Read.Me5/3/1 WorksheetBy PazienxaIMPORTANT: Only Modify the Boxes Highlighted in GreyProgress TrackerThe Progress Tracker is 100% synced with your latest workout numbers. Just enter the number of reps done and the estimated 1RM will be automatically graphed and logged.It requires absolutely no work on your part to maintain. Even if you miss a week, the graph and tracker will be adjusted to correctly reflect this!Furthermore, your highest 1RM to date is always displayed on top of the sheet and of course, is done automatically for you.The only thing that you need to do is enter the number of reps done in the main worksheet!

Note: The Progress Tracker is not yet available to for 3/5/1 Powerlifter. This feature may be added in future updatesStall AdjustmentWhat really sets this 5/3/1 Worksheet apart from the every other weekly workout sheet is the Stall Adjustment. As much as we all want never ending progress, there comes a time when we have to readjust or lower the weight. In the past, this can only be done by readjusting your entire workout logs, erasing your past progress, and what if you haveto reset more than once?This is what the Stall Adjustment is for. Not only will you be able to choose which exercise to reset, but also by how much. This is all done without adjusting the numbers from previous weeks or cycles. Furthermore, all of the weights in successive weeks will be properly adjusted to reflect the amount. You can reset as many times as necessary andeverything will always be correctly adjusted. This includes the Progress Tracker!

To use this feature, simply type any words or letter into the Stall Box next to the appropriate exercise and enter the amount of weight to back off. Your weights for the NEXTcycle will be appropriately adjusted. Weights for the current cycle will remain unchanged.Of course, nobody ever wants to use this feature ;)Rep GoalsExplaination of Rep Goals- In week 1, the rep goal is calculated by adding 5lbs to your working 1RM. If you 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.For 3/5/1 Powerlifting, the rep goals are only in effect for weeks 1 and 3. Week 3's rep goals are calculated based on week 1's estimated 1RMAs the weights get higher, it may become necessary to adjust the +5lbs to a higher amount to get a more accurate estimate. You may notice that the rep goal for the next week may give the same 1RM or even a lower 1RM. This is when you should modify the rep goal feature in the Start-Options page.Disclaimer: The rep goal is for you to play around with and is by no means trying to detract from the idea of 5/3/1. If you don't like it, by all means, ignore it!Other FeaturesIncrement Per Cycle: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.Multi Estimators:The 1RM Calculator gives you a rough 1RM based on the amount of weight done for x number of repsThe Rep Goal Calculator tells you how many reps you need to do with a certain amount of weight to achive a certain 1RMThe Weight Calculator tells you the how much weight you need to do for a certain number of reps to achieve a certain 1RMThe Estimators are based on Matt Brzycki's (36*weight)/(37-reps done)Idiot/Accident Proof:I can't remember how many times I had to press Ctrl-Z to recover a formula within a cell that I accidentally deleted. In this worksheet, if you don't need to modify it, you won't beaccidentally delete or change it.Contains 1 YEAR (52 week) of training supportCreditsThis spreadsheet is intended for personal use only and is in no way affliated with Jim Wendler. It is not intended to teach you the program or training methodologies.Please purchase his 5/3/1 Books if you have not done so already.Buy 5/3/1The worksheet is protected by password and is not intended to be modified or changed without my direct consent or approval. The raw version will only be released to serious programmers for debugging, code refactoring, or development of future versions.

