Read.MeIMPORTANT: Only Modify the Boxes in Yellow!The 1RM estimator in this spreadsheet is based on Matt Brzycki's (36*weight)/(37-reps done), which is a much more accurate estimation than Wendler's overly optimistic forumla.To begin, enter the weight and reps down for each of the four exercises.In Cycle 1, your working 1RMs are the 90% on top of the spreadsheet. For Cycle 2 and beyond, the current working 1RMs are listed on the right hand side.

Here is how the rep goals work: - In week 1, the rep goal is calculated by adding 5lbs to your working 1RM. So if you are able to achieve the rep goal, your estimated 1RM will be at least 5lbs more than your working 1RM In week 2, the rep goal will be generated by adding 5lbs to your previous week's (week 1) estimated 1RM and the same concept works for week 3 if you get the rep goal. - If you are unable to get the number of reps recommended but the estimated 1RM is still greater than your current working 1RM, the following week's rep goal will still be generated by adding 5lbs onto your estimated 1RM.- However, if the estimated 1RM is lower than your current working 1RM at any given week, the rep goal for next week will be calculated such that you will beat your current working 1RM by 5lbs or more.For Example: Say my current working 1RM is 365 for squat. For week 1, I need to get 5+ for 310. The calculator also tells me that in order to beat my working 1RM of 365 by 5lbs, I will need to get at least 7 reps of 310 which will put me at an estimated 370.If I do get 7 reps, I will have to do 330x6=385 in week 2 to beat my max of 370 because if I only get 330x5, that is still an estimated max of 370.But say I wasn't feeling all that great and only went for the minimum number of 5 reps, that puts my estimated 1RM at 350, which is lower than my current working 1RM of 365. Therefore in week 2, the calculator will again add 5lbs to my current working 1RM of 365 and calculate the rep goal. In this scenario it will be 330x5 which gives an estimated 1RM of 370.From cycle to cycle, the working 1RMs for Squats and Deadlift will be increased by 10lbs and Press and Bench by 5lbs.You do have the option of changing this to your own preference by editing the cycle increment.In addition, you can also manually enter the weight for your next cycle. This is NOT RECOMMENDED as it will also erase the formula associated with it.

531 Calculator5/3/1 Calculatorv1.1Created by diregna

WeightReps1RM90%1RM CalculatorRep CalculatorCycle IncrementMilitary122.58150135Military5Deadlift2855320290WeightReps1RMWeight1RMReps Req'dDeadlift10Bench2059265240Bench5Squat2359300270Squat10PC1455165150Cycle 1Week 1 3x5Week 2 3x3Week 3 5/3/1Week 4 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightSuggested Cycle 2 1RM909510055Military140Military100Military110Military115Military70Deadlift3001157140011012061400115130414080Bench245190205220115Squat280Deadlift220Deadlift230Deadlift245Deadlift145245729572952606300275531017515517018095Bench180Bench190Bench205Bench1202057245215230145175190205110Squat205Squat215Squat230Squat135230727572752456285255160100105115PC115PC120PC130130715531401356155145

Week 9 3x5Week 10 3x3Week 11 5/3/1Week 12 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightSuggested Cycle 3 1RM9010010555Military145Military105Military110Military120Military70Deadlift310120714512513585Bench250195210225120Squat290Deadlift225Deadlift240Deadlift255Deadlift1502557305270285180160170185100Bench185Bench195Bench210Bench1252107250220235145180195210110Squat210Squat225Squat240Squat1402407290250265170

Cycle 3Week 9 3x5Week 10 3x3Week 11 5/3/1Week 12 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightSuggested Cycle 4 1RM9510011060Military150Military110Military115Military125Military75Deadlift320125715013014085Bench255200215235125Squat300Deadlift235Deadlift250Deadlift265Deadlift1552657320280295185165175190100Bench190Bench200Bench215Bench1252157260225240150190205220115Squat220Squat230Squat245Squat1452457295260275175

Cycle 4Week 13 3x5Week 14 3x3Week 15 5/3/1Week 16 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightSuggested Cycle 5 1RM10010511560Military155Military115Military120Military130Military75Deadlift330130715513514590Bench260210225240130Squat310Deadlift240Deadlift255Deadlift270Deadlift1602707325290305190165180190100Bench190Bench205Bench215Bench1302157260230240155195210225120Squat225Squat240Squat255Squat1502557305270285180

Cycle 5Week 17 3x5Week 18 3x3Week 19 5/3/1Week 20 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightSuggested Cycle 6 1RM10011011560Military160Military115Military125Military130Military80Deadlift340130816014014595Bench265215230250130Squat320Deadlift250Deadlift265Deadlift280Deadlift1652807335295315200170180195105Bench195Bench210Bench220Bench1302207265235245155200215235125Squat235Squat250Squat265Squat1552657320280295185

Cycle 6Week 21 3x5Week 22 3x3Week 23 5/3/1Week 24 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightSuggested Cycle 7 1RM10511012065Military165Military120Military130Military135Military80Deadlift350135817014515095Bench270220240255135Squat330Deadlift255Deadlift270Deadlift290Deadlift1702907350305325205170185200105Bench200Bench210Bench225Bench1352257270240250160210225240130Squat240Squat255Squat270Squat1602707325290305190

UpdatesV1.0Completed CaculatorsV1.1Updated rounding in Rep Goals resulting in higher accuracyAdded a Rep Req'd Calculator

CreditsCredits:All credits of the program design goes to Jim Wendler, make sure to check out his book here for full information on the program: http://store.jimwendler.com/ProductDetails.asp?ProductCode=5312EDEBOOK