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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, functio
This spreadsheet was made for personal use only, and is not affiliated with Jim Wend
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
one lift per day on the "Days worked out" 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)

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 (whi
5 Choose between displaying the full weight of the set (i.e. barbell plus all weights) or only one si
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 i
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
2 You can rearrange your lifts if you'd like. Simply re-arrange or even type something else.
3 Enter your bodyweight on the first day of 5/3/1. This is so you can monitor your strength to weig
4 Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this ONLY affects the
5 Stick with Wendler's increments or enter your own.
6 Enter the weight of the barbell that you use.
7 Choose if you'd prefer having the weights shown per side of the barbell, or in aggregate.
8 Choose your preferred rounding value. For example, if I wanted weights shown in only multiples
9 Choose your preferred Boring But Big % here.
10 When are you starting 5/3/1? Enter here. Note that this day must correspond with your first lift
11 Choose your workout days. This must be a consistent day for each lift, e.g. if you first squat on
12 And you're done! View your completed 5/3/1 schedule here.
13 Because the schedule has already been formatted, printing is a breeze. Each cycle appears on
leave your notebook at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dia

Because the schedule has already been formatted, printing is a breeze. Each cycle appears on
leave your notebook at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dia

14 The statistics page tracks your performance on the top workset (1+) of the third week of each c
the repetitions performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ra
the beginning of every cycle (on the input page). The graphs provide an easy visual way to mon
5/3/1.
15 Please feel free to modify the spreadsheet to your requirements. However, please note that I m
breaks the spreadsheet.

CLICK TO GO
Inputs

5/3/1 Schedule

Statistics

d to be easy to use, functional, customizable AND easy on the eyes.


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

each lift performed per day. You can select identical days if you perform more than

5 lbs or 20kg barbells (which have a difference of about 1 lb or about 0.9kg).


s all weights) or only one side (easier to remember).

t. Each cycle is printed on its own page.


e workout.

r and repetitions performed) to arrive at your theoretical 1RM.


type something else.
onitor your strength to weight ratio as you progress through the 5/3/1 program.
nging this ONLY affects the input page).

bell, or in aggregate.
ghts shown in only multiples of 10 lbs, I would enter 10 here.

rrespond with your first lift entered in #2.


ft, e.g. if you first squat on Monday, then all Mondays in the 13 cycles must be squats.

ze. Each cycle appears on its own page so you can bring printouts to the gym and
ule to bring up the print dialog, then hit OK to print.

of the third week of each cycle. However this is only useful if you consistently update
ule. The strength/weight ratio statistic also requires your bodyweight to be entered at
e an easy visual way to monitor your increases in strength as you progress through

wever, please note that I may not be able to offer you any support if your modification

Core Lifts 1RM Calculator


Weight
Squat
1,000.00
Bench Press
500.00
Deadlift
800.00
Shoulder Press
400.00
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:
Boring but Big %
Date Commencing 5/3/1:

Days worked out:

10-Jan-11
300.00

Reps
3.00
3.00
3.00
3.00
7-Feb-11

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

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

lbs
10
lbs
5
lbs
10
lbs
5
lbs
45
lbs
Yes
5
lbs
50%
10-Jan-11 is a Monday

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

COL LOOKUP
LOOK UP VALUE DATE
2
0
Mon
2
Wed
4
Fri
6
Sun
Mon
0
1
2
3
4
5
6

Tue
6
0
1
2
3
4
5

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

miliar with Excel formulas)

