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5/3/1 Workshe v2.1 by Pazienxa
IMPORTANT: Only Modify the Boxes Highlighted in Grey
Progress Tracker
The Progress Tracker is 100% synced with your latest workout numbers. Just enter the number of reps done and the estimated 1RM
logged.
It requires absolutely no work on your part to maintain. Even if you miss a week, the graph and tracker will be adjusted to correctly
Furthermore, your highest 1RM to date is always displayed on top of the sheet and of course, is done automatically for you.
The only thing that you need to do is enter the number of reps done in the main worksheet!
Note: The Progress Tracker is not yet available to for 3/5/1 Powerlifter. This feature may be added in future updates
Stall Adjustment
What really sets this 5/3/1 Worksheet apart from the every other weekly workout sheet is the Stall Adjustment. As much as we all w
comes a
time when we have to readjust or lower the weight. In the past, this can only be done by readjusting your entire workout logs, erasin
you have
to reset more than once?
This is what the Stall Adjustment is for. Not only will you be able to choose which exercise to reset, but also by how much. This is all
from
previous weeks or cycles. Furthermore, all of the weights in successive weeks will be properly adjusted to reflect the amount. You c
and
everything will always be correctly adjusted. This includes the Progress Tracker!
To use this feature, simply type any words or letter into the Stall Box next to the appropriate exercise and enter the amount of weig
NEXT
cycle will be appropriately adjusted. Weights for the current cycle will remain unchanged.
Of course, nobody ever wants to use this feature ;)
Rep Goals
For Example:
Say my current working 1RM is 365 for squat. For week 1, I need to get 5+ for 310. The calculator also tells me that in orde
by 5lbs, I will need to get at least 7 reps of 310 which will put me at an estimated 370.
If I do get 7 reps, I will have to do 330x6=385 in week 2 to beat my max of 370 because if I only get 330x5, that is still an est
But say I wasn't feeling all that great and only went for the minimum number of 5 reps, that puts my estimated 1RM at 350
working 1RM of 365. Therefore in week 2, the calculator will again add 5lbs to my current working 1RM of 365 and calcula
will be 330x5 which gives an estimated 1RM of 370.
For 3/5/1 Powerlifting, the rep goals are only in effect for weeks 1 and 3. Week 3's rep goals are calculated based on week 1's estim
As the weights get higher, it may become necessary to adjust the +5lbs to a higher amount to get a more accurate estimate. You may no
week may give the same 1RM or even a lower 1RM.
This is when you should modify the rep goal feature in the Start-Options page.
Disclaimer: The rep goal is for you to play around with and is by no means trying to detract from the idea of 5/3/1. If you d
Other Features
Increment Per Cycle:
From cycle to cycle, the working 1RMs for Squats and Deadlift will be increased by 10lbs and Press and Bench by 5lbs.
You do have the option of changing this to your own preference by editing the cycle increment.
Multi Estimators:
The 1RM Calculator gives you a rough 1RM based on the amount of weight done for x number of reps
The Rep Goal Calculator tells you how many reps you need to do with a certain amount of weight to achive a certain 1RM
The Weight Calculator tells you the how much weight you need to do for a certain number of reps to achieve a certain 1RM
The Estimators are based on Matt Brzycki's (36*weight)/(37-reps done)
KG or Pounds Support
Select 2.5 rounding to KG or 5 rounding to Pounds
Contact Me: You can reach me by the way of Private Messaging Pazienxa on Bodybuilding.com/forums. Registration is required.
v2.1 by Pazienxa
d in Grey
ure updates
d enter the amount of weight to back off. Your weights for the
ep goal for next week will be calculated such that you will
the idea of 5/3/1. If you don't like it, by all means, ignore it!
eps
to achive a certain 1RM
to achieve a certain 1RM
egistration is required.
531 Start/Options
Weight Reps 1RM 90% Multi Estimator
Military 100 1 100 90 Weight Reps 1RM
Deadlift 100 1 100 90
Bench 100 1 100 90
Squat 100 1 100 90
Note: Information only needs to be entered once.
Your training maxes will be automatically updated
in each cycle.
