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Wendler's 5/3/1 Spreadsheet v1.

27
By Jon K / Poteto
Latest Version:

http://www.mediafire.com/?w4r5e59ghtc9c

Suggestions:

531spreadsheet@gmail.com

Hello and thank you for downloading! This spreadsheet was designed to be easy to use, functional, customizable AND
This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to l
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
table (Inputs 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)

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

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

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

Instructions:
Enter your best, consistent numbers per lift (weight including the bar and repetitions performed) to arrive at your the
You can rearrange your lifts if you'd like. Simply re-arrange or even type something else.
Enter your bodyweight on the first day of 5/3/1. This is so you can monitor your strength to weight ratio as you progr
Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this ONLY affects the input page).
Stick with Wendler's increments or enter your own.
Enter the weight of the barbell that you use.
Choose if you'd prefer having the weights shown per side of the barbell, or in aggregate.
Choose your preferred rounding value. For example, if I wanted weights shown in only multiples of 10 lbs, I would en
Choose your preferred Boring But Big % here.
When are you starting 5/3/1? Enter here. Note that this day must correspond with your first lift entered in #2.
Choose your workout days. This must be a consistent day for each lift, e.g. if you first squat on Monday, then all Mon
And you're done! View your completed 5/3/1 schedule here.
Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can
Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.

Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can
Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.
14. The statistics page tracks your performance on the top workset (1+) of the third week of each cycle. However this is o
Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires your bodyweight to be entered at
easy visual way to monitor your increases in strength as you progress through 5/3/1.
15. Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offe

CLICK TO GO
Inputs

5/3/1 Schedule

Statistics

se, functional, customizable AND easy on the eyes.


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

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

bells (which have a difference of about 1 lb or about 0.9kg).


only one side (easier to remember).

ed on its own page.

performed) to arrive at your theoretical 1RM.


se.
ngth to weight ratio as you progress through the 5/3/1 program.
affects the input page).

ate.
y multiples of 10 lbs, I would enter 10 here.

our first lift entered in #2.


squat on Monday, then all Mondays in the 13 cycles must be squats.

pears on its own page so you can bring printouts to the gym and leave your notebook at home. Simply hit

pears on its own page so you can bring printouts to the gym and leave your notebook at home. Simply hit

k of each cycle. However this is only useful if you consistently update the repetitions performed on the "PR:
ur bodyweight to be entered at the beginning of every cycle (on the input page). The graphs provide an

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

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:
Boring but Big %
Date Commencing 5/3/1:

Days worked out:

Weight
1,000.00
500.00
800.00
400.00

Reps

10-Jan-11
300.00

7-Feb-11

lbs
10
5
10
5
45
Yes
5
50%
10-Jan-11

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

3.00
3.00
3.00
3.00

1RM
1,058.87
529.44
847.10
423.55
7-Mar-11

Round
1,059
529
847
424
4-Apr-11

lbs
lbs
lbs
lbs
lbs
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

DATE
Mon
Wed
Fri
Sun
Wed
5
6
0
1
2
3
4

Legend
Blue
Black/Grey

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

2-May-11

30-May-11

27-Jun-11

25-Jul-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

22-Aug-11

19-Sep-11

Excel formulas)

17-Oct-11

14-Nov-11

12-Dec-11

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 1

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

10 Jan to 06 Feb 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
1,059
529
847
424

953
476
762
382

Mon, 10 Jan
620.00
715.00
810.00
10
Wed, 12 Jan
310.00
355.00
405.00

Mon, 17 Jan
665.00
760.00
860.00

Fri, 14 Jan
495.00
570.00
650.00
Sun, 16 Jan
250.00
285.00
325.00

Wed, 19 Jan
335.00
380.00
430.00
Fri, 21 Jan
535.00
610.00
685.00
Sun, 23 Jan
265.00
305.00
345.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 24 Jan
715.00
810.00
905.00
Wed, 26 Jan
355.00
405.00
450.00
Fri, 28 Jan
570.00
650.00
725.00
Sun, 30 Jan
285.00
325.00
365.00

Mon, 31 Jan
380.00
475.00
570.00
NA
Wed, 02 Feb
190.00
240.00
285.00
NA
Fri, 04 Feb
305.00
380.00
455.00
NA
Sun, 06 Feb
155.00
190.00
230.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
475.00

1080.29

0.00%
#N/A

0.00%
#N/A

5 x 10
240.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
380.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
190.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 8 of 34 | 4/17/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 2

