wendler 5-3-1.xls
TRANSCRIPT
By Jon K
Hello and thank you for downloading! This spreadsheet was designed to be easy to use, functional, customizable AND easy on the eyes. This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to learn more about 5/3/1.This is not intended to teach you about the 5/3/1 program.
Features:1. Both kg and lbs work on this spreadsheet.2. 1RM calculator.3. Choose your own increments per cycle or stick with Wendler's 10 and 5 lbs.4. Enter the weight of the barbell at your gym. Most gyms should use 45 lbs or 20kg barbells (which have a difference of about 1 lb or about 0.9kg).5. Choose between displaying the full weight of the set (i.e. barbell plus all weights) or only one side (easier to remember).6. Rounding to the nearest multiple of your choice.7.8. An option to choose your own workout days (finally!) and re-order the workout.9. Statistics page with fancypants graphs.
10. Don't like something? Change it.
Instructions:1.2.2.3.4.5.6.7.8.9.
10.11.
12.
13. Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offer you any support if your modification breaks the spreadsheet.
Wendler's 5/3/1 Spreadsheet v1.25
Buy Jim Wendler's 5/3/1 e-Book here
The spreadsheet currently only supports a 4 day template, with each lift performed per day. You can select identical days if you perform more than one lift per day on the "Days worked out" table (Inputs page).
Displays a full year's worth of cycles, in a readily printable format. Each cycle is printed on its own page.
Enter your best, consistent numbers per lift (weight including the bar and repetitions performed) to arrive at your theoretical 1RM.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 weight ratio as you progress through the 5/3/1 program.Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this ONLY affects the input page).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 multiples of 10 lbs, I would enter 10 here.When are you starting 5/3/1? Enter here. Note that this day must correspond with your first lift entered in #2. Choose your workout days. This must be a consistent day for each lift, e.g. if you first squat on Monday, then all Mondays in the 13 cycles must be squats.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 its own page so you can bring printouts to the gym and leave your notebook at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.
The statistics page tracks your performance on the top workset (1+) of the third week of each cycle. However this is only useful if you consistently update the repetitions performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires your bodyweight to be entered at the beginning of every cycle (on the input page). The graphs provide an easy visual way to monitor your increases in strength as you progress through 5/3/1.
CLICK TO GO
Hello and thank you for downloading! This spreadsheet was designed to be easy to use, functional, customizable AND easy on the eyes. This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to learn more about 5/3/1.
Enter the weight of the barbell at your gym. Most gyms should use 45 lbs or 20kg barbells (which have a difference of about 1 lb or about 0.9kg).Choose between displaying the full weight of the set (i.e. barbell plus all weights) or only one side (easier to remember).
Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offer you any support if your modification breaks the spreadsheet.
Inputs 5/3/1 Schedule Statistics
, with each lift performed per day. You can select identical days if you perform more than one lift per day on the "Days worked
, in a readily printable format. Each cycle is printed on its own page.
Enter your best, consistent numbers per lift (weight including the bar and repetitions performed) to arrive at your theoretical 1RM.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 weight ratio as you progress through the 5/3/1 program.Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this ONLY affects the input page).
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 multiples of 10 lbs, I would enter 10 here.When are you starting 5/3/1? Enter here. Note that this day must correspond with your first lift entered in #2. Choose your workout days. This must be a consistent day for each lift, e.g. if you first squat on Monday, then all Mondays in the 13 cycles must be squats.
Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can bring printouts to the gym and leave your notebook at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.
The statistics page tracks your performance on the top workset (1+) of the third week of each cycle. However this is only useful if you consistently update the repetitions performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires your bodyweight to be entered at the beginning of every cycle (on the input page). The graphs provide an easy visual way to monitor your increases in strength as you progress through 5/3/1.
