340.00 200.00
375.00 240.00 0.00% 0.00%
NA #N/A #N/A #N/A
Wed, 28 Dec Wed, 04 Jan
185.00 100.00
205.00 120.00
230.00 145.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 29 Dec Thu, 05 Jan
310.00 165.00
350.00 205.00
390.00 245.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 30 Dec Fri, 06 Jan
120.00 65.00
140.00 80.00
155.00 100.00 0.00% 0.00%
NA #N/A #N/A #N/A
10 Jan to 03 Feb 2017
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 24 Jan Tue, 31 Jan

305.00 165.00
345.00 205.00
385.00 245.00 0.00% 0.00%
NA #N/A #N/A #N/A
Wed, 25 Jan Wed, 01 Feb
185.00 100.00
210.00 125.00
235.00 150.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 26 Jan Thu, 02 Feb
315.00 170.00
360.00 210.00
400.00 255.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 27 Jan Fri, 03 Feb
125.00 65.00
145.00 85.00
160.00 100.00 0.00% 0.00%
NA #N/A #N/A #N/A
07 Feb to 03 Mar 2017
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
 85% 90% 95%

Tue, 21 Feb Tue, 28 Feb

315.00 165.00
355.00 210.00
395.00 250.00 0.00% 0.00%
NA #N/A #N/A #N/A
Wed, 22 Feb Wed, 01 Mar
190.00 100.00
215.00 125.00
240.00 150.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 23 Feb Thu, 02 Mar
325.00 175.00
365.00 215.00
410.00 260.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 24 Feb Fri, 03 Mar
130.00 70.00
145.00 85.00
165.00 105.00 0.00% 0.00%
NA #N/A #N/A #N/A
07 Mar to 31 Mar 2017
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 21 Mar Tue, 28 Mar

320.00 170.00
365.00 215.00
405.00 255.00 0.00% 0.00%
NA #N/A #N/A #N/A
Wed, 22 Mar Wed, 29 Mar
195.00 105.00
220.00 130.00
245.00 155.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 23 Mar Thu, 30 Mar
330.00 175.00
375.00 220.00
 420.00 265.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 24 Mar Fri, 31 Mar
135.00 70.00
150.00 90.00
170.00 105.00 0.00% 0.00%
NA #N/A #N/A #N/A
04 Apr to 28 Apr 2017
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 18 Apr Tue, 25 Apr

330.00 175.00
370.00 220.00
415.00 260.00 0.00% 0.00%
NA #N/A #N/A #N/A
Wed, 19 Apr Wed, 26 Apr
200.00 105.00
225.00 130.00
250.00 160.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 20 Apr Thu, 27 Apr
340.00 180.00
385.00 225.00
430.00 270.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 21 Apr Fri, 28 Apr
135.00 75.00
155.00 90.00
175.00 110.00 0.00% 0.00%
NA #N/A #N/A #N/A
02 May to 26 May 2017
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 16 May Tue, 23 May

 335.00 180.00
380.00 225.00
425.00 270.00 0.00% 0.00%
NA #N/A #N/A #N/A
Wed, 17 May Wed, 24 May
200.00 110.00
230.00 135.00
255.00 160.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 18 May Thu, 25 May
345.00 185.00
390.00 230.00
440.00 275.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 19 May Fri, 26 May
140.00 75.00
160.00 95.00
180.00 115.00 0.00% 0.00%
NA #N/A #N/A #N/A
30 May to 23 Jun 2017
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 13 Jun Tue, 20 Jun

345.00 185.00
390.00 230.00
435.00 275.00 0.00% 0.00%
NA #N/A #N/A #N/A
Wed, 14 Jun Wed, 21 Jun
205.00 110.00
235.00 135.00
260.00 165.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 15 Jun Thu, 22 Jun
355.00 190.00
400.00 235.00
450.00 285.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 16 Jun Fri, 23 Jun
 145.00 75.00
165.00 95.00
185.00 115.00 0.00% 0.00%
NA #N/A #N/A #N/A
27 Jun to 21 Jul 2017
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 11 Jul Tue, 18 Jul

350.00 185.00
395.00 235.00
445.00 280.00 0.00% 0.00%
NA #N/A #N/A #N/A
Wed, 12 Jul Wed, 19 Jul
210.00 110.00
235.00 140.00
265.00 165.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 13 Jul Thu, 20 Jul
360.00 195.00
410.00 240.00
460.00 290.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 14 Jul Fri, 21 Jul
150.00 80.00
170.00 100.00
190.00 120.00 0.00% 0.00%
NA #N/A #N/A #N/A
25 Jul to 18 Aug 2017
Wendler Percentages
Week 1 Week 2 Week 3
65% 70% 75%
75% 80% 85%
85% 90% 95%