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

10 Feb
Jan to 06 Mar
Feb 2011
07
2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
1,070
535
858
430

963
481
772
387

Mon, 07 Feb
625.00
720.00
820.00

Mon, 14 Feb
675.00
770.00
865.00

Wed, 09 Feb
315.00
360.00
410.00
Fri, 11 Feb
500.00
580.00
655.00
Sun, 13 Feb
250.00
290.00
330.00

Wed, 16 Feb
335.00
385.00
435.00
Fri, 18 Feb
540.00
620.00
695.00
Sun, 20 Feb
270.00
310.00
350.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 21 Feb
720.00
820.00
915.00
Wed, 23 Feb
360.00
410.00
455.00
Fri, 25 Feb
580.00
655.00
735.00
Sun, 27 Feb
290.00
330.00
365.00

Mon, 28 Feb
385.00
480.00
580.00
NA
Wed, 02 Mar
190.00
240.00
290.00
NA
Fri, 04 Mar
310.00
385.00
465.00
NA
Sun, 06 Mar
155.00
195.00
230.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
480.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
240.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
385.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
195.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 9 of 34 | 4/17/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 3

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

10 Mar
Jan to
07
to 06
03 Feb
Apr 2011
2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
1,081
540
869
435

973
486
782
392

Mon, 07 Mar
635.00
730.00
825.00

Mon, 14 Mar
680.00
780.00
875.00

Wed, 09 Mar
315.00
365.00
415.00
Fri, 11 Mar
510.00
585.00
665.00
Sun, 13 Mar
255.00
295.00
335.00

Wed, 16 Mar
340.00
390.00
435.00
Fri, 18 Mar
550.00
625.00
705.00
Sun, 20 Mar
275.00
315.00
350.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 21 Mar
730.00
825.00
925.00
Wed, 23 Mar
365.00
415.00
460.00
Fri, 25 Mar
585.00
665.00
745.00
Sun, 27 Mar
295.00
335.00
370.00

Mon, 28 Mar
390.00
485.00
585.00
NA
Wed, 30 Mar
195.00
245.00
290.00
NA
Fri, 01 Apr
315.00
390.00
470.00
NA
Sun, 03 Apr
155.00
195.00
235.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
485.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
245.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
390.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
195.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 10 of 34 | 4/17/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 4

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

10Apr
Jan to
to 01
06 May
Feb 2011
04
2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
1,092
546
880
441

983
491
792
397

Mon, 04 Apr
640.00
735.00
835.00

Mon, 11 Apr
690.00
785.00
885.00

Wed, 06 Apr
320.00
370.00
415.00
Fri, 08 Apr
515.00
595.00
675.00
Sun, 10 Apr
260.00
295.00
335.00

Wed, 13 Apr
345.00
395.00
440.00
Fri, 15 Apr
555.00
635.00
715.00
Sun, 17 Apr
280.00
315.00
355.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 18 Apr
735.00
835.00
935.00
Wed, 20 Apr
370.00
415.00
465.00
Fri, 22 Apr
595.00
675.00
755.00
Sun, 24 Apr
295.00
335.00
375.00

Mon, 25 Apr
395.00
490.00
590.00
NA
Wed, 27 Apr
195.00
245.00
295.00
NA
Fri, 29 Apr
315.00
395.00
475.00
NA
Sun, 01 May
160.00
200.00
240.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
490.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
245.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
395.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
200.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 11 of 34 | 4/17/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 5

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

10May
Jan to 06
02
29 Feb
May2011
2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
1,103
551
891
446

993
496
802
402

Mon, 02 May
645.00
745.00
845.00

Mon, 09 May
695.00
795.00
895.00

Wed, 04 May
320.00
370.00
420.00
Fri, 06 May
520.00
600.00
680.00
Sun, 08 May
260.00
300.00
340.00

Wed, 11 May
345.00
395.00
445.00
Fri, 13 May
560.00
640.00
720.00
Sun, 15 May
280.00
320.00
360.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 16 May
745.00
845.00
945.00
Wed, 18 May
370.00
420.00
470.00
Fri, 20 May
600.00
680.00
760.00
Sun, 22 May
300.00
340.00
380.00

Mon, 23 May
395.00
495.00
595.00
NA
Wed, 25 May
200.00
250.00
300.00
NA
Fri, 27 May
320.00
400.00
480.00
NA
Sun, 29 May
160.00
200.00
240.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
495.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
250.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
400.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
200.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 12 of 34 | 4/17/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 6