Core Lifts 1RM Calculator Weight Reps 1RM RoundSquat 1,000.00 3.00 1,058.87 1,059 Bench Press 500.00 3.00 529.44 529 Deadlift 800.00 3.00 847.10 847 Shoulder Press 400.00 3.00 423.55 424
Bodyweight on: 10-Jan-11 7-Feb-11 7-Mar-11 4-Apr-11 300.00
Control PanelUnit of measurement: lbs
Increment: Squat 10 lbsIncrement: Bench Press 5 lbs
Increment: Deadlift 10 lbsIncrement: Shoulder Press 5 lbs
Weight of the bar: 45 lbsShow full weight: Yes
Round to nearest: 5 lbs
Date Commencing 5/3/1: 10-Jan-11 is a Monday
COL LOOKUP LOOK UP VALUE DATEDays worked out: Mon 2 0 Mon
Wed 2 WedFri 4 Fri
Sun 6 Sun
Day Matrix Mon Tue WedMon 0 6 5Tue 1 0 6Wed 2 1 0Thu 3 2 1Fri 4 3 2Sat 5 4 3Sun 6 5 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.
Note:If you select no, be aware that the overall weight you lift will be slightly less than if you had used the full weight. To remedy this, use a lower rounding value.
Legend
Blue - Input cell- Formula cell (feel free to modify if you are familiar with Excel formulas)
2-May-11 30-May-11 27-Jun-11 25-Jul-11 22-Aug-11 19-Sep-11
Thu Fri Sat Sun4 3 2 15 4 3 26 5 4 30 6 5 41 0 6 52 1 0 63 2 1 0
Black/Grey
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.
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)
Note:If you select no, be aware that the overall weight you lift will be slightly less than if you had used the full weight. To remedy this, use a lower rounding value.
- Input cell- Formula cell (feel free to modify if you are familiar with Excel formulas)
17-Oct-11 14-Nov-11 12-Dec-11
Page 6 of 32 | 04/21/2023
CYCLE 1 10 Jan to 06 Feb 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,059 953 Week 1 Week 2 Week 3 Week 4Bench Press 529 476 65% 70% 75% 40%Deadlift 847 762 75% 80% 85% 50%Shoulder Press 424 382 85% 90% 95% 60%Core LiftSquat Mon, 10 Jan Mon, 17 Jan Mon, 24 Jan Mon, 31 Jan
Set 1 620.00 665.00 715.00 380.00 Set 2 715.00 760.00 810.00 475.00 Set 3 810.00 860.00 905.00 570.00
PR: Set 3 10 NABench Press Wed, 12 Jan Wed, 19 Jan Wed, 26 Jan Wed, 02 Feb
Set 1 310.00 335.00 355.00 190.00 Set 2 355.00 380.00 405.00 240.00 Set 3 405.00 430.00 450.00 285.00
PR: Set 3 NADeadlift Fri, 14 Jan Fri, 21 Jan Fri, 28 Jan Fri, 04 Feb
Set 1 495.00 535.00 570.00 305.00 Set 2 570.00 610.00 650.00 380.00 Set 3 650.00 685.00 725.00 455.00
PR: Set 3 NAShoulder Press Sun, 16 Jan Sun, 23 Jan Sun, 30 Jan Sun, 06 Feb
Set 1 250.00 265.00 285.00 155.00 Set 2 285.00 305.00 325.00 190.00 Set 3 325.00 345.00 365.00 230.00
PR: Set 3 NA
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
Page 7 of 32 | 04/21/2023
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 2 07 Feb to 06 Mar 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,070 963 Week 1 Week 2 Week 3 Week 4Bench Press 535 481 65% 70% 75% 40%Deadlift 858 772 75% 80% 85% 50%Shoulder Press 430 387 85% 90% 95% 60%Core LiftSquat Mon, 07 Feb Mon, 14 Feb Mon, 21 Feb Mon, 28 Feb
