Wendler's 5/3/1 Spreadsheet v1.28By Jon K / Poteto Latest
Version: Suggestions: http://www.mediafire.com/531spreadsheet
[email protected]
Thanks for downloading. This spreadsheet was designed to be easy
to use, functional, customiza
Disclaimer: This spreadsheet was made for personal use only, and
is not affiliated with Jim Wendler. Please b This is not intended
to teach you about the 5/3/1 program. I do not earn any money (nor
want to Buy Jim Wendler's 5/3/1 e-Book here
Frequently Asked Questions: 1. Can I change the spreadsheet to a
3 / 2 / 1 / etc day template? The spreadsheet currently only
supports a 4 day template, with each lift performed per day.
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 2. Formatting adjustments and simpler inputs/questions
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) or delete the colum
CLICK TO GO Instructions Questions 5/3/1 Schedule
unctional, customizable AND easy on the eyes.
im Wendler. Please buy his e-Book to learn more about 5/3/1.
money (nor want to) from this spreadsheet or from your purchase of
the e-Book from this link.
performed per day. You can select identical days if you
ased on Week 3 last set)
e) or delete the columns if you're not using them
Statistics
ok from this link.
v1.28
v1.27
Instructions: 1. Because the schedule has already been
formatted, printing is a breeze. Each cycle appears on notebook at
home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the
print dialog, then h
2. The statistics page tracks your performance on the top
workset (1+) of the third week of each c repetitions performed on
the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight
ratio s every cycle (on the statistics page in blue). The graphs
provide an easy visual way to monitor y
3. Please feel free to modify the spreadsheet to your
requirements. However, please note that I m spreadsheet.
e. Each cycle appears on its own page so you can bring printouts
to the gym and leave your 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 the he strength/weight ratio statistic also
requires your bodyweight to be entered at the beginning of sy
visual way to monitor your increases in strength as you progress
through 5/3/1.
ever, please note that I may not be able to offer you any
support if your modification breaks the
Edit the cells in blue ONLYGeneral: 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:
All done, take me
lbs 300 45 Full weight + bar 5 50%
lbs lbs lbs of my projected 1RM (optional)
10-Jan-11 Squat Bench Press Deadlift Shoulder Press on on on on
Mon Wed Thu Fri
1000 500 800 400
lbs lbs lbs lbs
for: for: for: for:
3 3 3 3
reps reps reps reps
10 5 10 5
lbs lbs lbs lbs
take me to my schedule
(1RM: (1RM: (1RM: (1RM:
1059 lbs) 529 lbs) 847 lbs) 424 lbs)
edule
Week 1: 3x5+
Week 2: 3x3+ 90% 1,059 529 847 424 953 476 762 382 Mon, 17 Jan
665.00 760.00 860.00 Wed, 19 Jan 335.00 380.00 430.00 Thu, 20 Jan
535.00 610.00 685.00 Fri, 21 Jan 265.00 305.00 345.00
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) 10 Jan to 04 Feb
2011
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Wendler Percentages
