Wendler's 5/3/1 Spreadsheet v1.

25
By Jon K

Hello and thank you for downloading! This spreadsheet was designed to be easy to use, funct
This spreadsheet was made for personal use only, and is not affiliated with Jim Wen
This is not intended to teach you about the 5/3/1 program.
Buy Jim Wendler's 5/3/1 e-Book here

The spreadsheet currently only supports a 4 day template, with each lift performed per da
out" table (Inputs page).

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

1.
2.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.

Features:
Both kg and lbs work on this spreadsheet.
1RM calculator.
Choose your own increments per cycle or stick with Wendler's 10 and 5 lbs.
Enter the weight of the barbell at your gym. Most gyms should use 45 lbs or 20kg barbells (wh
Choose between displaying the full weight of the set (i.e. barbell plus all weights) or only one
Rounding to the nearest multiple of your choice.
Displays a full year's worth of cycles, in a readily printable format. Each cycle is printed on
An option to choose your own workout days (finally!) and re-order the workout.
Statistics page with fancypants graphs.
Don't like something? Change it.

Instructions:
Enter your best, consistent numbers per lift (weight including the bar and repetitions perform
You can rearrange your lifts if you'd like. Simply re-arrange or even type something else.
Enter your bodyweight on the first day of 5/3/1. This is so you can monitor your strength to we
Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this ONLY affects th
Stick with Wendler's increments or enter your own.
Enter the weight of the barbell that you use.
Choose if you'd prefer having the weights shown per side of the barbell, or in aggregate.
Choose your preferred rounding value. For example, if I wanted weights shown in only multipl
When are you starting 5/3/1? Enter here. Note that this day must correspond with your first lif
Choose your workout days. This must be a consistent day for each lift, e.g. if you first squat on
And you're done! View your completed 5/3/1 schedule here.
Because the schedule has already been formatted, printing is a breeze. Each cycle appears on
hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.

12. The statistics page tracks your performance on the top workset (1+) of the third week of each
"PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires your bo
provide an easy visual way to monitor your increases in strength as you progress through 5/3/
13. Please feel free to modify the spreadsheet to your requirements. However, please note that I

Please feel free to modify the spreadsheet to your requirements. However, please note that I

CLICK TO GO
Inputs

5/3/1 Schedule

Statistics

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

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

ch lift performed per day. You can select identical days if you perform more than one lift per day on the "Days wo

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

ll weights) or only one side (easier to remember).

ach cycle is printed on its own page.

nd repetitions performed) to arrive at your theoretical 1RM.

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

, or in aggregate.
shown in only multiples of 10 lbs, I would enter 10 here.
spond with your first lift entered in #2.
e.g. if you first squat on Monday, then all Mondays in the 13 cycles must be squats.

Each cycle appears on its own page so you can bring printouts to the gym and leave your notebook at home. S
OK to print.

the third week of each cycle. However this is only useful if you consistently update the repetitions performed o
ic also requires your bodyweight to be entered at the beginning of every cycle (on the input page). The graphs
u progress through 5/3/1.

ver, please note that I may not be able to offer you any support if your modification breaks the spreadsheet.

ver, please note that I may not be able to offer you any support if your modification breaks the spreadsheet.

ft per day on the "Days worked

your notebook at home. Simply

e repetitions performed on the

input page). The graphs

eaks the spreadsheet.

eaks the spreadsheet.

Core Lifts 1RM Calculator

Squat
Bench Press
Deadlift
Shoulder Press
Bodyweight on:
Control Panel
Unit of measurement:
Increment: Squat
Increment: Bench Press
Increment: Deadlift
Increment: Shoulder Press
Weight of the bar:
Show full weight:
Round to nearest:
Date Commencing 5/3/1:

Days worked out:

Weight
1,000.00
500.00
800.00
400.00

Reps

10-Jan-11
300.00

7-Feb-11

lbs
10
5
10
5
45
Yes
5
10-Jan-11

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

3.00
3.00
3.00
3.00

lbs
lbs
lbs
lbs
lbs

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

Note:
If you select no, be aware that the overa
will be slightly less than if you had used
To remedy this, use a lower rounding val

lbs
is a Monday

COL LOOKUP LOOK UP VALUE

2
0
2
4
6
Mon
0
1
2
3
4
5
6

Tue
6
0
1
2
3
4
5

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

Legend
Blue
Black/Grey

2-May-11

30-May-11

- Input cell
- Formula cell (feel free to modify if you are famili

27-Jun-11

25-Jul-11

:
u select no, be aware that the overall weight you lift
e slightly less than if you had used the full weight.
medy this, use a lower rounding value.

