Wendler's 5/3/1 Spreadsheet v1.

Instructions

By Jon K / Poteto
Latest Version:
Suggestions:

http://www.strongjournal.com/
jon@strongjournal.com

Notice:
This spreadsheet will no longer be maintained, but will remain free forever. For a superior online version, please check o
http://www.strongjournal.com

Thanks for downloading. This spreadsheet was designed to be easy to use, functional, customizable AND easy on the ey

Disclaimer:
This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to learn
This is not intended to teach you about the 5/3/1 program. I do not earn any money (nor want to) from this spreadshee
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. You can select identical da
perform more than one lift per day on the "Days worked out" table (Inputs page).
2. I want to customize the spreadsheet to do something
Go to Strongjournal instead.
What's New in 1.3:
1. Refactored (simplified) formulas
2. Save your logs for easy uploading to StrongJournal
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 workset
2. Boring but Big assistance schedule (you can select the % on the Inputs page) or delete the columns if you're not using th

CLICK TO GO
Questions

5/3/1 Schedule

Statistics

Savelog

online version, please check out StrongJournal.com

ww.strongjournal.com

omizable AND easy on the eyes.

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

want to) from this spreadsheet or from your purchase of the e-Book from this link.

ay. You can select identical days if you

columns if you're not using them

v1.30

v1.28

v1.27

Instructions:
1. Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can b
at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.

2. The statistics page tracks your performance on the top workset (1+) of the third week of each cycle. However this is on
performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires your bodyw
(on the statistics page in blue). The graphs provide an easy visual way to monitor your increases in strength as you pro
3. Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offer
spreadsheet.
Saving your logfile for uploading to StrongJournal:
1. Click on the worksheet below titled "Save Log"

2. Click on "Save as" WHILE YOU ARE LOOKING AT THE SAVE LOG WORKSHEET and save the worksheet as logfile.csv

3. Click on "Yes" for both prompts

4. Go to http://www.strongjournal.com, sign in and click "Import logfile" in your user settings page.

on its own page so you can bring printouts to the gym and leave your notebook
o print.

ch cycle. However this is only useful if you consistently update the repetitions
ic also requires your bodyweight to be entered at the beginning of every cycle
eases in strength as you progress through 5/3/1.

t I may not be able to offer you any support if your modification breaks the

worksheet as logfile.csv

Edit the cells in blue ONLY

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:

All done, take me to m

All done, take me to m

lbs
300
45
Full weight + bar
5
50%

lbs
lbs
Yes
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:

10
5
10
5

lbs
lbs
lbs
lbs

3
3
3
3

reps
reps
reps
reps

(1RM:
(1RM:
(1RM:
(1RM:

, take me to my schedule

1059
529
847
424

, take me to my schedule

Do not modify
COL LOOKUP
Days worked out:

Mon

Wed
Thu
Fri

Day Matrix

lbs)
lbs)
lbs)
lbs)

Mon

Mon

Tue

Wed

Thu

Fri

Sat

Sun

LOOK UP VALUE DATE

0

Mon

Wed

Thu

Fri

Tue

Wed

Thu

Fri

Sat

Sun

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 04 Feb 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,059
529
847
424

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

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

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

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
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

1080.29

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
475.00

5 x 10

3 x 10

240.00

240.00

5 x 10

3 x 10

380.00

380.00

5x8

3x8

190.00

190.00

5 x 10

3 x 10

Page 14 of 31 | 1/25/2014

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 04 Mar
Feb 2011
07
2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,070
535
858
430

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

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

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

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
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

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
480.00

5 x 10

3 x 10

240.00

240.00

5 x 10

3 x 10

385.00

385.00

5x8

3x8

195.00

195.00

5 x 10

3 x 10

Page 15 of 31 | 1/25/2014

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
to04
01 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
Thu, 10 Mar
510.00
585.00
665.00
Fri, 11 Mar
255.00
295.00
335.00

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

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
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

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
485.00

5 x 10

3 x 10

245.00

245.00

5 x 10

3 x 10

390.00

390.00

5x8

3x8

195.00

195.00

5 x 10

3 x 10

Page 16 of 31 | 1/25/2014

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%

10 Apr
Jan to 04
04
29 Feb
Apr 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
Thu, 07 Apr
515.00
595.00
675.00
Fri, 08 Apr
260.00
295.00
335.00

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

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
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