Week 2 Week 3 70% 75% 80% 85% 90% 95%
CYCLE 1Core Lift Squat Bench Press Deadlift Shoulder Press Core
Lift Squat Set Set Set PR: Set Bench Press Set Set Set PR: Set
Deadlift Set Set Set PR: Set Shoulder Press Set Set Set PR: Set 1 2
3 3 1 2 3 3 1 2 3 3 1 2 3 3 1RM
Week 1 65% 75% 85% Mon, 24 Jan 715.00 810.00 905.00 Wed, 26 Jan
355.00 405.00 450.00 Thu, 27 Jan 570.00 650.00 725.00 Fri, 28 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 Thu, 03 Feb 305.00 380.00 455.00 NA
Fri, 04 Feb 155.00 190.00 230.00 NA
Mon, 10 Jan 620.00 715.00 810.00 10 Wed, 12 Jan 310.00 355.00
405.00 Thu, 13 Jan 495.00 570.00 650.00 Fri, 14 Jan 250.00 285.00
325.00
1080.29
0.00% #N/A
0.00% #N/A
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Page 12 of 38 | 01/11/2012
Week 1: 3x5+
Week 2: 3x3+ 90% 1,070 535 858 430 963 481 772 387 Mon, 14 Feb
675.00 770.00 865.00 Wed, 16 Feb 335.00 385.00 435.00 Thu, 17 Feb
540.00 620.00 695.00 Fri, 18 Feb 270.00 310.00 350.00
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) 07 Feb to 04 Mar
2011
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Wendler Percentages
Week 2 Week 3 70% 75% 80% 85% 90% 95%
CYCLE 2Core Lift Squat Bench Press Deadlift Shoulder Press Core
Lift Squat Set Set Set PR: Set Bench Press Set Set Set PR: Set
Deadlift Set Set Set PR: Set Shoulder Press Set Set Set PR: Set 1 2
3 3 1 2 3 3 1 2 3 3 1 2 3 3 1RM
Week 1 65% 75% 85% Mon, 21 Feb 720.00 820.00 915.00 Wed, 23 Feb
360.00 410.00 455.00 Thu, 24 Feb 580.00 655.00 735.00 Fri, 25 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 Thu, 03 Mar 310.00 385.00 465.00 NA
Fri, 04 Mar 155.00 195.00 230.00 NA
Mon, 07 Feb 625.00 720.00 820.00 Wed, 09 Feb 315.00 360.00
410.00 Thu, 10 Feb 500.00 580.00 655.00 Fri, 11 Feb 250.00 290.00
330.00
#N/A
0.00% #N/A
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Page 13 of 38 | 01/11/2012
Week 1: 3x5+
Week 2: 3x3+ 90% 1,081 540 869 435 973 486 782 392 Mon, 14 Mar
680.00 780.00 875.00 Wed, 16 Mar 340.00 390.00 435.00 Thu, 17 Mar
550.00 625.00 705.00 Fri, 18 Mar 275.00 315.00 350.00
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) 07 Mar to 01 Apr
2011
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Wendler Percentages
Week 2 Week 3 70% 75% 80% 85% 90% 95%
CYCLE 3Core Lift Squat Bench Press Deadlift Shoulder Press Core
Lift Squat Set Set Set PR: Set Bench Press Set Set Set PR: Set
Deadlift Set Set Set PR: Set Shoulder Press Set Set Set PR: Set 1 2
3 3 1 2 3 3 1 2 3 3 1 2 3 3 1RM
Week 1 65% 75% 85% Mon, 21 Mar 730.00 825.00 925.00 Wed, 23 Mar
365.00 415.00 460.00 Thu, 24 Mar 585.00 665.00 745.00 Fri, 25 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 Thu, 31 Mar 315.00 390.00 470.00 NA
Fri, 01 Apr 155.00 195.00 235.00 NA
Mon, 07 Mar 635.00 730.00 825.00 Wed, 09 Mar 315.00 365.00
415.00 Thu, 10 Mar 510.00 585.00 665.00 Fri, 11 Mar 255.00 295.00
335.00
#N/A
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Page 14 of 38 | 01/11/2012
Week 1: 3x5+
Week 2: 3x3+ 90% 1,092 546 880 441 983 491 792 397 Mon, 11 Apr
690.00 785.00 885.00 Wed, 13 Apr 345.00 395.00 440.00 Thu, 14 Apr
