Wendler 5-3-1 v1.3

Wendler's 5/3/1 Spreadsheet v1.
3
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
http://www.st
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).
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 s
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
For a superior online version, please check out StrongJournal.com

http://www.strongjournal.com
unctional, customizable AND easy on the eyes.
m 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
sed on Week 3 last set)
) or delete the columns if you're not using them
Statistics
Savelog
k from this link.
v1.30
v1.28
v1.27
Instructions:
1. Because the schedule has already been formatted, printing is a breeze. Each cycle appears on i
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
performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic
every cycle (on the statistics page in blue). The graphs provide an easy visual way to mon
3. Please feel free to modify the spreadsheet to your requirements. However, please note that I m
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
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
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 repetitions
th/weight ratio statistic also requires your bodyweight to be entered at the beginning of
an easy 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
WORKSHEET and save the worksheet as logfile.csv
n your user settings page.
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
kg
90
20
Full weight + bar
5
50%
kg
kg
Yes
kg
of my projected 1RM (optional)
5.12.2014
Squat
Bench Press
Deadlift
Shoulder Press
on
on
on
on
Fri
Sat
Fri
Wed
80
87
105
55
kg
kg
kg
kg
for:
for:
for:
for:
5
3
5
3
kg
kg
kg
kg
1
1
1
1
reps
reps
reps
reps
take me to my schedule
Do not modify
Days worked out:
(1RM:
(1RM:
(1RM:
(1RM:
80 kg)
87 kg)
105 kg)
55 kg)
edule
COL LOOKUP LOOK UP VALUE DATE