17-Oct-11

14-Nov-11

12-Dec-11

Week 1: 3x5+

Week 2: 3x3+

CYCLE 1

10 Jan to 06

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
Set
Set
Set
PR: Set

1
2
3
3

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press
Set
Set
Set
PR: Set

1
2
3
3

90%
1059
529
847
424

953
476
762
382

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

Mon,17Jan
665.00
760.00
860.00
Wed,19Jan
335.00
380.00
430.00

Fri,14Jan
495.00
570.00
650.00

Fri,21Jan
535.00
610.00
685.00

Sun,16Jan
250.00
285.00
325.00

Sun,23Jan
265.00
305.00
345.00

CYCLE 2

07 Feb to 06

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
Set
Set
Set
PR: Set

1
2
3
3

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press
Set
Set
Set
PR: Set

1
2
3
3

90%
1070
535
858
430

963
481
772
387

Mon,07Feb
625.00
720.00
820.00

Mon,14Feb
675.00
770.00
865.00

Wed,09Feb
315.00
360.00
410.00

Wed,16Feb
335.00
385.00
435.00

Fri,11Feb
500.00
580.00
655.00

Fri,18Feb
540.00
620.00
695.00

Sun,13Feb
250.00
290.00
330.00

Sun,20Feb
270.00
310.00
350.00

CYCLE 3

07 Mar to 03

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
Set
Set
Set
PR: Set

1
2
3
3

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press
Set
Set
Set
PR: Set

1
2
3
3

90%
1081
540
869
435

973
486
782
392

Mon,07Mar
635.00
730.00
825.00

Mon,14Mar
680.00
780.00
875.00

Wed,09Mar
315.00
365.00
415.00

Wed,16Mar
340.00
390.00
435.00

Fri,11Mar
510.00
585.00
665.00

Fri,18Mar
550.00
625.00
705.00

Sun,13Mar
255.00
295.00
335.00

Sun,20Mar
275.00
315.00
350.00

CYCLE 4

04 Apr to 01

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
Set
Set
Set
PR: Set

1
2
3
3

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press
Set
Set
Set
PR: Set

1
2
3
3

90%
1092
546
880
441

983
491
792
397

Mon,04Apr
640.00
735.00
835.00

Mon,11Apr
690.00
785.00
885.00

Wed,06Apr
320.00
370.00
415.00

Wed,13Apr
345.00
395.00
440.00

Fri,08Apr
515.00
595.00
675.00

Fri,15Apr
555.00
635.00
715.00

Sun,10Apr
260.00
295.00
335.00

Sun,17Apr
280.00
315.00
355.00

CYCLE 5

02 May to 29

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
Set
Set
Set
PR: Set

1
2
3
3

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press
Set
Set
Set
PR: Set

1
2
3
3

90%
1103
551
891
446

993
496
802
402

Mon,02May
645.00
745.00
845.00

Mon,09May
695.00
795.00
895.00

Wed,04May
320.00
370.00
420.00

Wed,11May
345.00
395.00
445.00

Fri,06May
520.00
600.00
680.00

Fri,13May
560.00
640.00
720.00

Sun,08May
260.00
300.00
340.00

Sun,15May
280.00
320.00
360.00

CYCLE 6

30 May to 26

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
Set
Set
Set
PR: Set

1
2
3
3

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press
Set
Set
Set
PR: Set

1
2
3
3

90%
1115
557
903
452

1003
501
812
407

Mon,30May
650.00
750.00
855.00

Mon,06Jun
700.00
800.00
905.00

Wed,01Jun
325.00
375.00
425.00

Wed,08Jun
350.00
400.00
450.00

Fri,03Jun
530.00
610.00
690.00

Fri,10Jun
570.00
650.00
730.00

Sun,05Jun
265.00
305.00
345.00

Sun,12Jun
285.00
325.00
365.00

CYCLE 7

27 Jun to 24

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
Set
Set
Set
PR: Set

1
2
3
3

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press
Set
Set
Set
PR: Set

1
2
3
3

90%
1126
562
914
457

1013
506
822
412

Mon,27Jun
660.00
760.00
860.00

Mon,04Jul
710.00
810.00
910.00

Wed,29Jun
330.00
380.00
430.00

Wed,06Jul
355.00
405.00
455.00

