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Wendler's 5/3/1 Spreadsheet v1.28By Jon K / Poteto
Latest Version:
Suggestions:
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.
Frequently Asked Questions:1. Can I change the spreadsheet to a 3 / 2 / 1 / etc day template?
perform more than one lift per day on the "Days worked out" table (Inputs page).
What's New in 1.28:1. 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 1.27:1. Weekly 1RM calculated on your top workset2. Boring but Big assistance schedule (you can select the % on the Inputs page) or delete the columns if you're not using them
Instructions
http://www.mediafire.com/531spreadsheet
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
CLICK TO GO
Thanks 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. I do not earn any money (nor want to) from this spreadsheet or from your purchase of the e-Book from this link.
v1.28
v1.27
Boring but Big assistance schedule (you can select the % on the Inputs page) or delete the columns if you're not using them
Questions 5/3/1 Schedule Statistics
, with each lift performed per day. You can select identical days if you
Instructions:1.
2.
3.
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.
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.
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.
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.
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.
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
General:I measure weights using:
I currently weigh:
I use Olympic bars weighing:I'd prefer seeing:
I'd like to round to the nearest:
I'd like my Boring But Big to be at:
5/3/1 plan:I intend to do the following lifts beginning:
Day 1:Day 2:Day 3:Day 4:
My current lifts:Squat:
Bench Press:Deadlift:
Shoulder Press:
5/3/1 progression:I will increase my lifts every cycle (4 weeks) by:
Squat:Bench Press:
Deadlift:Shoulder Press:
Edit the cells in blue ONLY
All done, take me to my schedule
lbs300 lbs
45 lbsFull weight + bar
5 lbs
50% of my projected 1RM (optional)
10-Jan-11Squat on MonBench Press on WedDeadlift on ThuShoulder Press on Fri
1000 lbs for: 3 reps (1RM: 1059500 lbs for: 3 reps (1RM: 529800 lbs for: 3 reps (1RM: 847400 lbs for: 3 reps (1RM: 424
10 lbs5 lbs
10 lbs5 lbs
All done, take me to my schedule
lbs)lbs)lbs)lbs)
Page 8 of 21 | 04/07/2023
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
CYCLE 1 10 Jan to 04 Feb 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,059 953 Week 1 Week 2 Week 3 Week 4Bench Press 529 476 65% 70% 75% 40%Deadlift 847 762 75% 80% 85% 50%Shoulder Press 424 382 85% 90% 95% 60%Core LiftSquat Mon, 10 Jan Mon, 17 Jan Mon, 24 Jan Mon, 31 Jan Weeks 1 to 3 Week 4
Set 1 620.00 665.00 715.00 380.00 475.00 475.00 Set 2 715.00 760.00 810.00 475.00 Set 3 810.00 860.00 905.00 570.00 0.00% 0.00%
PR: Set 3 10 NA 1080.29 #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 12 Jan Wed, 19 Jan Wed, 26 Jan Wed, 02 Feb
Set 1 310.00 335.00 355.00 190.00 240.00 240.00 Set 2 355.00 380.00 405.00 240.00 Set 3 405.00 430.00 450.00 285.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Thu, 13 Jan Thu, 20 Jan Thu, 27 Jan Thu, 03 Feb
Set 1 495.00 535.00 570.00 305.00 380.00 380.00 Set 2 570.00 610.00 650.00 380.00 Set 3 650.00 685.00 725.00 455.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 14 Jan Fri, 21 Jan Fri, 28 Jan Fri, 04 Feb
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 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
Page 9 of 21 | 04/07/2023
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 2 07 Feb to 04 Mar 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,070 963 Week 1 Week 2 Week 3 Week 4Bench Press 535 481 65% 70% 75% 40%Deadlift 858 772 75% 80% 85% 50%Shoulder Press 430 387 85% 90% 95% 60%Core LiftSquat Mon, 07 Feb Mon, 14 Feb Mon, 21 Feb Mon, 28 Feb Weeks 1 to 3 Week 4
