531 v3.0F Release.xls

5/3/1 WorksheetIMPORTANT: Only Modify the Boxes Highlighted in Grey

Progress Tracker

Stall Adjustment

Of course, nobody ever wants to use this feature ;)

Rep Goals

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 1RM

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 Features

The 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!

What 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.

Explaination 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.

As 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.

Increment 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.

The Estimators are based on Matt Brzycki's (36*weight)/(37-reps done)

Credits

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 1RM

Assistance/ Accessory TrackerFeatures the Strength Template and is Compatible with both 5/3/1 and 3/5/1 PL PercentagesBoring But Big Calculator also included!

This 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 5/3/1

The 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.

Contact Me: You can reach me by the way of Private Messaging Pazienxa on Bodybuilding.com/forums or diregna on Reddit.

http://store.jimwendler.com/SearchResults.asp?Cat=1477

5/3/1 Worksheet v3.0F Created by Pazienxa/diregnaIMPORTANT: Only Modify the Boxes Highlighted in Grey

Progress Tracker

Stall Adjustment

Of course, nobody ever wants to use this feature ;)

Rep Goals

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 1RM

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 Features

The 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!

What 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 have

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 and

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 NEXT will be appropriately adjusted. Weights for the current cycle will remain unchanged.

- 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

- 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

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

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

As 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

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.

The Estimators are based on Matt Brzycki's (36*weight)/(37-reps done)

Credits

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 1RM

Features the Strength Template and is Compatible with both 5/3/1 and 3/5/1 PL Percentages

This 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.

The 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

You can reach me by the way of Private Messaging Pazienxa on Bodybuilding.com/forums or diregna on Reddit.

531 Start/Options

Weight Reps 1RM 90% Multi EstimatorMilitary 75 1 75 67.5 Weight Reps 1RMDeadlift 160 1 160 144Bench 115 1 115 103.5Squat 130 1 130 117

Increment/Cycle Rep Goal IncrementMilitary 2.5 Military 5Deadlift 5 Deadlift 5Bench 2.5 Bench 5Squat 5 Squat 5

Rounding 2.5

Note: Information only needs to be entered once. Your training maxes will be automatically updated in each cycle.

5/3/1 Program3/5/1 Powerlifters

Progress Tracker 531Progress Tracker 351

Accessory Planner531 Beginner

It is strongly recommended that you do not modify any information on this page AFTER you have started your cycle.In addition, you are encouraged to lock the spreadsheet to prevent accidental deletion of formulaes.

B16

5 for pounds 2.5 for KG/Micro

5/3/1 Calculator v3.0F

1RM Calculator Rep Goal Calculator Weight CalculatorWeight Reps 1RM Weight 1RM Rep 1RM Reps Weight

