Wendler's 5/3/1 Spreadsheet v1.

28 Instructions
By Jon K / Poteto
Latest Version: http://www.mediafire.com/531spreadsheet
Suggestions: 531spreadsheet@gmail.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).

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

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

v1.28

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 yo
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.
 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
o monitor your increases in strength as you progress through

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

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
 kg
98 kg

45 kg
Full weight + bar
5 kg

50% of my projected 1RM (optional)

15-Dec-21
Squat on Wed
Bench Press on Wed
Deadlift on Thu
Shoulder Press on Fri

161 kg for: 1 reps (1RM: 161

110 kg for: 1 reps (1RM: 110
190 kg for: 1 reps (1RM: 190
66 kg for: 1 reps (1RM: 66

10 kg
5 kg
10 kg
5 kg
take me to my schedule
kg)
kg)
kg)
kg)
 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 15 Dec to 07 Jan 2022
Core Lift 1RM 90% Wendler Percentages
Squat 161 145 Week 1 Week 2 Week 3 Week 4
Bench Press 110 99 65% 70% 75% 40%
Deadlift 190 171 75% 80% 85% 50%
Shoulder Press 66 59 85% 90% 95% 60%
Core Lift
Squat Wed, 15 Dec Wed, 22 Dec Wed, 29 Dec Wed, 05 Jan Weeks 1 to 3 Week 4
Set 1 95.00 100.00 110.00 60.00 70.00 70.00
Set 2 110.00 115.00 125.00 70.00
Set 3 125.00 130.00 140.00 85.00 0.00% 0.00%
PR: Set 3 10 NA 166.71 #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 15 Dec Wed, 22 Dec Wed, 29 Dec Wed, 05 Jan
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%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 16 Dec Thu, 23 Dec Thu, 30 Dec Thu, 06 Jan
Set 1 110.00 120.00 130.00 70.00 85.00 85.00
Set 2 130.00 135.00 145.00 85.00
Set 3 145.00 155.00 160.00 105.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 17 Dec Fri, 24 Dec Fri, 31 Dec Fri, 07 Jan
Set 1 40.00 40.00 45.00 25.00 30.00 30.00
Set 2 45.00 50.00 50.00 30.00
Set 3 50.00 55.00 55.00 35.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 11 of 24 | 12/15/2021
 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 2 12 Jan to 04 Feb 2022
Core Lift 1RM 90% Wendler Percentages
Squat 172 155 Week 1 Week 2 Week 3 Week 4
Bench Press 116 104 65% 70% 75% 40%
Deadlift 201 181 75% 80% 85% 50%
Shoulder Press 72 64 85% 90% 95% 60%
Core Lift
Squat Wed, 12 Jan Wed, 19 Jan Wed, 26 Jan Wed, 02 Feb Weeks 1 to 3 Week 4
Set 1 100.00 110.00 115.00 60.00 75.00 75.00
Set 2 115.00 125.00 130.00 75.00
Set 3 130.00 140.00 145.00 95.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 12 Jan Wed, 19 Jan Wed, 26 Jan Wed, 02 Feb
Set 1 70.00 75.00 80.00 40.00 50.00 50.00
Set 2 80.00 85.00 90.00 50.00
Set 3 90.00 95.00 100.00 60.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 13 Jan Thu, 20 Jan Thu, 27 Jan Thu, 03 Feb
Set 1 120.00 125.00 135.00 70.00 90.00 90.00
Set 2 135.00 145.00 155.00 90.00
Set 3 155.00 165.00 170.00 110.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 14 Jan Fri, 21 Jan Fri, 28 Jan Fri, 04 Feb
Set 1 40.00 45.00 50.00 25.00 30.00 30.00
Set 2 50.00 50.00 55.00 30.00
Set 3 55.00 60.00 60.00 40.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 12 of 24 | 12/15/2021
 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 3 09 Feb to 04 Mar 2022
Core Lift 1RM 90% Wendler Percentages
Squat 183 165 Week 1 Week 2 Week 3 Week 4
Bench Press 121 109 65% 70% 75% 40%