DATE
Mon
Wed
Fri
Sun
Wed
5
6
0
1
2
3
4

This table looks up the day matrix for the distance away from the first
work day. The implementation currently only supports days within the
same week of the first day in cell B22.

Thu
4
5
6
0
1
2
3

Fri
3
4
5
6
0
1
2

Sat
2
3
4
5
6
0
1

Sun
1
2
3
4
5
6
0

This matrix sho

distance of the
relative to the
column. For ex
one day away
hence a 1 valu
cell (x y)

o modify if you are familiar with Excel formulas)

22-Aug-11

19-Sep-11

This matrix shows the

distance of the other days
relative to the day in the
column. For example, Friday is
one day away from Thursday,
hence a 1 value in the Fri-Thu
cell (x y)

17-Oct-11

14-Nov-11

12-Dec-11

Week 1: 3x5+

Week 2: 3x3+

1RM

90%

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

CYCLE 1

10 Jan to 06 Feb 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1,059
529
847
424

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

Wendler P
953
476
762
382

Week 1
65%
75%
85%

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

Mon, 17 Jan
665.00
760.00
860.00

Mon, 24 Jan
715.00
810.00
905.00

Wed, 19 Jan
335.00
380.00
430.00

Wed, 26 Jan
355.00
405.00
450.00

Fri, 14 Jan
495.00
570.00
650.00

Fri, 21 Jan
535.00
610.00
685.00

Fri, 28 Jan
570.00
650.00
725.00

Sun, 16 Jan
250.00
285.00
325.00

Sun, 23 Jan
265.00
305.00
345.00

Sun, 30 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
Fri, 04 Feb
305.00
380.00
455.00
NA
Sun, 06 Feb
155.00
190.00
230.00
NA

Page 10 of 36 | 06/14/2015

Week 1: 3x5+

Week 2: 3x3+

1RM

90%

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

CYCLE 2

07 Feb to 06 Mar 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1,070
535
858
430

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

Wendler P
963
481
772
387

Week 1
65%
75%
85%

Mon, 07 Feb
625.00
720.00
820.00

Mon, 14 Feb
675.00
770.00
865.00

Mon, 21 Feb
720.00
820.00
915.00

Wed, 09 Feb
315.00
360.00
410.00

Wed, 16 Feb
335.00
385.00
435.00

Wed, 23 Feb
360.00
410.00
455.00

Fri, 11 Feb
500.00
580.00
655.00

Fri, 18 Feb
540.00
620.00
695.00

Fri, 25 Feb
580.00
655.00
735.00

Sun, 13 Feb
250.00
290.00
330.00

Sun, 20 Feb
270.00
310.00
350.00

Sun, 27 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
Fri, 04 Mar
310.00
385.00
465.00
NA
Sun, 06 Mar
155.00
195.00
230.00
NA

Page 11 of 36 | 06/14/2015

Week 1: 3x5+

Week 2: 3x3+

1RM

90%

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

CYCLE 3

07 Mar to 03 Apr 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1,081
540
869
435

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

Wendler P
973
486
782
392

Week 1
65%
75%
85%

Mon, 07 Mar
635.00
730.00
825.00

Mon, 14 Mar
680.00
780.00
875.00

Mon, 21 Mar
730.00
825.00
925.00

Wed, 09 Mar
315.00
365.00
415.00

Wed, 16 Mar
340.00
390.00
435.00

Wed, 23 Mar
365.00
415.00
460.00

Fri, 11 Mar
510.00
585.00
665.00

Fri, 18 Mar
550.00
625.00
705.00

Fri, 25 Mar
585.00
665.00
745.00

Sun, 13 Mar
255.00
295.00
335.00

Sun, 20 Mar
275.00
315.00
350.00

Sun, 27 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
Fri, 01 Apr
315.00
390.00
470.00
NA
Sun, 03 Apr
155.00
195.00
235.00
NA