Set 1 625.00 675.00 720.00 385.00 Set 2 720.00 770.00 820.00 480.00 Set 3 820.00 865.00 915.00 580.00
PR: Set 3 NABench Press Wed, 09 Feb Wed, 16 Feb Wed, 23 Feb Wed, 02 Mar
Set 1 315.00 335.00 360.00 190.00 Set 2 360.00 385.00 410.00 240.00 Set 3 410.00 435.00 455.00 290.00
PR: Set 3 NADeadlift Fri, 11 Feb Fri, 18 Feb Fri, 25 Feb Fri, 04 Mar
Set 1 500.00 540.00 580.00 310.00 Set 2 580.00 620.00 655.00 385.00 Set 3 655.00 695.00 735.00 465.00
PR: Set 3 NAShoulder Press Sun, 13 Feb Sun, 20 Feb Sun, 27 Feb Sun, 06 Mar
Set 1 250.00 270.00 290.00 155.00 Set 2 290.00 310.00 330.00 195.00 Set 3 330.00 350.00 365.00 230.00
PR: Set 3 NA
Page 8 of 32 | 04/21/2023
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 3 07 Mar to 03 Apr 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,081 973 Week 1 Week 2 Week 3 Week 4Bench Press 540 486 65% 70% 75% 40%Deadlift 869 782 75% 80% 85% 50%Shoulder Press 435 392 85% 90% 95% 60%Core LiftSquat Mon, 07 Mar Mon, 14 Mar Mon, 21 Mar Mon, 28 Mar
Set 1 635.00 680.00 730.00 390.00 Set 2 730.00 780.00 825.00 485.00 Set 3 825.00 875.00 925.00 585.00
PR: Set 3 NABench Press Wed, 09 Mar Wed, 16 Mar Wed, 23 Mar Wed, 30 Mar
Set 1 315.00 340.00 365.00 195.00 Set 2 365.00 390.00 415.00 245.00 Set 3 415.00 435.00 460.00 290.00
PR: Set 3 NADeadlift Fri, 11 Mar Fri, 18 Mar Fri, 25 Mar Fri, 01 Apr
Set 1 510.00 550.00 585.00 315.00 Set 2 585.00 625.00 665.00 390.00 Set 3 665.00 705.00 745.00 470.00
PR: Set 3 NAShoulder Press Sun, 13 Mar Sun, 20 Mar Sun, 27 Mar Sun, 03 Apr
Set 1 255.00 275.00 295.00 155.00 Set 2 295.00 315.00 335.00 195.00 Set 3 335.00 350.00 370.00 235.00
PR: Set 3 NA
Page 9 of 32 | 04/21/2023
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 4 04 Apr to 01 May 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,092 983 Week 1 Week 2 Week 3 Week 4Bench Press 546 491 65% 70% 75% 40%Deadlift 880 792 75% 80% 85% 50%Shoulder Press 441 397 85% 90% 95% 60%Core LiftSquat Mon, 04 Apr Mon, 11 Apr Mon, 18 Apr Mon, 25 Apr
Set 1 640.00 690.00 735.00 395.00 Set 2 735.00 785.00 835.00 490.00 Set 3 835.00 885.00 935.00 590.00
PR: Set 3 NABench Press Wed, 06 Apr Wed, 13 Apr Wed, 20 Apr Wed, 27 Apr
Set 1 320.00 345.00 370.00 195.00 Set 2 370.00 395.00 415.00 245.00 Set 3 415.00 440.00 465.00 295.00
PR: Set 3 NADeadlift Fri, 08 Apr Fri, 15 Apr Fri, 22 Apr Fri, 29 Apr
Set 1 515.00 555.00 595.00 315.00 Set 2 595.00 635.00 675.00 395.00 Set 3 675.00 715.00 755.00 475.00
PR: Set 3 NAShoulder Press Sun, 10 Apr Sun, 17 Apr Sun, 24 Apr Sun, 01 May
Set 1 260.00 280.00 295.00 160.00 Set 2 295.00 315.00 335.00 200.00 Set 3 335.00 355.00 375.00 240.00
PR: Set 3 NA
Page 10 of 32 | 04/21/2023
