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, funct
This spreadsheet was made for personal use only, and is not affiliated with Jim Wen
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 da
worked out" table (Inputs page).

Features:
1. Both kg and lbs work on this spreadsheet.
2. 1RM calculator.
3. Choose your own increments per cycle or stick with Wendler's 10 and 5 lbs.
4. Enter the weight of the barbell at your gym. Most gyms should use 45 lbs or 20kg barbells (wh
5. Choose between displaying the full weight of the set (i.e. barbell plus all weights) or only one
6. Rounding to the nearest multiple of your choice.
7. Displays a full year's worth of cycles, in a readily printable format. Each cycle is printed on
8. An option to choose your own workout days (finally!) and re-order the workout.
9. Statistics page with fancypants graphs.
10. Don't like something? Change it.

Instructions:
1. Enter your best, consistent numbers per lift (weight including the bar and repetitions perform
2. You can rearrange your lifts if you'd like. Simply re-arrange or even type something else.
2. Enter your bodyweight on the first day of 5/3/1. This is so you can monitor your strength to we
3. Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this ONLY affects th
4. Stick with Wendler's increments or enter your own.
5. Enter the weight of the barbell that you use.
6. Choose if you'd prefer having the weights shown per side of the barbell, or in aggregate.
7. Choose your preferred rounding value. For example, if I wanted weights shown in only multipl
8. When are you starting 5/3/1? Enter here. Note that this day must correspond with your first lif
9. Choose your workout days. This must be a consistent day for each lift, e.g. if you first squat on
10. And you're done! View your completed 5/3/1 schedule here.
11. Because the schedule has already been formatted, printing is a breeze. Each cycle appears on
hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.

12. The statistics page tracks your performance on the top workset (1+) of the third week of each
"PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires your bo
provide an easy visual way to monitor your increases in strength as you progress through 5/3
13. Please feel free to modify the spreadsheet to your requirements. However, please note that I

Please feel free to modify the spreadsheet to your requirements. However, please note that I

CLICK TO GO
Inputs

5/3/1 Schedule

Statistics

o be easy to use, functional, customizable AND easy on the eyes.
filiated with Jim Wendler. Please buy his e-Book to learn more about 5/3/1.

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

bs or 20kg barbells (which have a difference of about 1 lb or about 0.9kg).
ll weights) or only one side (easier to remember).

Each cycle is printed on its own page.

nd repetitions performed) to arrive at your theoretical 1RM.
e something else.
tor your strength to weight ratio as you progress through the 5/3/1 program.
ing this ONLY affects the input page).

, or in aggregate.
s shown in only multiples of 10 lbs, I would enter 10 here.
spond with your first lift entered in #2.
e.g. if you first squat on Monday, then all Mondays in the 13 cycles must be squats.

. Each cycle appears on its own page so you can bring printouts to the gym and leave your notebook at home. S
OK to print.

the third week of each cycle. However this is only useful if you consistently update the repetitions performed o
ic also requires your bodyweight to be entered at the beginning of every cycle (on the input page). The graphs
u progress through 5/3/1.

ver, please note that I may not be able to offer you any support if your modification breaks the spreadsheet.

. please note that I may not be able to offer you any support if your modification breaks the spreadsheet.ver.

lift per day on the "Days your notebook at home. . Simply he repetitions performed on the e input page). The graphs reaks the spreadsheet.

reaks the spreadsheet. .

44 847.00 800.00 3.00 500.10 423.87 529.00 400.00 3.00 7-Feb-11 lbs 10 5 10 5 45 Yes 5 10-Jan-11 Mon Wed Fri Sun Day Matrix Mon Tue Wed Thu Fri Sat Sun 3.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 1.00 3. use a lower rounding valu lbs is a Monday COL LOOKUP LOOK UP VALUE 2 0 2 4 6 Mon 0 1 2 3 4 5 6 Tue 6 0 1 2 3 4 5 .00 lbs lbs lbs lbs lbs 1RM 1.000. be aware that the overa will be slightly less than if you had used t To remedy this.55 7-Mar-11 Note: If you select no.058.00 Reps 10-Jan-11 300.