Page 12 of 36 | 06/14/2015

Week 1: 3x5+

Week 2: 3x3+

1RM

90%

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

CYCLE 4

04 Apr to 01 May 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1,092
546
880
441

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

Wendler P
983
491
792
397

Week 1
65%
75%
85%

Mon, 04 Apr
640.00
735.00
835.00

Mon, 11 Apr
690.00
785.00
885.00

Mon, 18 Apr
735.00
835.00
935.00

Wed, 06 Apr
320.00
370.00
415.00

Wed, 13 Apr
345.00
395.00
440.00

Wed, 20 Apr
370.00
415.00
465.00

Fri, 08 Apr
515.00
595.00
675.00

Fri, 15 Apr
555.00
635.00
715.00

Fri, 22 Apr
595.00
675.00
755.00

Sun, 10 Apr
260.00
295.00
335.00

Sun, 17 Apr
280.00
315.00
355.00

Sun, 24 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
Fri, 29 Apr
315.00
395.00
475.00
NA
Sun, 01 May
160.00
200.00
240.00
NA

Page 13 of 36 | 06/14/2015

Week 1: 3x5+

Week 2: 3x3+

1RM

90%

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

CYCLE 5

02 May to 29 May 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1,103
551
891
446

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

Wendler P
993
496
802
402

Week 1
65%
75%
85%

Mon, 02 May
645.00
745.00
845.00

Mon, 09 May
695.00
795.00
895.00

Mon, 16 May
745.00
845.00
945.00

Wed, 04 May
320.00
370.00
420.00

Wed, 11 May
345.00
395.00
445.00

Wed, 18 May
370.00
420.00
470.00

Fri, 06 May
520.00
600.00
680.00

Fri, 13 May
560.00
640.00
720.00

Fri, 20 May
600.00
680.00
760.00

Sun, 08 May
260.00
300.00
340.00

Sun, 15 May
280.00
320.00
360.00

Sun, 22 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
Fri, 27 May
320.00
400.00
480.00
NA
Sun, 29 May
160.00
200.00
240.00
NA

Page 14 of 36 | 06/14/2015

Week 1: 3x5+

Week 2: 3x3+

1RM

90%

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

CYCLE 6

30 May to 26 Jun 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1,115
557
903
452

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

Wendler P
1,003
501
812
407

Week 1
65%
75%
85%

Mon, 30 May
650.00
750.00
855.00

Mon, 06 Jun
700.00
800.00
905.00

Mon, 13 Jun
750.00
855.00
955.00

Wed, 01 Jun
325.00
375.00
425.00

Wed, 08 Jun
350.00
400.00
450.00

Wed, 15 Jun
375.00
425.00
475.00

Fri, 03 Jun
530.00
610.00
690.00

Fri, 10 Jun
570.00
650.00
730.00

Fri, 17 Jun
610.00
690.00
770.00

Sun, 05 Jun
265.00
305.00
345.00

Sun, 12 Jun
285.00
325.00
365.00

Sun, 19 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
Fri, 24 Jun
325.00
405.00
485.00
NA
Sun, 26 Jun
165.00
205.00
245.00
NA

Page 15 of 36 | 06/14/2015

Week 1: 3x5+

Week 2: 3x3+

1RM

90%

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

CYCLE 7

27 Jun to 24 Jul 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1,126
562
914
457

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

Wendler P
1,013
506
822
412

Week 1
65%
75%
85%

Mon, 27 Jun
660.00
760.00
860.00

Mon, 04 Jul
710.00
810.00
910.00

Mon, 11 Jul
760.00
860.00
960.00

Wed, 29 Jun
330.00
380.00
430.00

Wed, 06 Jul
355.00
405.00
455.00

Wed, 13 Jul
380.00
430.00
480.00

Fri, 01 Jul
535.00
615.00
700.00

Fri, 08 Jul
575.00
660.00
740.00

Fri, 15 Jul
615.00
700.00
780.00

Sun, 03 Jul
270.00
310.00
350.00

Sun, 10 Jul
290.00
330.00
370.00

Sun, 17 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
Fri, 22 Jul
330.00
410.00
495.00
NA
Sun, 24 Jul
165.00
205.00
245.00
NA