Tue, 08 Aug Tue, 15 Aug

360.00 190.00
405.00 240.00
455.00 285.00 0.00% 0.00%
 NA #N/A #N/A #N/A
Wed, 09 Aug Wed, 16 Aug
215.00 115.00
240.00 140.00
270.00 170.00 0.00% 0.00%
NA #N/A #N/A #N/A
Thu, 10 Aug Thu, 17 Aug
370.00 195.00
420.00 245.00
465.00 295.00 0.00% 0.00%
NA #N/A #N/A #N/A
Fri, 11 Aug Fri, 18 Aug
150.00 80.00
175.00 100.00
195.00 120.00 0.00% 0.00%
NA #N/A #N/A #N/A
 Boring But Big: 50.00%

es
Week 4
40%
50%
60%

Weeks 1 to 3 Week 4
180.00 180.00

5 x 10 3 x 10

110.00 110.00

5 x 10 3 x 10

185.00 185.00

5x8 3x8

70.00 70.00

5 x 10 3 x 10

es
Week 4
40%
50%
60%

Weeks 1 to 3 Week 4
185.00 185.00

5 x 10 3 x 10

115.00 115.00
 5 x 10 3 x 10

190.00 190.00

5x8 3x8

75.00 75.00

5 x 10 3 x 10

es
Week 4
40%
50%
60%

Weeks 1 to 3 Week 4
190.00 190.00

5 x 10 3 x 10

115.00 115.00

5 x 10 3 x 10

195.00 195.00

5x8 3x8

75.00 75.00

5 x 10 3 x 10

es
 Week 4
40%
50%
60%

Weeks 1 to 3 Week 4
195.00 195.00

5 x 10 3 x 10

120.00 120.00

5 x 10 3 x 10

200.00 200.00

5x8 3x8

80.00 80.00

5 x 10 3 x 10

es
Week 4
40%
50%
60%

Weeks 1 to 3 Week 4
200.00 200.00

5 x 10 3 x 10

120.00 120.00

5 x 10 3 x 10
 205.00 205.00

5x8 3x8

80.00 80.00

5 x 10 3 x 10

es
Week 4
40%
50%
60%

Weeks 1 to 3 Week 4
205.00 205.00

5 x 10 3 x 10

125.00 125.00

5 x 10 3 x 10

210.00 210.00

5x8 3x8

85.00 85.00

5 x 10 3 x 10

es
Week 4
40%
50%
 60%

Weeks 1 to 3 Week 4
210.00 210.00

5 x 10 3 x 10

125.00 125.00

5 x 10 3 x 10

215.00 215.00

5x8 3x8

85.00 85.00

5 x 10 3 x 10

es
Week 4
40%
50%
60%

Weeks 1 to 3 Week 4
215.00 215.00

5 x 10 3 x 10

130.00 130.00

5 x 10 3 x 10

220.00 220.00
 5x8 3x8

90.00 90.00

5 x 10 3 x 10

es
Week 4
40%
50%
60%

Weeks 1 to 3 Week 4
220.00 220.00

5 x 10 3 x 10

130.00 130.00

5 x 10 3 x 10

225.00 225.00

5x8 3x8

90.00 90.00

5 x 10 3 x 10

es
Week 4
40%
50%
60%

Weeks 1 to 3 Week 4
 225.00 225.00

5 x 10 3 x 10

135.00 135.00

5 x 10 3 x 10

230.00 230.00

5x8 3x8

95.00 95.00

5 x 10 3 x 10

es
Week 4
40%
50%
60%

Weeks 1 to 3 Week 4
230.00 230.00

5 x 10 3 x 10

135.00 135.00

5 x 10 3 x 10

235.00 235.00

5x8 3x8
 95.00 95.00

5 x 10 3 x 10

es
Week 4
40%
50%
60%

Weeks 1 to 3 Week 4
235.00 235.00

5 x 10 3 x 10

140.00 140.00

5 x 10 3 x 10

240.00 240.00

5x8 3x8

100.00 100.00

5 x 10 3 x 10

es
Week 4
40%
50%
60%

Weeks 1 to 3 Week 4
240.00 240.00
 5 x 10 3 x 10

140.00 140.00

5 x 10 3 x 10

245.00 245.00

5x8 3x8

100.00 100.00

5 x 10 3 x 10
 Enter your Enter your Enter your Enter you
CYCLE: 1 2 weight
3 here weight
4 here weight
5 here weight he
23 Aug 2016 20 Sep 2016 18 Oct 2016 15 Nov 2016 13 Dec 2016
Weight 186.00 300.00
Average Weight
1RM Projection (Top Workset)
Squat #N/A #N/A #N/A #N/A #N/A
Bench Press #N/A #N/A #N/A #N/A #N/A
Deadlift #N/A #N/A #N/A #N/A #N/A
Shoulder Press #N/A #N/A #N/A #N/A #N/A
Strength/Weight Ratio
Squat Ratio - - - - -
Bench Press Ratio - - - - -
Deadlift Ratio - - - - -