Cycle 1Week 1 3x5 Week 2 3x3 Week 3 5/3/1

Weight 1RM Weight 1RM Weight

45 47.5 50

Military 50 Military 55 Military 57.5

57.5 8 72.5 8 72.5 60 9 77.5 8 75 65 8 80

92.5 100 107.5

Deadlift 107.5 Deadlift 115 Deadlift 122.5

122.5 7 147.5 10 162.5 130 9 167.5 9 167.5 137.5 8 170

67.5 72.5 77.5

Bench 77.5 Bench 82.5 Bench 87.5

87.5 8 107.5 9 112.5 92.5 9 120 8 115 97.5 8 120

75 82.5 87.5

Squat 87.5 Squat 92.5 Squat 100

100 7 120 10 132.5 105 10 140 9 135 110 9 142.5



45 50 52.5

Military 52.5 Military 55 Military 60

60 8 75 9 77.5 62.5 10 82.5 67.5

97.5 105 112.5


RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

127.5 7 152.5 135 142.5

70 75 80

Bench 80 Bench 85 Bench 90

90 8 112.5 9 115 95 9 122.5 100

80 85 92.5

Squat 92.5 Squat 97.5 Squat 102.5

102.5 8 127.5 10 137.5 110 9 142.5 115



47.5 50 55

Military 55 Military 57.5 Military 62.5

62.5 8 77.5 65 70

100 107.5 115

Deadlift 115 Deadlift 122.5 Deadlift 130

130 8 162.5 137.5 147.5

70 75 82.5


92.5 8 115 97.5 102.5

82.5 90 95

Squat 95 Squat 102.5 Squat 107.5

107.5 8 132.5 115 120



50 52.5 57.5


65 8 80 67.5 72.5

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

102.5 112.5 120

Deadlift 120 Deadlift 127.5 Deadlift 135

135 7 162.5 142.5 150

72.5 77.5 82.5

Bench 82.5 Bench 90 Bench 95

95 8 117.5 100 105

85 92.5 100

Squat 100 Squat 105 Squat 112.5

112.5 7 135 120 125



50 55 57.5

Military 57.5 Military 62.5 Military 65

65 9 82.5 70 72.5

107.5 115 122.5

Deadlift 122.5 Deadlift 130 Deadlift 140

140 7 167.5 147.5 155

75 80 85

Bench 85 Bench 90 Bench 97.5

97.5 7 117.5 102.5 107.5

90 95 102.5

Squat 102.5 Squat 110 Squat 117.5

117.5 7 140 122.5 130



RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

52.5 55 60


67.5 8 85 72.5 75

110 117.5 127.5


142.5 8 177.5 152.5 160

75 80 87.5


97.5 8 120 105 110

92.5 100 107.5


120 8 150 127.5 135



52.5 57.5 62.5


70 8 87.5 75 77.5

112.5 122.5 130

Deadlift 130 Deadlift 140 Deadlift 147.5

147.5 7 177.5 157.5 165

77.5 82.5 90

Bench 90 Bench 95 Bench 100

100 8 125 107.5 112.5

95 102.5 110

Squat 110 Squat 117.5 Squat 125

125 7 150 132.5 140

Cycle 8

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Week 29 3x5 Week 30 3x3 Week 31 5/3/1