For exa one day away f hence a 1 value cell (x y) . use a lower rounding value. The implementation currently only supports days within the same week of the first day in cell B22.Input cell . DATE Mon Wed Fri Sun Wed 5 6 0 1 2 3 4 This table looks up the day matrix for the distance away from the first work day.059 529 847 424 4-Apr-11 Legend Blue Black/Grey 2-May-11 30-May-11 . be aware that the overall weight you lift e slightly less than if you had used the full weight. medy this. Thu 4 5 6 0 1 2 3 Fri 3 4 5 6 0 1 2 Sat 2 3 4 5 6 0 1 Sun 1 2 3 4 5 6 0 This matrix sho distance of the relative to the d column.Round 1.Formula cell (feel free to modify if you are famili 27-Jun-11 25-Jul-11 : u select no.

Friday is one day away from Thursday. hence a 1 value in the Fri-Thu cell (x y) 17-Oct-11 14-Nov-11 12-Dec-11 .o modify if you are familiar with Excel formulas) 22-Aug-11 19-Sep-11 This matrix shows the distance of the other days relative to the day in the column. For example.

16 Jan 250 285 325 Sun.059 529 847 424 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Bench Press Deadlift Shoulder Press Wendler Pe 953 476 762 382 Week 1 65% 75% 85% Mon. 28 Jan 570 650 725 Sun. 06 Feb 155 190 230 NA Page 10 of 36 | 04/02/2011 . 17 Jan 665 760 860 Mon. 24 Jan 715 810 905 Wed. 02 Feb 190 240 285 NA Fri. 30 Jan 285 325 365 Mon. 14 Jan 495 570 650 Fri. 10 Jan 620 715 810 10 Wed. 26 Jan 355 405 450 Fri. 31 Jan 380 475 570 NA Wed. 1x1+ Week 4: 3x5 (Deload) CYCLE 1 10 Jan to 06 Feb 2011 Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat 1. 19 Jan 335 380 430 Wed. 04 Feb 305 380 455 NA Sun. 12 Jan 310 355 405 Mon. 23 Jan 265 305 345 Sun. 21 Jan 535 610 685 Fri.Week 1: 3x5+ Week 2: 3x3+ 1RM 90% Week 3: 1x5. 1x3.

11 Feb 500 580 655 Fri. 13 Feb 250 290 330 Sun. 04 Mar 310 385 465 NA Sun. 25 Feb 580 655 735 Sun. 06 Mar 155 195 230 NA Page 11 of 36 | 04/02/2011 .070 535 858 430 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Bench Press Deadlift Shoulder Press Wendler Pe 963 481 772 387 Week 1 65% 75% 85% Mon. 02 Mar 190 240 290 NA Fri.Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5. 20 Feb 270 310 350 Sun. 07 Feb 625 720 820 Mon. 14 Feb 675 770 865 Mon. 09 Feb 315 360 410 Wed. 28 Feb 385 480 580 NA Wed. 18 Feb 540 620 695 Fri. 1x1+ Week 4: 3x5 (Deload) 1RM 90% CYCLE 2 07 Feb to 06 Mar 2011 Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat 1. 1x3. 21 Feb 720 820 915 Wed. 27 Feb 290 330 365 Mon. 16 Feb 335 385 435 Wed. 23 Feb 360 410 455 Fri.

13 Mar 255 295 335 Sun. 18 Mar 550 625 705 Fri. 01 Apr 315 390 470 NA Sun. 20 Mar 275 315 350 Sun. 09 Mar 315 365 415 Wed. 03 Apr 155 195 235 NA Page 12 of 36 | 04/02/2011 . 16 Mar 340 390 435 Wed. 28 Mar 390 485 585 NA Wed. 21 Mar 730 825 925 Wed. 23 Mar 365 415 460 Fri. 1x3. 14 Mar 680 780 875 Mon. 25 Mar 585 665 745 Sun. 30 Mar 195 245 290 NA Fri. 1x1+ Week 4: 3x5 (Deload) CYCLE 3 07 Mar to 03 Apr 2011 Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat 1. 11 Mar 510 585 665 Fri. 27 Mar 295 335 370 Mon.Week 1: 3x5+ Week 2: 3x3+ 1RM 90% Week 3: 1x5.081 540 869 435 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Bench Press Deadlift Shoulder Press Wendler Pe 973 486 782 392 Week 1 65% 75% 85% Mon. 07 Mar 635 730 825 Mon.