Fri,01Jul
535.00
615.00
700.00

Fri,08Jul
575.00
660.00
740.00

Sun,03Jul
270.00
310.00
350.00

Sun,10Jul
290.00
330.00
370.00

CYCLE 8

25 Jul to 21

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
Set
Set
Set
PR: Set

1
2
3
3

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press
Set
Set
Set
PR: Set

1
2
3
3

90%
1137
568
925
463

1023
511
832
417

Mon,25Jul
665.00
765.00
870.00

Mon,01Aug
715.00
820.00
920.00

Wed,27Jul
330.00
385.00
435.00

Wed,03Aug
360.00
410.00
460.00

Fri,29Jul
540.00
625.00
705.00

Fri,05Aug
585.00
665.00
750.00

Sun,31Jul
270.00
310.00
355.00

Sun,07Aug
290.00
335.00
375.00

CYCLE 9

22 Aug to 18

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
Set
Set
Set
PR: Set

1
2
3
3

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press
Set
Set
Set
PR: Set

1
2
3
3

90%
1148
573
936
468

1033
516
842
422

Mon,22Aug
670.00
775.00
880.00

Mon,29Aug
725.00
825.00
930.00

Wed,24Aug
335.00
385.00
440.00

Wed,31Aug
360.00
415.00
465.00

Fri,26Aug
545.00
630.00
715.00

Fri,02Sep
590.00
675.00
760.00

Sun,28Aug
275.00
315.00
360.00

Sun,04Sep
295.00
335.00
380.00

CYCLE 10

19 Sep to 16

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
Set
Set
Set
PR: Set

1
2
3
3

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press
Set
Set
Set
PR: Set

1
2
3
3

90%
1159
579
947
474

1043
521
852
427

Mon,19Sep
680.00
780.00
885.00

Mon,26Sep
730.00
835.00
940.00

Wed,21Sep
340.00
390.00
445.00

Wed,28Sep
365.00
415.00
470.00

Fri,23Sep
555.00
640.00
725.00

Fri,30Sep
595.00
680.00
765.00

Sun,25Sep
275.00
320.00
365.00

Sun,02Oct
300.00
340.00
385.00

CYCLE 11

17 Oct to 13

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
Set
Set
Set
PR: Set

1
2
3
3

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press
Set
Set
Set
PR: Set

1
2
3
3

90%
1170
585
958
480

1053
526
862
432

Mon,17Oct
685.00
790.00
895.00

Mon,24Oct
735.00
840.00
950.00

Wed,19Oct
340.00
395.00
445.00

Wed,26Oct
370.00
420.00
475.00

Fri,21Oct
560.00
645.00
735.00

Fri,28Oct
605.00
690.00
775.00

Sun,23Oct
280.00
325.00
365.00

Sun,30Oct
300.00
345.00
390.00

CYCLE 12

14 Nov to 11

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
Set
Set
Set
PR: Set

1
2
3
3

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press
Set
Set
Set
PR: Set

1
2
3
3

90%
1181
590
969
485

1063
531
872
437

Mon,14Nov
690.00
795.00
905.00

Mon,21Nov
745.00
850.00
955.00

Wed,16Nov
345.00
400.00
450.00

Wed,23Nov
370.00
425.00
480.00

Fri,18Nov
565.00
655.00
740.00

Fri,25Nov
610.00
700.00
785.00

Sun,20Nov
285.00
325.00
370.00

Sun,27Nov
305.00
350.00
395.00

CYCLE 13

12 Dec to 08

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
Set
Set
Set
PR: Set

1
2
3
3

Deadlift
Set
Set
Set
PR: Set

1
2
3
3

Shoulder Press
Set
Set
Set
PR: Set

1
2
3
3

90%
1192
596
980
491

1073
536
882
442

Mon,12Dec
700.00
805.00
910.00

Mon,19Dec
750.00
860.00
965.00

Wed,14Dec
350.00
400.00
455.00

Wed,21Dec
375.00
430.00
480.00

Fri,16Dec
575.00
660.00
750.00

Fri,23Dec
620.00
705.00
795.00

Sun,18Dec
285.00
330.00
375.00

Sun,25Dec
310.00
355.00
395.00

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


Week 4: 3x5 (Deload)
Week 1 PR 1RM
Week 2 PR 1RM
Week 3 PR 1RM
10 Jan to 06 Feb 2011
Week 1
65%
75%
85%
Mon,24Jan
715.00
810.00
905.00
Wed,26Jan
355.00
405.00
450.00
Fri,28Jan
570.00
650.00
725.00
Sun,30Jan
285.00
325.00
365.00