5.12.2014
#N/A
5.12.2014
Sat
Thu
Fri
Wed
Wed
Mon
Mon
Tue
Wed
Thu
Fri
Sat
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Day Matrix
Sun
1
2
3
4
5
6
0
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 1
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM
dd Dez to dd Dez yyyy
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
80
87
105
55
5.12.2014
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
45.00
55.00
60.00
10
Thu, 11 Dec
50.00
60.00
65.00
Wed, 10 Dec
60.00
70.00
80.00
Mon, 08 Dec
30.00
35.00
40.00
72
78
95
50
Fri, 12 Dec
50.00
60.00
65.00
Thu, 18 Dec
55.00
65.00
70.00
Wed, 17 Dec
65.00
75.00
85.00
Mon, 15 Dec
35.00
40.00
45.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Fri, 19 Dec
55.00
60.00
70.00
Thu, 25 Dec
60.00
65.00
75.00
Wed, 24 Dec
70.00
80.00
90.00
Mon, 22 Dec
35.00
40.00
45.00
Fri, 26 Dec
30.00
35.00
45.00
NA
Thu, 01 Jan
30.00
40.00
45.00
NA
Wed, 31 Dec
40.00
45.00
55.00
NA
Mon, 29 Dec
20.00
25.00
30.00
NA
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
80.02
Page 20 of 51 | 12/09/2014
Week 1: 3x5+
Week 2: 3x3+
CYCLE 2
dd Jn to dd Jn yyyy
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
90%
86
90
111
58
77
81
100
53
Fri, 02 Jan
50.00
60.00
65.00
Fri, 09 Jan
55.00
60.00
70.00
Thu, 08 Jan
55.00
60.00
70.00
Wed, 07 Jan
65.00
75.00
85.00
Mon, 05 Jan
35.00
40.00
45.00
Thu, 15 Jan
55.00
65.00
75.00
Wed, 14 Jan
70.00
80.00
90.00
Mon, 12 Jan
35.00
40.00
45.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Fri, 16 Jan
60.00
65.00
75.00
Thu, 22 Jan
60.00
70.00
75.00
Wed, 21 Jan
75.00
85.00
95.00
Mon, 19 Jan
40.00
45.00
50.00
Fri, 23 Jan
30.00
40.00
45.00
NA
Thu, 29 Jan
35.00
40.00
50.00
NA
Wed, 28 Jan
40.00
50.00
60.00
NA
Mon, 26 Jan
20.00
25.00
30.00
NA
#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
Page 21 of 51 | 12/09/2014
Week 1: 3x5+
Week 2: 3x3+
CYCLE 3
dd Jn to dd Feb yyyy
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
90%
91
94
116
62
82
84
105
56
Fri, 30 Jan
55.00
60.00
70.00
Fri, 06 Feb
55.00
65.00
75.00
Thu, 05 Feb
55.00
65.00
70.00
Wed, 04 Feb
70.00
80.00
90.00
Mon, 02 Feb
35.00
40.00
45.00
Thu, 12 Feb
60.00
65.00
75.00
Wed, 11 Feb
75.00
85.00
95.00
Mon, 09 Feb
40.00
45.00
50.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Fri, 13 Feb
60.00
70.00
80.00
Thu, 19 Feb
65.00
70.00
80.00
Wed, 18 Feb
80.00
90.00
100.00
Mon, 16 Feb
40.00
45.00
55.00
Fri, 20 Feb
35.00
40.00
50.00
NA
Thu, 26 Feb
35.00
40.00
50.00
NA
Wed, 25 Feb
40.00
50.00
65.00
NA
Mon, 23 Feb
20.00
30.00
35.00
NA
#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
Page 22 of 51 | 12/09/2014
Week 1: 3x5+
Week 2: 3x3+
CYCLE 4
dd Feb to dd Mr yyyy
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
90%
97
97
122
65
87
87
110
59
Fri, 27 Feb
55.00
65.00
75.00
Fri, 06 Mar
60.00
70.00
80.00
Thu, 05 Mar
55.00
65.00
75.00
Wed, 04 Mar
70.00
80.00
95.00
Mon, 02 Mar
40.00
45.00
50.00
Thu, 12 Mar
60.00
70.00
80.00
Wed, 11 Mar
75.00
90.00
100.00
Mon, 09 Mar
40.00
45.00
55.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Fri, 13 Mar
65.00
75.00
85.00
Thu, 19 Mar
65.00
75.00
85.00
Wed, 18 Mar
80.00
95.00
105.00
Mon, 16 Mar
45.00
50.00
55.00
Fri, 20 Mar
35.00
45.00
50.00
NA
Thu, 26 Mar
35.00
45.00
50.00
NA
Wed, 25 Mar
45.00
55.00
65.00
NA
Mon, 23 Mar
25.00
30.00
35.00
NA
#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
Page 23 of 51 | 12/09/2014
Week 1: 3x5+
Week 2: 3x3+
CYCLE 5
dd Mr to dd Apr yyyy
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
90%
102
100
127
68
92
90
115
62
Fri, 27 Mar
60.00
70.00
80.00
Fri, 03 Apr
65.00
75.00
85.00
Thu, 02 Apr
60.00
70.00
75.00
Wed, 01 Apr
75.00
85.00
95.00
Mon, 30 Mar
40.00
45.00
50.00
Thu, 09 Apr
65.00
70.00
80.00
Wed, 08 Apr
80.00
90.00
105.00
Mon, 06 Apr
45.00
50.00
55.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Fri, 10 Apr
70.00
80.00
85.00
Thu, 16 Apr
70.00
75.00
85.00
Wed, 15 Apr
85.00
95.00
110.00
Mon, 13 Apr
45.00
50.00
60.00
Fri, 17 Apr
35.00
45.00
55.00
NA
Thu, 23 Apr
35.00
45.00
55.00
NA
Wed, 22 Apr
45.00
55.00
70.00
NA
Mon, 20 Apr
25.00
30.00
35.00
NA
#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
Page 24 of 51 | 12/09/2014
Week 1: 3x5+
Week 2: 3x3+
CYCLE 6
dd Apr to dd Mai yyyy
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
90%
108
104
133
72
97
93
120
65
Fri, 24 Apr
65.00
75.00
80.00
Fri, 01 May
70.00
80.00
85.00
Thu, 30 Apr
60.00
70.00
80.00
Wed, 29 Apr
80.00
90.00
100.00
Mon, 27 Apr
40.00
50.00
55.00
Thu, 07 May
65.00
75.00
85.00
Wed, 06 May
85.00
95.00
110.00
Mon, 04 May
45.00
50.00
60.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Fri, 08 May
75.00
80.00
90.00
Thu, 14 May
70.00
80.00
90.00
Wed, 13 May
90.00
100.00
115.00
Mon, 11 May
50.00
55.00
60.00
Fri, 15 May
40.00
50.00
60.00
NA
Thu, 21 May
35.00
45.00
55.00
NA
Wed, 20 May
50.00
60.00
70.00
NA
Mon, 18 May
25.00
30.00
40.00
NA
#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
Page 25 of 51 | 12/09/2014
Week 1: 3x5+
Week 2: 3x3+
CYCLE 7
dd Mai to dd Jun yyyy
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
90%
113
107
138
75
102
96
125
68
Fri, 22 May
65.00
75.00
85.00
Fri, 29 May
70.00
80.00
90.00
Thu, 28 May
65.00
70.00
80.00
Wed, 27 May
80.00
95.00
105.00
Mon, 25 May
45.00
50.00
55.00
Thu, 04 Jun
65.00
