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Wendler's 5/3/1 Spreadsheet v1.3 Instructions Questions 5/3/1 Schedule Statistics Savelog
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 out StrongJournal.com
http://www.strongjournal.com

Thanks for downloading. This spreadsheet was designed to be easy to use, functional, customizable AND easy on the eyes.

Disclaimer:
This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to learn more about 5/3/1.
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 or from your purchase of the e-Book from this link.
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 days if you
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: v1.30

1. Refactored (simplified) formulas
2. Save your logs for easy uploading to StrongJournal

What's New in 1.28: v1.28

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: v1.27

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 them

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 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.

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Edit the cells in blue ONLY
General:
I measure weights using: lbs
I currently weigh: 186 lbs
Do not modify
I use Olympic bars weighing: 45 lbs COL LOOKUPLOOK UP VALUEDATE
I'd prefer seeing: Full weight + bar Yes Days worked out: Tue 3 0 Tue
I'd like to round to the nearest: 5 lbs Wed 1 Wed
Thu 2 Thu
I'd like my Boring But Big to be at: 50% of my projected 1RM (optional) Fri 3 Fri

5/3/1 plan: Day Matrix Mon Tue Wed Thu Fri Sat Sun
I intend to do the following lifts beginning: 23-Aug-16 Mon 0 6 5 4 3 2 1
Day 1: Squat on Tue Tue 1 0 6 5 4 3 2
Day 2: Bench Press on Wed Wed 2 1 0 6 5 4 3
Day 3: Deadlift on Thu Thu 3 2 1 0 6 5 4
Day 4: Shoulder Press on Fri Fri 4 3 2 1 0 6 5
Sat 5 4 3 2 1 0 6
My current lifts: Sun 6 5 4 3 2 1 0
Squat: 375 lbs for: 3 reps (1RM: 397 lbs)
Bench Press: 235 lbs for: 3 reps (1RM: 249 lbs)
Deadlift: 390 lbs for: 3 reps (1RM: 413 lbs)
Shoulder Press: 150 lbs for: 3 reps (1RM: 159 lbs)

5/3/1 progression:
I will increase my lifts every cycle (4 weeks) by:
Squat: 10 lbs
Bench Press: 5 lbs
Deadlift: 10 lbs
Shoulder Press: 5 lbs