Rounding
5
5/3/1 Calculator
1RM Calculator Rep Goal Calculator
Weight Reps 1RM Weight 1RM Rep
Cycle 1
Week 3 5/3/1 Week 4 Deload
Reps Rep 1RM Reps
Done 1RM Weight Goal Goal Done 1RM Weight Cycle 1 1RM
70 35 Military 90
Military 75 Military 45 Deadlift 90
85 55 Bench 90
70 35 Squat 90
Deadlift 75 Deadlift 45
85 55
70 35
Bench 75 Bench 45
85 55
70 35
Squat 75 Squat 45
85 55
Cycle 2
Week 7 5/3/1 Week 8 Deload
Reps Rep 1RM Reps
Done 1RM Weight Goal Goal Done 1RM Weight Cycle 2 1RM Stall
70 40 Military 95
Military 80 Military 50 Deadlift 100
90 55 Bench 95
75 40 Squat 100
Deadlift 85 Deadlift 50
95 60
70 40
Bench 80 Bench 50
90 55
75 40
Squat 85 Squat 50
95 60
Cycle 3
Week 11 5/3/1 Week 12 Deload
Reps Rep 1RM Reps
Done 1RM Weight Goal Goal Done 1RM Weight Cycle 3 1RM Stall
75 40 Military 100
Military 85 Military 50 Deadlift 110
95 60 Bench 100
85 45 Squat 110
Deadlift 95 Deadlift 55
105 65
75 40
Bench 85 Bench 50
95 60
85 45
Squat 95 Squat 55
105 65
Cycle 4
Week 15 5/3/1 Week 16 Deload
Reps 1RM Weight Rep 1RM Reps 1RM Weight Cycle 4 1RM Stall
Done Goal Goal Done
80 40 Military 105
Military 90 Military 55 Deadlift 120
100 65 Bench 105
90 50 Squat 120
Deadlift 100 Deadlift 60
115 70
80 40
Bench 90 Bench 55
100 65
90 50
Squat 100 Squat 60
115 70
Cycle 5
Week 19 5/3/1 Week 20 Deload
Reps Rep 1RM Reps
Done 1RM Weight Goal Goal Done 1RM Weight Cycle 5 1RM Stall
85 45 Military 110
Military 95 Military 55 Deadlift 130
105 65 Bench 110
100 50 Squat 130
Deadlift 110 Deadlift 65
125 80
85 45
Bench 95 Bench 55
105 65
100 50
Squat 110 Squat 65
125 80
Cycle 6
Week 23 5/3/1 Week 24 Deload
Reps Rep 1RM Reps
Done 1RM Weight Goal Goal Done 1RM Weight Cycle 6 1RM Stall
85 45 Military 115
Military 100 Military 60 Deadlift 140
110 70 Bench 115
105 55 Squat 140
Deadlift 120 Deadlift 70
135 85
85 45
Bench 100 Bench 60
110 70
105 55
Squat 120 Squat 70
135 85
Cycle 7
Week 27 5/3/1 Week 28 Deload
Reps Rep 1RM Reps
Done 1RM Weight Goal Goal Done 1RM Weight Cycle 7 1RM Stall
90 50 Military 120
Military 100 Military 60 Deadlift 150
115 70 Bench 120
115 60 Squat 150
Deadlift 130 Deadlift 75
145 90
90 50
Bench 100 Bench 60
115 70
115 60
Squat 130 Squat 75
145 90
Cycle 8
Week 31 5/3/1 Week 32 Deload
Reps Rep 1RM Reps
Done 1RM Weight Goal Goal Done 1RM Weight Cycle 8 1RM Stall
95 50 Military 125
Military 105 Military 65 Deadlift 160
120 75 Bench 125
120 65 Squat 160
Deadlift 135 Deadlift 80
150 95
95 50
Bench 105 Bench 65
120 75
120 65
Squat 135 Squat 80
150 95
Cycle 9
Week 35 5/3/1 Week 36 Deload
Reps Rep 1RM Reps
Done 1RM Weight Goal Goal Done 1RM Weight Cycle 9 1RM Stall
Cycle 10
Week 39 5/3/1 Week 40 Deload
Reps Rep 1RM Reps
Done 1RM Weight Goal Goal Done 1RM Weight Cycle 10 1RM Stall
Cycle 11
Week 43 5/3/1 Week 44 Deload
Reps Rep 1RM Reps
Done 1RM Weight Goal Goal Done 1RM Weight Cycle 11 1RM Stall
Cycle 12
Week 47 5/3/1 Week 48 Deload
Reps Rep 1RM Reps
Done 1RM Weight Goal Goal Done 1RM Weight Cycle 12 1RM Stall
