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Wendler's 5/3/1 Spreadsheet v1.2

Inputs

5/3/1 Schedule

Statistics

By Poteto

Hello and thank you for downloading! This spreadsheet was designed to be easy to use, functional, customizable AND easy on the eyes.
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.
Buy Jim Wendler's 5/3/1 e-Book here
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).
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 (which have a difference of about 1 lb or about 0.9kg).
5 Choose between displaying the full weight of the set (i.e. barbell plus all weights) or only one side (easier to remember).
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 its own page.
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 performed) to arrive at your theoretical 1RM.
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 weight ratio as you progress through the 5/3/1 program.
3 Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this ONLY affects the input page).
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 multiples of 10 lbs, I would enter 10 here.
8 When are you starting 5/3/1? Enter here. Note that this day must correspond with your first lift entered in #2.
9 Choose your workout days. This must be a consistent day for each lift, e.g. if you first squat on Monday, then all Mondays in the 13 cycles must be squats.
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 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.
12 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 input page). The graphs provide an easy visual way to monitor your increases in strength as you
progress through 5/3/1.
Page 1 of 38 | 08/14/2011

13 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.

Page 2 of 38 | 08/14/2011

ot affiliated with Jim Wendler. Please buy his e-Book to learn more about 5/3/1.

Page 3 of 38 | 08/14/2011

Page 4 of 38 | 08/14/2011

Core Lifts 1RM Calculator

Weight
Squat
185.00
Bench Press
225.00
Deadlift
225.00
Shoulder Press
135.00
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:

2-May-11

lbs
10
5
10
5
45
Yes
5

Reps
8.00
8.00
8.00
5.00
30-May-11

1RM
229.70
279.36
279.36
151.89
27-Jun-11

Round
230
279
279
152
25-Jul-11

Legend
Blue
Black/Grey

- Input cell
- Formula cell (feel free to modify if you are familiar with Excel for

22-Aug-11
205.00

19-Sep-11

17-Oct-11

14-Nov-11

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

12-Dec-11

9-Jan-12

lbs
lbs
lbs
lbs
lbs
lbs

2-May-11 is a Monday

Mon
Tue
Thu
Fri
Day Matrix
Mon
Tue
Wed
Thu
Fri
Sat
Sun

COL LOOKUP
LOOK UP VALUE DATE
2
0
Mon
1
Tue
3
Thu
4
Fri
Mon
0
1
2
3
4
5
6

Tue
6
0
1
2
3
4
5

Wed
5
6
0
1
2
3
4

Page 5 of 38 | 08/14/2011

- Input cell
- Formula cell (feel free to modify if you are familiar with Excel formulas)

6-Feb-12

5-Mar-12

2-Apr-12

Page 6 of 38 | 08/14/2011

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

Week 4: 3x5 (Deload)

CYCLE 1

02 May to 27 May 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Bench Press

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press

90%
230
279
279
152

207
251
251
137

Week 1
65%
75%
85%

Mon,02May
135
155
175
10
Tue,03May
165
190
215

Mon,09May
145
165
185

Mon,16May
155
175
195

Tue,10May
175
200
225

Tue,17May
190
215
240

Thu,05May
165
190
215

Thu,12May
175
200
225

Thu,19May
190
215
240

Fri,06May
90
105
115

Fri,13May
95
110
125

Fri,20May
105
115
130

Wendler Percentages
Week 2
Week 3
Week 4
70%
75%
40%
80%
85%
50%
90%
95%
60%

Mon,23May
85
105
125
NA
Tue,24May
100
125
150
NA
Thu,26May
100
125
150
NA
Fri,27May
55
70
80
NA