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

10 May
Jan to
30
to06
26Feb
Jun 2011
2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
1,115
557
903
452

1,003
501
812
407

Mon, 30 May
650.00
750.00
855.00

Mon, 06 Jun
700.00
800.00
905.00

Wed, 01 Jun
325.00
375.00
425.00
Fri, 03 Jun
530.00
610.00
690.00
Sun, 05 Jun
265.00
305.00
345.00

Wed, 08 Jun
350.00
400.00
450.00
Fri, 10 Jun
570.00
650.00
730.00
Sun, 12 Jun
285.00
325.00
365.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 13 Jun
750.00
855.00
955.00
Wed, 15 Jun
375.00
425.00
475.00
Fri, 17 Jun
610.00
690.00
770.00
Sun, 19 Jun
305.00
345.00
385.00

Mon, 20 Jun
400.00
500.00
600.00
NA
Wed, 22 Jun
200.00
250.00
300.00
NA
Fri, 24 Jun
325.00
405.00
485.00
NA
Sun, 26 Jun
165.00
205.00
245.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
500.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
250.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
405.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
205.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 13 of 34 | 4/17/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 7

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

10
2011
27Jan
Jun to
to 06
24Feb
Jul 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
1,126
562
914
457

1,013
506
822
412

Mon, 27 Jun
660.00
760.00
860.00

Mon, 04 Jul
710.00
810.00
910.00

Wed, 29 Jun
330.00
380.00
430.00
Fri, 01 Jul
535.00
615.00
700.00
Sun, 03 Jul
270.00
310.00
350.00

Wed, 06 Jul
355.00
405.00
455.00
Fri, 08 Jul
575.00
660.00
740.00
Sun, 10 Jul
290.00
330.00
370.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 11 Jul
760.00
860.00
960.00
Wed, 13 Jul
380.00
430.00
480.00
Fri, 15 Jul
615.00
700.00
780.00
Sun, 17 Jul
310.00
350.00
390.00

Mon, 18 Jul
405.00
505.00
610.00
NA
Wed, 20 Jul
200.00
255.00
305.00
NA
Fri, 22 Jul
330.00
410.00
495.00
NA
Sun, 24 Jul
165.00
205.00
245.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
505.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
255.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
410.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
205.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 14 of 34 | 4/17/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 8

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

10
to21
06Aug
Feb 2011
25 Jan
Jul to

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
1,137
568
925
463

1,023
511
832
417

Mon, 25 Jul
665.00
765.00
870.00

Mon, 01 Aug
715.00
820.00
920.00

Wed, 27 Jul
330.00
385.00
435.00
Fri, 29 Jul
540.00
625.00
705.00
Sun, 31 Jul
270.00
310.00
355.00

Wed, 03 Aug
360.00
410.00
460.00
Fri, 05 Aug
585.00
665.00
750.00
Sun, 07 Aug
290.00
335.00
375.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 08 Aug
765.00
870.00
970.00
Wed, 10 Aug
385.00
435.00
485.00
Fri, 12 Aug
625.00
705.00
790.00
Sun, 14 Aug
310.00
355.00
395.00

Mon, 15 Aug
410.00
510.00
615.00
NA
Wed, 17 Aug
205.00
255.00
305.00
NA
Fri, 19 Aug
335.00
415.00
500.00
NA
Sun, 21 Aug
165.00
210.00
250.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
510.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
255.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
415.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
210.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 15 of 34 | 4/17/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 9

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

10 Aug
Jan to
22
to 06
18 Feb
Sep 2011
2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
1,148
573
936
468

1,033
516
842
422

Mon, 22 Aug
670.00
775.00
880.00

Mon, 29 Aug
725.00
825.00
930.00

Wed, 24 Aug
335.00
385.00
440.00
Fri, 26 Aug
545.00
630.00
715.00
Sun, 28 Aug
275.00
315.00
360.00

Wed, 31 Aug
360.00
415.00
465.00
Fri, 02 Sep
590.00
675.00
760.00
Sun, 04 Sep
295.00
335.00
380.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 05 Sep
775.00
880.00
980.00
Wed, 07 Sep
385.00
440.00
490.00
Fri, 09 Sep
630.00
715.00
800.00
Sun, 11 Sep
315.00
360.00
400.00

Mon, 12 Sep
415.00
515.00
620.00
NA
Wed, 14 Sep
205.00
260.00
310.00
NA
Fri, 16 Sep
335.00
420.00
505.00
NA
Sun, 18 Sep
170.00
210.00
255.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
515.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
260.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
420.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
210.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 16 of 34 | 4/17/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 10