Page 16 of 36 | 06/14/2015

Week 1: 3x5+

Week 2: 3x3+

1RM

90%

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

CYCLE 8

25 Jul to 21 Aug 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1,137
568
925
463

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

Wendler P
1,023
511
832
417

Week 1
65%
75%
85%

Mon, 25 Jul
665.00
765.00
870.00

Mon, 01 Aug
715.00
820.00
920.00

Mon, 08 Aug
765.00
870.00
970.00

Wed, 27 Jul
330.00
385.00
435.00

Wed, 03 Aug
360.00
410.00
460.00

Wed, 10 Aug
385.00
435.00
485.00

Fri, 29 Jul
540.00
625.00
705.00

Fri, 05 Aug
585.00
665.00
750.00

Fri, 12 Aug
625.00
705.00
790.00

Sun, 31 Jul
270.00
310.00
355.00

Sun, 07 Aug
290.00
335.00
375.00

Sun, 14 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
Fri, 19 Aug
335.00
415.00
500.00
NA
Sun, 21 Aug
165.00
210.00
250.00
NA

Page 17 of 36 | 06/14/2015

Week 1: 3x5+

Week 2: 3x3+

1RM

90%

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

CYCLE 9

22 Aug to 18 Sep 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1,148
573
936
468

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

Wendler P
1,033
516
842
422

Week 1
65%
75%
85%

Mon, 22 Aug
670.00
775.00
880.00

Mon, 29 Aug
725.00
825.00
930.00

Mon, 05 Sep
775.00
880.00
980.00

Wed, 24 Aug
335.00
385.00
440.00

Wed, 31 Aug
360.00
415.00
465.00

Wed, 07 Sep
385.00
440.00
490.00

Fri, 26 Aug
545.00
630.00
715.00

Fri, 02 Sep
590.00
675.00
760.00

Fri, 09 Sep
630.00
715.00
800.00

Sun, 28 Aug
275.00
315.00
360.00

Sun, 04 Sep
295.00
335.00
380.00

Sun, 11 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
Fri, 16 Sep
335.00
420.00
505.00
NA
Sun, 18 Sep
170.00
210.00
255.00
NA

Page 18 of 36 | 06/14/2015

Week 1: 3x5+

Week 2: 3x3+

1RM

90%

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

CYCLE 10

19 Sep to 16 Oct 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1,159
579
947
474

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

Wendler P
1,043
521
852
427

Week 1
65%
75%
85%

Mon, 19 Sep
680.00
780.00
885.00

Mon, 26 Sep
730.00
835.00
940.00

Mon, 03 Oct
780.00
885.00
990.00

Wed, 21 Sep
340.00
390.00
445.00

Wed, 28 Sep
365.00
415.00
470.00

Wed, 05 Oct
390.00
445.00
495.00

Fri, 23 Sep
555.00
640.00
725.00

Fri, 30 Sep
595.00
680.00
765.00

Fri, 07 Oct
640.00
725.00
810.00

Sun, 25 Sep
275.00
320.00
365.00

Sun, 02 Oct
300.00
340.00
385.00

Sun, 09 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
Fri, 14 Oct
340.00
425.00
510.00
NA
Sun, 16 Oct
170.00
215.00
255.00
NA

Page 19 of 36 | 06/14/2015

Week 1: 3x5+

Week 2: 3x3+

1RM

90%

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

CYCLE 11

17 Oct to 13 Nov 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1,170
585
958
480

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

Wendler P
1,053
526
862
432

Week 1
65%
75%
85%

Mon, 17 Oct
685.00
790.00
895.00

Mon, 24 Oct
735.00
840.00
950.00

Mon, 31 Oct
790.00
895.00
1000.00

Wed, 19 Oct
340.00
395.00
445.00

Wed, 26 Oct
370.00
420.00
475.00

Wed, 02 Nov
395.00
445.00
500.00

Fri, 21 Oct
560.00
645.00
735.00

Fri, 28 Oct
605.00
690.00
775.00

Fri, 04 Nov
645.00
735.00
820.00

Sun, 23 Oct
280.00
325.00
365.00

Sun, 30 Oct
300.00
345.00
390.00

Sun, 06 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
Fri, 11 Nov
345.00
430.00
515.00
NA
Sun, 13 Nov
175.00
215.00
260.00
NA