555.00 635.00 715.00 Fri, 15 Apr 280.00 315.00 355.00
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) 04 Apr to 29 Apr
2011
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Wendler Percentages
Week 2 Week 3 70% 75% 80% 85% 90% 95%
CYCLE 4Core Lift Squat Bench Press Deadlift Shoulder Press Core
Lift Squat Set Set Set PR: Set Bench Press Set Set Set PR: Set
Deadlift Set Set Set PR: Set Shoulder Press Set Set Set PR: Set 1 2
3 3 1 2 3 3 1 2 3 3 1 2 3 3 1RM
Week 1 65% 75% 85% Mon, 18 Apr 735.00 835.00 935.00 Wed, 20 Apr
370.00 415.00 465.00 Thu, 21 Apr 595.00 675.00 755.00 Fri, 22 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 Thu, 28 Apr 315.00 395.00 475.00 NA
Fri, 29 Apr 160.00 200.00 240.00 NA
Mon, 04 Apr 640.00 735.00 835.00 Wed, 06 Apr 320.00 370.00
415.00 Thu, 07 Apr 515.00 595.00 675.00 Fri, 08 Apr 260.00 295.00
335.00
#N/A
0.00% #N/A
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Page 15 of 38 | 01/11/2012
Week 1: 3x5+
Week 2: 3x3+ 90% 1,103 551 891 446 993 496 802 402 Mon, 09 May
695.00 795.00 895.00 Wed, 11 May 345.00 395.00 445.00 Thu, 12 May
560.00 640.00 720.00 Fri, 13 May 280.00 320.00 360.00
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) 02 May to 27 May
2011
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Wendler Percentages
Week 2 Week 3 70% 75% 80% 85% 90% 95%
CYCLE 5Core Lift Squat Bench Press Deadlift Shoulder Press Core
Lift Squat Set Set Set PR: Set Bench Press Set Set Set PR: Set
Deadlift Set Set Set PR: Set Shoulder Press Set Set Set PR: Set 1 2
3 3 1 2 3 3 1 2 3 3 1 2 3 3 1RM
Week 1 65% 75% 85% Mon, 16 May 745.00 845.00 945.00 Wed, 18 May
370.00 420.00 470.00 Thu, 19 May 600.00 680.00 760.00 Fri, 20 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 Thu, 26 May 320.00 400.00 480.00 NA
Fri, 27 May 160.00 200.00 240.00 NA
Mon, 02 May 645.00 745.00 845.00 Wed, 04 May 320.00 370.00
420.00 Thu, 05 May 520.00 600.00 680.00 Fri, 06 May 260.00 300.00
340.00
#N/A
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Page 16 of 38 | 01/11/2012
Week 1: 3x5+
Week 2: 3x3+ 90% 1,115 557 903 452 1,003 501 812 407 Mon, 06 Jun
700.00 800.00 905.00 Wed, 08 Jun 350.00 400.00 450.00 Thu, 09 Jun
570.00 650.00 730.00 Fri, 10 Jun 285.00 325.00 365.00
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) 30 May to 24 Jun
2011
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Wendler Percentages
Week 2 Week 3 70% 75% 80% 85% 90% 95%
CYCLE 6Core Lift Squat Bench Press Deadlift Shoulder Press Core
Lift Squat Set Set Set PR: Set Bench Press Set Set Set PR: Set
Deadlift Set Set Set PR: Set Shoulder Press Set Set Set PR: Set 1 2
3 3 1 2 3 3 1 2 3 3 1 2 3 3 1RM
Week 1 65% 75% 85% Mon, 13 Jun 750.00 855.00 955.00 Wed, 15 Jun
375.00 425.00 475.00 Thu, 16 Jun 610.00 690.00 770.00 Fri, 17 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 Thu, 23 Jun 325.00 405.00 485.00 NA
Fri, 24 Jun 165.00 205.00 245.00 NA
Mon, 30 May 650.00 750.00 855.00 Wed, 01 Jun 325.00 375.00
425.00 Thu, 02 Jun 530.00 610.00 690.00 Fri, 03 Jun 265.00 305.00
345.00
#N/A
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Page 17 of 38 | 01/11/2012