75.00
85.00
Wed, 03 Jun
85.00
100.00
110.00
Mon, 01 Jun
45.00
55.00
60.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Fri, 05 Jun
75.00
85.00
95.00
Thu, 11 Jun
70.00
80.00
90.00
Wed, 10 Jun
95.00
105.00
120.00
Mon, 08 Jun
50.00
55.00
65.00
Fri, 12 Jun
40.00
50.00
60.00
NA
Thu, 18 Jun
40.00
50.00
60.00
NA
Wed, 17 Jun
50.00
60.00
75.00
NA
Mon, 15 Jun
25.00
35.00
40.00
NA
#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
Page 26 of 51 | 12/09/2014
Week 1: 3x5+
Week 2: 3x3+
CYCLE 8
dd Jun to dd Jul yyyy
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
90%
119
110
144
78
107
99
130
71
Fri, 19 Jun
70.00
80.00
90.00
Fri, 26 Jun
75.00
85.00
95.00
Thu, 25 Jun
65.00
75.00
85.00
Wed, 24 Jun
85.00
95.00
110.00
Mon, 22 Jun
45.00
55.00
60.00
Thu, 02 Jul
70.00
80.00
90.00
Wed, 01 Jul
90.00
105.00
115.00
Mon, 29 Jun
50.00
55.00
65.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Fri, 03 Jul
80.00
90.00
100.00
Thu, 09 Jul
75.00
85.00
95.00
Wed, 08 Jul
95.00
110.00
125.00
Mon, 06 Jul
55.00
60.00
65.00
Fri, 10 Jul
45.00
55.00
65.00
NA
Thu, 16 Jul
40.00
50.00
60.00
NA
Wed, 15 Jul
50.00
65.00
80.00
NA
Mon, 13 Jul
30.00
35.00
40.00
NA
#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
Page 27 of 51 | 12/09/2014
Week 1: 3x5+
Week 2: 3x3+
CYCLE 9
dd Jul to dd Aug yyyy
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
90%
124
114
149
82
112
102
135
74
Fri, 17 Jul
75.00
85.00
95.00
Fri, 24 Jul
80.00
90.00
100.00
Thu, 23 Jul
65.00
75.00
85.00
Wed, 22 Jul
85.00
100.00
115.00
Mon, 20 Jul
50.00
55.00
60.00
Thu, 30 Jul
70.00
80.00
90.00
Wed, 29 Jul
95.00
110.00
120.00
Mon, 27 Jul
50.00
60.00
65.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Fri, 31 Jul
85.00
95.00
105.00
Thu, 06 Aug
75.00
85.00
95.00
Wed, 05 Aug
100.00
115.00
130.00
Mon, 03 Aug
55.00
60.00
70.00
Fri, 07 Aug
45.00
55.00
65.00
NA
Thu, 13 Aug
40.00
50.00
60.00
NA
Wed, 12 Aug
55.00
65.00
80.00
NA
Mon, 10 Aug
30.00
35.00
45.00
NA
#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
Page 28 of 51 | 12/09/2014
Week 1: 3x5+
Week 2: 3x3+
CYCLE 10
dd Aug to dd Sep yyyy
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
90%
130
117
155
85
117
105
140
77
Fri, 14 Aug
75.00
90.00
100.00
Fri, 21 Aug
80.00
95.00
105.00
Thu, 20 Aug
70.00
80.00
90.00
Wed, 19 Aug
90.00
105.00
120.00
Mon, 17 Aug
50.00
55.00
65.00
Thu, 27 Aug
75.00
85.00
95.00
Wed, 26 Aug
100.00
110.00
125.00
Mon, 24 Aug
55.00
60.00
70.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Fri, 28 Aug
90.00
100.00
110.00
Thu, 03 Sep
80.00
90.00
100.00
Wed, 02 Sep
105.00
120.00
135.00
Mon, 31 Aug
55.00
65.00
75.00
Fri, 04 Sep
45.00
60.00
70.00
NA
Thu, 10 Sep
40.00
55.00
65.00
NA
Wed, 09 Sep
55.00
70.00
85.00
NA
Mon, 07 Sep
30.00
40.00
45.00
NA
#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
Page 29 of 51 | 12/09/2014
Week 1: 3x5+
Week 2: 3x3+
CYCLE 11
dd Sep to dd Okt yyyy
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
90%
136
120
161
88
122
108
145
80
Fri, 11 Sep
80.00
90.00
105.00
Fri, 18 Sep
85.00
100.00
110.00
Thu, 17 Sep
70.00
80.00
90.00
Wed, 16 Sep
95.00
110.00
125.00
Mon, 14 Sep
50.00
60.00
70.00
Thu, 24 Sep
75.00
85.00
95.00
Wed, 23 Sep
100.00
115.00
130.00
Mon, 21 Sep
55.00
65.00
70.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Fri, 25 Sep
90.00
105.00
115.00
Thu, 01 Oct
80.00
90.00
105.00
Wed, 30 Sep
110.00
125.00
135.00
Mon, 28 Sep
60.00
70.00
75.00
Fri, 02 Oct
50.00
60.00
75.00
NA
Thu, 08 Oct
45.00
55.00
65.00
NA
Wed, 07 Oct
60.00
70.00
85.00
NA
Mon, 05 Oct
30.00
40.00
50.00
NA
#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
Page 30 of 51 | 12/09/2014
Week 1: 3x5+
Week 2: 3x3+
CYCLE 12
dd Okt to dd Nov yyyy
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
90%
141
124
166
92
127
111
150
83
Fri, 09 Oct
85.00
95.00
110.00
Fri, 16 Oct
90.00
100.00
115.00
Thu, 15 Oct
70.00
85.00
95.00
Wed, 14 Oct
95.00
110.00
125.00
Mon, 12 Oct
55.00
60.00
70.00
Thu, 22 Oct
80.00
90.00
100.00
Wed, 21 Oct
105.00
120.00
135.00
Mon, 19 Oct
60.00
65.00
75.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Fri, 23 Oct
95.00
110.00
120.00
Thu, 29 Oct
85.00
95.00
105.00
Wed, 28 Oct
110.00
125.00
140.00
Mon, 26 Oct
60.00
70.00
80.00
Fri, 30 Oct
50.00
65.00
75.00
NA
Thu, 05 Nov
45.00
55.00
65.00
NA
Wed, 04 Nov
60.00
75.00
90.00
NA
Mon, 02 Nov
35.00
40.00
50.00
NA
#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
Page 31 of 51 | 12/09/2014
Week 1: 3x5+
Week 2: 3x3+
CYCLE 13
dd Nov to dd Nov yyyy
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
90%
147
127
172
95
132
114
155
86
Fri, 06 Nov
85.00
100.00
110.00
Fri, 13 Nov
90.00
105.00
120.00
Thu, 12 Nov
75.00
85.00
95.00
Wed, 11 Nov
100.00
115.00
130.00
Mon, 09 Nov
55.00
65.00
75.00
Thu, 19 Nov
80.00
90.00
105.00
Wed, 18 Nov
110.00
125.00
140.00
Mon, 16 Nov
60.00
70.00
75.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Fri, 20 Nov
100.00
110.00
125.00
Thu, 26 Nov
85.00
95.00
110.00
Wed, 25 Nov
115.00
130.00
145.00
Mon, 23 Nov
65.00
75.00
80.00
Fri, 27 Nov
55.00
65.00
80.00
NA
Thu, 03 Dec
45.00
55.00
70.00
NA
Wed, 02 Dec
60.00
75.00
95.00
NA
Mon, 30 Nov
35.00
45.00
50.00
NA
#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
Page 32 of 51 | 12/09/2014
Boring But Big: 50.00%
dd Dez to dd Dez yyyy