15 Apr 555 635 715 Fri. 17 Apr 280 315 355 Sun. 08 Apr 515 595 675 Fri. 29 Apr 315 395 475 NA Sun. 20 Apr 370 415 465 Fri.Week 1: 3x5+ Week 2: 3x3+ 1RM 90% Week 3: 1x5. 04 Apr 640 735 835 Mon. 11 Apr 690 785 885 Mon. 1x3. 22 Apr 595 675 755 Sun. 01 May 160 200 240 NA Page 13 of 36 | 04/02/2011 . 24 Apr 295 335 375 Mon. 1x1+ Week 4: 3x5 (Deload) CYCLE 4 04 Apr to 01 May 2011 Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat 1. 27 Apr 195 245 295 NA Fri. 10 Apr 260 295 335 Sun.092 546 880 441 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Bench Press Deadlift Shoulder Press Wendler Pe 983 491 792 397 Week 1 65% 75% 85% Mon. 18 Apr 735 835 935 Wed. 06 Apr 320 370 415 Wed. 13 Apr 345 395 440 Wed. 25 Apr 395 490 590 NA Wed.

1x3. 08 May 260 300 340 Sun.Week 1: 3x5+ Week 2: 3x3+ 1RM 90% Week 3: 1x5. 23 May 395 495 595 NA Wed. 20 May 600 680 760 Sun. 22 May 300 340 380 Mon. 18 May 370 420 470 Fri. 1x1+ Week 4: 3x5 (Deload) CYCLE 5 02 May to 29 May 2011 Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat 1. 13 May 560 640 720 Fri. 11 May 345 395 445 Wed. 15 May 280 320 360 Sun.103 551 891 446 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Bench Press Deadlift Shoulder Press Wendler Pe 993 496 802 402 Week 1 65% 75% 85% Mon. 25 May 200 250 300 NA Fri. 04 May 320 370 420 Wed. 06 May 520 600 680 Fri. 02 May 645 745 845 Mon. 29 May 160 200 240 NA Page 14 of 36 | 04/02/2011 . 27 May 320 400 480 NA Sun. 16 May 745 845 945 Wed. 09 May 695 795 895 Mon.

20 Jun 400 500 600 NA Wed. 24 Jun 325 405 485 NA Sun. 08 Jun 350 400 450 Wed. 1x1+ Week 4: 3x5 (Deload) CYCLE 6 30 May to 26 Jun 2011 Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat 1. 1x3. 19 Jun 305 345 385 Mon. 15 Jun 375 425 475 Fri. 26 Jun 165 205 245 NA Page 15 of 36 | 04/02/2011 . 01 Jun 325 375 425 Wed. 10 Jun 570 650 730 Fri.115 557 903 452 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Bench Press Deadlift Shoulder Press Wendler Pe 1. 03 Jun 530 610 690 Fri. 17 Jun 610 690 770 Sun. 22 Jun 200 250 300 NA Fri. 13 Jun 750 855 955 Wed.003 501 812 407 Week 1 65% 75% 85% Mon. 05 Jun 265 305 345 Sun. 06 Jun 700 800 905 Mon. 12 Jun 285 325 365 Sun.Week 1: 3x5+ Week 2: 3x3+ 1RM 90% Week 3: 1x5. 30 May 650 750 855 Mon.

1x3. 01 Jul 535 615 700 Fri. 20 Jul 200 255 305 NA Fri. 1x1+ Week 4: 3x5 (Deload) 1RM 90% CYCLE 7 27 Jun to 24 Jul 2011 Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat 1.013 506 822 412 Week 1 65% 75% 85% Mon. 17 Jul 310 350 390 Mon. 08 Jul 575 660 740 Fri. 11 Jul 760 860 960 Wed. 10 Jul 290 330 370 Sun. 04 Jul 710 810 910 Mon.126 562 914 457 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Bench Press Deadlift Shoulder Press Wendler Pe 1. 18 Jul 405 505 610 NA Wed. 22 Jul 330 410 495 NA Sun. 29 Jun 330 380 430 Wed.Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5. 13 Jul 380 430 480 Fri. 03 Jul 270 310 350 Sun. 24 Jul 165 205 245 NA Page 16 of 36 | 04/02/2011 . 06 Jul 355 405 455 Wed. 27 Jun 660 760 860 Mon. 15 Jul 615 700 780 Sun.