55 60 65

Military 65 Military 67.5 Military 72.5

72.5 8 90 77.5 80

117.5 125 135

Deadlift 135 Deadlift 142.5 Deadlift 152.5

152.5 7 182.5 160 170

77.5 85 90

Bench 90 Bench 97.5 Bench 102.5

102.5 8 127.5 110 115

100 107.5 115


130 7 155 137.5 145



57.5 60 65

Military 65 Military 70 Military 75

75 8 92.5 80 82.5

120 130 137.5

Deadlift 137.5 Deadlift 147.5 Deadlift 157.5

157.5 7 190 165 175

80 87.5 92.5

Bench 92.5 Bench 100 Bench 105

105 8 130 110 117.5

102.5 110 117.5


132.5 8 165 142.5 150

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal



57.5 62.5 67.5

Military 67.5 Military 72.5 Military 77.5

77.5 8 95 80 85

122.5 132.5 142.5

Deadlift 142.5 Deadlift 150 Deadlift 160

160 7 192.5 170 180

82.5 87.5 95

Bench 95 Bench 100 Bench 107.5

107.5 7 130 112.5 120

105 112.5 122.5


137.5 7 165 145 155



60 65 70


77.5 8 95 82.5 87.5

125 135 145

Deadlift 145 Deadlift 155 Deadlift 165

165 7 197.5 175 185

82.5 90 97.5

Bench 97.5 Bench 102.5 Bench 110

110 7 132.5 115 122.5

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

107.5 117.5 125

Squat 125 Squat 132.5 Squat 142.5

142.5 7 170 150 157.5



62.5 67.5 72.5


80 8 100 85 90

130 140 150

Deadlift 150 Deadlift 160 Deadlift 170

170 7 205 180 190

85 92.5 97.5

Bench 97.5 Bench 105 Bench 112.5

112.5 7 135 117.5 125

112.5 120 130


145 8 180 155 162.5



62.5 67.5 72.5

Military 72.5 Military 77.5 Military 82.5

82.5 8 102.5 87.5 92.5

132.5 142.5 152.5

Deadlift 152.5 Deadlift 162.5 Deadlift 172.5

172.5 7 207.5 182.5 195

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

87.5 92.5 100

Bench 100 Bench 107.5 Bench 112.5

112.5 8 140 120 127.5

115 125 132.5


150 7 180 160 167.5

Week 4 Deload

1RM Weight Cycle 1 1RM

27.5 Military 67.5

Military 35 Deadlift 144

5 72.5 40 Bench 103.5

57.5 Squat 117

Deadlift 72.5

8 170 87.5 Warm-up Calc

42.5 Top Set

Bench 52.5 40%x5

5 110 62.5 50%x5

47.5 60%x3

Squat 57.5

8 137.5 70

Week 8 Deload

1RM Weight Cycle 2 1RM Stall

27.5 Military 70


42.5 Bench 106

60 Squat 122

Deadlift 75

Start/OptionsProgress Tracker

Accessory Planner

Reps Done

Reps Done

BackoffAmount

90 Warm-up Calc

42.5 Top Set

Bench 52.5 40%x5

62.5 50%x5

50 60%x3

Squat 60

72.5

Week 12 Deload


30 Military 72.5

Military 37.5 Deadlift 154

42.5 Bench 108.5

62.5 Squat 127

Deadlift 77.5

92.5 Warm-up Calc

42.5 Top Set

Bench 55 40%x5

65 50%x5

50 60%x3

Squat 62.5

75

Week 16 Deload


30 Military 75


45 Bench 111

Reps Done

BackoffAmount

Reps Done

BackoffAmount

62.5 Squat 132

Deadlift 80

95 Warm-up Calc

45 Top Set

Bench 55 40%x5

67.5 50%x5

52.5 60%x3

Squat 65

80

Week 20 Deload


30 Military 77.5


47.5 Bench 113.5

65 Squat 137

Deadlift 82.5

97.5 Warm-up Calc

45 Top Set

Bench 57.5 40%x5

67.5 50%x5

55 60%x3

Squat 67.5

82.5

Week 24 Deload


Reps Done

BackoffAmount

Reps Done

BackoffAmount

32.5 Military 80


47.5 Bench 116

67.5 Squat 142

Deadlift 85

102.5 Warm-up Calc

47.5 Top Set

Bench 57.5 40%x5

70 50%x5

57.5 60%x3

Squat 70

85

Week 28 Deload


32.5 Military 82.5


50 Bench 118.5

70 Squat 147

Deadlift 87.5

105 Warm-up Calc

47.5 Top Set

Bench 60 40%x5

70 50%x5

60 60%x3

Squat 72.5

87.5

Reps Done

BackoffAmount

Week 32 Deload


35 Military 85


50 Bench 121

72.5 Squat 152

Deadlift 90

107.5 Warm-up Calc

47.5 Top Set

Bench 60 40%x5

72.5 50%x5

60 60%x3

Squat 75

90

Week 36 Deload


35 Military 87.5


52.5 Bench 123.5

72.5 Squat 157

Deadlift 92.5

110 Warm-up Calc

50 Top Set

Bench 62.5 40%x5

75 50%x5

62.5 60%x3

Squat 77.5

95

Reps Done

BackoffAmount

Reps Done

BackoffAmount

Week 40 Deload


35 Military 90


55 Bench 126

75 Squat 162

Deadlift 95

112.5 Warm-up Calc

50 Top Set

Bench 62.5 40%x5

75 50%x5

65 60%x3

Squat 80

97.5

Week 44 Deload


37.5 Military 92.5


55 Bench 128.5

77.5 Squat 167

Deadlift 97.5

117.5 Warm-up Calc

52.5 Top Set

Bench 65 40%x5

77.5 50%x5

Reps Done

BackoffAmount

Reps Done

BackoffAmount

67.5 60%x3

Squat 82.5

100

Week 48 Deload


37.5 Military 95


57.5 Bench 131

80 Squat 172

Deadlift 100

120 Warm-up Calc

52.5 Top Set

Bench 65 40%x5

77.5 50%x5

70 60%x3

Squat 85

102.5

Week 52 Deload

1RM Weight Cycle 13 1RM

40 Military 97.5


57.5 Bench 133.5

82.5 Squat 177

Deadlift 102.5

122.5 Warm-up Calc

Reps Done

BackoffAmount

Reps Done

52.5 Top Set

Bench 67.5 40%x5

80 50%x5

70 60%x3

Squat 87.5

105

5/3/1 Progress Tracker ONLY Compatible with 5/3/1

Highest Estimated 1RM to DateMilitary Deadlift Bench

77.5 170 115

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51100

110

120

130

140

150

160

170

180Deadlift

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 5150

55

60

65

70

75

80Military

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 5180

85

90

95

100

105

110

115

120

Bench

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51100

105

110

115

120

125

130

135

140

Squat

5/3/1 Progress Tracker v3.0F

ONLY Compatible with 5/3/1

Highest Estimated 1RM to DateSquat 137.5

Cycle

12

34

56

78

91

01

11

21

3

5/3/1 ProgramAccessory Planner

Start/Options

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51100

110

120

130

140

150

160

170

180Deadlift

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51100

105

110

115

120

125

130

135

140

Squat

Military Deadlift Bench SquatWk 1RM 1RM 1RM 1RM1 72.5 162.5 112.5 132.52 75 167.5 115 1353 72.5 170 110 137.55 77.5 115 137.5679