Set 1 625.00 675.00 720.00 385.00 480.00 480.00 Set 2 720.00 770.00 820.00 480.00 Set 3 820.00 865.00 915.00 580.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 09 Feb Wed, 16 Feb Wed, 23 Feb Wed, 02 Mar
Set 1 315.00 335.00 360.00 190.00 240.00 240.00 Set 2 360.00 385.00 410.00 240.00 Set 3 410.00 435.00 455.00 290.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Thu, 10 Feb Thu, 17 Feb Thu, 24 Feb Thu, 03 Mar
Set 1 500.00 540.00 580.00 310.00 385.00 385.00 Set 2 580.00 620.00 655.00 385.00 Set 3 655.00 695.00 735.00 465.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 11 Feb Fri, 18 Feb Fri, 25 Feb Fri, 04 Mar
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 3 330.00 350.00 365.00 230.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Page 10 of 21 | 04/07/2023
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 3 07 Mar to 01 Apr 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,081 973 Week 1 Week 2 Week 3 Week 4Bench Press 540 486 65% 70% 75% 40%Deadlift 869 782 75% 80% 85% 50%Shoulder Press 435 392 85% 90% 95% 60%Core LiftSquat Mon, 07 Mar Mon, 14 Mar Mon, 21 Mar Mon, 28 Mar Weeks 1 to 3 Week 4
Set 1 635.00 680.00 730.00 390.00 485.00 485.00 Set 2 730.00 780.00 825.00 485.00 Set 3 825.00 875.00 925.00 585.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 09 Mar Wed, 16 Mar Wed, 23 Mar Wed, 30 Mar
Set 1 315.00 340.00 365.00 195.00 245.00 245.00 Set 2 365.00 390.00 415.00 245.00 Set 3 415.00 435.00 460.00 290.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Thu, 10 Mar Thu, 17 Mar Thu, 24 Mar Thu, 31 Mar
Set 1 510.00 550.00 585.00 315.00 390.00 390.00 Set 2 585.00 625.00 665.00 390.00 Set 3 665.00 705.00 745.00 470.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 11 Mar Fri, 18 Mar Fri, 25 Mar Fri, 01 Apr
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 3 335.00 350.00 370.00 235.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Page 11 of 21 | 04/07/2023
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 4 04 Apr to 29 Apr 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,092 983 Week 1 Week 2 Week 3 Week 4Bench Press 546 491 65% 70% 75% 40%Deadlift 880 792 75% 80% 85% 50%Shoulder Press 441 397 85% 90% 95% 60%Core LiftSquat Mon, 04 Apr Mon, 11 Apr Mon, 18 Apr Mon, 25 Apr Weeks 1 to 3 Week 4
Set 1 640.00 690.00 735.00 395.00 490.00 490.00 Set 2 735.00 785.00 835.00 490.00 Set 3 835.00 885.00 935.00 590.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 06 Apr Wed, 13 Apr Wed, 20 Apr Wed, 27 Apr
Set 1 320.00 345.00 370.00 195.00 245.00 245.00 Set 2 370.00 395.00 415.00 245.00 Set 3 415.00 440.00 465.00 295.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Thu, 07 Apr Thu, 14 Apr Thu, 21 Apr Thu, 28 Apr
Set 1 515.00 555.00 595.00 315.00 395.00 395.00 Set 2 595.00 635.00 675.00 395.00 Set 3 675.00 715.00 755.00 475.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 08 Apr Fri, 15 Apr Fri, 22 Apr Fri, 29 Apr
Set 1 260.00 280.00 295.00 160.00 200.00 200.00 Set 2 295.00 315.00 335.00 200.00 Set 3 335.00 355.00 375.00 240.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Page 12 of 21 | 04/07/2023
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 5 02 May to 27 May 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,103 993 Week 1 Week 2 Week 3 Week 4Bench Press 551 496 65% 70% 75% 40%Deadlift 891 802 75% 80% 85% 50%Shoulder Press 446 402 85% 90% 95% 60%Core LiftSquat Mon, 02 May Mon, 09 May Mon, 16 May Mon, 23 May Weeks 1 to 3 Week 4
Set 1 645.00 695.00 745.00 395.00 495.00 495.00 Set 2 745.00 795.00 845.00 495.00 Set 3 845.00 895.00 945.00 595.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 04 May Wed, 11 May Wed, 18 May Wed, 25 May
Set 1 320.00 345.00 370.00 200.00 250.00 250.00 Set 2 370.00 395.00 420.00 250.00 Set 3 420.00 445.00 470.00 300.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Thu, 05 May Thu, 12 May Thu, 19 May Thu, 26 May
Set 1 520.00 560.00 600.00 320.00 400.00 400.00 Set 2 600.00 640.00 680.00 400.00 Set 3 680.00 720.00 760.00 480.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 06 May Fri, 13 May Fri, 20 May Fri, 27 May