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
35.00
Week 4
35.00
5 x 10
3 x 10
40.00
40.00
5 x 10
3 x 10
45.00
45.00
5 x 10
3 x 10
25.00
25.00
5 x 10
3 x 10
Page 33 of 51 | 12/09/2014
dd Jn to dd Jn yyyy
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
40.00
Week 4
40.00
5 x 10
3 x 10
40.00
40.00
5 x 10
3 x 10
50.00
50.00
5 x 10
3 x 10
25.00
25.00
5 x 10
3 x 10
Page 34 of 51 | 12/09/2014
dd Jn to dd Feb yyyy
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
40.00
Week 4
40.00
5 x 10
3 x 10
40.00
40.00
5 x 10
3 x 10
50.00
50.00
5 x 10
3 x 10
30.00
30.00
5 x 10
3 x 10
Page 35 of 51 | 12/09/2014
dd Feb to dd Mr yyyy
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
45.00
Week 4
45.00
5 x 10
3 x 10
45.00
45.00
5 x 10
3 x 10
55.00
55.00
5 x 10
3 x 10
30.00
30.00
5 x 10
3 x 10
Page 36 of 51 | 12/09/2014
dd Mr to dd Apr yyyy
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
45.00
Week 4
45.00
5 x 10
3 x 10
45.00
45.00
5 x 10
3 x 10
55.00
55.00
5 x 10
3 x 10
30.00
30.00
5 x 10
3 x 10
Page 37 of 51 | 12/09/2014
dd Apr to dd Mai yyyy