1011131415171819212223252627293031333435373839414243454647495051

3/5/1 Powerlifting1RM Calculator Rep Goal Calculator

Weight Reps 1RM Weight 1RM Rep

Cycle 1Week 1 3x3 Week 2 3x5

Weight 1RM Weight 1RM

47.5 45Military 55 Military 50

60 7 72.5 67.5 57.5100 92.5

Deadlift 115 Deadlift 107.5130 6 150 144 122.572.5 67.5

Bench 82.5 Bench 77.592.5 6 107.5 103.5 87.582.5 75

Squat 92.5 Squat 87.5105 6 122.5 117 100



50 45Military 55 Military 52.5

62.5 7 75 70 60105 97.5

Deadlift 120 Deadlift 112.5135 5 152.5 149 127.575 70

Bench 85 Bench 8095 6 110 106 9085 80

Squat 97.5 Squat 92.5110 6 127.5 122 102.5



50 47.5Military 57.5 Military 55

65 7 77.5 72.5 62.5107.5 100

Deadlift 122.5 Deadlift 115137.5 6 160 154 130

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

75 70Bench 87.5 Bench 82.5

97.5 6 112.5 108.5 92.590 82.5

Squat 102.5 Squat 95115 6 132.5 127 107.5



52.5 50Military 60 Military 57.5

67.5 7 80 75 65112.5 102.5

Deadlift 127.5 Deadlift 120142.5 6 165 159 13577.5 72.5

Bench 90 Bench 82.5100 6 115 111 9592.5 85

Squat 105 Squat 100120 5 135 132 112.5



55 50Military 62.5 Military 57.5

70 6 82.5 77.5 65115 107.5

Deadlift 130 Deadlift 122.5147.5 6 172.5 164 140

80 75Bench 90 Bench 85

102.5 6 120 113.5 97.595 90

Squat 110 Squat 102.5122.5 6 142.5 137 117.5



55 52.5Military 65 Military 60

72.5 6 85 80 67.5117.5 110

Deadlift 135 Deadlift 127.5

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

152.5 5 172.5 169 142.580 75

Bench 92.5 Bench 87.5105 6 122.5 116 97.5100 92.5

Squat 112.5 Squat 107.5127.5 6 147.5 142 120



57.5 52.5Military 65 Military 62.5

75 6 87.5 82.5 70122.5 112.5

Deadlift 140 Deadlift 130157.5 5 177.5 174 147.582.5 77.5

Bench 95 Bench 90107.5 6 125 118.5 100102.5 95

Squat 117.5 Squat 110132.5 6 155 147 125



60 55Military 67.5 Military 65

77.5 6 90 85 72.5125 117.5

Deadlift 142.5 Deadlift 135160 6 185 179 152.585 77.5

Bench 97.5 Bench 90110 6 127.5 121 102.5

107.5 100Squat 122.5 Squat 115

137.5 5 155 152 130



60 57.5Military 70 Military 65

80 6 92.5 87.5 75130 120

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

Deadlift 147.5 Deadlift 137.5165 6 192.5 184 157.587.5 80

Bench 100 Bench 92.5110 6 127.5 123.5 105110 102.5

Squat 125 Squat 117.5142.5 5 160 157 132.5



62.5 57.5Military 72.5 Military 67.5

80 7 95 90 77.5132.5 122.5

Deadlift 150 Deadlift 142.5170 5 192.5 189 16087.5 82.5

Bench 100 Bench 95112.5 6 130 126 107.5112.5 105

Squat 130 Squat 122.5145 6 167.5 162 137.5



65 60Military 75 Military 70

82.5 7 100 92.5 77.5135 125

Deadlift 155 Deadlift 145175 5 197.5 194 16590 82.5

Bench 102.5 Bench 97.5115 6 132.5 128.5 110

117.5 107.5Squat 132.5 Squat 125

150 6 175 167 142.5



67.5 62.5Military 75 Military 72.5

85 6 97.5 95 80

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

140 130Deadlift 160 Deadlift 150

180 5 202.5 199 17092.5 85

Bench 105 Bench 97.5117.5 6 137.5 131 112.5120 112.5

Squat 137.5 Squat 130155 5 175 172 145



67.5 62.5Military 77.5 Military 72.5

87.5 6 102.5 97.5 82.5142.5 132.5

Deadlift 162.5 Deadlift 152.5182.5 6 212.5 204 172.592.5 87.5

Bench 107.5 Bench 100120 6 140 133.5 112.5125 115

Squat 142.5 Squat 132.5160 5 180 177 150

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

3/5/1 Powerlifting v3.0F

Weight Calculator1RM Reps Weight

Cycle 1Week 3 5/3/1 Week 4 Deload

Weight 1RM Weight Cycle 1 1RM

50 27.5 MilitaryMilitary 57.5 Military 35 Deadlift

