531 Spreadsheet With Rep Goal Calculator
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IMPORTANT: Only Modify the Boxes in Yellow! The 1RM estimator in this spreadsheet is based on Matt Brzycki's (36*weight)/ 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 t your estimated 1RM will be at least 5lbs more than your working 1RM In week 2, the rep goal will be gen adding 5lbs to your previous week's (week 1) estimated 1RM and the same concept works for week 3 if yo goal. - If you are unable to get the number of reps recommended but the estimated 1RM is still greater than yo working 1RM, the following week's rep goal will still be generated by adding 5lbs onto your estimated 1R - However, if the estimated 1RM is lower than your current working 1RM at any given week, the rep goal will be calculated such that you will beat your current working 1RM by 5lbs or more. Say my current working 1RM is 365 for squat. For week 1, I need to get 5+ for calculator also tells me that in order to beat my working 1RM of 365 by 5lbs, 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 3 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 that puts my estimated 1RM at 350, which is lower than my current working 1RM Therefore in week 2, the calculator will again add 5lbs to my current working 365 and calculate the rep goal. In this scenario it will be 330x5 which gives estimated 1RM of 370. 10lbs and Press and Bench by 5lbs. You do have the option of changing this to your own preference by editing the increment. In addition, you can also manually enter the weight for your next cycle. This RECOMMENDED as it will also erase the formula associated with it.
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531 spreadsheet with rep calculator, jim wendler
Transcript of 531 Spreadsheet With Rep Goal Calculator
IMPORTANT: 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.
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.
5/3/1 CalculatorWeightReps 1RM 90% 1RM Calculator Rep Calculator
Military 60 3 65 60Deadlift 180 3 190 170 Weight Reps 1RM WeightBench 85 3 90 80Squat 120 5 135 120
11/11/13 18/11/13 Cycle 1Week 1 3x5 Week 2 3x3
Weight 1RM Weight 1RM
40 40Military 45 Military 50 Military
50 9 65 9 65 55 9 70 5 60110 120
Deadlift 130 Deadlift 135 Deadlift145 7 175 8 180 155 7 185 7 18550 55
Bench 60 Bench 65 Bench70 7 85 12 100 70 13 10580 85
Squat 90 Squat 95 Squat100 8 125 10 135 110 9 140
Cycle 2Week 5 3x5 Week 6 3x3
Weight 1RM Weight 1RM
40 45Military 45 Military 50 Military
55 8 70 55115 125
Deadlift 130 Deadlift 140 Deadlift150 7 180 16055 60
Bench 60 Bench 65 Bench70 8 85 7580 90
Squat 95 Squat 100 Squat105 8 130 115
Cycle 3Week 9 3x5 Week 10 3x3
Weight 1RM Weight 1RM
40 45Military 50 Military 50 Military
55 9 70 60115 125
Deadlift 135 Deadlift 145 Deadlift155 7 185 16055 60
Bench 65 Bench 70 Bench
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
70 9 90 7585 90
Squat 100 Squat 105 Squat110 8 135 115
Cycle 4Week 13 3x5 Week 14 3x3
Weight 1RM Weight 1RM
45 45Military 50 Military 55 Military
55 10 75 60120 130
Deadlift 140 Deadlift 150 Deadlift155 8 190 16555 60
Bench 65 Bench 70 Bench75 8 95 8090 95
Squat 100 Squat 110 Squat115 7 140 120
Cycle 5Week 17 3x5 Week 18 3x3
Weight 1RM Weight 1RM
45 50Military 55 Military 55 Military
60 8 75 65125 135
Deadlift 145 Deadlift 150 Deadlift160 7 190 17060 65
Bench 70 Bench 70 Bench75 9 95 8090 100
Squat 105 Squat 110 Squat120 7 145 125
Cycle 6Week 21 3x5 Week 22 3x3
Weight 1RM Weight 1RM
45 50Military 55 Military 60 Military
60 9 75 65125 135
Deadlift 145 Deadlift 155 Deadlift165 7 200 17560 65
Bench 70 Bench 75 Bench80 7 95 8595 100
Squat 110 Squat 115 Squat125 7 150 130
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
v1.1 Created by diregna
Rep Calculator Cycle IncrementMilitary 2.5
1RM Reps Req'd Deadlift 5Bench 2.5Squat 5
Week 3 5/3/1 Week 4 Deload
Weight 1RM Weight Suggested Cycle 2 1RM
45 25 Military 62.550 Military 30 Deadlift 17555 7 65 35 Bench 82.5
130 70 Squat 125145 Deadlift 85160 7 190 10060 3070 Bench 4075 5090 50
100 Squat 60115 70
Week 7 5/3/1 Week 8 Deload
Weight 1RM Weight Suggested Cycle 3 1RM
45 25 Military 6555 Military 30 Deadlift 18060 40 Bench 85
130 70 Squat 130150 Deadlift 90165 10560 3570 Bench 4080 5095 50
105 Squat 65120 75
Week 11 5/3/1 Week 12 Deload
Weight 1RM Weight Suggested Cycle 4 1RM
50 25 Military 67.555 Military 35 Deadlift 18560 40 Bench 87.5
135 70 Squat 135155 Deadlift 90170 11065 3570 Bench 45
RepGoal
1RMGoal
Reps Don
e
RepGoal
1RMGoal
Reps Don
e
RepGoal
1RMGoal
Reps Don
e
80 50100 50110 Squat 65125 80
Week 15 5/3/1 Week 16 Deload
Weight 1RM Weight Suggested Cycle 5 1RM
50 25 Military 7055 Military 35 Deadlift 19065 40 Bench 90
140 75 Squat 140155 Deadlift 95175 11065 3575 Bench 4585 55
100 55115 Squat 70130 80
Week 19 5/3/1 Week 20 Deload
Weight 1RM Weight Suggested Cycle 6 1RM
55 30 Military 72.560 Military 35 Deadlift 19565 40 Bench 92.5
145 75 Squat 145160 Deadlift 95180 11570 3575 Bench 4585 55
105 55120 Squat 70135 85
Week 23 5/3/1 Week 24 Deload
Weight 1RM Weight Suggested Cycle 7 1RM
55 30 Military 7560 Military 35 Deadlift 20070 45 Bench 95
145 80 Squat 150165 Deadlift 100185 11570 3580 Bench 4590 55
110 60125 Squat 75140 85
RepGoal
1RMGoal
Reps Don
e
RepGoal
1RMGoal
Reps Don
e
RepGoal
1RMGoal
Reps Don
e
V1.0 Completed Caculators
V1.1Updated rounding in Rep Goals resulting in higher accuracyAdded a Rep Req'd Calculator
Credits: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
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
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