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 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Page 13 of 21 | 04/07/2023
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 6 30 May to 24 Jun 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,115 1,003 Week 1 Week 2 Week 3 Week 4Bench Press 557 501 65% 70% 75% 40%Deadlift 903 812 75% 80% 85% 50%Shoulder Press 452 407 85% 90% 95% 60%Core LiftSquat Mon, 30 May Mon, 06 Jun Mon, 13 Jun Mon, 20 Jun Weeks 1 to 3 Week 4
Set 1 650.00 700.00 750.00 400.00 500.00 500.00 Set 2 750.00 800.00 855.00 500.00 Set 3 855.00 905.00 955.00 600.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 01 Jun Wed, 08 Jun Wed, 15 Jun Wed, 22 Jun
Set 1 325.00 350.00 375.00 200.00 250.00 250.00 Set 2 375.00 400.00 425.00 250.00 Set 3 425.00 450.00 475.00 300.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Thu, 02 Jun Thu, 09 Jun Thu, 16 Jun Thu, 23 Jun
Set 1 530.00 570.00 610.00 325.00 405.00 405.00 Set 2 610.00 650.00 690.00 405.00 Set 3 690.00 730.00 770.00 485.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 03 Jun Fri, 10 Jun Fri, 17 Jun Fri, 24 Jun
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 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Page 14 of 21 | 04/07/2023
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 7 27 Jun to 22 Jul 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,126 1,013 Week 1 Week 2 Week 3 Week 4Bench Press 562 506 65% 70% 75% 40%Deadlift 914 822 75% 80% 85% 50%Shoulder Press 457 412 85% 90% 95% 60%Core LiftSquat Mon, 27 Jun Mon, 04 Jul Mon, 11 Jul Mon, 18 Jul Weeks 1 to 3 Week 4
Set 1 660.00 710.00 760.00 405.00 505.00 505.00 Set 2 760.00 810.00 860.00 505.00 Set 3 860.00 910.00 960.00 610.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 29 Jun Wed, 06 Jul Wed, 13 Jul Wed, 20 Jul
Set 1 330.00 355.00 380.00 200.00 255.00 255.00 Set 2 380.00 405.00 430.00 255.00 Set 3 430.00 455.00 480.00 305.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Thu, 30 Jun Thu, 07 Jul Thu, 14 Jul Thu, 21 Jul
Set 1 535.00 575.00 615.00 330.00 410.00 410.00 Set 2 615.00 660.00 700.00 410.00 Set 3 700.00 740.00 780.00 495.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 01 Jul Fri, 08 Jul Fri, 15 Jul Fri, 22 Jul
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 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Page 15 of 21 | 04/07/2023
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 8 25 Jul to 19 Aug 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,137 1,023 Week 1 Week 2 Week 3 Week 4Bench Press 568 511 65% 70% 75% 40%Deadlift 925 832 75% 80% 85% 50%Shoulder Press 463 417 85% 90% 95% 60%Core LiftSquat Mon, 25 Jul Mon, 01 Aug Mon, 08 Aug Mon, 15 Aug Weeks 1 to 3 Week 4
Set 1 665.00 715.00 765.00 410.00 510.00 510.00 Set 2 765.00 820.00 870.00 510.00 Set 3 870.00 920.00 970.00 615.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 27 Jul Wed, 03 Aug Wed, 10 Aug Wed, 17 Aug
Set 1 330.00 360.00 385.00 205.00 255.00 255.00 Set 2 385.00 410.00 435.00 255.00 Set 3 435.00 460.00 485.00 305.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Thu, 28 Jul Thu, 04 Aug Thu, 11 Aug Thu, 18 Aug
Set 1 540.00 585.00 625.00 335.00 415.00 415.00 Set 2 625.00 665.00 705.00 415.00 Set 3 705.00 750.00 790.00 500.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 29 Jul Fri, 05 Aug Fri, 12 Aug Fri, 19 Aug
Set 1 270.00 290.00 310.00 165.00 210.00 210.00 Set 2 310.00 335.00 355.00 210.00 Set 3 355.00 375.00 395.00 250.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Page 16 of 21 | 04/07/2023
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 9 22 Aug to 16 Sep 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,148 1,033 Week 1 Week 2 Week 3 Week 4Bench Press 573 516 65% 70% 75% 40%Deadlift 936 842 75% 80% 85% 50%Shoulder Press 468 422 85% 90% 95% 60%Core LiftSquat Mon, 22 Aug Mon, 29 Aug Mon, 05 Sep Mon, 12 Sep Weeks 1 to 3 Week 4