65 67.5 40 Bench107.5 57.5 Squat

Deadlift 122.5 Deadlift 72.5137.5 144 87.5 Warm-up Calc77.5 42.5 Top Set

Bench 87.5 Bench 52.5 40%x597.5 103.5 62.5 50%x587.5 47.5 60%x3

Squat 100 Squat 57.5110 117 70



52.5 27.5 MilitaryMilitary 60 Military 35 Deadlift

67.5 70 42.5 Bench112.5 60 Squat

Deadlift 127.5 Deadlift 75142.5 149 90 Warm-up Calc

80 42.5 Top SetBench 90 Bench 52.5 40%x5

100 106 62.5 50%x592.5 50 60%x3

Squat 102.5 Squat 60115 122 72.5



55 30 MilitaryMilitary 62.5 Military 37.5 Deadlift

70 72.5 42.5 Bench115 62.5 Squat

Deadlift 130 Deadlift 77.5147.5 154 92.5 Warm-up Calc

Start/OptionsProgress Tracker

Accessory Planner

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

82.5 42.5 Top SetBench 92.5 Bench 55 40%x5

102.5 108.5 65 50%x595 50 60%x3

Squat 107.5 Squat 62.5120 127 75



57.5 30 MilitaryMilitary 65 Military 37.5 Deadlift

72.5 75 45 Bench120 62.5 Squat

Deadlift 135 Deadlift 80150 159 95 Warm-up Calc82.5 45 Top Set

Bench 95 Bench 55 40%x5105 111 67.5 50%x5100 52.5 60%x3

Squat 112.5 Squat 65125 132 80



57.5 30 MilitaryMilitary 65 Military 40 Deadlift

72.5 77.5 47.5 Bench122.5 65 Squat

Deadlift 140 Deadlift 82.5155 164 97.5 Warm-up Calc85 45 Top Set

Bench 97.5 Bench 57.5 40%x5107.5 113.5 67.5 50%x5102.5 55 60%x3

Squat 117.5 Squat 67.5130 137 82.5



60 32.5 MilitaryMilitary 67.5 Military 40 Deadlift

75 80 47.5 Bench127.5 67.5 Squat

Deadlift 142.5 Deadlift 85

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

160 169 102.5 Warm-up Calc87.5 47.5 Top Set

Bench 97.5 Bench 57.5 40%x5110 116 70 50%x5

107.5 57.5 60%x3Squat 120 Squat 70

135 142 85



62.5 32.5 MilitaryMilitary 70 Military 42.5 Deadlift

77.5 82.5 50 Bench130 70 Squat

Deadlift 147.5 Deadlift 87.5165 174 105 Warm-up Calc90 47.5 Top Set

Bench 100 Bench 60 40%x5112.5 118.5 70 50%x5110 60 60%x3

Squat 125 Squat 72.5140 147 87.5



65 35 MilitaryMilitary 72.5 Military 42.5 Deadlift

80 85 50 Bench135 72.5 Squat

Deadlift 152.5 Deadlift 90170 179 107.5 Warm-up Calc90 47.5 Top Set

Bench 102.5 Bench 60 40%x5115 121 72.5 50%x5115 60 60%x3

Squat 130 Squat 75145 152 90



65 35 MilitaryMilitary 75 Military 45 Deadlift

82.5 87.5 52.5 Bench137.5 72.5 Squat

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

Deadlift 157.5 Deadlift 92.5175 184 110 Warm-up Calc92.5 50 Top Set

Bench 105 Bench 62.5 40%x5117.5 123.5 75 50%x5117.5 62.5 60%x3

Squat 132.5 Squat 77.5150 157 95



67.5 35 MilitaryMilitary 77.5 Military 45 Deadlift

85 90 55 Bench142.5 75 Squat

Deadlift 160 Deadlift 95180 189 112.5 Warm-up Calc95 50 Top Set

Bench 107.5 Bench 62.5 40%x5120 126 75 50%x5

122.5 65 60%x3Squat 137.5 Squat 80

155 162 97.5



70 37.5 MilitaryMilitary 77.5 Military 47.5 Deadlift

87.5 92.5 55 Bench145 77.5 Squat

Deadlift 165 Deadlift 97.5185 194 117.5 Warm-up Calc97.5 52.5 Top Set

Bench 110 Bench 65 40%x5122.5 128.5 77.5 50%x5125 67.5 60%x3

Squat 142.5 Squat 82.5157.5 167 100



72.5 37.5 MilitaryMilitary 80 Military 47.5 Deadlift

90 95 57.5 Bench

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

150 80 SquatDeadlift 170 Deadlift 100

190 199 120 Warm-up Calc97.5 52.5 Top Set

Bench 112.5 Bench 65 40%x5125 131 77.5 50%x5130 70 60%x3

Squat 145 Squat 85162.5 172 102.5



72.5 40 MilitaryMilitary 82.5 Military 50 Deadlift

92.5 97.5 57.5 Bench152.5 82.5 Squat

Deadlift 172.5 Deadlift 102.5195 204 122.5 Warm-up Calc100 52.5 Top Set

Bench 112.5 Bench 67.5 40%x5127.5 133.5 80 50%x5132.5 70 60%x3