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
490.00

5 x 10

3 x 10

245.00

245.00

5 x 10

3 x 10

395.00

395.00

5x8

3x8

200.00

200.00

5 x 10

3 x 10

Page 17 of 31 | 1/25/2014

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 04
02
27 Feb
May2011
2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,103
551
891
446

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

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

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

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
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

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
495.00

5 x 10

3 x 10

250.00

250.00

5 x 10

3 x 10

400.00

400.00

5x8

3x8

200.00

200.00

5 x 10

3 x 10

Page 18 of 31 | 1/25/2014

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
to04
24Feb
Jun2011
2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,115
557
903
452

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

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

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

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
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

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
500.00

5 x 10

3 x 10

250.00

250.00

5 x 10

3 x 10

405.00

405.00

5x8

3x8

205.00

205.00

5 x 10

3 x 10

Page 19 of 31 | 1/25/2014

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
27 Jan
Junto
to04
22 Feb
Jul 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,126
562
914
457

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

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

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

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
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

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
505.00

5 x 10

3 x 10

255.00

255.00

5 x 10

3 x 10

410.00

410.00

5x8

3x8

205.00

205.00

5 x 10

3 x 10

Page 20 of 31 | 1/25/2014

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
to19
04Aug
Feb 2011
25 Jan
Jul to

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,137
568
925
463

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

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

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

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
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

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
510.00

5 x 10

3 x 10

255.00

255.00

5 x 10

3 x 10

415.00

415.00

5x8

3x8

210.00

210.00

5 x 10

3 x 10

Page 21 of 31 | 1/25/2014

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 04
16 Feb
Sep 2011
2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,148
573
936
468

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

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

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

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
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

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
515.00

5 x 10

3 x 10

260.00

260.00

5 x 10

3 x 10

420.00

420.00

5x8

3x8

210.00

210.00

5 x 10

3 x 10

Page 22 of 31 | 1/25/2014

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 04
19
14 Feb
Oct 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,159
579
947
474

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

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

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

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
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

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
520.00

5 x 10

3 x 10

260.00

260.00

5 x 10

3 x 10

425.00

425.00

5x8

3x8

215.00

215.00

5 x 10

3 x 10

Page 23 of 31 | 1/25/2014

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 11
04 Nov
Feb 2011
17
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%
1,170
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
Thu, 20 Oct
560.00
645.00
735.00
Fri, 21 Oct
280.00
325.00
365.00

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

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
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

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
525.00

5 x 10

3 x 10

265.00

265.00

5 x 10

3 x 10

430.00

430.00

5x8

3x8

215.00

215.00

5 x 10

3 x 10

Page 24 of 31 | 1/25/2014

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
14
to 04
09 Feb
Dec 2011
2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,181
590
969
485

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

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

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

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
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

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
530.00

5 x 10

3 x 10

265.00

265.00

5 x 10

3 x 10

435.00

435.00

5x8

3x8

220.00

220.00

5 x 10

3 x 10

Page 25 of 31 | 1/25/2014

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 04
06 Feb
Jan 2011
2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,192
596
980
491

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

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

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

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
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

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
535.00

5 x 10

3 x 10

270.00

270.00

5 x 10

3 x 10

440.00

440.00

5x8

3x8

220.00

220.00

5 x 10

3 x 10

Page 26 of 31 | 1/25/2014

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

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

300.00
#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

Squat
1.20

1.00

1.00

0.80

0.80

0.60

0.60

0.40

0.40

0.20

0.20

Deadlift
1.20

1.00

1.00

0.80

0.80

0.60

0.60

0.40

0.40

0.20

0.20

Squat Ratio

Bench Press Ratio

1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

Deadlift Ratio
1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

250.00

200.00
150.00
100.00

50.00
0.00

Shoulder Press Ratio

1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

Weight
300.00

Shoulder Press

1.20

350.00

Bench Press

1.20

1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

format
weight
olybar
barsplit
rounding
bbb
startdate
ex_one
ex_one_d
ex_one_w
ex_one_r
ex_one_i
ex_two
ex_two_d
ex_two_w
ex_two_r
ex_two_i
ex_three
ex_three_d
ex_three_w
ex_three_r
ex_three_i
ex_four
ex_four_d
ex_four_w
ex_four_r
ex_four_i
ex_one_pr1-1
ex_one_pr1-2
ex_one_pr1-3
ex_one_pr2-1
ex_one_pr2-2
ex_one_pr2-3
ex_one_pr3-1
ex_one_pr3-2
ex_one_pr3-3
ex_one_pr4-1
ex_one_pr4-2
ex_one_pr4-3
ex_one_pr5-1
ex_one_pr5-2
ex_one_pr5-3
ex_one_pr6-1
ex_one_pr6-2
ex_one_pr6-3
ex_one_pr7-1
ex_one_pr7-2