Week 1: 3x5+
Week 2: 3x3+ 90% 1,126 562 914 457 1,013 506 822 412 Mon, 04 Jul
710.00 810.00 910.00 Wed, 06 Jul 355.00 405.00 455.00 Thu, 07 Jul
575.00 660.00 740.00 Fri, 08 Jul 290.00 330.00 370.00
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) 27 Jun to 22 Jul
2011
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Wendler Percentages
Week 2 Week 3 70% 75% 80% 85% 90% 95%
CYCLE 7Core Lift Squat Bench Press Deadlift Shoulder Press Core
Lift Squat Set Set Set PR: Set Bench Press Set Set Set PR: Set
Deadlift Set Set Set PR: Set Shoulder Press Set Set Set PR: Set 1 2
3 3 1 2 3 3 1 2 3 3 1 2 3 3 1RM
Week 1 65% 75% 85% Mon, 11 Jul 760.00 860.00 960.00 Wed, 13 Jul
380.00 430.00 480.00 Thu, 14 Jul 615.00 700.00 780.00 Fri, 15 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 Thu, 21 Jul 330.00 410.00 495.00 NA
Fri, 22 Jul 165.00 205.00 245.00 NA
Mon, 27 Jun 660.00 760.00 860.00 Wed, 29 Jun 330.00 380.00
430.00 Thu, 30 Jun 535.00 615.00 700.00 Fri, 01 Jul 270.00 310.00
350.00
#N/A
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Page 18 of 38 | 01/11/2012
Week 1: 3x5+
Week 2: 3x3+ 90% 1,137 568 925 463 1,023 511 832 417 Mon, 01 Aug
715.00 820.00 920.00 Wed, 03 Aug 360.00 410.00 460.00 Thu, 04 Aug
585.00 665.00 750.00 Fri, 05 Aug 290.00 335.00 375.00
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) 25 Jul to 19 Aug
2011
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Wendler Percentages
Week 2 Week 3 70% 75% 80% 85% 90% 95%
CYCLE 8Core Lift Squat Bench Press Deadlift Shoulder Press Core
Lift Squat Set Set Set PR: Set Bench Press Set Set Set PR: Set
Deadlift Set Set Set PR: Set Shoulder Press Set Set Set PR: Set 1 2
3 3 1 2 3 3 1 2 3 3 1 2 3 3 1RM
Week 1 65% 75% 85% Mon, 08 Aug 765.00 870.00 970.00 Wed, 10 Aug
385.00 435.00 485.00 Thu, 11 Aug 625.00 705.00 790.00 Fri, 12 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 Thu, 18 Aug 335.00 415.00 500.00 NA
Fri, 19 Aug 165.00 210.00 250.00 NA
Mon, 25 Jul 665.00 765.00 870.00 Wed, 27 Jul 330.00 385.00
435.00 Thu, 28 Jul 540.00 625.00 705.00 Fri, 29 Jul 270.00 310.00
355.00
#N/A
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Page 19 of 38 | 01/11/2012
Week 1: 3x5+
Week 2: 3x3+ 90% 1,148 573 936 468 1,033 516 842 422 Mon, 29 Aug
725.00 825.00 930.00 Wed, 31 Aug 360.00 415.00 465.00 Thu, 01 Sep
590.00 675.00 760.00 Fri, 02 Sep 295.00 335.00 380.00
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) 22 Aug to 16 Sep
2011
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Wendler Percentages
Week 2 Week 3 70% 75% 80% 85% 90% 95%
CYCLE 9Core Lift Squat Bench Press Deadlift Shoulder Press Core
Lift Squat Set Set Set PR: Set Bench Press Set Set Set PR: Set
Deadlift Set Set Set PR: Set Shoulder Press Set Set Set PR: Set 1 2
3 3 1 2 3 3 1 2 3 3 1 2 3 3 1RM
Week 1 65% 75% 85% Mon, 05 Sep 775.00 880.00 980.00 Wed, 07 Sep
385.00 440.00 490.00 Thu, 08 Sep 630.00 715.00 800.00 Fri, 09 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 Thu, 15 Sep 335.00 420.00 505.00 NA
Fri, 16 Sep 170.00 210.00 255.00 NA
Mon, 22 Aug 670.00 775.00 880.00 Wed, 24 Aug 335.00 385.00