Week 1: 3x5+ Week 2: 3x3+ 1RM 90% Week 3: 1x5. 17 Aug 205 255 305 NA Fri. 27 Jul 330 385 435 Wed. 15 Aug 410 510 615 NA Wed. 05 Aug 585 665 750 Fri. 08 Aug 765 870 970 Wed. 31 Jul 270 310 355 Sun. 29 Jul 540 625 705 Fri. 03 Aug 360 410 460 Wed.137 568 925 463 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Bench Press Deadlift Shoulder Press Wendler Pe 1. 25 Jul 665 765 870 Mon. 1x1+ Week 4: 3x5 (Deload) CYCLE 8 25 Jul to 21 Aug 2011 Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat 1. 12 Aug 625 705 790 Sun. 10 Aug 385 435 485 Fri. 01 Aug 715 820 920 Mon. 1x3. 07 Aug 290 335 375 Sun.023 511 832 417 Week 1 65% 75% 85% Mon. 14 Aug 310 355 395 Mon. 21 Aug 165 210 250 NA Page 17 of 36 | 04/02/2011 . 19 Aug 335 415 500 NA Sun.

14 Sep 205 260 310 NA Fri. 31 Aug 360 415 465 Wed. 16 Sep 335 420 505 NA Sun. 22 Aug 670 775 880 Mon. 24 Aug 335 385 440 Wed. 05 Sep 775 880 980 Wed. 02 Sep 590 675 760 Fri. 1x3.033 516 842 422 Week 1 65% 75% 85% Mon. 04 Sep 295 335 380 Sun. 12 Sep 415 515 620 NA Wed. 1x1+ Week 4: 3x5 (Deload) CYCLE 9 22 Aug to 18 Sep 2011 Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat 1. 18 Sep 170 210 255 NA Page 18 of 36 | 04/02/2011 . 26 Aug 545 630 715 Fri. 09 Sep 630 715 800 Sun. 29 Aug 725 825 930 Mon. 11 Sep 315 360 400 Mon.148 573 936 468 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Bench Press Deadlift Shoulder Press Wendler Pe 1. 07 Sep 385 440 490 Fri. 28 Aug 275 315 360 Sun.Week 1: 3x5+ Week 2: 3x3+ 1RM 90% Week 3: 1x5.

25 Sep 275 320 365 Sun. 07 Oct 640 725 810 Sun. 28 Sep 365 415 470 Wed. 10 Oct 415 520 625 NA Wed. 30 Sep 595 680 765 Fri.043 521 852 427 Week 1 65% 75% 85% Mon. 23 Sep 555 640 725 Fri. 09 Oct 320 365 405 Mon. 1x1+ Week 4: 3x5 (Deload) CYCLE 10 19 Sep to 16 Oct 2011 Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat 1. 02 Oct 300 340 385 Sun. 21 Sep 340 390 445 Wed.Week 1: 3x5+ Week 2: 3x3+ 1RM 90% Week 3: 1x5. 12 Oct 210 260 315 NA Fri. 03 Oct 780 885 990 Wed. 16 Oct 170 215 255 NA Page 19 of 36 | 04/02/2011 . 19 Sep 680 780 885 Mon. 1x3. 05 Oct 390 445 495 Fri. 26 Sep 730 835 940 Mon.159 579 947 474 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Bench Press Deadlift Shoulder Press Wendler Pe 1. 14 Oct 340 425 510 NA Sun.