Squat 150 Squat 87.5167.5 177 105

RepGoal

1RMGoal

Reps Done

Singlesx2

Cycle 1 1RM

67.5144

103.5117

Warm-up Calc

Cycle 2 1RM Stall

70149106122

Warm-up Calc

Cycle 3 1RM Stall

72.5154

108.5127

Warm-up Calc

BackoffAmount

BackoffAmount

Cycle 4 1RM Stall

75159111132

Warm-up Calc

Cycle 5 1RM Stall

77.5164

113.5137

Warm-up Calc

Cycle 6 1RM Stall

80169116142

BackoffAmount

BackoffAmount

BackoffAmount

Warm-up Calc

Cycle 7 1RM Stall

82.5174

118.5147

Warm-up Calc

Cycle 8 1RM Stall

85179121152

Warm-up Calc

Cycle 9 1RM Stall

87.5184

123.5157

BackoffAmount

BackoffAmount

BackoffAmount

Warm-up Calc

Cycle 10 1RM Stall

90189126162

Warm-up Calc

Cycle 11 1RM Stall

92.5194

128.5167

Warm-up Calc

Cycle 12 1RM Stall

95199131

BackoffAmount

BackoffAmount

BackoffAmount

172

Warm-up Calc

Cycle 13 1RM

97.5204

133.5177

Warm-up Calc

3/5/1 PL Progress TrackerONLY Compatible with 3/5/1 PL

Highest Estimated 1RM to DateMilitary Deadlift

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51125

145

165

185

205

225

245

265 Military

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51155

175

195

215

235

255

275

295

315Bench

3/5/1 PL Progress Tracker v3.0F

ONLY Compatible with 3/5/1 PL

Highest Estimated 1RM to DateBench Squat

351 PL ProgramAccessory Planner

Start/Options

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51275

325

375

425

475

525

575Deadlift

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51125

145

165

185

205

225

245

265 Military

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51155

175

195

215

235

255

275

295

315Bench

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51275

325

375

425

475

525

575

Squat

ONLY Compatible with 3/5/1 PL

Military Deadlift Bench SquatCycle Wk 1RM 1RM 1RM 1RM

1

123

2

567

3

91011

4

131415

5

171819

6

212223

7

252627

8

293031

9

333435

10

373839

11

414243

12

454647

13

495051

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51275

325

375

425

475

525

575Deadlift

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51275

325

375

425

475

525

575

Squat

5/3/1 3-Day Beginner1RM Calculator Rep Goal Calculator

Weight Reps 1RM Weight 1RM Rep

Cycle 1Week 1 3x5+ Week 2 3x3+ Week 3 3x5,3,1+

Weight Reps Weight Reps Weight Reps Weight Reps

Day 1

Squat 5/3/1 Bench 3x5

Day 1


Day 175 5 57.5

582.5 3 57.5

587.5 5 67.5 92.5 3 67.5100 77.5 105 77.5

Day 2

Deadlift 5/3/1 Military 5/3/1

Day 2


Day 292.5 5 45 5 100 3 47.5 3

107.5 5 50 5 115 3 55 3122.5 57.5 130 60

Day 3

Bench 5/3/1 Squat 3x5

Day 3


Day 367.5 5 65

5

72.5 3 65

577.5 5 75 82.5 3 7587.5 87.5 92.5 87.5



Day 1


Day 1


Day 180 5 57.5

585 3 57.5

592.5 5 70 97.5 3 70102.5 80 110 80

Day 2


Day 2


Day 297.5 5 45 5 105 3 50 3

112.5 5 52.5 5 120 3 55 3127.5 60 135 62.5

Day 3


Day 3


Day 370 5 67.5

5

75 3 67.5

580 5 80 85 3 8090 92.5 95 92.5



Day 1


Day 1


Day 182.5 5 60

590 3 60

595 5 70 102.5 3 70107.5 82.5 115 82.5

Day 2

Deadlift 5/3/1 Press 5/3/1

Day 2

Deadlift 5/3/1 Press 5/3/1

Day 2100 5 47.5 5 107.5 3 50 3115 5 55 5 122.5 3 57.5 3130 62.5 137.5 65

Day 3


Day 3


Day 370 5 70

5

75 3 70

582.5 5 82.5 87.5 3 82.592.5 95 97.5 95



Day 1


Day 1


Day 185 5 60

592.5 3 60

5100 5 72.5 105 3 72.5112.5 82.5 120 82.5

Day 2


Day 2


Day 2102.5 5 50 5 112.5 3 52.5 3120 5 57.5 5 127.5 3 60 3135 65 142.5 67.5

Day 3


Day 3


Day 372.5 5 72.5

5