440.00 Thu, 25 Aug 545.00 630.00 715.00 Fri, 26 Aug 275.00 315.00
360.00
#N/A
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Page 20 of 38 | 01/11/2012
Week 1: 3x5+
Week 2: 3x3+ 90% 1,159 579 947 474 1,043 521 852 427 Mon, 26 Sep
730.00 835.00 940.00 Wed, 28 Sep 365.00 415.00 470.00 Thu, 29 Sep
595.00 680.00 765.00 Fri, 30 Sep 300.00 340.00 385.00
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) 19 Sep to 14 Oct
2011
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Wendler Percentages
Week 2 Week 3 70% 75% 80% 85% 90% 95%
CYCLE 10Core Lift Squat Bench Press Deadlift Shoulder Press Core
Lift Squat Set Set Set PR: Set Bench Press Set Set Set PR: Set
Deadlift Set Set Set PR: Set Shoulder Press Set Set Set PR: Set 1 2
3 3 1 2 3 3 1 2 3 3 1 2 3 3 1RM
Week 1 65% 75% 85% Mon, 03 Oct 780.00 885.00 990.00 Wed, 05 Oct
390.00 445.00 495.00 Thu, 06 Oct 640.00 725.00 810.00 Fri, 07 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 Thu, 13 Oct 340.00 425.00 510.00 NA
Fri, 14 Oct 170.00 215.00 255.00 NA
Mon, 19 Sep 680.00 780.00 885.00 Wed, 21 Sep 340.00 390.00
445.00 Thu, 22 Sep 555.00 640.00 725.00 Fri, 23 Sep 275.00 320.00
365.00
#N/A
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Page 21 of 38 | 01/11/2012
Week 1: 3x5+
Week 2: 3x3+ 90% 1,170 585 958 480 1,053 526 862 432 Mon, 24 Oct
735.00 840.00 950.00 Wed, 26 Oct 370.00 420.00 475.00 Thu, 27 Oct
605.00 690.00 775.00 Fri, 28 Oct 300.00 345.00 390.00
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) 17 Oct to 11 Nov
2011
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Wendler Percentages
Week 2 Week 3 70% 75% 80% 85% 90% 95%
CYCLE 11Core Lift Squat Bench Press Deadlift Shoulder Press Core
Lift Squat Set Set Set PR: Set Bench Press Set Set Set PR: Set
Deadlift Set Set Set PR: Set Shoulder Press Set Set Set PR: Set 1 2
3 3 1 2 3 3 1 2 3 3 1 2 3 3 1RM
Week 1 65% 75% 85% Mon, 31 Oct 790.00 895.00 1000.00 Wed, 02 Nov
395.00 445.00 500.00 Thu, 03 Nov 645.00 735.00 820.00 Fri, 04 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 Thu, 10 Nov 345.00 430.00 515.00 NA
Fri, 11 Nov 175.00 215.00 260.00 NA
Mon, 17 Oct 685.00 790.00 895.00 Wed, 19 Oct 340.00 395.00
445.00 Thu, 20 Oct 560.00 645.00 735.00 Fri, 21 Oct 280.00 325.00
365.00
#N/A
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Page 22 of 38 | 01/11/2012
Week 1: 3x5+
Week 2: 3x3+ 90% 1,181 590 969 485 1,063 531 872 437 Mon, 21 Nov
745.00 850.00 955.00 Wed, 23 Nov 370.00 425.00 480.00 Thu, 24 Nov
610.00 700.00 785.00 Fri, 25 Nov 305.00 350.00 395.00
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) 14 Nov to 09 Dec
2011
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Wendler Percentages
Week 2 Week 3 70% 75% 80% 85% 90% 95%
CYCLE 12Core Lift Squat Bench Press Deadlift Shoulder Press Core
Lift Squat Set Set Set PR: Set Bench Press Set Set Set PR: Set
Deadlift Set Set Set PR: Set Shoulder Press Set Set Set PR: Set 1 2
3 3 1 2 3 3 1 2 3 3 1 2 3 3 1RM
Week 1 65% 75% 85% Mon, 28 Nov 795.00 905.00 1010.00 Wed, 30 Nov
400.00 450.00 505.00 Thu, 01 Dec 655.00 740.00 830.00 Fri, 02 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 Thu, 08 Dec 350.00 435.00 525.00 NA