Page 7 of 38 | 08/14/2011

CYCLE 2

30 May to 24 Jun 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Bench Press

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press

90%
241
285
290
158

217
256
261
142

Week 1
65%
75%
85%

Mon,30May
140
165
185

Mon,06Jun
150
175
195

Mon,13Jun
165
185
205

Tue,31May
165
190
220

Tue,07Jun
180
205
230

Tue,14Jun
190
220
245

Thu,02Jun
170
195
220

Thu,09Jun
185
210
235

Thu,16Jun
195
220
250

Fri,03Jun
90
105
120

Fri,10Jun
100
115
130

Fri,17Jun
105
120
135

Wendler Percentages
Week 2
Week 3
Week 4
70%
75%
40%
80%
85%
50%
90%
95%
60%

Mon,20Jun
85
110
130
NA
Tue,21Jun
100
130
155
NA
Thu,23Jun
105
130
155
NA
Fri,24Jun
55
70
85
NA

Page 8 of 38 | 08/14/2011

CYCLE 3

27 Jun to 22 Jul 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Bench Press

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press

90%
252
290
301
163

227
261
271
147

Week 1
65%
75%
85%

Mon,27Jun
150
170
195

Mon,04Jul
160
180
205

Mon,11Jul
170
195
215

Tue,28Jun
170
195
220

Tue,05Jul
185
210
235

Tue,12Jul
195
220
250

Thu,30Jun
175
205
230

Thu,07Jul
190
215
245

Thu,14Jul
205
230
260

Fri,01Jul
95
110
125

Fri,08Jul
105
115
130

Fri,15Jul
110
125
140

Wendler Percentages
Week 2
Week 3
Week 4
70%
75%
40%
80%
85%
50%
90%
95%
60%

Mon,18Jul
90
115
135
NA
Tue,19Jul
105
130
155
NA
Thu,21Jul
110
135
165
NA
Fri,22Jul
60
75
90
NA

Page 9 of 38 | 08/14/2011

CYCLE 4

25 Jul to 19 Aug 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Bench Press

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press

90%
263
296
312
169

237
266
281
152

Week 1
65%
75%
85%

Mon,25Jul
155
180
200

Mon,01Aug
165
190
215

Mon,08Aug
180
200
225

Tue,26Jul
175
200
225

Tue,02Aug
185
215
240

Tue,09Aug
200
225
255

Thu,28Jul
185
210
240

Thu,04Aug
195
225
255

Thu,11Aug
210
240
265

Fri,29Jul
100
115
130

Fri,05Aug
105
120
135

Fri,12Aug
115
130
145

Wendler Percentages
Week 2
Week 3
Week 4
70%
75%
40%
80%
85%
50%
90%
95%
60%

Mon,15Aug
95
120
140
NA
Tue,16Aug
105
135
160
NA
Thu,18Aug
110
140
170
NA
Fri,19Aug
60
75
90
NA

Page 10 of 38 | 08/14/2011

CYCLE 5

22 Aug to 16 Sep 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Bench Press

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press

90%
274
301
323
174

247
271
291
157

Week 1
65%
75%
85%

Mon,22Aug
160
185
210

Mon,29Aug
175
200
220

Mon,05Sep
185
210
235

Tue,23Aug
175
205
230

Tue,30Aug
190
215
245

Tue,06Sep
205
230
260

Thu,25Aug
190
220
245

Thu,01Sep
205
235
260

Thu,08Sep
220
245
275

Fri,26Aug
100
120
135

Fri,02Sep
110
125
140

Fri,09Sep
120
135
150

Wendler Percentages
Week 2
Week 3
Week 4
70%
75%
40%
80%
85%
50%
90%
95%
60%

Mon,12Sep
100
125
150
NA
Tue,13Sep
110
135
165
NA
Thu,15Sep
115
145
175
NA
Fri,16Sep
65
80
95
NA

Page 11 of 38 | 08/14/2011

CYCLE 6

19 Sep to 14 Oct 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Bench Press

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press

90%
286
307
335
180

257
276
301
162

Week 1
65%
75%
85%

Mon,19Sep
165
195
220

Mon,26Sep
180
205
230

Mon,03Oct
195
220
245

Tue,20Sep
180
205
235

Tue,27Sep
195
220
250

Tue,04Oct
205
235
260

Thu,22Sep
195
225
255

Thu,29Sep
210
240
270

Thu,06Oct
225
255
285

Fri,23Sep
105
120
140

Fri,30Sep
115
130
145

Fri,07Oct
120
140
155

Wendler Percentages
Week 2
Week 3
Week 4
70%
75%
40%
80%
85%
50%
90%
95%
60%

Mon,10Oct
105
130
155
NA
Tue,11Oct
110
140
165
NA
Thu,13Oct
120
150
180
NA
Fri,14Oct
65
80
95
NA