77.5 3 72.5

582.5 5 85 90 3 8595 100 100 100



Day 1


Day 1


Day 190 5 62.5

595 3 62.5

5102.5 5 75 110 3 75117.5 85 122.5 85

Day 2


Day 2


Day 2107.5 5 50 5 115 3 55 3122.5 5 57.5 5 130 3 62.5 3140 65 147.5 70

Day 3


Day 3


Day 375 5 75

5

80 3 75

585 5 90 90 3 9097.5 102.5 102.5 102.5



Day 1


Day 1


Day 1

Day 192.5 5 65

5Day 1

100 3 655

Day 1107.5 5 75 112.5 3 75120 87.5 127.5 87.5

Day 2


Day 2


Day 2110 5 52.5 5 117.5 3 55 3

127.5 5 60 5 135 3 65 3142.5 67.5 152.5 72.5

Day 3


Day 3


Day 375 5 77.5

5

80 3 77.5

587.5 5 92.5 92.5 3 92.597.5 107.5 105 107.5

5/3/1 3-Day Beginner v3.0F

Weight Calculator1RM Reps Weight

Week 3 3x5,3,1+

Weight Reps Weight Reps Cycle 1 1RM

Squat 5/3/1 Bench 3x5 Military 67.587.5 5 57.5

5Deadlift 144

100 3 67.5 Bench 103.5110 77.5 Squat 117Deadlift 5/3/1 Military 5/3/1107.5 5 50 5 Warm-up Calc122.5 3 57.5 3 Top Set137.5 65 40%x5Bench 5/3/1 Squat 3x5 50%x577.5 5 65

5

60%x387.5 3 7597.5 87.5

Week 6 3x5,3,1+

Weight Reps Weight Reps Cycle 2 1RM Stall

Squat 5/3/1 Bench 3x5 Military 7092.5 5 57.5

5Deadlift 149

102.5 3 70 Bench 106115 80 Squat 122Deadlift 5/3/1 Military 5/3/1112.5 5 52.5 5 Warm-up Calc127.5 3 60 3 Top Set142.5 67.5 40%x5Bench 5/3/1 Squat 3x5 50%x580 5 67.5

5

60%x390 3 80

100 92.5

Week 9 3x5,3,1+


Squat 5/3/1 Bench 3x5 Military 72.595 5 60

5Deadlift 154

107.5 3 70 Bench 108.5120 82.5 Squat 127

Start/OptionsAccessory Planner

BackoffAmount

BackoffAmount

Deadlift 5/3/1 Press 5/3/1115 5 55 5 Warm-up Calc130 3 62.5 3 Top Set

147.5 70 40%x5Bench 5/3/1 Squat 3x5 50%x582.5 5 70

5

60%x392.5 3 82.5

102.5 95

Week 12 3x5,3,1+


Squat 5/3/1 Bench 3x5 Military 75100 5 60

5Deadlift 159

112.5 3 72.5 Bench 111125 82.5 Squat 132Deadlift 5/3/1 Military 5/3/1120 5 57.5 5 Warm-up Calc135 3 65 3 Top Set150 72.5 40%x5Bench 5/3/1 Squat 3x5 50%x582.5 5 72.5

5

60%x395 3 85

105 100

Week 15 3x5,3,1+


Squat 5/3/1 Bench 3x5 Military 77.5102.5 5 62.5

5Deadlift 164

117.5 3 75 Bench 113.5130 85 Squat 137Deadlift 5/3/1 Military 5/3/1122.5 5 57.5 5 Warm-up Calc140 3 65 3 Top Set155 72.5 40%x5Bench 5/3/1 Squat 3x5 50%x585 5 75

5

60%x397.5 3 90

107.5 102.5

Week 18 3x5,3,1+


Squat 5/3/1 Bench 3x5 Military 80

BackoffAmount

BackoffAmount

BackoffAmount

107.5 5 655

Deadlift 169120 3 75 Bench 116135 87.5 Squat 142Deadlift 5/3/1 Military 5/3/1127.5 5 60 5 Warm-up Calc142.5 3 67.5 3 Top Set160 75 40%x5Bench 5/3/1 Squat 3x5 50%x587.5 5 77.5

5

60%x397.5 3 92.5110 107.5

Assistance/Accessory Work Planner

Cycle 1Week 1

Assistance Accessory Week 2Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Lattiapun.

50 10

Day 160 1070 10

mavetempaus

55 10

Day 265 1075 10

Day 3 vauhtipun.

42.5 10

Day 3

52.5 1060 10

Day 4 stoppietari

47.5 10

Day 455 10

65 10

Week 3Assistance Accessory

Week 4Exercise Weight Reps Exercise Set/Reps Weight

Day 1 Lattiapun.

65 5

Day 175 585 5

Day 2 mavetempaus

70 5

Day 280 5

92.5 5

Day 3 vauhtipun.

55 5

Day 365 5

72.5 5

Day 4 stoppietari

60 5

Day 4

70 580 5

Day 2

Day 4 stoppietari Day 4

Cycle 2



Day 1 Lattiapun.

50 10

Day 160 1070 10

mavetempaus

57.5 10

Day 267.5 1080 10

Day 3 vauhtipun.

37.5 10

Day 3

45 1052.5 10

Day 4 stoppietari

50 10

Day 460 1070 10



Day 1 Lattiapun.

65 5

Day 175 5

87.5 5

Day 2 mavetempaus

72.5 5

Day 285 595 5

Day 3 vauhtipun.

50 5

Day 357.5 565 5

Day 4 stoppietari

65 5

Day 4

75 585 5

Day 2

Cycle 3Week 9


Day 1 Lattiapun.