Fri, 09 Dec 175.00 220.00 260.00 NA
Mon, 14 Nov 690.00 795.00 905.00 Wed, 16 Nov 345.00 400.00
450.00 Thu, 17 Nov 565.00 655.00 740.00 Fri, 18 Nov 285.00 325.00
370.00
#N/A
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Page 23 of 38 | 01/11/2012
Week 1: 3x5+
Week 2: 3x3+ 90% 1,192 596 980 491 1,073 536 882 442 Mon, 19 Dec
750.00 860.00 965.00 Wed, 21 Dec 375.00 430.00 480.00 Thu, 22 Dec
620.00 705.00 795.00 Fri, 23 Dec 310.00 355.00 395.00
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) 12 Dec to 06 Jan
2012
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Wendler Percentages
Week 2 Week 3 70% 75% 80% 85% 90% 95%
CYCLE 13Core Lift Squat Bench Press Deadlift Shoulder Press Core
Lift Squat Set Set Set PR: Set Bench Press Set Set Set PR: Set
Deadlift Set Set Set PR: Set Shoulder Press Set Set Set PR: Set 1 2
3 3 1 2 3 3 1 2 3 3 1 2 3 3 1RM
Week 1 65% 75% 85% Mon, 26 Dec 805.00 910.00 1020.00 Wed, 28 Dec
400.00 455.00 510.00 Thu, 29 Dec 660.00 750.00 840.00 Fri, 30 Dec
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 Thu, 05 Jan 355.00 440.00 530.00 NA
Fri, 06 Jan 175.00 220.00 265.00 NA
Mon, 12 Dec 700.00 805.00 910.00 Wed, 14 Dec 350.00 400.00
455.00 Thu, 15 Dec 575.00 660.00 750.00 Fri, 16 Dec 285.00 330.00
375.00
#N/A
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0.00% #N/A
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0.00% #N/A
0.00% #N/A
Page 24 of 38 | 01/11/2012
Boring But Big: 50.00% Wendler Percentages Week 4 40% 50% 60%
Weeks 1 to 3 475.00 Week 4 475.00
10 Jan to 04 Feb 2011
5 x 10 240.00
3 x 10 240.00
5 x 10 380.00
3 x 10 380.00
5x8 190.00
3x8 190.00
5 x 10
3 x 10
Page 25 of 38 | 01/11/2012
Boring But Big: 50.00% Wendler Percentages Week 4 40% 50% 60%
Weeks 1 to 3 480.00 Week 4 480.00
07 Feb to 04 Mar 2011
5 x 10 240.00
3 x 10 240.00
5 x 10 385.00
3 x 10 385.00
5x8 195.00
3x8 195.00
5 x 10
3 x 10
Page 26 of 38 | 01/11/2012
Boring But Big: 50.00% Wendler Percentages Week 4 40% 50% 60%
Weeks 1 to 3 485.00 Week 4 485.00
07 Mar to 01 Apr 2011
5 x 10 245.00
3 x 10 245.00
5 x 10 390.00
3 x 10 390.00
5x8 195.00
3x8 195.00
5 x 10
3 x 10
Page 27 of 38 | 01/11/2012
Boring But Big: 50.00% Wendler Percentages Week 4 40% 50% 60%
Weeks 1 to 3 490.00 Week 4 490.00
04 Apr to 29 Apr 2011
5 x 10 245.00
3 x 10 245.00
5 x 10 395.00
3 x 10 395.00
5x8 200.00
3x8 200.00
5 x 10
3 x 10
Page 28 of 38 | 01/11/2012
Boring But Big: 50.00% Wendler Percentages Week 4 40% 50% 60%
Weeks 1 to 3 495.00 Week 4 495.00
2 May to 27 May 2011
5 x 10 250.00
3 x 10 250.00
5 x 10 400.00
3 x 10 400.00
5x8 200.00
3x8 200.00
5 x 10
3 x 10
Page 29 of 38 | 01/11/2012
Boring But Big: 50.00% Wendler Percentages Week 4 40% 50% 60%
Weeks 1 to 3 500.00 Week 4 500.00
30 May to 24 Jun 2011
5 x 10 250.00
3 x 10 250.00
5 x 10 405.00
3 x 10 405.00
5x8 205.00
3x8 205.00
5 x 10
3 x 10
Page 30 of 38 | 01/11/2012
Boring But Big: 50.00% 27 Jun to 22 Jul 2011 Wendler Percentages
Week 4 40% 50% 60% Weeks 1 to 3 505.00 Week 4 505.00
5 x 10 255.00
3 x 10 255.00
5 x 10 410.00
3 x 10 410.00
5x8 205.00
3x8 205.00