Page 12 of 38 | 08/14/2011

CYCLE 7

17 Oct to 11 Nov 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Bench Press

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press

90%
297
312
346
185

267
281
311
167

Week 1
65%
75%
85%

Mon,17Oct
175
200
225

Mon,24Oct
185
215
240

Mon,31Oct
200
225
255

Tue,18Oct
185
210
240

Tue,25Oct
195
225
255

Tue,01Nov
210
240
265

Thu,20Oct
200
235
265

Thu,27Oct
220
250
280

Thu,03Nov
235
265
295

Fri,21Oct
110
125
140

Fri,28Oct
115
135
150

Fri,04Nov
125
140
160

Wendler Percentages
Week 2
Week 3
Week 4
70%
75%
40%
80%
85%
50%
90%
95%
60%

Mon,07Nov
105
135
160
NA
Tue,08Nov
110
140
170
NA
Thu,10Nov
125
155
185
NA
Fri,11Nov
65
85
100
NA

Page 13 of 38 | 08/14/2011

CYCLE 8

14 Nov to 09 Dec 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Bench Press

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press

90%
308
318
357
191

277
286
321
172

Week 1
65%
75%
85%

Mon,14Nov
180
210
235

Mon,21Nov
195
220
250

Mon,28Nov
210
235
265

Tue,15Nov
185
215
245

Tue,22Nov
200
230
255

Tue,29Nov
215
245
270

Thu,17Nov
210
240
275

Thu,24Nov
225
255
290

Thu,01Dec
240
275
305

Fri,18Nov
110
130
145

Fri,25Nov
120
135
155

Fri,02Dec
130
145
165

Wendler Percentages
Week 2
Week 3
Week 4
70%
75%
40%
80%
85%
50%
90%
95%
60%

Mon,05Dec
110
140
165
NA
Tue,06Dec
115
145
170
NA
Thu,08Dec
130
160
195
NA
Fri,09Dec
70
85
105
NA

Page 14 of 38 | 08/14/2011

CYCLE 9

12 Dec to 06 Jan 2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Bench Press

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press

90%
319
323
368
196

287
291
331
177

Week 1
65%
75%
85%

Mon,12Dec
185
215
245

Mon,19Dec
200
230
260

Mon,26Dec
215
245
275

Tue,13Dec
190
220
245

Tue,20Dec
205
235
260

Tue,27Dec
220
245
275

Thu,15Dec
215
250
280

Thu,22Dec
230
265
300

Thu,29Dec
250
280
315

Fri,16Dec
115
135
150

Fri,23Dec
125
140
160

Fri,30Dec
135
150
170

Wendler Percentages
Week 2
Week 3
Week 4
70%
75%
40%
80%
85%
50%
90%
95%
60%

Mon,02Jan
115
145
170
NA
Tue,03Jan
115
145
175
NA
Thu,05Jan
130
165
200
NA
Fri,06Jan
70
90
105
NA

Page 15 of 38 | 08/14/2011

CYCLE 10

09 Jan to 03 Feb 2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Bench Press

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press

90%
330
329
379
202

297
296
341
182

Week 1
65%
75%
85%

Mon,09Jan
195
225
250

Mon,16Jan
210
240
265

Mon,23Jan
225
250
280

Tue,10Jan
190
220
250

Tue,17Jan
205
235
265

Tue,24Jan
220
250
280

Thu,12Jan
220
255
290

Thu,19Jan
240
275
305

Thu,26Jan
255
290
325

Fri,13Jan
120
135
155

Fri,20Jan
125
145
165

Fri,27Jan
135
155
175

Wendler Percentages
Week 2
Week 3
Week 4
70%
75%
40%
80%
85%
50%
90%
95%
60%

Mon,30Jan
120
150
180
NA
Tue,31Jan
120
150
180
NA
Thu,02Feb
135
170
205
NA
Fri,03Feb
75
90
110
NA