All done, take me to my schedule

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 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 23 Aug to 16 Sep 2016
Core Lift 1RM 90% Wendler Percentages
Squat 397 357 Week 1 Week 2 Week 3 Week 4
Bench Press 249 224 65% 70% 75% 40%
Deadlift 413 372 75% 80% 85% 50%
Shoulder Press 159 143 85% 90% 95% 60%
Core Lift
Squat Tue, 23 Aug Tue, 30 Aug Tue, 06 Sep Tue, 13 Sep Weeks 1 to 3 Week 4
Set 1 230.00 250.00 270.00 145.00 180.00 180.00
Set 2 270.00 285.00 305.00 180.00
Set 3 305.00 320.00 340.00 215.00 #VALUE! #VALUE!
PR: Set 3 10 NA 406.78 #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 1 145.00 155.00 170.00 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 #VALUE! #VALUE!
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 1 240.00 260.00 280.00 150.00 185.00 185.00
Set 2 280.00 295.00 315.00 185.00
Set 3 315.00 335.00 355.00 225.00 #VALUE! #VALUE!
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 95.00 100.00 105.00 55.00 70.00 70.00
Set 2 105.00 115.00 120.00 70.00
Set 3 120.00 130.00 135.00 85.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
CYCLE 2 20 Sep to 14 Oct 2016
Core Lift 1RM 90% Wendler Percentages
Squat 408 367 Week 1 Week 2 Week 3 Week 4
Bench Press 255 229 65% 70% 75% 40%
Deadlift 424 382 75% 80% 85% 50%
Shoulder Press 165 148 85% 90% 95% 60%
Core Lift
Squat Tue, 20 Sep Tue, 27 Sep Tue, 04 Oct Tue, 11 Oct Weeks 1 to 3 Week 4
Set 1 240.00 255.00 275.00 145.00 185.00 185.00
Set 2 275.00 295.00 310.00 185.00
Set 3 310.00 330.00 350.00 220.00 #VALUE! #VALUE!
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 1 150.00 160.00 170.00 90.00 115.00 115.00
Set 2 170.00 185.00 195.00 115.00
Set 3 195.00 205.00 220.00 135.00 #VALUE! #VALUE!
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 1 250.00 265.00 285.00 155.00 190.00 190.00
Set 2 285.00 305.00 325.00 190.00
Set 3 325.00 345.00 365.00 230.00 #VALUE! #VALUE!
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 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 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
CYCLE 3 18 Oct to 11 Nov 2016
Core Lift 1RM 90% Wendler Percentages
Squat 419 377 Week 1 Week 2 Week 3 Week 4
Bench Press 260 234 65% 70% 75% 40%
Deadlift 435 392 75% 80% 85% 50%
Shoulder Press 170 153 85% 90% 95% 60%
Core Lift
Squat Tue, 18 Oct Tue, 25 Oct Tue, 01 Nov Tue, 08 Nov Weeks 1 to 3 Week 4
Set 1 245.00 265.00 285.00 150.00 190.00 190.00
Set 2 285.00 300.00 320.00 190.00
Set 3 320.00 340.00 360.00 225.00 #VALUE! #VALUE!
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 1 150.00 165.00 175.00 95.00 115.00 115.00
Set 2 175.00 185.00 200.00 115.00
Set 3 200.00 210.00 220.00 140.00 #VALUE! #VALUE!
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 1 255.00 275.00 295.00 155.00 195.00 195.00
Set 2 295.00 315.00 335.00 195.00
Set 3 335.00 355.00 370.00 235.00 #VALUE! #VALUE!
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 1 100.00 105.00 115.00 60.00 75.00 75.00
Set 2 115.00 120.00 130.00 75.00
Set 3 130.00 140.00 145.00 90.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
CYCLE 4 15 Nov to 09 Dec 2016
Core Lift 1RM 90% Wendler Percentages
Squat 430 387 Week 1 Week 2 Week 3 Week 4
Bench Press 266 239 65% 70% 75% 40%
Deadlift 446 402 75% 80% 85% 50%
Shoulder Press 176 158 85% 90% 95% 60%
Core Lift
Squat Tue, 15 Nov Tue, 22 Nov Tue, 29 Nov Tue, 06 Dec Weeks 1 to 3 Week 4
Set 1 250.00 270.00 290.00 155.00 195.00 195.00
Set 2 290.00 310.00 330.00 195.00
Set 3 330.00 350.00 370.00 230.00 #VALUE! #VALUE!
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 1 155.00 165.00 180.00 95.00 120.00 120.00
Set 2 180.00 190.00 205.00 120.00
Set 3 205.00 215.00 225.00 145.00 #VALUE! #VALUE!
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 1 260.00 280.00 300.00 160.00 200.00 200.00
Set 2 300.00 320.00 340.00 200.00
Set 3 340.00 360.00 380.00 240.00 #VALUE! #VALUE!
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 1 105.00 110.00 120.00 65.00 80.00 80.00
Set 2 120.00 125.00 135.00 80.00
Set 3 135.00 140.00 150.00 95.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
CYCLE 5 13 Dec to 06 Jan 2017
Core Lift 1RM 90% Wendler Percentages
Squat 441 397 Week 1 Week 2 Week 3 Week 4
Bench Press 271 244 65% 70% 75% 40%
Deadlift 457 412 75% 80% 85% 50%
Shoulder Press 181 163 85% 90% 95% 60%
Core Lift
Squat Tue, 13 Dec Tue, 20 Dec Tue, 27 Dec Tue, 03 Jan Weeks 1 to 3 Week 4
Set 1 260.00 280.00 300.00 160.00 200.00 200.00
Set 2 300.00 320.00 340.00 200.00
Set 3 340.00 360.00 375.00 240.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 14 Dec Wed, 21 Dec Wed, 28 Dec Wed, 04 Jan