lbs
300
45
Yes
5
0.5
10-Jan-11
Squat
Mon
1000
3
10
Bench Press
Wed
500
3
5
Deadlift
Thu
800
3
10
Shoulder Press
Fri
400
3
5
10
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

ex_one_pr7-3
ex_one_pr8-1
ex_one_pr8-2
ex_one_pr8-3
ex_one_pr9-1
ex_one_pr9-2
ex_one_pr9-3
ex_one_pr10-1
ex_one_pr10-2
ex_one_pr10-3
ex_one_pr11-1
ex_one_pr11-2
ex_one_pr11-3
ex_one_pr12-1
ex_one_pr12-2
ex_one_pr12-3
ex_one_pr13-1
ex_one_pr13-2
ex_one_pr13-3
ex_two_pr1-1
ex_two_pr1-2
ex_two_pr1-3
ex_two_pr2-1
ex_two_pr2-2
ex_two_pr2-3
ex_two_pr3-1
ex_two_pr3-2
ex_two_pr3-3
ex_two_pr4-1
ex_two_pr4-2
ex_two_pr4-3
ex_two_pr5-1
ex_two_pr5-2
ex_two_pr5-3
ex_two_pr6-1
ex_two_pr6-2
ex_two_pr6-3
ex_two_pr7-1
ex_two_pr7-2
ex_two_pr7-3
ex_two_pr8-1
ex_two_pr8-2
ex_two_pr8-3
ex_two_pr9-1
ex_two_pr9-2
ex_two_pr9-3
ex_two_pr10-1

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

ex_two_pr10-2
ex_two_pr10-3
ex_two_pr11-1
ex_two_pr11-2
ex_two_pr11-3
ex_two_pr12-1
ex_two_pr12-2
ex_two_pr12-3
ex_two_pr13-1
ex_two_pr13-2
ex_two_pr13-3
ex_three_pr1-1
ex_three_pr1-2
ex_three_pr1-3
ex_three_pr2-1
ex_three_pr2-2
ex_three_pr2-3
ex_three_pr3-1
ex_three_pr3-2
ex_three_pr3-3
ex_three_pr4-1
ex_three_pr4-2
ex_three_pr4-3
ex_three_pr5-1
ex_three_pr5-2
ex_three_pr5-3
ex_three_pr6-1
ex_three_pr6-2
ex_three_pr6-3
ex_three_pr7-1
ex_three_pr7-2
ex_three_pr7-3
ex_three_pr8-1
ex_three_pr8-2
ex_three_pr8-3
ex_three_pr9-1
ex_three_pr9-2
ex_three_pr9-3
ex_three_pr10-1
ex_three_pr10-2
ex_three_pr10-3
ex_three_pr11-1
ex_three_pr11-2
ex_three_pr11-3
ex_three_pr12-1
ex_three_pr12-2
ex_three_pr12-3

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

ex_three_pr13-1
ex_three_pr13-2
ex_three_pr13-3
ex_four_pr1-1
ex_four_pr1-2
ex_four_pr1-3
ex_four_pr2-1
ex_four_pr2-2
ex_four_pr2-3
ex_four_pr3-1
ex_four_pr3-2
ex_four_pr3-3
ex_four_pr4-1
ex_four_pr4-2
ex_four_pr4-3
ex_four_pr5-1
ex_four_pr5-2
ex_four_pr5-3
ex_four_pr6-1
ex_four_pr6-2
ex_four_pr6-3
ex_four_pr7-1
ex_four_pr7-2
ex_four_pr7-3
ex_four_pr8-1
ex_four_pr8-2
ex_four_pr8-3
ex_four_pr9-1
ex_four_pr9-2
ex_four_pr9-3
ex_four_pr10-1
ex_four_pr10-2
ex_four_pr10-3
ex_four_pr11-1
ex_four_pr11-2
ex_four_pr11-3
ex_four_pr12-1
ex_four_pr12-2
ex_four_pr12-3
ex_four_pr13-1
ex_four_pr13-2
ex_four_pr13-3

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