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 5 02 May to 29 May 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,103 993 Week 1 Week 2 Week 3 Week 4Bench Press 551 496 65% 70% 75% 40%Deadlift 891 802 75% 80% 85% 50%Shoulder Press 446 402 85% 90% 95% 60%Core LiftSquat Mon, 02 May Mon, 09 May Mon, 16 May Mon, 23 May
Set 1 645.00 695.00 745.00 395.00 Set 2 745.00 795.00 845.00 495.00 Set 3 845.00 895.00 945.00 595.00
PR: Set 3 NABench Press Wed, 04 May Wed, 11 May Wed, 18 May Wed, 25 May
Set 1 320.00 345.00 370.00 200.00 Set 2 370.00 395.00 420.00 250.00 Set 3 420.00 445.00 470.00 300.00
PR: Set 3 NADeadlift Fri, 06 May Fri, 13 May Fri, 20 May Fri, 27 May
Set 1 520.00 560.00 600.00 320.00 Set 2 600.00 640.00 680.00 400.00 Set 3 680.00 720.00 760.00 480.00
PR: Set 3 NAShoulder Press Sun, 08 May Sun, 15 May Sun, 22 May Sun, 29 May
Set 1 260.00 280.00 300.00 160.00 Set 2 300.00 320.00 340.00 200.00 Set 3 340.00 360.00 380.00 240.00
PR: Set 3 NA
Page 11 of 32 | 04/21/2023
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 6 30 May to 26 Jun 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,115 1,003 Week 1 Week 2 Week 3 Week 4Bench Press 557 501 65% 70% 75% 40%Deadlift 903 812 75% 80% 85% 50%Shoulder Press 452 407 85% 90% 95% 60%Core LiftSquat Mon, 30 May Mon, 06 Jun Mon, 13 Jun Mon, 20 Jun
Set 1 650.00 700.00 750.00 400.00 Set 2 750.00 800.00 855.00 500.00 Set 3 855.00 905.00 955.00 600.00
PR: Set 3 NABench Press Wed, 01 Jun Wed, 08 Jun Wed, 15 Jun Wed, 22 Jun
Set 1 325.00 350.00 375.00 200.00 Set 2 375.00 400.00 425.00 250.00 Set 3 425.00 450.00 475.00 300.00
PR: Set 3 NADeadlift Fri, 03 Jun Fri, 10 Jun Fri, 17 Jun Fri, 24 Jun
Set 1 530.00 570.00 610.00 325.00 Set 2 610.00 650.00 690.00 405.00 Set 3 690.00 730.00 770.00 485.00
PR: Set 3 NAShoulder Press Sun, 05 Jun Sun, 12 Jun Sun, 19 Jun Sun, 26 Jun
Set 1 265.00 285.00 305.00 165.00 Set 2 305.00 325.00 345.00 205.00 Set 3 345.00 365.00 385.00 245.00
PR: Set 3 NA
Page 12 of 32 | 04/21/2023
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 7 27 Jun to 24 Jul 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,126 1,013 Week 1 Week 2 Week 3 Week 4Bench Press 562 506 65% 70% 75% 40%Deadlift 914 822 75% 80% 85% 50%Shoulder Press 457 412 85% 90% 95% 60%Core LiftSquat Mon, 27 Jun Mon, 04 Jul Mon, 11 Jul Mon, 18 Jul
Set 1 660.00 710.00 760.00 405.00 Set 2 760.00 810.00 860.00 505.00 Set 3 860.00 910.00 960.00 610.00
PR: Set 3 NABench Press Wed, 29 Jun Wed, 06 Jul Wed, 13 Jul Wed, 20 Jul
Set 1 330.00 355.00 380.00 200.00 Set 2 380.00 405.00 430.00 255.00 Set 3 430.00 455.00 480.00 305.00
PR: Set 3 NADeadlift Fri, 01 Jul Fri, 08 Jul Fri, 15 Jul Fri, 22 Jul
Set 1 535.00 575.00 615.00 330.00 Set 2 615.00 660.00 700.00 410.00 Set 3 700.00 740.00 780.00 495.00
PR: Set 3 NAShoulder Press Sun, 03 Jul Sun, 10 Jul Sun, 17 Jul Sun, 24 Jul