Deadlift 212 191 75% 80% 85% 50%
Shoulder Press 77 69 85% 90% 95% 60%
Core Lift
Squat Wed, 09 Feb Wed, 16 Feb Wed, 23 Feb Wed, 02 Mar Weeks 1 to 3 Week 4
Set 1 105.00 115.00 125.00 65.00 80.00 80.00
Set 2 125.00 130.00 140.00 80.00
Set 3 140.00 150.00 155.00 100.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 09 Feb Wed, 16 Feb Wed, 23 Feb Wed, 02 Mar
Set 1 70.00 75.00 80.00 45.00 55.00 55.00
Set 2 80.00 85.00 95.00 55.00
Set 3 95.00 100.00 105.00 65.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 10 Feb Thu, 17 Feb Thu, 24 Feb Thu, 03 Mar
Set 1 125.00 135.00 145.00 75.00 95.00 95.00
Set 2 145.00 155.00 160.00 95.00
Set 3 160.00 170.00 180.00 115.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 11 Feb Fri, 18 Feb Fri, 25 Feb Fri, 04 Mar
Set 1 45.00 50.00 50.00 30.00 35.00 35.00
Set 2 50.00 55.00 60.00 35.00
Set 3 60.00 60.00 65.00 40.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 13 of 24 | 12/15/2021
 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 4 09 Mar to 01 Apr 2022
Core Lift 1RM 90% Wendler Percentages
Squat 194 175 Week 1 Week 2 Week 3 Week 4
Bench Press 127 114 65% 70% 75% 40%
Deadlift 223 201 75% 80% 85% 50%
Shoulder Press 83 74 85% 90% 95% 60%
Core Lift
Squat Wed, 09 Mar Wed, 16 Mar Wed, 23 Mar Wed, 30 Mar Weeks 1 to 3 Week 4
Set 1 115.00 120.00 130.00 70.00 85.00 85.00
Set 2 130.00 140.00 150.00 85.00
Set 3 150.00 155.00 165.00 105.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 09 Mar Wed, 16 Mar Wed, 23 Mar Wed, 30 Mar
Set 1 75.00 80.00 85.00 45.00 55.00 55.00
Set 2 85.00 90.00 95.00 55.00
Set 3 95.00 105.00 110.00 70.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 10 Mar Thu, 17 Mar Thu, 24 Mar Thu, 31 Mar
Set 1 130.00 140.00 150.00 80.00 100.00 100.00
Set 2 150.00 160.00 170.00 100.00
Set 3 170.00 180.00 190.00 120.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 11 Mar Fri, 18 Mar Fri, 25 Mar Fri, 01 Apr
Set 1 50.00 50.00 55.00 30.00 35.00 35.00
Set 2 55.00 60.00 65.00 35.00
Set 3 65.00 65.00 70.00 45.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 14 of 24 | 12/15/2021
 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 5 06 Apr to 29 Apr 2022
Core Lift 1RM 90% Wendler Percentages
Squat 205 185 Week 1 Week 2 Week 3 Week 4
Bench Press 132 119 65% 70% 75% 40%
Deadlift 234 211 75% 80% 85% 50%
Shoulder Press 88 79 85% 90% 95% 60%
Core Lift
Squat Wed, 06 Apr Wed, 13 Apr Wed, 20 Apr Wed, 27 Apr Weeks 1 to 3 Week 4
Set 1 120.00 130.00 140.00 75.00 90.00 90.00
Set 2 140.00 150.00 155.00 90.00
Set 3 155.00 165.00 175.00 110.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 06 Apr Wed, 13 Apr Wed, 20 Apr Wed, 27 Apr
Set 1 75.00 85.00 90.00 50.00 60.00 60.00
Set 2 90.00 95.00 100.00 60.00
Set 3 100.00 105.00 115.00 70.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 07 Apr Thu, 14 Apr Thu, 21 Apr Thu, 28 Apr
Set 1 135.00 150.00 160.00 85.00 105.00 105.00
Set 2 160.00 170.00 180.00 105.00
Set 3 180.00 190.00 200.00 125.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 08 Apr Fri, 15 Apr Fri, 22 Apr Fri, 29 Apr
Set 1 50.00 55.00 60.00 30.00 40.00 40.00
Set 2 60.00 65.00 65.00 40.00
Set 3 65.00 70.00 75.00 50.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 15 of 24 | 12/15/2021
 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 6 04 May to 27 May 2022
Core Lift 1RM 90% Wendler Percentages
Squat 217 195 Week 1 Week 2 Week 3 Week 4
Bench Press 138 124 65% 70% 75% 40%
Deadlift 246 221 75% 80% 85% 50%