5 x 10
3 x 10
Page 31 of 38 | 01/11/2012
Boring But Big: 50.00% Wendler Percentages Week 4 40% 50% 60%
Weeks 1 to 3 510.00 Week 4 510.00
25 Jul to 19 Aug 2011
5 x 10 255.00
3 x 10 255.00
5 x 10 415.00
3 x 10 415.00
5x8 210.00
3x8 210.00
5 x 10
3 x 10
Page 32 of 38 | 01/11/2012
Boring But Big: 50.00% Wendler Percentages Week 4 40% 50% 60%
Weeks 1 to 3 515.00 Week 4 515.00
22 Aug to 16 Sep 2011
5 x 10 260.00
3 x 10 260.00
5 x 10 420.00
3 x 10 420.00
5x8 210.00
3x8 210.00
5 x 10
3 x 10
Page 33 of 38 | 01/11/2012
Boring But Big: 50.00% Wendler Percentages Week 4 40% 50% 60%
Weeks 1 to 3 520.00 Week 4 520.00
19 Sep to 14 Oct 2011
5 x 10 260.00
3 x 10 260.00
5 x 10 425.00
3 x 10 425.00
5x8 215.00
3x8 215.00
5 x 10
3 x 10
Page 34 of 38 | 01/11/2012
Boring But Big: 50.00% Wendler Percentages Week 4 40% 50% 60%
Weeks 1 to 3 525.00 Week 4 525.00
17 Oct to 11 Nov 2011
5 x 10 265.00
3 x 10 265.00
5 x 10 430.00
3 x 10 430.00
5x8 215.00
3x8 215.00
5 x 10
3 x 10
Page 35 of 38 | 01/11/2012
Boring But Big: 50.00% Wendler Percentages Week 4 40% 50% 60%
Weeks 1 to 3 530.00 Week 4 530.00
14 Nov to 09 Dec 2011
5 x 10 265.00
3 x 10 265.00
5 x 10 435.00
3 x 10 435.00
5x8 220.00
3x8 220.00
5 x 10
3 x 10
Page 36 of 38 | 01/11/2012
Boring But Big: 50.00% Wendler Percentages Week 4 40% 50% 60%
Weeks 1 to 3 535.00 Week 4 535.00
12 Dec to 06 Jan 2012
5 x 10 270.00
3 x 10 270.00
5 x 10 440.00
3 x 10 440.00
5x8 220.00
3x8 220.00
5 x 10
3 x 10
Page 37 of 38 | 01/11/2012
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
2 07 Feb 2011 300.00
3 07 Mar 2011
4 04 Apr 2011
5 02 May 2011
6 30 May 2011
7 27 Jun 2011 300.00
8 25 Jul 2011
9 22 Aug 2011
10 19 Sep 2011
11 17 Oct 2011
12 14 Nov 2011
13 12 Dec 2011
#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/A #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/A #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/A #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/A -
Squat12.00 10.00 8.00 6.00 4.00 2.00 11 11 11 11 11 11 11 20 20
20 20 20 20 20
Bench Press12.00 10.00 8.00 6.00 4.00 2.00 11 11 11 11 11 20 20
20 11 20 20 20 20 12 20 11 ct 12 20 11 ct 12 20 11 ct 12 D ec 20 11
D ec 20 11 D ec 20 11 D ec 11
ct
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Deadlift12.00 10.00 8.00 6.00 4.00 2.00 11 11 11 11 11 11 11 20
20 20 20 20 20 20
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Shoulder Press12.00 10.00 8.00 6.00 4.00 2.00 11 11 11 20 20 11
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Squat Ratio1.00 0.80 0.60 0.40 0.20 11 11 11 11 11 11 11 20 20
20 20 20 20 20
1.00 0.80 0.60 0.40 0.20 11 11 11 20 20 11 20 20 20 11
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Bench Press Ratio
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Deadlift Ratio1.00 0.80 0.60 0.40 0.20 11 11 11 11 11 11 11 20
20 20 20 20 20 20
Shoulder Press Ratio1.00 0.80 0.60 0.40 0.20 11 11 11 20 20 11
20 20 20 11
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Weight350.00 300.00 250.00 200.00 150.00 100.00 50.00 0.0011 11
11 11 11 20 20 20 11 20 20 20 20 11
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