Set 1 270.00 290.00 310.00 165.00 Set 2 310.00 330.00 350.00 205.00 Set 3 350.00 370.00 390.00 245.00
PR: Set 3 NA
Page 13 of 32 | 04/21/2023
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 8 25 Jul to 21 Aug 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,137 1,023 Week 1 Week 2 Week 3 Week 4Bench Press 568 511 65% 70% 75% 40%Deadlift 925 832 75% 80% 85% 50%Shoulder Press 463 417 85% 90% 95% 60%Core LiftSquat Mon, 25 Jul Mon, 01 Aug Mon, 08 Aug Mon, 15 Aug
Set 1 665.00 715.00 765.00 410.00 Set 2 765.00 820.00 870.00 510.00 Set 3 870.00 920.00 970.00 615.00
PR: Set 3 NABench Press Wed, 27 Jul Wed, 03 Aug Wed, 10 Aug Wed, 17 Aug
Set 1 330.00 360.00 385.00 205.00 Set 2 385.00 410.00 435.00 255.00 Set 3 435.00 460.00 485.00 305.00
PR: Set 3 NADeadlift Fri, 29 Jul Fri, 05 Aug Fri, 12 Aug Fri, 19 Aug
Set 1 540.00 585.00 625.00 335.00 Set 2 625.00 665.00 705.00 415.00 Set 3 705.00 750.00 790.00 500.00
PR: Set 3 NAShoulder Press Sun, 31 Jul Sun, 07 Aug Sun, 14 Aug Sun, 21 Aug
Set 1 270.00 290.00 310.00 165.00 Set 2 310.00 335.00 355.00 210.00 Set 3 355.00 375.00 395.00 250.00
PR: Set 3 NA
Page 14 of 32 | 04/21/2023
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 9 22 Aug to 18 Sep 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,148 1,033 Week 1 Week 2 Week 3 Week 4Bench Press 573 516 65% 70% 75% 40%Deadlift 936 842 75% 80% 85% 50%Shoulder Press 468 422 85% 90% 95% 60%Core LiftSquat Mon, 22 Aug Mon, 29 Aug Mon, 05 Sep Mon, 12 Sep
Set 1 670.00 725.00 775.00 415.00 Set 2 775.00 825.00 880.00 515.00 Set 3 880.00 930.00 980.00 620.00
PR: Set 3 NABench Press Wed, 24 Aug Wed, 31 Aug Wed, 07 Sep Wed, 14 Sep
Set 1 335.00 360.00 385.00 205.00 Set 2 385.00 415.00 440.00 260.00 Set 3 440.00 465.00 490.00 310.00
PR: Set 3 NADeadlift Fri, 26 Aug Fri, 02 Sep Fri, 09 Sep Fri, 16 Sep
Set 1 545.00 590.00 630.00 335.00 Set 2 630.00 675.00 715.00 420.00 Set 3 715.00 760.00 800.00 505.00
PR: Set 3 NAShoulder Press Sun, 28 Aug Sun, 04 Sep Sun, 11 Sep Sun, 18 Sep
Set 1 275.00 295.00 315.00 170.00 Set 2 315.00 335.00 360.00 210.00 Set 3 360.00 380.00 400.00 255.00
PR: Set 3 NA
Page 15 of 32 | 04/21/2023
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 10 19 Sep to 16 Oct 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,159 1,043 Week 1 Week 2 Week 3 Week 4Bench Press 579 521 65% 70% 75% 40%Deadlift 947 852 75% 80% 85% 50%Shoulder Press 474 427 85% 90% 95% 60%Core LiftSquat Mon, 19 Sep Mon, 26 Sep Mon, 03 Oct Mon, 10 Oct
Set 1 680.00 730.00 780.00 415.00 Set 2 780.00 835.00 885.00 520.00 Set 3 885.00 940.00 990.00 625.00
PR: Set 3 NABench Press Wed, 21 Sep Wed, 28 Sep Wed, 05 Oct Wed, 12 Oct
Set 1 340.00 365.00 390.00 210.00 Set 2 390.00 415.00 445.00 260.00 Set 3 445.00 470.00 495.00 315.00
PR: Set 3 NADeadlift Fri, 23 Sep Fri, 30 Sep Fri, 07 Oct Fri, 14 Oct