Page 20 of 36 | 06/14/2015

Week 1: 3x5+

Week 2: 3x3+

1RM

90%

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

CYCLE 12

14 Nov to 11 Dec 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1,181
590
969
485

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

Wendler P
1,063
531
872
437

Week 1
65%
75%
85%

Mon, 14 Nov
690.00
795.00
905.00

Mon, 21 Nov
745.00
850.00
955.00

Mon, 28 Nov
795.00
905.00
1010.00

Wed, 16 Nov
345.00
400.00
450.00

Wed, 23 Nov
370.00
425.00
480.00

Wed, 30 Nov
400.00
450.00
505.00

Fri, 18 Nov
565.00
655.00
740.00

Fri, 25 Nov
610.00
700.00
785.00

Fri, 02 Dec
655.00
740.00
830.00

Sun, 20 Nov
285.00
325.00
370.00

Sun, 27 Nov
305.00
350.00
395.00

Sun, 04 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
Fri, 09 Dec
350.00
435.00
525.00
NA
Sun, 11 Dec
175.00
220.00
260.00
NA

Page 21 of 36 | 06/14/2015

Week 1: 3x5+

Week 2: 3x3+

1RM

90%

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

CYCLE 13

12 Dec to 08 Jan 2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1,192
596
980
491

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

Wendler P
1,073
536
882
442

Week 1
65%
75%
85%

Mon, 12 Dec
700.00
805.00
910.00

Mon, 19 Dec
750.00
860.00
965.00

Mon, 26 Dec
805.00
910.00
1020.00

Wed, 14 Dec
350.00
400.00
455.00

Wed, 21 Dec
375.00
430.00
480.00

Wed, 28 Dec
400.00
455.00
510.00

Fri, 16 Dec
575.00
660.00
750.00

Fri, 23 Dec
620.00
705.00
795.00

Fri, 30 Dec
660.00
750.00
840.00

Sun, 18 Dec
285.00
330.00
375.00

Sun, 25 Dec
310.00
355.00
395.00

Sun, 01 Jan
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
Fri, 06 Jan
355.00
440.00
530.00
NA
Sun, 08 Jan
175.00
220.00
265.00
NA