Set 1 670.00 725.00 775.00 415.00 515.00 515.00 Set 2 775.00 825.00 880.00 515.00 Set 3 880.00 930.00 980.00 620.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 24 Aug Wed, 31 Aug Wed, 07 Sep Wed, 14 Sep
Set 1 335.00 360.00 385.00 205.00 260.00 260.00 Set 2 385.00 415.00 440.00 260.00 Set 3 440.00 465.00 490.00 310.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Thu, 25 Aug Thu, 01 Sep Thu, 08 Sep Thu, 15 Sep
Set 1 545.00 590.00 630.00 335.00 420.00 420.00 Set 2 630.00 675.00 715.00 420.00 Set 3 715.00 760.00 800.00 505.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 26 Aug Fri, 02 Sep Fri, 09 Sep Fri, 16 Sep
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 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Page 17 of 21 | 04/07/2023
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 10 19 Sep to 14 Oct 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,159 1,043 Week 1 Week 2 Week 3 Week 4Bench Press 579 521 65% 70% 75% 40%Deadlift 947 852 75% 80% 85% 50%Shoulder Press 474 427 85% 90% 95% 60%Core LiftSquat Mon, 19 Sep Mon, 26 Sep Mon, 03 Oct Mon, 10 Oct Weeks 1 to 3 Week 4
Set 1 680.00 730.00 780.00 415.00 520.00 520.00 Set 2 780.00 835.00 885.00 520.00 Set 3 885.00 940.00 990.00 625.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 21 Sep Wed, 28 Sep Wed, 05 Oct Wed, 12 Oct
Set 1 340.00 365.00 390.00 210.00 260.00 260.00 Set 2 390.00 415.00 445.00 260.00 Set 3 445.00 470.00 495.00 315.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Thu, 22 Sep Thu, 29 Sep Thu, 06 Oct Thu, 13 Oct
Set 1 555.00 595.00 640.00 340.00 425.00 425.00 Set 2 640.00 680.00 725.00 425.00 Set 3 725.00 765.00 810.00 510.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 23 Sep Fri, 30 Sep Fri, 07 Oct Fri, 14 Oct
Set 1 275.00 300.00 320.00 170.00 215.00 215.00 Set 2 320.00 340.00 365.00 215.00 Set 3 365.00 385.00 405.00 255.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Page 18 of 21 | 04/07/2023
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 11 17 Oct to 11 Nov 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,170 1,053 Week 1 Week 2 Week 3 Week 4Bench Press 585 526 65% 70% 75% 40%Deadlift 958 862 75% 80% 85% 50%Shoulder Press 480 432 85% 90% 95% 60%Core LiftSquat Mon, 17 Oct Mon, 24 Oct Mon, 31 Oct Mon, 07 Nov Weeks 1 to 3 Week 4
Set 1 685.00 735.00 790.00 420.00 525.00 525.00 Set 2 790.00 840.00 895.00 525.00 Set 3 895.00 950.00 1000.00 630.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 19 Oct Wed, 26 Oct Wed, 02 Nov Wed, 09 Nov
Set 1 340.00 370.00 395.00 210.00 265.00 265.00 Set 2 395.00 420.00 445.00 265.00 Set 3 445.00 475.00 500.00 315.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Thu, 20 Oct Thu, 27 Oct Thu, 03 Nov Thu, 10 Nov
Set 1 560.00 605.00 645.00 345.00 430.00 430.00 Set 2 645.00 690.00 735.00 430.00 Set 3 735.00 775.00 820.00 515.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 21 Oct Fri, 28 Oct Fri, 04 Nov Fri, 11 Nov
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 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Page 19 of 21 | 04/07/2023
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 12 14 Nov to 09 Dec 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,181 1,063 Week 1 Week 2 Week 3 Week 4Bench Press 590 531 65% 70% 75% 40%Deadlift 969 872 75% 80% 85% 50%Shoulder Press 485 437 85% 90% 95% 60%Core LiftSquat Mon, 14 Nov Mon, 21 Nov Mon, 28 Nov Mon, 05 Dec Weeks 1 to 3 Week 4
Set 1 690.00 745.00 795.00 425.00 530.00 530.00 Set 2 795.00 850.00 905.00 530.00 Set 3 905.00 955.00 1010.00 640.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 16 Nov Wed, 23 Nov Wed, 30 Nov Wed, 07 Dec
Set 1 345.00 370.00 400.00 210.00 265.00 265.00 Set 2 400.00 425.00 450.00 265.00 Set 3 450.00 480.00 505.00 320.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Thu, 17 Nov Thu, 24 Nov Thu, 01 Dec Thu, 08 Dec
Set 1 565.00 610.00 655.00 350.00 435.00 435.00 Set 2 655.00 700.00 740.00 435.00 Set 3 740.00 785.00 830.00 525.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 18 Nov Fri, 25 Nov Fri, 02 Dec Fri, 09 Dec