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

10 Sep
Jan to 06
19
16 Feb
Oct 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
1,159
579
947
474

1,043
521
852
427

Mon, 19 Sep
680.00
780.00
885.00

Mon, 26 Sep
730.00
835.00
940.00

Wed, 21 Sep
340.00
390.00
445.00
Fri, 23 Sep
555.00
640.00
725.00
Sun, 25 Sep
275.00
320.00
365.00

Wed, 28 Sep
365.00
415.00
470.00
Fri, 30 Sep
595.00
680.00
765.00
Sun, 02 Oct
300.00
340.00
385.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 03 Oct
780.00
885.00
990.00
Wed, 05 Oct
390.00
445.00
495.00
Fri, 07 Oct
640.00
725.00
810.00
Sun, 09 Oct
320.00
365.00
405.00

Mon, 10 Oct
415.00
520.00
625.00
NA
Wed, 12 Oct
210.00
260.00
315.00
NA
Fri, 14 Oct
340.00
425.00
510.00
NA
Sun, 16 Oct
170.00
215.00
255.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
520.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
260.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
425.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
215.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 17 of 34 | 4/17/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 11

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

10 Oct
Jan to 13
06 Nov
Feb 2011
17

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
1,170
585
958
480

1,053
526
862
432

Mon, 17 Oct
685.00
790.00
895.00

Mon, 24 Oct
735.00
840.00
950.00

Wed, 19 Oct
340.00
395.00
445.00
Fri, 21 Oct
560.00
645.00
735.00
Sun, 23 Oct
280.00
325.00
365.00

Wed, 26 Oct
370.00
420.00
475.00
Fri, 28 Oct
605.00
690.00
775.00
Sun, 30 Oct
300.00
345.00
390.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 31 Oct
790.00
895.00
1000.00
Wed, 02 Nov
395.00
445.00
500.00
Fri, 04 Nov
645.00
735.00
820.00
Sun, 06 Nov
325.00
365.00
410.00

Mon, 07 Nov
420.00
525.00
630.00
NA
Wed, 09 Nov
210.00
265.00
315.00
NA
Fri, 11 Nov
345.00
430.00
515.00
NA
Sun, 13 Nov
175.00
215.00
260.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
525.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
265.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
430.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
215.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 18 of 34 | 4/17/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 12

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

10 Nov
Jan to 06
14
11 Feb
Dec 2011
2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
1,181
590
969
485

1,063
531
872
437

Mon, 14 Nov
690.00
795.00
905.00

Mon, 21 Nov
745.00
850.00
955.00

Wed, 16 Nov
345.00
400.00
450.00
Fri, 18 Nov
565.00
655.00
740.00
Sun, 20 Nov
285.00
325.00
370.00

Wed, 23 Nov
370.00
425.00
480.00
Fri, 25 Nov
610.00
700.00
785.00
Sun, 27 Nov
305.00
350.00
395.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 28 Nov
795.00
905.00
1010.00
Wed, 30 Nov
400.00
450.00
505.00
Fri, 02 Dec
655.00
740.00
830.00
Sun, 04 Dec
325.00
370.00
415.00

Mon, 05 Dec
425.00
530.00
640.00
NA
Wed, 07 Dec
210.00
265.00
320.00
NA
Fri, 09 Dec
350.00
435.00
525.00
NA
Sun, 11 Dec
175.00
220.00
260.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
530.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
265.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
435.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
220.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 19 of 34 | 4/17/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 13

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

10 Dec
Jan to
12
to 06
08 Feb
Jan 2011
2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
1,192
596
980
491

1,073
536
882
442

Mon, 12 Dec
700.00
805.00
910.00

Mon, 19 Dec
750.00
860.00
965.00

Wed, 14 Dec
350.00
400.00
455.00
Fri, 16 Dec
575.00
660.00
750.00
Sun, 18 Dec
285.00
330.00
375.00

Wed, 21 Dec
375.00
430.00
480.00
Fri, 23 Dec
620.00
705.00
795.00
Sun, 25 Dec
310.00
355.00
395.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 26 Dec
805.00
910.00
1020.00
Wed, 28 Dec
400.00
455.00
510.00
Fri, 30 Dec
660.00
750.00
840.00
Sun, 01 Jan
330.00
375.00
420.00

Mon, 02 Jan
430.00
535.00
645.00
NA
Wed, 04 Jan
215.00
270.00
320.00
NA
Fri, 06 Jan
355.00
440.00
530.00
NA
Sun, 08 Jan
175.00
220.00
265.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
535.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
270.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
440.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
220.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 20 of 34 | 4/17/2012