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

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

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

1080.29

07 Feb to 06 Mar 2011


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

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

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

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

07 Mar to 03 Apr 2011


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

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

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

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

04 Apr to 01 May 2011


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

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

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

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

02 May to 29 May 2011


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

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

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

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

30 May to 26 Jun 2011


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

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

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

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

27 Jun to 24 Jul 2011


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

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

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

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

25 Jul to 21 Aug 2011


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

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

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

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

22 Aug to 18 Sep 2011


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

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

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

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

19 Sep to 16 Oct 2011


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

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

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

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

17 Oct to 13 Nov 2011


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

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

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

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

14 Nov to 11 Dec 2011


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

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

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

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

12 Dec to 08 Jan 2012


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

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

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

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

k 3 PR 1RM

Boring But Big: 50.00%

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

5 x 10
240.00

5 x 10
380.00

5x8
190.00

5 x 10

3 x 10
240.00

3 x 10
380.00

3x8
190.00

3 x 10

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

5 x 10
240.00

5 x 10
385.00

5x8
195.00

5 x 10

3 x 10
240.00

3 x 10
385.00

3x8
195.00

3 x 10

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

5 x 10
245.00

5 x 10
390.00

5x8
195.00

5 x 10

3 x 10
245.00

3 x 10
390.00

3x8
195.00

3 x 10

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

5 x 10
245.00

5 x 10
395.00

5x8
200.00

5 x 10

3 x 10
245.00

3 x 10
395.00

3x8
200.00

3 x 10

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

5 x 10
250.00

5 x 10
400.00

5x8
200.00

5 x 10

3 x 10
250.00

3 x 10
400.00

3x8
200.00

3 x 10

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

5 x 10
250.00

5 x 10
405.00

5x8
205.00

5 x 10

3 x 10
250.00

3 x 10
405.00

3x8
205.00

3 x 10

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

5 x 10
255.00

5 x 10
410.00

5x8
205.00

5 x 10

3 x 10
255.00

3 x 10
410.00

3x8
205.00

3 x 10

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

5 x 10
255.00

5 x 10
415.00

5x8
210.00

5 x 10

3 x 10
255.00

3 x 10
415.00

3x8
210.00

3 x 10

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

5 x 10
260.00

5 x 10
420.00

5x8
210.00

5 x 10

3 x 10
260.00

3 x 10
420.00

3x8
210.00

3 x 10

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

5 x 10
260.00

5 x 10
425.00

5x8
215.00

5 x 10

3 x 10
260.00

3 x 10
425.00

3x8
215.00

3 x 10

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

5 x 10
265.00

5 x 10
430.00

5x8
215.00

5 x 10

3 x 10
265.00

3 x 10
430.00

3x8
215.00

3 x 10

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

5 x 10
265.00

5 x 10
435.00

5x8
220.00

5 x 10

3 x 10
265.00

3 x 10
435.00

3x8
220.00

3 x 10

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

5 x 10
270.00

5 x 10
440.00

5x8
220.00

5 x 10

3 x 10
270.00

3 x 10
440.00

3x8
220.00

3 x 10

CYCLE:

1
2
3
4
5
10Jan2011 07Feb2011 07Mar2011 04Apr2011 02May2011
300
NA
NA
NA
NA

Weight
Average Weight
1RM Projection (Top Workset)
Squat
880.95
Bench Press
440.06
Deadlift
704.60
Shoulder Press
352.71
Strength/Weight Ratio
Squat Ratio
2.94
Bench Press Ratio
1.47
Deadlift Ratio
2.35
Shoulder Press Ratio
1.18
GRAPHS:

890.20
444.68
713.84
357.34

899.44
449.30
723.08
361.96

908.68
453.93
732.33
366.58

917.93
458.55
741.57
371.20

Squat
1,020.00
1,000.00
980.00
960.00
940.00
920.00
900.00
880.00
860.00
840.00
820.00
405 405 406 406 406 406 407 407 407 408 408 408 408
53 81 09 37 65 93 21 49 77 05 33 61 89

Deadlift
840.00
820.00
800.00
780.00
760.00
740.00
720.00
700.00
680.00
660.00
640.00
405 405 406 406 406 406 407 407 407 408 408 408 408
53 81 09 37 65 93 21 49 77 05 33 61 89

Squat Ratio
3.50
3.00
2.50
2.00
1.50
1.00
0.50
405 405 406 406 406 406 407 407 407 408 408 408 408
53 81 09 37 65 93 21 49 77 05 33 61 89

Deadlift Ratio
2.50
2.00
1.50
1.00
0.50
405 405 406 406 406 406 407 407 407 408 408 408 408
53 81 09 37 65 93 21 49 77 05 33 61 89

Weight
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00
405 405 406 406 406 406 407 407 407 408 408 408 408
53 81 09 37 65 93 21 49 77 05 33 61 89

50.00
0.00
405 405 406 406 406 406 407 407 407 408 408 408 408
53 81 09 37 65 93 21 49 77 05 33 61 89

6
7
8
9
10
11
12
30May2011 27Jun2011 25Jul2011 22Aug2011 19Sep2011 17Oct2011 14Nov2011
NA
NA
NA
NA
NA
NA
NA
300
927.17
463.17
750.81
375.82

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

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

8 408 408 408


33 61 89

8 408 408 408


33 61 89

405 405 406 406 406 406 407 407 407 408 408 408 408
53 81 09 37 65 93 21 49 77 05 33 61 89

Shoulder Press
420.00
410.00
400.00
390.00
380.00
370.00
360.00
350.00
340.00
330.00
320.00
405 405 406 406 406 406 407 407 407 408 408 408 408
53 81 09 37 65 93 21 49 77 05 33 61 89

Bench Press Ratio


1.60
1.40
1.20
1.00
0.80
0.60
0.40
0.20
405 405 406 406 406 406 407 407 407 408 408 408 408
53 81 09 37 65 93 21 49 77 05 33 61 89

408 408 408


33 61 89

Shoulder Press Ratio


1.40
1.20
1.00
0.80
0.60
0.40
0.20
408 408 408
33 61 89

8 408 408 408


33 61 89

405 405 406 406 406 406 407 407 407 408 408 408 408
53 81 09 37 65 93 21 49 77 05 33 61 89

8 408 408 408


33 61 89

13
12Dec2011
NA

991.87
495.52
815.51
408.17
-