Set 1 555.00 595.00 640.00 340.00 Set 2 640.00 680.00 725.00 425.00 Set 3 725.00 765.00 810.00 510.00
PR: Set 3 NAShoulder Press Sun, 25 Sep Sun, 02 Oct Sun, 09 Oct Sun, 16 Oct
Set 1 275.00 300.00 320.00 170.00 Set 2 320.00 340.00 365.00 215.00 Set 3 365.00 385.00 405.00 255.00
PR: Set 3 NA
Page 16 of 32 | 04/21/2023
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 11 17 Oct to 13 Nov 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,170 1,053 Week 1 Week 2 Week 3 Week 4Bench Press 585 526 65% 70% 75% 40%Deadlift 958 862 75% 80% 85% 50%Shoulder Press 480 432 85% 90% 95% 60%Core LiftSquat Mon, 17 Oct Mon, 24 Oct Mon, 31 Oct Mon, 07 Nov
Set 1 685.00 735.00 790.00 420.00 Set 2 790.00 840.00 895.00 525.00 Set 3 895.00 950.00 1000.00 630.00
PR: Set 3 NABench Press Wed, 19 Oct Wed, 26 Oct Wed, 02 Nov Wed, 09 Nov
Set 1 340.00 370.00 395.00 210.00 Set 2 395.00 420.00 445.00 265.00 Set 3 445.00 475.00 500.00 315.00
PR: Set 3 NADeadlift Fri, 21 Oct Fri, 28 Oct Fri, 04 Nov Fri, 11 Nov
Set 1 560.00 605.00 645.00 345.00 Set 2 645.00 690.00 735.00 430.00 Set 3 735.00 775.00 820.00 515.00
PR: Set 3 NAShoulder Press Sun, 23 Oct Sun, 30 Oct Sun, 06 Nov Sun, 13 Nov
Set 1 280.00 300.00 325.00 175.00 Set 2 325.00 345.00 365.00 215.00 Set 3 365.00 390.00 410.00 260.00
PR: Set 3 NA
Page 17 of 32 | 04/21/2023
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 12 14 Nov to 11 Dec 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,181 1,063 Week 1 Week 2 Week 3 Week 4Bench Press 590 531 65% 70% 75% 40%Deadlift 969 872 75% 80% 85% 50%Shoulder Press 485 437 85% 90% 95% 60%Core LiftSquat Mon, 14 Nov Mon, 21 Nov Mon, 28 Nov Mon, 05 Dec
Set 1 690.00 745.00 795.00 425.00 Set 2 795.00 850.00 905.00 530.00 Set 3 905.00 955.00 1010.00 640.00
PR: Set 3 NABench Press Wed, 16 Nov Wed, 23 Nov Wed, 30 Nov Wed, 07 Dec
Set 1 345.00 370.00 400.00 210.00 Set 2 400.00 425.00 450.00 265.00 Set 3 450.00 480.00 505.00 320.00
PR: Set 3 NADeadlift Fri, 18 Nov Fri, 25 Nov Fri, 02 Dec Fri, 09 Dec
Set 1 565.00 610.00 655.00 350.00 Set 2 655.00 700.00 740.00 435.00 Set 3 740.00 785.00 830.00 525.00
PR: Set 3 NAShoulder Press Sun, 20 Nov Sun, 27 Nov Sun, 04 Dec Sun, 11 Dec
Set 1 285.00 305.00 325.00 175.00 Set 2 325.00 350.00 370.00 220.00 Set 3 370.00 395.00 415.00 260.00
PR: Set 3 NA
Page 18 of 32 | 04/21/2023
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 13 12 Dec to 08 Jan 2012Core Lift 1RM 90% Wendler PercentagesSquat 1,192 1,073 Week 1 Week 2 Week 3 Week 4Bench Press 596 536 65% 70% 75% 40%Deadlift 980 882 75% 80% 85% 50%Shoulder Press 491 442 85% 90% 95% 60%Core LiftSquat Mon, 12 Dec Mon, 19 Dec Mon, 26 Dec Mon, 02 Jan
Set 1 700.00 750.00 805.00 430.00 Set 2 805.00 860.00 910.00 535.00 Set 3 910.00 965.00 1020.00 645.00
PR: Set 3 NABench Press Wed, 14 Dec Wed, 21 Dec Wed, 28 Dec Wed, 04 Jan