Cycle 13
Week 51 5/3/1 Week 52 Deload
Reps Rep 1RM Reps
Done 1RM Weight Goal Goal Done 1RM Weight Cycle 13 1RM
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5/3/1 Progress Tracker
Note: Progress tracker is NOT compatible with 3/5/1 Pow
Highest Estimated 1RM to Date
Military Deadlift Bench Squat
Military
1 1
0.9 0.9
0.8 0.8
0.7 0.7
0.6 0.6
0.5 0.5
0.4 0.4
0.3 0.3
0.2 0.2
0.1 0.1
0 0
0 10 20 30 40 50 0 60 10 20
Bench
1 1
0.9 0.9
0.8 0.8
0.7 0.7
0.6 0.6
0.5 0.5
0.4 0.4
0.3 0.3
0.2 0.2
0.1 0.1
0 0
0 10 20 30 40 50 0 60 10 20
ess Trackerv1.0
mpatible with 3/5/1 Powerlifters
5/3/1 Program
3/5/1 Powerlifters
Start/Options
MilitaryDeadlift
Deadlift Cycle Wk
1
1RM 1RM
1 2
3
5
2 6
7
9
3 10
11
13
4 14
15
17
5 18
19
21
6 22
10 20 30 40 50 60 23
25
7 26
Squat 27
29
8 30
31
33
9 34
35
37
10 38
39
41
11 42
43
45
12 46
47
49
13 50
10 20 30 40 50 60 51
Bench Squat
1RM 1RM
1RM Calculator Rep Goal Calculator
Weight Reps 1RM Weight 1RM
65 60
Military 70 Military 70
80 7 95 7 95 90 75
65 60
Deadlift 70 Deadlift 70
80 7 95 7 95 90 75
65 60
Bench 70 Bench 70
80 7 95 7 95 90 75
65 60
Squat 70 Squat 70
80 7 95 7 95 90 75
65 60
Military 75 Military 70
85 6 100 6 100 95 80
70 65
Deadlift 80 Deadlift 75
90 6 105 6 105 100 85
65 60
Bench 75 Bench 70
85 6 100 6 100 95 80
70 65
Squat 80 Squat 75
90 6 105 6 105 100 85
70 65
Military 80 Military 75
90 6 105 100 85
75 70
Deadlift 90 Deadlift 85
100 6 115 110 95
70 65
Bench 80 Bench 75
90 6 105 100 85
75 70
Squat 90 Squat 85
100 6 115 110 95
75 70
Military 90 Military 85
100 6 115 110 95
90 85
Deadlift 105 Deadlift 100
115 6 135 130 110
75 70
Bench 90 Bench 85
100 6 115 110 95
90 85
Squat 105 Squat 100
115 6 135 130 110
80 75
Military 90 Military 85
105 6 120 115 100
100 90
Deadlift 110 Deadlift 105
125 6 145 140 120
80 75
Bench 90 Bench 85
105 6 120 115 100
100 90
Squat 110 Squat 105
125 6 145 140 120
85 80
Military 95 Military 90
110 5 125 120 100
105 100
Deadlift 120 Deadlift 115
135 6 155 150 130
85 80
Bench 95 Bench 90
110 5 125 120 100
105 100
Squat 120 Squat 115
135 6 155 150 130
90 80
Military 100 Military 95
115 5 130 125 105
110 105
Deadlift 130 Deadlift 120
145 5 165 160 135
90 80
Bench 100 Bench 95
115 5 130 125 105
110 105
Squat 130 Squat 120
145 5 165 160 135
90 85
Military 105 Military 100
115 6 135 130 110
120 110
Deadlift 135 Deadlift 130
155 5 175 170 145
90 85
Bench 105 Bench 100
115 6 135 130 110
120 110
Squat 135 Squat 130
155 5 175 170 145
95 90
Military 110 Military 100
120 6 140 135 115
125 115
Deadlift 145 Deadlift 135
160 6 185 180 155
95 90
Bench 110 Bench 100
120 6 140 135 115
125 115
Squat 145 Squat 135
160 6 185 180 155
100 90
Military 110 Military 105
125 6 145 140 120
135 125
Deadlift 150 Deadlift 145
170 6 195 190 160
100 90
Bench 110 Bench 105
125 6 145 140 120
135 125
Squat 150 Squat 145
170 6 195 190 160
100 95
Military 115 Military 110
130 6 150 145 125
140 130
Deadlift 160 Deadlift 150
180 5 205 200 170
100 95