Shoulder Press Ratio - - - - -
GRAPHS:
43000

42900

42800

42700

42600

42500

42400
1 2 3 4 5 6 7 8 9 10 11 12 13

43000

42900

42800

42700

42600

42500

42400
1 2 3 4 5 6 7 8 9 10 11 12 13
42600

42500

42400
1 2 3 4 5 6 7 8 9 10 11 12 13

1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
23 20 18 15 13 10 07 07 04 02 30 27 25
Aug Sep Oct Nov Dec Jan Feb Mar Apr May May Jun Jul
2016 2016 2016 2016 2016 2017 2017 2017 2017 2017 2017 2017 2017

1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
23 20 18 15 13 10 07 07 04 02 30 27 25
Aug Sep Oct Nov Dec Jan Feb Mar Apr May May Jun Jul
2016 2016 2016 2016 2016 2017 2017 2017 2017 2017 2017 2017 2017

350

300

250

200

150

100

50

0
23 20 18 15 13 10 07 07 04 02 30 27 25
250

200

150

100

50

0
23 20 18 15 13 10 07 07 04 02 30 27 25
Aug Sep Oct Nov Dec Jan Feb Mar Apr May May Jun Jul
2016 2016 2016 2016 2016 2017 2017 2017 2017 2017 2017 2017 2017
Enter your Enter your Enter your Enter your Enter your Enter your Enter your Enter your Enter your
weight here weight
6 here weight
7 here weight
8 here weight
9 here weight
10 here weight
11 here weight
12 here weight here
10 Jan 2017 07 Feb 2017 07 Mar 2017 04 Apr 2017 02 May 2017 30 May 2017 27 Jun 2017

243.00

#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 #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 #N/A #N/A

- - - - - - -
- - - - - - -
- - - - - - -
- - - - - - -

43000

42900

42800

42700

42600

42500

42400
11 12 13 1 2 3 4 5 6 7 8 9 10 11 12 13

43000

42900

42800

42700

42600

42500

42400
11 12 13 1 2 3 4 5 6 7 8 9 10 11 12 13
 42600

42500

42400
11 12 13 1 2 3 4 5 6 7 8 9 10 11 12 13

1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
0 27 25 23 20 18 15 13 10 07 07 04 02 30 27 25
ay Jun Jul Aug Sep Oct Nov Dec Jan Feb Mar Apr May May Jun Jul
017 2017 2017 2016 2016 2016 2016 2016 2017 2017 2017 2017 2017 2017 2017 2017

1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
0 27 25 23 20 18 15 13 10 07 07 04 02 30 27 25
ay Jun Jul Aug Sep Oct Nov Dec Jan Feb Mar Apr May May Jun Jul
017 2017 2017 2016 2016 2016 2016 2016 2017 2017 2017 2017 2017 2017 2017 2017

0 27 25
0 27 25
ay Jun Jul
017 2017 2017
Enter your Enter your Enter your
weight here weight
13 here weight here
25 Jul 2017

#N/A
#N/A
#N/A
#N/A

-
-
-
-
format lbs
weight 186
olybar 45
barsplit Yes
rounding 5
bbb 50%
startdate 23-Aug-16
ex_one Squat
ex_one_d Tue
ex_one_w 375
ex_one_r 3
ex_one_i 10
ex_two Bench Press
ex_two_d Wed
ex_two_w 235
ex_two_r 3
ex_two_i 5
ex_three Deadlift
ex_three_d Thu
ex_three_w 390
ex_three_r 3
ex_three_i 10
ex_four Shoulder Press
ex_four_d Fri
ex_four_w 150
ex_four_r 3
ex_four_i 5
ex_one_pr1-1 10
ex_one_pr1-2 0
ex_one_pr1-3 0
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 0
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 0
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