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Start-Options531 Start/OptionsWeightReps1RM90%Multi EstimatorMilitary00WeightReps1RMDeadlift000Bench000Squat000Note: Information only needs to be entered once. Your training maxes will be automatically updated in each cycle.Increment/CycleRep Goal IncrementMilitary5Military55/3/1 ProgramDeadlift10Deadlift53/5/1 PowerliftersBench5Bench5Progress TrackerSquat10Squat5

5/3/1 Program3/5/1 PowerliftersProgress Tracker

5315/3/1 Calculatorv2.0Created by Pazienxa1RM CalculatorRep Goal CalculatorWeight CalculatorWeightReps1RMWeight1RMRep1RMRepsWeightStart/Options000Progress TrackerCycle 1Week 1 3x5Week 2 3x3Week 3 5/3/1Week 4 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightCycle 1 1RM0000Military0Military0Military0Military0Military0Deadlift00000000000000Bench00000Squat0Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 2Week 5 3x5Week 6 3x3Week 7 5/3/1Week 8 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightCycle 2 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 3Week 9 3x5Week 10 3x3Week 11 5/3/1Week 12 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightCycle 3 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 4Week 13 3x5Week 14 3x3Week 15 5/3/1Week 16 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightCycle 4 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 5Week 17 3x5Week 18 3x3Week 19 5/3/1Week 20 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightCycle 5 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 6Week 21 3x5Week 22 3x3Week 23 5/3/1Week 24 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightCycle 6 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 7Week 25 3x5Week 26 3x3Week 27 5/3/1Week 28 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightCycle 7 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 8Week 29 3x5Week 30 3x3Week 31 5/3/1Week 32 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightCycle 8 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 9Week 33 3x5Week 34 3x3Week 35 5/3/1Week 36 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightCycle 9 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 10Week 37 3x5Week 38 3x3Week 39 5/3/1Week 40 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightCycle 10 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 11Week 41 3x5Week 42 3x3Week 43 5/3/1Week 44 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightCycle 11 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 12Week 45 3x5Week 46 3x3Week 47 5/3/1Week 48 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightCycle 12 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 13Week 49 3x5Week 50 3x3Week 51 5/3/1Week 52 DeloadWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightRepGoal1RMGoalReps Done1RMWeightCycle 13 1RM0000Military0Military0Military0Military0Military0Deadlift00000000000000Bench00000Squat0Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000

Start/OptionsProgress TrackerStart/Options

531 Progress Tracker5/3/1 Progress Trackerv1.0Note: Progress tracker is NOT compatible with 3/5/1 PowerliftersBy PazienxaHighest Estimated 1RM to Date5/3/1 ProgramMilitaryDeadliftBenchSquat3/5/1 Powerlifters0000Start/OptionsMilitaryDeadliftBenchSquatCycleWk1RM1RM1RM1RM1100002000030000250000600007000039000010000011000041300001400001500005170000180000190000621000022000023000072500002600002700008290000300000310000933000034000035000010370000380000390000114100004200004300001245000046000047000013490000500000510000