Bench 115 Bench 110
130 6 150 145 125
140 130
Squat 160 Squat 150
180 5 205 200 170
105 100
Military 120 Military 115
135 6 155 150 130
145 135
Deadlift 170 Deadlift 160
190 5 215 210 180
105 100
Bench 120 Bench 115
135 6 155 150 130
145 135
Squat 170 Squat 160
190 5 215 210 180
3/5/1 Powerlifting v1.1
Rep Goal Calculator Weight Calculator
Rep 1RM Reps Weight
Cycle 1
Week 2 3x5 Week 3 5/3/1
Reps Rep 1RM Reps Singles
Done 1RM Weight Goal Goal Done 1RM x2
70
Military 75 Military
5 85 85 6 100 90
70
Deadlift 75 Deadlift
5 85 85 6 100 90
70
Bench 75
5 85 85 6 100 90
70
Squat 75
5 85 85 6 100 90
Cycle 2
Week 6 3x5 Week 7 5/3/1
Reps Rep 1RM Reps Singles
Done 1RM Weight Goal Goal Done 1RM x2
70
Military 80 Military
3 85 90 6 105 95
75
Deadlift 85 Deadlift
3 90 95 6 110 100
70
Bench 80
3 85 90 6 105 95
75
Squat 85
3 90 95 6 110 100
Cycle 3
Week 10 3x5 Week 11 5/3/1
Reps Rep 1RM Reps Singles
Done 1RM Weight Goal Goal Done 1RM x2
75
Military 85 Military
95 100
85
Deadlift 95 Deadlift
105 110
75
Bench 85
95 100
85
Squat 95
105 110
Cycle 4
Week 14 3x5 Week 15 5/3/1
Reps 1RM Weight Rep 1RM Reps 1RM Singles
Done Goal Goal Done x2
80
Military 90 Military
100 105
90
Deadlift 100 Deadlift
115 120
80
Bench 90
100 105
90
Squat 100
115 120
Cycle 5
Week 18 3x5 Week 19 5/3/1
Reps Rep 1RM Reps Singles
Done 1RM Weight Goal Goal Done 1RM x2
85
Military 95 Military
105 110
100
Deadlift 110 Deadlift
125 130
85
Bench 95
105 110
100
Squat 110
125 130
Cycle 6
Week 22 3x5 Week 23 5/3/1
Reps Rep 1RM Reps Singles
Done 1RM Weight Goal Goal Done 1RM x2
85
Military 100 Military
110 115
105
Deadlift 120 Deadlift
135 140
85
Bench 100
110 115
105
Squat 120
135 140
Cycle 7
Week 26 3x5 Week 27 5/3/1
Reps Rep 1RM Reps Singles
Done 1RM Weight Goal Goal Done 1RM x2
90
Military 100 Military
115 120
115
Deadlift 130 Deadlift
145 150
90
Bench 100
115 120
115
Squat 130
145 150
Cycle 8
Week 30 3x5 Week 31 5/3/1
Reps Rep 1RM Reps Singles
Done 1RM Weight Goal Goal Done 1RM x2
95
Military 105 Military
120 125
120
Deadlift 135 Deadlift
150 160
95
Bench 105
120 125
120
Squat 135
150 160
Cycle 9
Week 34 3x5 Week 35 5/3/1
Reps Rep 1RM Reps Singles
Done 1RM Weight Goal Goal Done 1RM x2
100
Military 110 Military
125 130
130
Deadlift 145 Deadlift
160 170
100
Bench 110
125 130
130
Squat 145
160 170
Cycle 10
Week 38 3x5 Week 39 5/3/1
Reps Rep 1RM Reps Singles
Done 1RM Weight Goal Goal Done 1RM x2
100
Military 115 Military
130 135
135
Deadlift 155 Deadlift
170 180
100
Bench 115
130 135
135
Squat 155
170 180
Cycle 11
Week 42 3x5 Week 43 5/3/1
Reps Rep 1RM Reps Singles
Done 1RM Weight Goal Goal Done 1RM x2
105
Military 120 Military
135 140
145
Deadlift 160 Deadlift
180 190
105
Bench 120
135 140
145
Squat 160
180 190
Cycle 12
Week 46 3x5 Week 47 5/3/1
Reps Rep 1RM Reps Singles
Done 1RM Weight Goal Goal Done 1RM x2
110
Military 125 Military
140 145
150
Deadlift 170 Deadlift
190 200
110
Bench 125
140 145
150
Squat 170
190 200
Cycle 13