Set 1 160.00 170.00 185.00 100.00 120.00 120.00
Set 2 185.00 195.00 205.00 120.00
Set 3 205.00 220.00 230.00 145.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 15 Dec Thu, 22 Dec Thu, 29 Dec Thu, 05 Jan
Set 1 270.00 290.00 310.00 165.00 205.00 205.00
Set 2 310.00 330.00 350.00 205.00
Set 3 350.00 370.00 390.00 245.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 16 Dec Fri, 23 Dec Fri, 30 Dec Fri, 06 Jan
Set 1 105.00 115.00 120.00 65.00 80.00 80.00
Set 2 120.00 130.00 140.00 80.00
Set 3 140.00 145.00 155.00 100.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
CYCLE 6 10 Jan to 03 Feb 2017
Core Lift 1RM 90% Wendler Percentages
Squat 453 407 Week 1 Week 2 Week 3 Week 4
Bench Press 277 249 65% 70% 75% 40%
Deadlift 469 422 75% 80% 85% 50%
Shoulder Press 187 168 85% 90% 95% 60%
Core Lift
Squat Tue, 10 Jan Tue, 17 Jan Tue, 24 Jan Tue, 31 Jan Weeks 1 to 3 Week 4
Set 1 265.00 285.00 305.00 165.00 205.00 205.00
Set 2 305.00 325.00 345.00 205.00
Set 3 345.00 365.00 385.00 245.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 11 Jan Wed, 18 Jan Wed, 25 Jan Wed, 01 Feb
Set 1 160.00 175.00 185.00 100.00 125.00 125.00
Set 2 185.00 200.00 210.00 125.00
Set 3 210.00 225.00 235.00 150.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 12 Jan Thu, 19 Jan Thu, 26 Jan Thu, 02 Feb
Set 1 275.00 295.00 315.00 170.00 210.00 210.00
Set 2 315.00 335.00 360.00 210.00
Set 3 360.00 380.00 400.00 255.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 13 Jan Fri, 20 Jan Fri, 27 Jan Fri, 03 Feb
Set 1 110.00 120.00 125.00 65.00 85.00 85.00
Set 2 125.00 135.00 145.00 85.00
Set 3 145.00 150.00 160.00 100.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
CYCLE 7 07 Feb to 03 Mar 2017
Core Lift 1RM 90% Wendler Percentages
Squat 464 417 Week 1 Week 2 Week 3 Week 4
Bench Press 282 254 65% 70% 75% 40%
Deadlift 480 432 75% 80% 85% 50%
Shoulder Press 192 173 85% 90% 95% 60%
Core Lift
Squat Tue, 07 Feb Tue, 14 Feb Tue, 21 Feb Tue, 28 Feb Weeks 1 to 3 Week 4
Set 1 270.00 290.00 315.00 165.00 210.00 210.00
Set 2 315.00 335.00 355.00 210.00
Set 3 355.00 375.00 395.00 250.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 08 Feb Wed, 15 Feb Wed, 22 Feb Wed, 01 Mar
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 3 215.00 230.00 240.00 150.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 09 Feb Thu, 16 Feb Thu, 23 Feb Thu, 02 Mar
Set 1 280.00 300.00 325.00 175.00 215.00 215.00
Set 2 325.00 345.00 365.00 215.00
Set 3 365.00 390.00 410.00 260.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 10 Feb Fri, 17 Feb Fri, 24 Feb Fri, 03 Mar
Set 1 115.00 120.00 130.00 70.00 85.00 85.00
Set 2 130.00 140.00 145.00 85.00
Set 3 145.00 155.00 165.00 105.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
CYCLE 8 07 Mar to 31 Mar 2017
Core Lift 1RM 90% Wendler Percentages
Squat 475 427 Week 1 Week 2 Week 3 Week 4
Bench Press 288 259 65% 70% 75% 40%
Deadlift 491 442 75% 80% 85% 50%
Shoulder Press 198 178 85% 90% 95% 60%
Core Lift
Squat Tue, 07 Mar Tue, 14 Mar Tue, 21 Mar Tue, 28 Mar Weeks 1 to 3 Week 4
Set 1 280.00 300.00 320.00 170.00 215.00 215.00
Set 2 320.00 340.00 365.00 215.00
Set 3 365.00 385.00 405.00 255.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 08 Mar Wed, 15 Mar Wed, 22 Mar Wed, 29 Mar
Set 1 170.00 180.00 195.00 105.00 130.00 130.00
Set 2 195.00 205.00 220.00 130.00
Set 3 220.00 235.00 245.00 155.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 09 Mar Thu, 16 Mar Thu, 23 Mar Thu, 30 Mar
Set 1 285.00 310.00 330.00 175.00 220.00 220.00
Set 2 330.00 355.00 375.00 220.00
Set 3 375.00 400.00 420.00 265.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 10 Mar Fri, 17 Mar Fri, 24 Mar Fri, 31 Mar
Set 1 115.00 125.00 135.00 70.00 90.00 90.00
Set 2 135.00 140.00 150.00 90.00
Set 3 150.00 160.00 170.00 105.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
CYCLE 9 04 Apr to 28 Apr 2017
Core Lift 1RM 90% Wendler Percentages
Squat 486 437 Week 1 Week 2 Week 3 Week 4
Bench Press 293 264 65% 70% 75% 40%
Deadlift 502 452 75% 80% 85% 50%
Shoulder Press 203 183 85% 90% 95% 60%
Core Lift
Squat Tue, 04 Apr Tue, 11 Apr Tue, 18 Apr Tue, 25 Apr Weeks 1 to 3 Week 4
Set 1 285.00 305.00 330.00 175.00 220.00 220.00
Set 2 330.00 350.00 370.00 220.00
Set 3 370.00 395.00 415.00 260.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 05 Apr Wed, 12 Apr Wed, 19 Apr Wed, 26 Apr
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 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 06 Apr Thu, 13 Apr Thu, 20 Apr Thu, 27 Apr
Set 1 295.00 315.00 340.00 180.00 225.00 225.00
Set 2 340.00 360.00 385.00 225.00