Set 1 350.00 375.00 400.00 215.00 Set 2 400.00 430.00 455.00 270.00 Set 3 455.00 480.00 510.00 320.00
PR: Set 3 NADeadlift Fri, 16 Dec Fri, 23 Dec Fri, 30 Dec Fri, 06 Jan
Set 1 575.00 620.00 660.00 355.00 Set 2 660.00 705.00 750.00 440.00 Set 3 750.00 795.00 840.00 530.00
PR: Set 3 NAShoulder Press Sun, 18 Dec Sun, 25 Dec Sun, 01 Jan Sun, 08 Jan
Set 1 285.00 310.00 330.00 175.00 Set 2 330.00 355.00 375.00 220.00 Set 3 375.00 395.00 420.00 265.00
PR: Set 3 NA
Page 19 of 32 | 04/21/2023
Boring But Big
Weeks 1 to 3 Week 4255.00 255.00
5 x 10 3 x 10
122.50 122.50
5 x 10 3 x 10
201.25 201.25
5 x 8 3 x 8
96.25 96.25
5 x 10 3 x 10
Page 20 of 32 | 04/21/2023
Boring But Big
Weeks 1 to 3 Week 4257.50 257.50
5 x 10 3 x 10
123.75 123.75
5 x 10 3 x 10
205.00 205.00
5 x 8 3 x 8
97.50 97.50
5 x 10 3 x 10
Page 21 of 32 | 04/21/2023
Boring But Big
Weeks 1 to 3 Week 4260.00 260.00
5 x 10 3 x 10
125.00 125.00
5 x 10 3 x 10
207.50 207.50
5 x 8 3 x 8
98.75 98.75
5 x 10 3 x 10
Page 22 of 32 | 04/21/2023
Boring But Big
Weeks 1 to 3 Week 4262.50 262.50
5 x 10 3 x 10
126.25 126.25
5 x 10 3 x 10
210.00 210.00
5 x 8 3 x 8
100.00 100.00
5 x 10 3 x 10
Page 23 of 32 | 04/21/2023
Boring But Big
Weeks 1 to 3 Week 4266.25 266.25
5 x 10 3 x 10
127.50 127.50
5 x 10 3 x 10
212.50 212.50
5 x 8 3 x 8
101.25 101.25
5 x 10 3 x 10
Page 24 of 32 | 04/21/2023
Boring But Big
Weeks 1 to 3 Week 4268.75 268.75
5 x 10 3 x 10
128.75 128.75
5 x 10 3 x 10
216.25 216.25
5 x 8 3 x 8
102.50 102.50
5 x 10 3 x 10
Page 25 of 32 | 04/21/2023
Boring But Big
Weeks 1 to 3 Week 4271.25 271.25
5 x 10 3 x 10
130.00 130.00
5 x 10 3 x 10
218.75 218.75
5 x 8 3 x 8
103.75 103.75
5 x 10 3 x 10
Page 26 of 32 | 04/21/2023
Boring But Big
Weeks 1 to 3 Week 4273.75 273.75
5 x 10 3 x 10
132.50 132.50
5 x 10 3 x 10
221.25 221.25
5 x 8 3 x 8
106.25 106.25
5 x 10 3 x 10
Page 27 of 32 | 04/21/2023
Boring But Big
Weeks 1 to 3 Week 4277.50 277.50
5 x 10 3 x 10
133.75 133.75
5 x 10 3 x 10
223.75 223.75
5 x 8 3 x 8
107.50 107.50
5 x 10 3 x 10
Page 28 of 32 | 04/21/2023
Boring But Big
Weeks 1 to 3 Week 4280.00 280.00
5 x 10 3 x 10
135.00 135.00
5 x 10 3 x 10
226.25 226.25
5 x 8 3 x 8
108.75 108.75
5 x 10 3 x 10
Page 29 of 32 | 04/21/2023
Boring But Big
Weeks 1 to 3 Week 4282.50 282.50
5 x 10 3 x 10
136.25 136.25
5 x 10 3 x 10
230.00 230.00
5 x 8 3 x 8
110.00 110.00
5 x 10 3 x 10
Page 30 of 32 | 04/21/2023
Boring But Big
Weeks 1 to 3 Week 4285.00 285.00
5 x 10 3 x 10
137.50 137.50
5 x 10 3 x 10
232.50 232.50
5 x 8 3 x 8
111.25 111.25
5 x 10 3 x 10
Page 31 of 32 | 04/21/2023
Boring But Big
Weeks 1 to 3 Week 4287.50 287.50
5 x 10 3 x 10
138.75 138.75
5 x 10 3 x 10
235.00 235.00
5 x 8 3 x 8
112.50 112.50
5 x 10 3 x 10