Week 50 3x5 Week 51 5/3/1
Reps Rep 1RM Reps Singles
Done 1RM Weight Goal Goal Done 1RM x2
115
Military 130 Military
145 150
160
Deadlift 180 Deadlift
200 210
115
Bench 130
145 150
160
Squat 180
200 210
Start/Options
Week 4 Deload
Weight Cycle 1 1RM
35 Military 90
Military 45 Deadlift 90
55 Bench 90
35 Squat 90
Deadlift 45
55
35
Bench 45
55
35
Squat 45
55
Week 8 Deload
Backoff
Weight Cycle 2 1RM Stall Amount
40 Military 95 10
Military 50 Deadlift 100 10
55 Bench 95 10
40 Squat 100 10
Deadlift 50
60
40
Bench 50
55
40
Squat 50
60
Week 12 Deload
Backoff
Weight Cycle 3 1RM Stall Amount
40 Military 100 10
Military 50 Deadlift 110 10
60 Bench 100 10
45 Squat 110 10
Deadlift 55
65
40
Bench 50
60
45
Squat 55
65
Week 16 Deload
Weight Cycle 4 1RM Stall Backoff
Amount
40 Military 105 10
Military 55 Deadlift 120 10
65 Bench 105 10
50 Squat 120 10
Deadlift 60
70
40
Bench 55
65
50
Squat 60
70
Week 20 Deload
Backoff
Weight Cycle 5 1RM Stall Amount
45 Military 110 10
Military 55 Deadlift 130 10
65 Bench 110 10
50 Squat 130 10
Deadlift 65
80
45
Bench 55
65
50
Squat 65
80
Week 24 Deload
Backoff
Weight Cycle 6 1RM Stall Amount
45 Military 115 10
Military 60 Deadlift 140 10
70 Bench 115 10
55 Squat 140 10
Deadlift 70
85
45
Bench 60
70
55
Squat 70
85
Week 28 Deload
Backoff
Weight Cycle 7 1RM Stall Amount
50 Military 120 10
Military 60 Deadlift 150 10
70 Bench 120 10
60 Squat 150 10
Deadlift 75
90
50
Bench 60
70
60
Squat 75
90
Week 32 Deload
Backoff
Weight Cycle 8 1RM Stall Amount
50 Military 125 10
Military 65 Deadlift 160 10
75 Bench 125 10
65 Squat 160 10
Deadlift 80
95
50
Bench 65
75
65
Squat 80
95
Week 36 Deload
Backoff
Weight Cycle 9 1RM Stall Amount
50 Military 130 10
Military 65 Deadlift 170 10
80 Bench 130 10
70 Squat 170 10
Deadlift 85
100
50
Bench 65
80
70
Squat 85
100
Week 40 Deload
Backoff
Weight Cycle 10 1RM Stall Amount
55 Military 135 10
Military 70 Deadlift 180 10
80 Bench 135 10
70 Squat 180 10
Deadlift 90
110
55
Bench 70
80
70
Squat 90
110
Week 44 Deload
Backoff
Weight Cycle 11 1RM Stall Amount
55 Military 140 10
Military 70 Deadlift 190 10
85 Bench 140 10
75 Squat 190 10
Deadlift 95
115
55
Bench 70
85
75
Squat 95
115
Week 48 Deload
Backoff
Weight Cycle 12 1RM Stall Amount
60 Military 145 10
Military 75 Deadlift 200 10
85 Bench 145 10
80 Squat 200 10
Deadlift 100
120
60
Bench 75
85
80
Squat 100
120
Week 52 Deload
Weight Cycle 13 1RM
60 Military 150
Military 75 Deadlift 210
90 Bench 150
85 Squat 210
Deadlift 105
125
60
Bench 75
90
85
Squat 105
125
V1.0 Completed Caculators
Removed macros which was experiencing compatibility issues across different OS and Excel versions
Removed colour codes
Added Progress Tracker
Added Stalling adjustments
Improved ease of use for various estimators
V2.0 Added a Start Page where initial starting weights and stats are entered
Addition of Hyperlinking
3/5/1 Powerlifting Calculator Added
Adjusted Width of cells to prevent resolve the issue of ####
cel versions