Boring But Big: 50.00%

Week 4
475.00

3 x 10
240.00

3 x 10
380.00

3x8
190.00

3 x 10

Page 21 of 34 | 4/17/2012

Boring But Big: 50.00%

Week 4
480.00

3 x 10
240.00

3 x 10
385.00

3x8
195.00

3 x 10

Page 22 of 34 | 4/17/2012

Boring But Big: 50.00%

Week 4
485.00

3 x 10
245.00

3 x 10
390.00

3x8
195.00

3 x 10

Page 23 of 34 | 4/17/2012

Boring But Big: 50.00%

Week 4
490.00

3 x 10
245.00

3 x 10
395.00

3x8
200.00

3 x 10

Page 24 of 34 | 4/17/2012

Boring But Big: 50.00%

Week 4
495.00

3 x 10
250.00

3 x 10
400.00

3x8
200.00

3 x 10

Page 25 of 34 | 4/17/2012

Boring But Big: 50.00%

Week 4
500.00

3 x 10
250.00

3 x 10
405.00

3x8
205.00

3 x 10

Page 26 of 34 | 4/17/2012

Boring But Big: 50.00%

Week 4
505.00

3 x 10
255.00

3 x 10
410.00

3x8
205.00

3 x 10

Page 27 of 34 | 4/17/2012

Boring But Big: 50.00%

Week 4
510.00

3 x 10
255.00

3 x 10
415.00

3x8
210.00

3 x 10

Page 28 of 34 | 4/17/2012

Boring But Big: 50.00%

Week 4
515.00

3 x 10
260.00

3 x 10
420.00

3x8
210.00

3 x 10

Page 29 of 34 | 4/17/2012

Boring But Big: 50.00%

Week 4
520.00

3 x 10
260.00

3 x 10
425.00

3x8
215.00

3 x 10

Page 30 of 34 | 4/17/2012

Boring But Big: 50.00%

Week 4
525.00

3 x 10
265.00

3 x 10
430.00

3x8
215.00

3 x 10

Page 31 of 34 | 4/17/2012

Boring But Big: 50.00%

Week 4
530.00

3 x 10
265.00

3 x 10
435.00

3x8
220.00

3 x 10

Page 32 of 34 | 4/17/2012

Boring But Big: 50.00%

Week 4
535.00

3 x 10
270.00

3 x 10
440.00

3x8
220.00

3 x 10

Page 33 of 34 | 4/17/2012

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:

1
10 Jan 2011
300.00

880.95
440.06
704.60
352.71
2.94
1.47
2.35
1.18

2
07 Feb 2011
NA

3
07 Mar 2011
NA

4
04 Apr 2011
NA

5
02 May 2011
NA

6
30 May 2011
NA

7
27 Jun 2011
NA
300.00
936.41
467.79
760.06
380.44

945.66
472.41
769.30
385.07

954.90
477.03
778.54
389.69

964.14
481.65
787.78
394.31

973.38
486.28
797.03
398.93

982.63
490.90
806.27
403.55

991.87
495.52
815.51
408.17

Bench Press
500.00
490.00
480.00
470.00
460.00
450.00
440.00
430.00
420.00
410.00

Shoulder Press
420.00
410.00
400.00
390.00
380.00
370.00
360.00
350.00
340.00
330.00
320.00

Squat Ratio

Bench Press Ratio


1.60
1.40
1.20
1.00
0.80
0.60
0.40
0.20
-

3.00
2.50
2.00
1.50
1.00

0.50
-

Deadlift Ratio
2.50

1.20
1.00

1.50

0.80
0.60

1.00

0.40

0.50

0.20

Weight

50.00
0.00

Shoulder Press Ratio


1.40

2.00

100.00

13
12 Dec 2011
NA

927.17
463.17
750.81
375.82

3.50

150.00

12
14 Nov 2011
NA

917.93
458.55
741.57
371.20

Deadlift

200.00

11
17 Oct 2011
NA

908.68
453.93
732.33
366.58

840.00
820.00
800.00
780.00
760.00
740.00
720.00
700.00
680.00
660.00
640.00

250.00

10
19 Sep 2011
NA

899.44
449.30
723.08
361.96

Squat

300.00

9
22 Aug 2011
NA

890.20
444.68
713.84
357.34

1,020.00
1,000.00
980.00
960.00
940.00
920.00
900.00
880.00
860.00
840.00
820.00

350.00

8
25 Jul 2011
NA

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