531 Progress Tracker

Deadlift

351 PL

Military

Updates

Bench

Squat

3/5/1 Powerliftingv1.0Created by Pazienxa1RM CalculatorRep Goal CalculatorWeight CalculatorWeightReps1RMWeight1RMRep1RMRepsWeightStart/Options000Cycle 1Week 1 3x3Week 2 3x5Week 3 5/3/1Week 4 DeloadWeightRepGoal1RMGoalReps Done1RMSinglesx3WeightReps Done1RMWeightRepGoal1RMGoalReps Done1RMSinglesx2WeightCycle 1 1RM0000Military0Military0Military0Military0Military0Deadlift00000000000000Bench00000Squat0Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 2Week 5 3x3Week 6 3x5Week 7 5/3/1Week 8 DeloadWeightRepGoal1RMGoalReps Done1RMSinglesx3WeightReps Done1RMWeightRepGoal1RMGoalReps Done1RMSinglesx2WeightCycle 2 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 3Week 9 3x3Week 10 3x5Week 11 5/3/1Week 12 DeloadWeightRepGoal1RMGoalReps Done1RMSinglesx3WeightReps Done1RMWeightRepGoal1RMGoalReps Done1RMSinglesx2WeightCycle 3 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 4Week 13 3x3Week 14 3x5Week 15 5/3/1Week 16 DeloadWeightRepGoal1RMGoalReps Done1RMSinglesx3WeightReps Done1RMWeightRepGoal1RMGoalReps Done1RMSinglesx2WeightCycle 4 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 5Week 17 3x3Week 18 3x5Week 19 5/3/1Week 20 DeloadWeightRepGoal1RMGoalReps Done1RMSinglesx3WeightReps Done1RMWeightRepGoal1RMGoalReps Done1RMSinglesx2WeightCycle 5 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 6Week 21 3x3Week 22 3x5Week 23 5/3/1Week 24 DeloadWeightRepGoal1RMGoalReps Done1RMSinglesx3WeightReps Done1RMWeightRepGoal1RMGoalReps Done1RMSinglesx2WeightCycle 6 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 7Week 25 3x3Week 26 3x5Week 27 5/3/1Week 28 DeloadWeightRepGoal1RMGoalReps Done1RMSinglesx3WeightReps Done1RMWeightRepGoal1RMGoalReps Done1RMSinglesx2WeightCycle 7 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 8Week 29 3x3Week 30 3x5Week 31 5/3/1Week 32 DeloadWeightRepGoal1RMGoalReps Done1RMSinglesx3WeightReps Done1RMWeightRepGoal1RMGoalReps Done1RMSinglesx2WeightCycle 8 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 9Week 33 3x3Week 34 3x5Week 35 5/3/1Week 36 DeloadWeightRepGoal1RMGoalReps Done1RMSinglesx3WeightReps Done1RMWeightRepGoal1RMGoalReps Done1RMSinglesx2WeightCycle 9 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 10Week 37 3x3Week 38 3x5Week 39 5/3/1Week 40 DeloadWeightRepGoal1RMGoalReps Done1RMSinglesx3WeightReps Done1RMWeightRepGoal1RMGoalReps Done1RMSinglesx2WeightCycle 10 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 11Week 41 3x3Week 42 3x5Week 43 5/3/1Week 44 DeloadWeightRepGoal1RMGoalReps Done1RMSinglesx3WeightReps Done1RMWeightRepGoal1RMGoalReps Done1RMSinglesx2WeightCycle 11 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 12Week 45 3x3Week 46 3x5Week 47 5/3/1Week 48 DeloadWeightRepGoal1RMGoalReps Done1RMSinglesx3WeightReps Done1RMWeightRepGoal1RMGoalReps Done1RMSinglesx2WeightCycle 12 1RMStallBackoffAmount0000Military010Military0Military0Military0Military0Deadlift0100000000000000Bench0100000Squat010Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000Cycle 13Week 49 3x3Week 50 3x5Week 51 5/3/1Week 52 DeloadWeightRepGoal1RMGoalReps Done1RMSinglesx3WeightReps Done1RMWeightRepGoal1RMGoalReps Done1RMSinglesx2WeightCycle 13 1RM0000Military0Military0Military0Military0Military0Deadlift00000000000000Bench00000Squat0Deadlift0Deadlift0Deadlift0Deadlift000000000000000000Bench0Bench0Bench0Bench000000000000000000Squat0Squat0Squat0Squat00000000000000

Start/OptionsStart/Options

V1.0Completed CaculatorsV1.1Updated rounding in Rep Goals resulting in higher accuracyAdded a Rep Req'd CalculatorV1.2Added a Multi Calculator which includes weightsAdded Cycle Clear Button and Button to Clear all entries. (MACROS needs to be enabled to run this feature)Added a "Shades" Version of SpreadsheetV2.0Removed macros which was experiencing compatibility issues across different OS and Excel versionsRemoved colour codesAdded Progress TrackerAdded Stalling adjustmentsImproved ease of use for various estimatorsAdded a Start Page where initial starting weights and stats are enteredAddition of Hyperlinking3/5/1 Powerlifting Calculator Added Adjusted Width of cells to prevent resolve the issue of ####