Shoulder Press 94 84 85% 90% 95% 60%
Core Lift
Squat Wed, 04 May Wed, 11 May Wed, 18 May Wed, 25 May Weeks 1 to 3 Week 4
Set 1 125.00 135.00 145.00 80.00 95.00 95.00
Set 2 145.00 155.00 165.00 95.00
Set 3 165.00 175.00 185.00 115.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 04 May Wed, 11 May Wed, 18 May Wed, 25 May
Set 1 80.00 85.00 95.00 50.00 60.00 60.00
Set 2 95.00 100.00 105.00 60.00
Set 3 105.00 110.00 120.00 75.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 05 May Thu, 12 May Thu, 19 May Thu, 26 May
Set 1 145.00 155.00 165.00 90.00 110.00 110.00
Set 2 165.00 175.00 190.00 110.00
Set 3 190.00 200.00 210.00 135.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 06 May Fri, 13 May Fri, 20 May Fri, 27 May
Set 1 55.00 60.00 65.00 35.00 40.00 40.00
Set 2 65.00 70.00 70.00 40.00
Set 3 70.00 75.00 80.00 50.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 16 of 24 | 12/15/2021
 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 7 01 Jun to 24 Jun 2022
Core Lift 1RM 90% Wendler Percentages
Squat 228 205 Week 1 Week 2 Week 3 Week 4
Bench Press 143 129 65% 70% 75% 40%
Deadlift 257 231 75% 80% 85% 50%
Shoulder Press 99 89 85% 90% 95% 60%
Core Lift
Squat Wed, 01 Jun Wed, 08 Jun Wed, 15 Jun Wed, 22 Jun Weeks 1 to 3 Week 4
Set 1 135.00 145.00 155.00 80.00 100.00 100.00
Set 2 155.00 165.00 175.00 100.00
Set 3 175.00 185.00 195.00 125.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 01 Jun Wed, 08 Jun Wed, 15 Jun Wed, 22 Jun
Set 1 85.00 90.00 95.00 50.00 65.00 65.00
Set 2 95.00 105.00 110.00 65.00
Set 3 110.00 115.00 125.00 75.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 02 Jun Thu, 09 Jun Thu, 16 Jun Thu, 23 Jun
Set 1 150.00 160.00 175.00 90.00 115.00 115.00
Set 2 175.00 185.00 195.00 115.00
Set 3 195.00 210.00 220.00 140.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 03 Jun Fri, 10 Jun Fri, 17 Jun Fri, 24 Jun
Set 1 60.00 65.00 65.00 35.00 45.00 45.00
Set 2 65.00 70.00 75.00 45.00
Set 3 75.00 80.00 85.00 55.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 17 of 24 | 12/15/2021
 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 8 29 Jun to 22 Jul 2022
Core Lift 1RM 90% Wendler Percentages
Squat 239 215 Week 1 Week 2 Week 3 Week 4
Bench Press 149 134 65% 70% 75% 40%
Deadlift 268 241 75% 80% 85% 50%
Shoulder Press 105 94 85% 90% 95% 60%
Core Lift
Squat Wed, 29 Jun Wed, 06 Jul Wed, 13 Jul Wed, 20 Jul Weeks 1 to 3 Week 4
Set 1 140.00 150.00 160.00 85.00 105.00 105.00
Set 2 160.00 170.00 185.00 105.00
Set 3 185.00 195.00 205.00 130.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 29 Jun Wed, 06 Jul Wed, 13 Jul Wed, 20 Jul
Set 1 85.00 95.00 100.00 55.00 65.00 65.00
Set 2 100.00 105.00 115.00 65.00
Set 3 115.00 120.00 125.00 80.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 30 Jun Thu, 07 Jul Thu, 14 Jul Thu, 21 Jul
Set 1 155.00 170.00 180.00 95.00 120.00 120.00
Set 2 180.00 195.00 205.00 120.00
Set 3 205.00 215.00 230.00 145.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 01 Jul Fri, 08 Jul Fri, 15 Jul Fri, 22 Jul
Set 1 60.00 65.00 70.00 40.00 45.00 45.00
Set 2 70.00 75.00 80.00 45.00
Set 3 80.00 85.00 90.00 55.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 18 of 24 | 12/15/2021
 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 9 27 Jul to 19 Aug 2022
Core Lift 1RM 90% Wendler Percentages
Squat 250 225 Week 1 Week 2 Week 3 Week 4
Bench Press 154 139 65% 70% 75% 40%
Deadlift 279 251 75% 80% 85% 50%