Page 16 of 38 | 08/14/2011

CYCLE 11

06 Feb to 02 Mar 2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Bench Press

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press

90%
341
335
390
208

307
301
351
187

Week 1
65%
75%
85%

Mon,06Feb
200
230
260

Mon,13Feb
215
245
275

Mon,20Feb
230
260
290

Tue,07Feb
195
225
255

Tue,14Feb
210
240
270

Tue,21Feb
225
255
285

Thu,09Feb
230
265
300

Thu,16Feb
245
280
315

Thu,23Feb
265
300
335

Fri,10Feb
120
140
160

Fri,17Feb
130
150
170

Fri,24Feb
140
160
175

Wendler Percentages
Week 2
Week 3
Week 4
70%
75%
40%
80%
85%
50%
90%
95%
60%

Mon,27Feb
125
155
185
NA
Tue,28Feb
120
150
180
NA
Thu,01Mar
140
175
210
NA
Fri,02Mar
75
95
110
NA

Page 17 of 38 | 08/14/2011

CYCLE 12

05 Mar to 30 Mar 2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Bench Press

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press

90%
352
340
401
213

317
306
361
192

Week 1
65%
75%
85%

Mon,05Mar
205
240
270

Mon,12Mar
220
255
285

Mon,19Mar
240
270
300

Tue,06Mar
200
230
260

Tue,13Mar
215
245
275

Tue,20Mar
230
260
290

Thu,08Mar
235
270
305

Thu,15Mar
255
290
325

Thu,22Mar
270
305
345

Fri,09Mar
125
145
165

Fri,16Mar
135
155
175

Fri,23Mar
145
165
180

Wendler Percentages
Week 2
Week 3
Week 4
70%
75%
40%
80%
85%
50%
90%
95%
60%

Mon,26Mar
125
160
190
NA
Tue,27Mar
120
155
185
NA
Thu,29Mar
145
180
215
NA
Fri,30Mar
75
95
115
NA

Page 18 of 38 | 08/14/2011

CYCLE 13

02 Apr to 27 Apr 2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Bench Press

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press

90%
363
346
412
219

327
311
371
197

Week 1
65%
75%
85%

Mon,02Apr
215
245
280

Mon,09Apr
230
260
295

Mon,16Apr
245
280
310

Tue,03Apr
200
235
265

Tue,10Apr
220
250
280

Tue,17Apr
235
265
295

Thu,05Apr
240
280
315

Thu,12Apr
260
295
335

Thu,19Apr
280
315
355

Fri,06Apr
130
150
165

Fri,13Apr
140
155
175

Fri,20Apr
150
165
185

Wendler Percentages
Week 2
Week 3
Week 4
70%
75%
40%
80%
85%
50%
90%
95%
60%

Mon,23Apr
130
165
195
NA
Tue,24Apr
125
155
185
NA
Thu,26Apr
150
185
225
NA
Fri,27Apr
80
100
120
NA

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CYCLE:

1
2
02May2011 30May2011
NA
NA

Weight
Average Weight
1RM Projection (Top Workset)
Squat
191.33
Bench Press
232.09
Deadlift
232.09
Shoulder Press
126.44
Strength/Weight Ratio
Squat Ratio
Bench Press Ratio
Deadlift Ratio
Shoulder Press Ratio
GRAPHS:

3
27Jun2011
NA

4
5
6
7
25Jul2011 22Aug2011 19Sep2011 17Oct2011
NA
205
NA
NA
205

8
9
10
11
### 12Dec2011 09Jan2012 06Feb2012
NA
NA
NA
NA

200.57
236.71
241.34
131.07

209.82
241.34
250.58
135.69

219.06
245.96
259.82
140.31

228.30
250.58
269.06
144.93

237.55
255.20
278.31
149.55

246.79
259.82
287.55
154.17

256.03
264.44
296.79
158.80

265.28
269.06
306.04
163.42

274.52
273.69
315.28
168.04

283.76
278.31
324.52
172.66

1.11
1.22
1.31
0.71

Squat

Bench Press

350.00

350.00

300.00

300.00

250.00

250.00

200.00

200.00

150.00

150.00

100.00

100.00

50.00

50.00

406 406 407 407 407 408 408 408 408 409 409 409 410
65 93 21 49 77 05 33 61 89 17 45 73 01

406 406 407 407 407 408 408 408 408 409 409 409 410
65 93 21 49 77 05 33 61 89 17 45 73 01

Deadlift
400.00
350.00
300.00
250.00

Shoulder Press
200.00
180.00
160.00
140.00
120.00
100.00
80.00
60.00
40.00
20.00
-

200.00
150.00
100.00
50.00
406 406 407 407 407 408 408 408 408 409 409 409 410
65 93 21 49 77 05 33 61 89 17 45 73 01

406 406 407 407 407 408 408 408 408 409 409 409 410
65 93 21 49 77 05 33 61 89 17 45 73 01

Page 33 of 38 | 08/14/2011

40.00
20.00
-

50.00
406 406 407 407 407 408 408 408 408 409 409 409 410
65 93 21 49 77 05 33 61 89 17 45 73 01

406 406 407 407 407 408 408 408 408 409 409 409 410
65 93 21 49 77 05 33 61 89 17 45 73 01

Squat Ratio

Bench Press Ratio

1.20

1.40

1.00

1.20
1.00

0.80

0.80

0.60

0.60

0.40

0.40

0.20

0.20

406 406 407 407 407 408 408 408 408 409 409 409 410
65 93 21 49 77 05 33 61 89 17 45 73 01

406 406 407 407 407 408 408 408 408 409 409 409 410
65 93 21 49 77 05 33 61 89 17 45 73 01

Deadlift Ratio

Shoulder Press Ratio

1.40

0.80

1.20

0.70
0.60

1.00

0.50
0.40
0.30

0.80
0.60
0.40

0.20
0.10

0.20
-

406 406 407 407 407 408 408 408 408 409 409 409 410
65 93 21 49 77 05 33 61 89 17 45 73 01

406 406 407 407 407 408 408 408 408 409 409 409 410
65 93 21 49 77 05 33 61 89 17 45 73 01

Weight
250.00
200.00
150.00

Page 34 of 38 | 08/14/2011

Weight
250.00
200.00
150.00
100.00
50.00
0.00
406 406 407 407 407 408 408 408 408 409 409 409 410
65 93 21 49 77 05 33 61 89 17 45 73 01

Page 35 of 38 | 08/14/2011

12
13
05Mar2012 02Apr2012
NA
NA
205
293.00
282.93
333.77
177.28

302.25
287.55
343.01
181.90

Bench Press
350.00
300.00
250.00
200.00
150.00
100.00
50.00
406 406 407 407 407 408 408 408 408 409 409 409 410
65 93 21 49 77 05 33 61 89 17 45 73 01

Shoulder Press
200.00
180.00
160.00
140.00
120.00
100.00
80.00
60.00
40.00
20.00
406 406 407 407 407 408 408 408 408 409 409 409 410
65 93 21 49 77 05 33 61 89 17 45 73 01

Page 36 of 38 | 08/14/2011

40.00
20.00
406 406 407 407 407 408 408 408 408 409 409 409 410
65 93 21 49 77 05 33 61 89 17 45 73 01

Bench Press Ratio

1.40
1.20
1.00
0.80
0.60
0.40
0.20
406 406 407 407 407 408 408 408 408 409 409 409 410
65 93 21 49 77 05 33 61 89 17 45 73 01

Shoulder Press Ratio

0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
406 406 407 407 407 408 408 408 408 409 409 409 410
65 93 21 49 77 05 33 61 89 17 45 73 01

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