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
50.00
Week 4
50.00
5 x 10
3 x 10
45.00
45.00
5 x 10
3 x 10
60.00
60.00
5 x 10
3 x 10
30.00
30.00
5 x 10
3 x 10
Page 38 of 51 | 12/09/2014
dd Mai to dd Jun yyyy

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
50.00
Week 4
50.00
5 x 10
3 x 10
50.00
50.00
5 x 10
3 x 10
60.00
60.00
5 x 10
3 x 10
35.00
35.00
5 x 10
3 x 10
Page 39 of 51 | 12/09/2014

dd Jun to dd Jul yyyy
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
55.00
Week 4
55.00
5 x 10
3 x 10
50.00
50.00
5 x 10
3 x 10
65.00
65.00
5 x 10
3 x 10
35.00
35.00
5 x 10
3 x 10
Page 40 of 51 | 12/09/2014
dd Jul to dd Aug yyyy

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
55.00
Week 4
55.00
5 x 10
3 x 10
50.00
50.00
5 x 10
3 x 10
65.00
65.00
5 x 10
3 x 10
35.00
35.00
5 x 10
3 x 10
Page 41 of 51 | 12/09/2014
dd Aug to dd Sep yyyy

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
60.00
Week 4
60.00
5 x 10
3 x 10
55.00
55.00
5 x 10
3 x 10
70.00
70.00
5 x 10
3 x 10
40.00
40.00
5 x 10
3 x 10
Page 42 of 51 | 12/09/2014
dd Sep to dd Okt yyyy