Set 3 385.00 405.00 430.00 270.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 07 Apr Fri, 14 Apr Fri, 21 Apr Fri, 28 Apr
Set 1 120.00 130.00 135.00 75.00 90.00 90.00
Set 2 135.00 145.00 155.00 90.00
Set 3 155.00 165.00 175.00 110.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
CYCLE 10 02 May to 26 May 2017
Core Lift 1RM 90% Wendler Percentages
Squat 497 447 Week 1 Week 2 Week 3 Week 4
Bench Press 299 269 65% 70% 75% 40%
Deadlift 513 462 75% 80% 85% 50%
Shoulder Press 209 188 85% 90% 95% 60%
Core Lift
Squat Tue, 02 May Tue, 09 May Tue, 16 May Tue, 23 May Weeks 1 to 3 Week 4
Set 1 290.00 315.00 335.00 180.00 225.00 225.00
Set 2 335.00 360.00 380.00 225.00
Set 3 380.00 405.00 425.00 270.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 03 May Wed, 10 May Wed, 17 May Wed, 24 May
Set 1 175.00 190.00 200.00 110.00 135.00 135.00
Set 2 200.00 215.00 230.00 135.00
Set 3 230.00 240.00 255.00 160.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 04 May Thu, 11 May Thu, 18 May Thu, 25 May
Set 1 300.00 325.00 345.00 185.00 230.00 230.00
Set 2 345.00 370.00 390.00 230.00
Set 3 390.00 415.00 440.00 275.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 05 May Fri, 12 May Fri, 19 May Fri, 26 May
Set 1 120.00 130.00 140.00 75.00 95.00 95.00
Set 2 140.00 150.00 160.00 95.00
Set 3 160.00 170.00 180.00 115.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
CYCLE 11 30 May to 23 Jun 2017
Core Lift 1RM 90% Wendler Percentages
Squat 508 457 Week 1 Week 2 Week 3 Week 4
Bench Press 305 274 65% 70% 75% 40%
Deadlift 524 472 75% 80% 85% 50%
Shoulder Press 215 193 85% 90% 95% 60%
Core Lift
Squat Tue, 30 May Tue, 06 Jun Tue, 13 Jun Tue, 20 Jun Weeks 1 to 3 Week 4
Set 1 295.00 320.00 345.00 185.00 230.00 230.00
Set 2 345.00 365.00 390.00 230.00
Set 3 390.00 410.00 435.00 275.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 31 May Wed, 07 Jun Wed, 14 Jun Wed, 21 Jun
Set 1 180.00 190.00 205.00 110.00 135.00 135.00
Set 2 205.00 220.00 235.00 135.00
Set 3 235.00 245.00 260.00 165.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 01 Jun Thu, 08 Jun Thu, 15 Jun Thu, 22 Jun
Set 1 305.00 330.00 355.00 190.00 235.00 235.00
Set 2 355.00 375.00 400.00 235.00
Set 3 400.00 425.00 450.00 285.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 02 Jun Fri, 09 Jun Fri, 16 Jun Fri, 23 Jun
Set 1 125.00 135.00 145.00 75.00 95.00 95.00
Set 2 145.00 155.00 165.00 95.00
Set 3 165.00 175.00 185.00 115.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
CYCLE 12 27 Jun to 21 Jul 2017
Core Lift 1RM 90% Wendler Percentages
Squat 519 467 Week 1 Week 2 Week 3 Week 4
Bench Press 310 279 65% 70% 75% 40%
Deadlift 535 482 75% 80% 85% 50%
Shoulder Press 220 198 85% 90% 95% 60%
Core Lift
Squat Tue, 27 Jun Tue, 04 Jul Tue, 11 Jul Tue, 18 Jul Weeks 1 to 3 Week 4
Set 1 305.00 325.00 350.00 185.00 235.00 235.00
Set 2 350.00 375.00 395.00 235.00
Set 3 395.00 420.00 445.00 280.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 28 Jun Wed, 05 Jul Wed, 12 Jul Wed, 19 Jul
Set 1 180.00 195.00 210.00 110.00 140.00 140.00
Set 2 210.00 225.00 235.00 140.00
Set 3 235.00 250.00 265.00 165.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 29 Jun Thu, 06 Jul Thu, 13 Jul Thu, 20 Jul
Set 1 315.00 335.00 360.00 195.00 240.00 240.00
Set 2 360.00 385.00 410.00 240.00
Set 3 410.00 435.00 460.00 290.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 30 Jun Fri, 07 Jul Fri, 14 Jul Fri, 21 Jul
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 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
CYCLE 13 25 Jul to 18 Aug 2017
Core Lift 1RM 90% Wendler Percentages
Squat 530 477 Week 1 Week 2 Week 3 Week 4
Bench Press 316 284 65% 70% 75% 40%
Deadlift 546 492 75% 80% 85% 50%
Shoulder Press 226 203 85% 90% 95% 60%
Core Lift
Squat Tue, 25 Jul Tue, 01 Aug Tue, 08 Aug Tue, 15 Aug Weeks 1 to 3 Week 4
Set 1 310.00 335.00 360.00 190.00 240.00 240.00
Set 2 360.00 380.00 405.00 240.00
Set 3 405.00 430.00 455.00 285.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Wed, 26 Jul Wed, 02 Aug Wed, 09 Aug Wed, 16 Aug
Set 1 185.00 200.00 215.00 115.00 140.00 140.00
Set 2 215.00 225.00 240.00 140.00
Set 3 240.00 255.00 270.00 170.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 27 Jul Thu, 03 Aug Thu, 10 Aug Thu, 17 Aug
Set 1 320.00 345.00 370.00 195.00 245.00 245.00
Set 2 370.00 395.00 420.00 245.00
Set 3 420.00 445.00 465.00 295.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 28 Jul Fri, 04 Aug Fri, 11 Aug Fri, 18 Aug
Set 1 130.00 140.00 150.00 80.00 100.00 100.00
Set 2 150.00 160.00 175.00 100.00
Set 3 175.00 185.00 195.00 120.00 #VALUE! #VALUE!
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