Shoulder Press 110 99 85% 90% 95% 60%
Core Lift
Squat Wed, 27 Jul Wed, 03 Aug Wed, 10 Aug Wed, 17 Aug Weeks 1 to 3 Week 4
Set 1 145.00 155.00 170.00 90.00 110.00 110.00
Set 2 170.00 180.00 190.00 110.00
Set 3 190.00 200.00 215.00 135.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 27 Jul Wed, 03 Aug Wed, 10 Aug Wed, 17 Aug
Set 1 90.00 95.00 105.00 55.00 70.00 70.00
Set 2 105.00 110.00 120.00 70.00
Set 3 120.00 125.00 130.00 85.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 28 Jul Thu, 04 Aug Thu, 11 Aug Thu, 18 Aug
Set 1 165.00 175.00 190.00 100.00 125.00 125.00
Set 2 190.00 200.00 215.00 125.00
Set 3 215.00 225.00 240.00 150.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 29 Jul Fri, 05 Aug Fri, 12 Aug Fri, 19 Aug
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%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 19 of 24 | 12/15/2021
 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 10 24 Aug to 16 Sep 2022
Core Lift 1RM 90% Wendler Percentages
Squat 261 235 Week 1 Week 2 Week 3 Week 4
Bench Press 160 144 65% 70% 75% 40%
Deadlift 290 261 75% 80% 85% 50%
Shoulder Press 116 104 85% 90% 95% 60%
Core Lift
Squat Wed, 24 Aug Wed, 31 Aug Wed, 07 Sep Wed, 14 Sep Weeks 1 to 3 Week 4
Set 1 155.00 165.00 175.00 95.00 115.00 115.00
Set 2 175.00 190.00 200.00 115.00
Set 3 200.00 210.00 225.00 140.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 24 Aug Wed, 31 Aug Wed, 07 Sep Wed, 14 Sep
Set 1 95.00 100.00 110.00 60.00 70.00 70.00
Set 2 110.00 115.00 120.00 70.00
Set 3 120.00 130.00 135.00 85.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 25 Aug Thu, 01 Sep Thu, 08 Sep Thu, 15 Sep
Set 1 170.00 185.00 195.00 105.00 130.00 130.00
Set 2 195.00 210.00 220.00 130.00
Set 3 220.00 235.00 250.00 155.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 26 Aug Fri, 02 Sep Fri, 09 Sep Fri, 16 Sep
Set 1 70.00 75.00 80.00 40.00 50.00 50.00
Set 2 80.00 85.00 90.00 50.00
Set 3 90.00 95.00 100.00 65.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 20 of 24 | 12/15/2021
 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 11 21 Sep to 14 Oct 2022
Core Lift 1RM 90% Wendler Percentages
Squat 272 245 Week 1 Week 2 Week 3 Week 4
Bench Press 166 149 65% 70% 75% 40%
Deadlift 301 271 75% 80% 85% 50%
Shoulder Press 122 109 85% 90% 95% 60%
Core Lift
Squat Wed, 21 Sep Wed, 28 Sep Wed, 05 Oct Wed, 12 Oct Weeks 1 to 3 Week 4
Set 1 160.00 170.00 185.00 100.00 120.00 120.00
Set 2 185.00 195.00 210.00 120.00
Set 3 210.00 220.00 235.00 145.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 21 Sep Wed, 28 Sep Wed, 05 Oct Wed, 12 Oct
Set 1 95.00 105.00 110.00 60.00 75.00 75.00
Set 2 110.00 120.00 125.00 75.00
Set 3 125.00 135.00 140.00 90.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 22 Sep Thu, 29 Sep Thu, 06 Oct Thu, 13 Oct
Set 1 175.00 190.00 205.00 110.00 135.00 135.00
Set 2 205.00 215.00 230.00 135.00
Set 3 230.00 245.00 255.00 165.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 23 Sep Fri, 30 Sep Fri, 07 Oct Fri, 14 Oct
Set 1 70.00 75.00 80.00 45.00 55.00 55.00
Set 2 80.00 90.00 95.00 55.00
Set 3 95.00 100.00 105.00 65.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 21 of 24 | 12/15/2021
 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 12 19 Oct to 11 Nov 2022
Core Lift 1RM 90% Wendler Percentages
Squat 283 255 Week 1 Week 2 Week 3 Week 4
Bench Press 171 154 65% 70% 75% 40%
Deadlift 312 281 75% 80% 85% 50%
Shoulder Press 127 114 85% 90% 95% 60%