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
60.00
Week 4
60.00
5 x 10
3 x 10
55.00
55.00
5 x 10
3 x 10
70.00
70.00
5 x 10
3 x 10
40.00
40.00
5 x 10
3 x 10
Page 43 of 51 | 12/09/2014
dd Okt to dd Nov yyyy

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
65.00
Week 4
65.00
5 x 10
3 x 10
55.00
55.00
5 x 10
3 x 10
75.00
75.00
5 x 10
3 x 10
40.00
40.00
5 x 10
3 x 10
Page 44 of 51 | 12/09/2014
dd Nov to dd Nov yyyy

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
65.00
Week 4
65.00
5 x 10
3 x 10
55.00
55.00
5 x 10
3 x 10
75.00
75.00
5 x 10
3 x 10
45.00
45.00
5 x 10
3 x 10
Page 45 of 51 | 12/09/2014
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
5.12.2014
90.00
2
02 Jan 2015
300.00
3
30 Jan 2015
4
27 Feb 2015
5
27 Mar 2015
6
24 Apr 2015
#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
7
22 May 2015
8
19 Jun 2015
9
17 Jul 2015
10
14 Aug 2015
11
11 Sep 2015
12
09 Oct 2015
13
06 Nov 2015
#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
195.00
12.00
Squat
#N/A
#N/A
#N/A
#N/A
12.00
10.00
10.00
8.00
8.00
6.00
6.00
4.00
4.00
2.00
2.00
12.00
Deadlift
12.00
10.00
10.00
8.00
8.00
6.00
6.00
4.00
4.00
2.00
2.00
1.00
Squat Ratio
1.00
0.80
0.80
0.60
0.60
0.40
0.40
0.20
0.20
1.00
Deadlift Ratio
1.00
0.80
0.80
0.60
0.60
0.40
0.40
0.20
0.20
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00
Weight
Bench Press
Shoulder Press
Bench Press Ratio
Shoulder Press Ratio
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
kg
90
20
Yes
5
50.00%
5.12.2014
Squat
Fri
80
1
5
Bench Press
Sat
87
1
3
Deadlift
Fri
105
1
5
Shoulder Press
Wed
55
1
3
10
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
ex_one_pr7-1
ex_one_pr7-2
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
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_pr9-1
ex_two_pr9-2
ex_two_pr9-3
ex_two_pr10-1
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
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_pr11-1
ex_three_pr11-2
ex_three_pr11-3
ex_three_pr12-1
ex_three_pr12-2
ex_three_pr12-3
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
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_four_pr13-1
ex_four_pr13-2
ex_four_pr13-3
0
0
0

Wendler 5-3-1 v1.3

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Wendler 5-3-1 v1.3

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Direitos autorais:

Formatos disponíveis

Wendler's 5/3/1 Spreadsheet v1.

What's New in 1.28:

What's New in 1.27:

For a superior online version, please check out StrongJournal.com

unctional, customizable AND easy on the eyes.

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

performed per day. You can select identical days if you

sed on Week 3 last set)

) or delete the columns if you're not using them

k from this link.

3. Click on "Yes" for both prompts

WORKSHEET and save the worksheet as logfile.csv

n your user settings page.

Edit the cells in blue ONLY

All done, take me

Days worked out:

COL LOOKUP LOOK UP VALUE DATE

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

dd Dez to dd Dez yyyy

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

dd Apr to dd Mai yyyy

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

dd Mai to dd Jun yyyy

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

dd Jun to dd Jul yyyy

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

dd Jul to dd Aug yyyy

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

dd Aug to dd Sep yyyy

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

dd Sep to dd Okt yyyy

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

dd Okt to dd Nov yyyy

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

dd Nov to dd Nov yyyy

Boring But Big: 50.00%

dd Dez to dd Dez yyyy

Boring But Big: 50.00%

Boring But Big: 50.00%

Boring But Big: 50.00%

Boring But Big: 50.00%

Boring But Big: 50.00%

dd Apr to dd Mai yyyy

Boring But Big: 50.00%

dd Mai to dd Jun yyyy

Boring But Big: 50.00%