4
 CYCLE: 1 2 3 4 5 6 7 8 9 10 11 12 13
23 Aug 2016 20 Sep 2016 18 Oct 2016 15 Nov 2016 13 Dec 2016 10 Jan 2017 07 Feb 2017 07 Mar 2017 04 Apr 2017 02 May 2017 30 May 2017 27 Jun 2017 25 Jul 2017
Weight 186.00 300.00
Average Weight 243.00
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:
9/22/17 12:00 AM 9/22/17 12:00 AM

6/14/17 12:00 AM 6/14/17 12:00 AM

3/6/17 12:00 AM 3/6/17 12:00 AM

11/26/16 12:00 AM 11/26/16 12:00 AM

8/18/16 12:00 AM 8/18/16 12:00 AM

5/10/16 12:00 AM 5/10/16 12:00 AM

1/31/16 12:00 AM 1/31/16 12:00 AM

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

9/22/17 12:00 AM 9/22/17 12:00 AM

6/14/17 12:00 AM 6/14/17 12:00 AM

3/6/17 12:00 AM 3/6/17 12:00 AM

11/26/16 12:00 AM 11/26/16 12:00 AM

8/18/16 12:00 AM 8/18/16 12:00 AM

5/10/16 12:00 AM 5/10/16 12:00 AM

1/31/16 12:00 AM 1/31/16 12:00 AM

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

1 1

0 0
42605 42666 42727 42789 42848 42909 42605 42666 42727 42789 42848 42909

1 1

0 0
42605 42666 42727 42789 42848 42909 42605 42666 42727 42789 42848 42909

375

300

225

150

75

0
42605 42666 42727 42789 42848 42909

5
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