Page 22 of 36 | 06/14/2015

Boring But Big

10 Jan to 06 Feb 2011
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%
Weeks 1 to 3 Week 4
255.00 255.00

5 x 10
122.50

5 x 10
201.25

5x8

3 x 10
122.50

3 x 10
201.25

3x8

96.25

96.25

5 x 10

3 x 10

Page 23 of 36 | 06/14/2015

Boring But Big

07 Feb to 06 Mar 2011
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%
Weeks 1 to 3 Week 4
257.50 257.50

5 x 10
123.75

5 x 10
205.00

5x8

3 x 10
123.75

3 x 10
205.00

3x8

97.50

97.50

5 x 10

3 x 10

Page 24 of 36 | 06/14/2015

Boring But Big

07 Mar to 03 Apr 2011
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%
Weeks 1 to 3 Week 4
260.00 260.00

5 x 10
125.00

5 x 10
207.50

5x8

3 x 10
125.00

3 x 10
207.50

3x8

98.75

98.75

5 x 10

3 x 10

Page 25 of 36 | 06/14/2015

Boring But Big

04 Apr to 01 May 2011
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%
Weeks 1 to 3 Week 4
262.50 262.50

5 x 10
126.25

5 x 10
210.00

5x8
100.00

5 x 10

3 x 10
126.25

3 x 10
210.00

3x8
100.00

3 x 10

Page 26 of 36 | 06/14/2015

Boring But Big

02 May to 29 May 2011
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%
Weeks 1 to 3 Week 4
266.25 266.25

5 x 10
127.50

5 x 10
212.50

5x8
101.25

5 x 10

3 x 10
127.50

3 x 10
212.50

3x8
101.25

3 x 10

Page 27 of 36 | 06/14/2015

Boring But Big

30 May to 26 Jun 2011
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%
Weeks 1 to 3 Week 4
268.75 268.75

5 x 10
128.75

5 x 10
216.25

5x8
102.50

5 x 10

3 x 10
128.75

3 x 10
216.25

3x8
102.50

3 x 10

Page 28 of 36 | 06/14/2015

Boring But Big

27 Jun to 24 Jul 2011
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%
Weeks 1 to 3 Week 4
271.25 271.25

5 x 10
130.00

5 x 10
218.75

5x8
103.75

5 x 10

3 x 10
130.00

3 x 10
218.75

3x8
103.75

3 x 10

Page 29 of 36 | 06/14/2015

Boring But Big

25 Jul to 21 Aug 2011
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%
Weeks 1 to 3 Week 4
273.75 273.75

5 x 10
132.50

5 x 10
221.25

5x8
106.25

5 x 10

3 x 10
132.50

3 x 10
221.25

3x8
106.25

3 x 10

Page 30 of 36 | 06/14/2015

Boring But Big

22 Aug to 18 Sep 2011
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%
Weeks 1 to 3 Week 4
277.50 277.50

5 x 10
133.75

5 x 10
223.75

5x8
107.50

5 x 10

3 x 10
133.75

3 x 10
223.75

3x8
107.50

3 x 10

Page 31 of 36 | 06/14/2015

Boring But Big

19 Sep to 16 Oct 2011
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%
Weeks 1 to 3 Week 4
280.00 280.00

5 x 10
135.00

5 x 10
226.25

5x8
108.75

5 x 10

3 x 10
135.00

3 x 10
226.25

3x8
108.75

3 x 10

Page 32 of 36 | 06/14/2015

Boring But Big

17 Oct to 13 Nov 2011
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%
Weeks 1 to 3 Week 4
282.50 282.50

5 x 10
136.25

5 x 10
230.00

5x8
110.00

5 x 10

3 x 10
136.25

3 x 10
230.00

3x8
110.00

3 x 10

Page 33 of 36 | 06/14/2015

Boring But Big

14 Nov to 11 Dec 2011
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%
Weeks 1 to 3 Week 4
285.00 285.00

5 x 10
137.50

5 x 10
232.50

5x8
111.25

5 x 10

3 x 10
137.50

3 x 10
232.50

3x8
111.25

3 x 10

Page 34 of 36 | 06/14/2015

Boring But Big

12 Dec to 08 Jan 2012
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 4
40%
50%
60%
Weeks 1 to 3 Week 4
287.50 287.50

5 x 10
138.75

5 x 10
235.00

5x8
112.50

5 x 10

3 x 10
138.75

3 x 10
235.00

3x8
112.50

3 x 10

Page 35 of 36 | 06/14/2015

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

880.95
440.06
704.60
352.71
2.94
1.47
2.35
1.18

1,050.00

2
07 Feb 2011
NA

890.20
444.68
713.84
357.34
-

3
07 Mar 2011
NA

4
04 Apr 2011
NA

899.44
449.30
723.08
361.96

908.68
453.93
732.33
366.58

Squat

1,000.00
950.00
900.00
850.00
800.00

850.00

Deadlift

5
02 May 2011
NA

917.93
458.55
741.57
371.20
-

6
30 May 2011
NA

7
27 Jun 2011
NA
300.00

927.17
463.17
750.81
375.82

936.41
467.79
760.06
380.44

500.00
490.00
480.00
470.00
460.00
450.00
440.00
430.00
420.00
410.00

420.00

800.00

400.00

750.00

380.00

700.00

360.00

650.00

340.00

600.00

320.00

3.50

Squat Ratio

3.00
2.50
2.00
1.50
1.00
0.50
-

2.50

Deadlift Ratio

1.60
1.40
1.20
1.00
0.80
0.60
0.40
0.20
-

1.40
1.20

2.00

1.00

1.50

0.80

1.00

0.60
0.40

0.50

0.20

350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00

Weight

8
25 Jul 2011
NA

945.66
472.41
769.30
385.07
-

9
22 Aug 2011
NA

954.90
477.03
778.54
389.69

10
19 Sep 2011
NA

11
17 Oct 2011
NA

964.14
481.65
787.78
394.31

Bench Press

Shoulder Press

Bench Press Ratio

Shoulder Press Ratio

973.38
486.28
797.03
398.93
-

12
14 Nov 2011
NA

982.63
490.90
806.27
403.55
-

13
12 Dec 2011
NA

991.87
495.52
815.51
408.17
-