Week 1: 3x5+ Week 2: 3x3+ 1RM 90% Week 3: 1x5. 04 Nov 645 735 820 Sun. 07 Nov 420 525 630 NA Wed. 28 Oct 605 690 775 Fri. 17 Oct 685 790 895 Mon. 21 Oct 560 645 735 Fri. 31 Oct 790 895 1000 Wed. 23 Oct 280 325 365 Sun.053 526 862 432 Week 1 65% 75% 85% Mon. 1x1+ Week 4: 3x5 (Deload) CYCLE 11 17 Oct to 13 Nov 2011 Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat 1. 13 Nov 175 215 260 NA Page 20 of 36 | 04/02/2011 . 1x3. 06 Nov 325 365 410 Mon. 02 Nov 395 445 500 Fri. 24 Oct 735 840 950 Mon.170 585 958 480 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Bench Press Deadlift Shoulder Press Wendler Pe 1. 09 Nov 210 265 315 NA Fri. 11 Nov 345 430 515 NA Sun. 30 Oct 300 345 390 Sun. 19 Oct 340 395 445 Wed. 26 Oct 370 420 475 Wed.

20 Nov 285 325 370 Sun. 1x3. 23 Nov 370 425 480 Wed.063 531 872 437 Week 1 65% 75% 85% Mon. 28 Nov 795 905 1010 Wed. 09 Dec 350 435 525 NA Sun. 07 Dec 210 265 320 NA Fri. 1x1+ Week 4: 3x5 (Deload) CYCLE 12 14 Nov to 11 Dec 2011 Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat 1. 14 Nov 690 795 905 Mon. 11 Dec 175 220 260 NA Page 21 of 36 | 04/02/2011 . 21 Nov 745 850 955 Mon. 30 Nov 400 450 505 Fri. 25 Nov 610 700 785 Fri.181 590 969 485 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Bench Press Deadlift Shoulder Press Wendler Pe 1. 05 Dec 425 530 640 NA Wed. 04 Dec 325 370 415 Mon. 16 Nov 345 400 450 Wed. 18 Nov 565 655 740 Fri. 02 Dec 655 740 830 Sun. 27 Nov 305 350 395 Sun.Week 1: 3x5+ Week 2: 3x3+ 1RM 90% Week 3: 1x5.

25 Dec 310 355 395 Sun. 04 Jan 215 270 320 NA Fri. 19 Dec 750 860 965 Mon.Week 1: 3x5+ Week 2: 3x3+ 1RM 90% Week 3: 1x5. 30 Dec 660 750 840 Sun. 16 Dec 575 660 750 Fri. 02 Jan 430 535 645 NA Wed. 18 Dec 285 330 375 Sun. 28 Dec 400 455 510 Fri. 1x3. 08 Jan 175 220 265 NA Page 22 of 36 | 04/02/2011 . 12 Dec 700 805 910 Mon. 26 Dec 805 910 1020 Wed. 06 Jan 355 440 530 NA Sun. 23 Dec 620 705 795 Fri. 21 Dec 375 430 480 Wed.073 536 882 442 Week 1 65% 75% 85% Mon. 1x1+ Week 4: 3x5 (Deload) CYCLE 13 12 Dec to 08 Jan 2012 Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat 1.192 596 980 491 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Set Set Set PR: Set 1 2 3 3 Bench Press Deadlift Shoulder Press Wendler Pe 1. 14 Dec 350 400 455 Wed. 01 Jan 330 375 420 Mon.

10 Jan to 06 Feb 2011 Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95% Week 4 40% 50% 60% Page 23 of 36 | 04/02/2011 .

07 Feb to 06 Mar 2011 Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95% Week 4 40% 50% 60% Page 24 of 36 | 04/02/2011 .

07 Mar to 03 Apr 2011 Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95% Week 4 40% 50% 60% Page 25 of 36 | 04/02/2011 .

04 Apr to 01 May 2011 Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95% Week 4 40% 50% 60% Page 26 of 36 | 04/02/2011 .

02 May to 29 May 2011 Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95% Week 4 40% 50% 60% Page 27 of 36 | 04/02/2011 .

30 May to 26 Jun 2011 Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95% Week 4 40% 50% 60% Page 28 of 36 | 04/02/2011 .

27 Jun to 24 Jul 2011 Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95% Week 4 40% 50% 60% Page 29 of 36 | 04/02/2011 .

25 Jul to 21 Aug 2011 Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95% Week 4 40% 50% 60% Page 30 of 36 | 04/02/2011 .