Core Lift
Squat Wed, 19 Oct Wed, 26 Oct Wed, 02 Nov Wed, 09 Nov Weeks 1 to 3 Week 4
Set 1 165.00 180.00 190.00 100.00 125.00 125.00
Set 2 190.00 205.00 215.00 125.00
Set 3 215.00 230.00 240.00 155.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 19 Oct Wed, 26 Oct Wed, 02 Nov Wed, 09 Nov
Set 1 100.00 110.00 115.00 60.00 75.00 75.00
Set 2 115.00 125.00 130.00 75.00
Set 3 130.00 140.00 145.00 90.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 20 Oct Thu, 27 Oct Thu, 03 Nov Thu, 10 Nov
Set 1 185.00 195.00 210.00 110.00 140.00 140.00
Set 2 210.00 225.00 240.00 140.00
Set 3 240.00 255.00 265.00 170.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 21 Oct Fri, 28 Oct Fri, 04 Nov Fri, 11 Nov
Set 1 75.00 80.00 85.00 45.00 55.00 55.00
Set 2 85.00 90.00 95.00 55.00
Set 3 95.00 105.00 110.00 70.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 22 of 24 | 12/15/2021
 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 13 16 Nov to 09 Dec 2022
Core Lift 1RM 90% Wendler Percentages
Squat 294 265 Week 1 Week 2 Week 3 Week 4
Bench Press 177 159 65% 70% 75% 40%
Deadlift 323 291 75% 80% 85% 50%
Shoulder Press 133 119 85% 90% 95% 60%
Core Lift
Squat Wed, 16 Nov Wed, 23 Nov Wed, 30 Nov Wed, 07 Dec Weeks 1 to 3 Week 4
Set 1 170.00 185.00 200.00 105.00 130.00 130.00
Set 2 200.00 210.00 225.00 130.00
Set 3 225.00 240.00 250.00 160.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 16 Nov Wed, 23 Nov Wed, 30 Nov Wed, 07 Dec
Set 1 105.00 110.00 120.00 65.00 80.00 80.00
Set 2 120.00 125.00 135.00 80.00
Set 3 135.00 145.00 150.00 95.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 17 Nov Thu, 24 Nov Thu, 01 Dec Thu, 08 Dec
Set 1 190.00 205.00 220.00 115.00 145.00 145.00
Set 2 220.00 235.00 245.00 145.00
Set 3 245.00 260.00 275.00 175.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 18 Nov Fri, 25 Nov Fri, 02 Dec Fri, 09 Dec
Set 1 80.00 85.00 90.00 50.00 60.00 60.00
Set 2 90.00 95.00 100.00 60.00
Set 3 100.00 105.00 115.00 70.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 23 of 24 | 12/15/2021
 CYCLE: 1 2 3 4 5 6 7 8 9 10 11 12 13
15 Dec 2021 12 Jan 2022 09 Feb 2022 09 Mar 2022 06 Apr 2022 04 May 2022 01 Jun 2022 29 Jun 2022 27 Jul 2022 24 Aug 2022 21 Sep 2022 19 Oct 2022 16 Nov 2022
Weight 98.00 300.00
Average Weight 199.00
1RM Projection (Top Workset)
Squat #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
Bench 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
Deadlift #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
Shoulder 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 - - - - - - - - - - - - -
Bench Press Ratio - - - - - - - - - - - - -
Deadlift Ratio - - - - - - - - - - - - -
Shoulder Press Ratio - - - - - - - - - - - - -
GRAPHS:

Squat Bench Press

12.00 12.00
10.00 10.00
8.00 8.00
6.00 6.00
4.00 4.00
2.00 2.00
- -

Deadlift Shoulder Press

12.00 12.00
10.00 10.00
8.00 8.00
6.00 6.00
4.00 4.00
2.00 2.00
- -

Squat Ratio Bench Press Ratio

1.00 1.00
0.90 0.90
0.80 0.80
0.70 0.70
0.60 0.60
0.50 0.50
0.40 0.40
0.30 0.30
0.20 0.20
0.10 0.10
- -

Deadlift Ratio Shoulder Press Ratio

1.00 1.00
0.90 0.90
0.80 0.80
0.70 0.70
0.60 0.60
0.50 0.50
0.40 0.40
0.30 0.30
0.20 0.20
0.10 0.10
- -

Weight
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00
1 22 22 22 2 2 2 2 2 2 2 2 2
02 20 20 20 02 02 02 02 02 02 02 02 02
c2 n b ar r 2 ay 2 un 2 un 2 Jul 2 ug 2 ep 2 t 2 ov 2
De 2 Ja Fe M Ap M J J 7 A S Oc N
15 9 06 1 9 2 21 9
1 0 09 04 0 2 24 1 16