CYCLE: 1 2 3 4 5 6 7 8 9 10 11 12 1310 Jan 2011 07 Feb 2011 07 Mar 2011 04 Apr 2011 02 May 2011 30 May 2011 27 Jun 2011 25 Jul 2011 22 Aug 2011 19 Sep 2011 17 Oct 2011 14 Nov 2011 12 Dec 2011
Weight 300.00 NA NA NA NA NA NA NA NA NA NA NA NAAverage Weight 300.00 1RM Projection (Top Workset)Squat 880.95 890.20 899.44 908.68 917.93 927.17 936.41 945.66 954.90 964.14 973.38 982.63 991.87 Bench Press 440.06 444.68 449.30 453.93 458.55 463.17 467.79 472.41 477.03 481.65 486.28 490.90 495.52 Deadlift 704.60 713.84 723.08 732.33 741.57 750.81 760.06 769.30 778.54 787.78 797.03 806.27 815.51 Shoulder Press 352.71 357.34 361.96 366.58 371.20 375.82 380.44 385.07 389.69 394.31 398.93 403.55 408.17 Strength/Weight RatioSquat Ratio 2.94 - - - - - - - - - - - - Bench Press Ratio 1.47 - - - - - - - - - - - - Deadlift Ratio 2.35 - - - - - - - - - - - - Shoulder Press Ratio 1.18 - - - - - - - - - - - -
GRAPHS:
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-1
1
2-May
-11
30-May
-11
27-Jun-11
25-Jul-1
1
22-Aug-1
1
19-Sep-11
17-Oct-
11
14-Nov-1
1
12-Dec-
11 820.00 840.00 860.00 880.00 900.00 920.00 940.00 960.00 980.00
1,000.00 1,020.00
Squat
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-1
1
2-May
-11
30-May
-11
27-Jun-11
25-Jul-1
1
22-Aug-1
1
19-Sep-11
17-Oct-
11
14-Nov-1
1
12-Dec-
11 410.00 420.00 430.00 440.00 450.00 460.00 470.00 480.00 490.00 500.00
Bench Press
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-1
1
2-May
-11
30-May
-11
27-Jun-11
25-Jul-1
1
22-Aug-1
1
19-Sep-11
17-Oct-
11
14-Nov-1
1
12-Dec-
11 640.00 660.00 680.00 700.00 720.00 740.00 760.00 780.00 800.00 820.00 840.00
Deadlift
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-1
1
2-May
-11
30-May
-11
27-Jun-11
25-Jul-1
1
22-Aug-1
1
19-Sep-11
17-Oct-
11
14-Nov-1
1
12-Dec-
11 320.00 330.00 340.00 350.00 360.00 370.00 380.00 390.00 400.00 410.00 420.00
Shoulder Press
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-1
1
2-May
-11
30-May
-11
27-Jun-11
25-Jul-1
1
22-Aug-1
1
19-Sep-11
17-Oct-
11
14-Nov-1
1
12-Dec-
11 -
0.50
1.00
1.50
2.00
2.50
3.00
3.50 Squat Ratio
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-1
1
2-May
-11
30-May
-11
27-Jun-11
25-Jul-1
1
22-Aug-1
1
19-Sep-11
17-Oct-
11
14-Nov-1
1
12-Dec-
11 -
0.20
0.40
0.60
0.80
1.00
1.20
1.40
1.60 Bench Press Ratio
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-1
1
2-May
-11
30-May
-11
27-Jun-11
25-Jul-1
1
22-Aug-1
1
19-Sep-11
17-Oct-
11
14-Nov-1
1
12-Dec-
11 -
0.50
1.00
1.50
2.00
2.50 Deadlift Ratio
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-1
1
2-May
-11
30-May
-11
27-Jun-11
25-Jul-1
1
22-Aug-1
1
19-Sep-11
17-Oct-
11
14-Nov-1
1
12-Dec-
11 -
0.20
0.40
0.60
0.80
1.00
1.20
1.40 Shoulder Press Ratio
10-Jan-11
7-Feb-11
7-Mar-
11
4-Apr-1
1
2-May
-11
30-May
-11
27-Jun-11
25-Jul-1
1
22-Aug-1
1
19-Sep-11
17-Oct-
11
14-Nov-1
1
12-Dec-
110.00
50.00
100.00
150.00
200.00
250.00
300.00
350.00 Weight