Set 1 285.00 305.00 325.00 175.00 220.00 220.00 Set 2 325.00 350.00 370.00 220.00 Set 3 370.00 395.00 415.00 260.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Page 20 of 21 | 04/07/2023
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 13 12 Dec to 06 Jan 2012Core Lift 1RM 90% Wendler PercentagesSquat 1,192 1,073 Week 1 Week 2 Week 3 Week 4Bench Press 596 536 65% 70% 75% 40%Deadlift 980 882 75% 80% 85% 50%Shoulder Press 491 442 85% 90% 95% 60%Core LiftSquat Mon, 12 Dec Mon, 19 Dec Mon, 26 Dec Mon, 02 Jan Weeks 1 to 3 Week 4
Set 1 700.00 750.00 805.00 430.00 535.00 535.00 Set 2 805.00 860.00 910.00 535.00 Set 3 910.00 965.00 1020.00 645.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 14 Dec Wed, 21 Dec Wed, 28 Dec Wed, 04 Jan
Set 1 350.00 375.00 400.00 215.00 270.00 270.00 Set 2 400.00 430.00 455.00 270.00 Set 3 455.00 480.00 510.00 320.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Thu, 15 Dec Thu, 22 Dec Thu, 29 Dec Thu, 05 Jan
Set 1 575.00 620.00 660.00 355.00 440.00 440.00 Set 2 660.00 705.00 750.00 440.00 Set 3 750.00 795.00 840.00 530.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 16 Dec Fri, 23 Dec Fri, 30 Dec Fri, 06 Jan
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 3 375.00 395.00 420.00 265.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
CYCLE: 1 2 3 4 5 6 7 8 9 10 11 12 1310 Jan 2011 07 Feb 2011 07 Mar 2011 04 Apr 2011 02 May 2011 30 May 2011 27 Jun 2011 25 Jul 2011 22 Aug 2011 19 Sep 2011 17 Oct 2011 14 Nov 2011 12 Dec 2011
Weight 300.00 300.00 Average Weight 300.00 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/ABench 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/ADeadlift #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/AShoulder 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/AStrength/Weight RatioSquat Ratio - - - - - - - - - - - - - Bench Press Ratio - - - - - - - - - - - - - Deadlift Ratio - - - - - - - - - - - - - Shoulder Press Ratio - - - - - - - - - - - - -
GRAPHS:
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-11
2-May-
11
30-May-
11
27-Jun-11
25-Jul-1
1
22-Aug-11
19-Sep-11
17-Oct-
11
14-Nov-11
12-Dec-11
-
2.00
4.00
6.00
8.00
10.00
12.00 Squat
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-11
2-May-
11
30-May-
11
27-Jun-11
25-Jul-1
1
22-Aug-11
19-Sep-11
17-Oct-
11
14-Nov-11
12-Dec-11
-
2.00
4.00
6.00
8.00
10.00
12.00 Bench Press
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-11
2-May-
11
30-May-
11
27-Jun-11
25-Jul-1
1
22-Aug-11
19-Sep-11
17-Oct-
11
14-Nov-11
12-Dec-11
-
2.00
4.00
6.00
8.00
10.00
12.00 Deadlift
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-11
2-May-
11
30-May-
11
27-Jun-11
25-Jul-1
1
22-Aug-11
19-Sep-11
17-Oct-
11
14-Nov-11
12-Dec-11
-
2.00
4.00
6.00
8.00
10.00
12.00 Shoulder Press
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-11
2-May-
11
30-May-
11
27-Jun-11
25-Jul-1
1
22-Aug-11
19-Sep-11
17-Oct-
11
14-Nov-11
12-Dec-11
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Squat Ratio
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-11
2-May-
11
30-May-
11
27-Jun-11
25-Jul-1
1
22-Aug-11
19-Sep-11
17-Oct-
11
14-Nov-11
12-Dec-11
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Bench Press Ratio
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-11
2-May-
11
30-May-
11
27-Jun-11
25-Jul-1
1
22-Aug-11
19-Sep-11
17-Oct-
11
14-Nov-11
12-Dec-11
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Deadlift Ratio
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-11
2-May-
11
30-May-
11
27-Jun-11
25-Jul-1
1
22-Aug-11
19-Sep-11
17-Oct-
11
14-Nov-11
12-Dec-11
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Shoulder Press Ratio
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-11
2-May-
11
30-May-
11
27-Jun-11
25-Jul-1
1
22-Aug-11
19-Sep-11
17-Oct-
11
14-Nov-11
12-Dec-11
0.00
50.00
100.00
150.00
200.00
250.00
300.00
350.00 Weight