22 Aug to 18 Sep 2011 Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95% Week 4 40% 50% 60% Page 31 of 36 | 04/02/2011 .

19 Sep to 16 Oct 2011 Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95% Week 4 40% 50% 60% Page 32 of 36 | 04/02/2011 .

17 Oct to 13 Nov 2011 Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95% Week 4 40% 50% 60% Page 33 of 36 | 04/02/2011 .

14 Nov to 11 Dec 2011 Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95% Week 4 40% 50% 60% Page 34 of 36 | 04/02/2011 .

12 Dec to 08 Jan 2012 Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95% Week 4 40% 50% 60% Page 35 of 36 | 04/02/2011 .

00 Ja 973.50 ay 2.00 470.93 458.35 1.80 0.14 481.00 750.00 600.00 927.20 2.52 815.44 449.00 430.44 - 9 22 Aug 2011 NA 945.00 1.00 10 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: 13 12 Dec 2011 NA 991.50 10 20 ay M M ar 07 10 12 20 11 n Ja ec D O 17 A 22 20 20 20 11 ct 20 ug n Ju 02 27 M M 07 20 20 ar ay 20 20 n Ja 10 11 320.60 1.28 797.84 357.38 486.40 0.00 02 850.00 10 964.00 Ja 10 19 Sep 2011 NA 954.06 704.06 380.30 723.00 420.71 3 07 Mar 2011 NA 890.60 352.00 11 400.68 453.40 0.80 1.00 0.81 375.90 477.00 11 800.65 787.41 769.55 741.00 20 11 11 12 22 17 D O ec ct 20 11 20 11 A Ju n ug 20 20 11 20 02 07 27 M ar M ay 20 11 20 11 11 - 02 n - 1.66 472.00 n 11 17 Oct 2011 NA 500.58 - 6 30 May 2011 NA 917.50 1.00 50.40 1.07 - - - - 11 20 11 12 22 17 D O ec ct 20 11 A Ju n ug 20 20 11 11 20 11 20 11 ec D 12 22 17 A O ug ct 20 11 20 11 20 Ju n 27 Bench Press Ratio Deadlift Ratio 11 20 ec D 12 22 17 A O ug ct 20 11 11 20 11 20 n Ju M 02 07 10 M Ja ar n 20 20 11 11 12 22 17 D O ec ct 20 11 20 11 A Ju n ug 20 20 11 11 20 02 07 27 M ar M ay 20 20 11 11 - 27 0.00 n 982.00 150.00 200.000.78 394.50 Shoulder Press Ratio 2.95 440.20 1.00 480.87 495.34 2.33 366.1 10 Jan 2011 300.93 - 27 07 10 M M ar ay 20 n Ja ec D 11 11 11 20 12 22 17 A O ug ct 20 11 1 20 1 11 Ju n 27 02 20 11 20 M ay ar M 07 10 Ja n 20 20 11 11 800.00 11 ec D 12 17 O ct 20 11 20 11 22 A ug 20 11 27 Ju n 20 20 02 M ar 07 M ay 20 11 11 0.00 11 11 20 ec D 12 17 O ct 20 11 11 A 22 Ju n ug 20 20 11 11 M 27 07 M ar ay 20 11 20 20 n Ja 10 Weight 350.55 Shoulder Press 420.90 806.00 1.63 490.41 467.18 4 04 Apr 2011 NA 899.20 444.20 - 7 27 Jun 2011 NA 300.96 - 5 02 May 2011 NA 908.00 Ja 11 02 Squat Ratio 3.00 11 380.50 0.00 450.17 - .57 371.00 11 2.94 1.00 410.93 732.00 440.51 408.50 0.40 1.20 300.27 403.00 650.00 20 1.00 1.00 490.00 100.00 11 340.20 - 3.47 2.08 361.30 385.050.79 760.60 0.68 713.60 0.03 778.50 11 1.00 250.00 20 900.00 11 Deadlift 850.00 700.69 Squat 1.82 - 8 25 Jul 2011 NA 936.54 389.31 12 14 Nov 2011 NA Bench Press 950.17 750.17 463.00 460.00 11 360.00 0.00 2 07 Feb 2011 NA 880.03 398.

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