52.5 10

Day 162.5 1072.5 10

mavetempaus

60 10

Day 270 10

82.5 10

Day 3 vauhtipun.

40 10

Day 3

47.5 1055 10

Day 4 stoppietari

52.5 10

Day 462.5 1072.5 10



Day 1 Lattiapun.

67.5 5

Day 177.5 587.5 5

Day 2 mavetempaus

77.5 5

Day 287.5 5100 5

Day 3 vauhtipun.

50 5

Day 357.5 565 5

Day 4 stoppietari

67.5 5

Day 4

77.5 587.5 5

Cycle 4Week 13

Assistance Accessory Week 14

Day 2

Week 13 Exercise Weight Reps Exercise Set/Reps Weight Week 14

Day 1 Exercise 1

50 10

Day 160 1070 10

Exercise 2

50 10

Day 260 1070 10

Day 3 Exercise 3

50 10

Day 360 1070 10

Day 4 Exercise 4

50 10

Day 460 1070 10



Day 1 Exercise 1

65 5

Day 175 585 5

Day 2 Exercise 2

65 5

Day 275 585 5

Day 3 Exercise 3

65 5

Day 375 585 5

Day 4 Exercise 4

65 5

Day 4

75 585 5

Cycle 5Week 17


Day 1 Exercise 1

50 10

Day 160 10

Day 2

Day 1 Exercise 1 70 10 Day 1

Exercise 2

50 10

Day 260 1070 10

Day 3 Exercise 3

50 10

Day 360 1070 10

Day 4 Exercise 4

50 10

Day 460 1070 10



Day 1 Exercise 1

65 5

Day 175 585 5

Day 2 Exercise 2

65 5

Day 275 585 5

Day 3 Exercise 3

65 5

Day 375 585 5

Day 4 Exercise 4

65 5

Day 4

75 585 5

Cycle 6Week 21


Day 1 Military

40 10

Day 140 1040 1040 1040 10

Day 2

Deadlift

85 10

Day 285 1085 1085 1085 10

Day 3 Bench

65 10

Day 365 1065 1065 1065 10

Day 4 Squat

70 10

Day 470 1070 1070 1070 10



Day 1 Military

47.5 10

Day 147.5 1047.5 1047.5 1047.5 10

Day 2 Deadlift

102.5 10

Day 2102.5 10102.5 10102.5 10102.5 10

Day 3 Bench

75 10

Day 375 1075 1075 1075 10

Day 4 Squat

85 10

Day 4

85 1085 1085 1085 10

Cycle 7Week 25


Day 1 Military

42.5 10

Day 142.5 1042.5 1042.5 1042.5 10

Deadlift

87.5 10

Day 287.5 1087.5 10

Day 2

Day 2

Deadlift87.5 10

Day 2

87.5 10

Day 3 Bench

65 10

Day 365 1065 1065 1065 10

Day 4 Squat

72.5 10

Day 472.5 1072.5 1072.5 1072.5 10



Day 1 Military

50 10

Day 150 1050 1050 1050 10

Day 2 Deadlift

105 10

Day 2105 10105 10105 10105 10

Day 3 Bench

77.5 10

Day 377.5 1077.5 1077.5 1077.5 10

Day 4 Squat

87.5 10

Day 4

87.5 1087.5 1087.5 1087.5 10

Cycle 8Week 29


Day 1 Military

42.5 10

Day 142.5 1042.5 1042.5 1042.5 10

Deadlift

90 10

Day 290 1090 1090 1090 10

Day 3 Bench

67.5 10

Day 3

Day 2

Day 2

Day 3 Bench67.5 10

Day 367.5 1067.5 1067.5 10

Day 4 Squat

75 10

Day 475 1075 1075 1075 10



Day 1 Military

50 10

Day 150 1050 1050 1050 10

Day 2 Deadlift

107.5 10

Day 2107.5 10107.5 10107.5 10107.5 10

Day 3 Bench

77.5 10

Day 377.5 1077.5 1077.5 1077.5 10

Day 4 Squat

90 10

Day 4

90 1090 1090 1090 10

Cycle 9Week 33


Day 1 Military

45 10

Day 145 1045 1045 1045 10

Deadlift

92.5 10

Day 292.5 1092.5 1092.5 1092.5 10

Day 3 Bench

67.5 10

Day 367.5 1067.5 1067.5 10

Day 2

Day 3 Bench

67.5 10

Day 3

Day 4 Squat

77.5 10

Day 477.5 1077.5 1077.5 1077.5 10



Day 1 Military

52.5 10

Day 152.5 1052.5 1052.5 1052.5 10

Day 2 Deadlift

110 10

Day 2110 10110 10110 10110 10

Day 3 Bench

80 10

Day 380 1080 1080 1080 10

Day 4 Squat

95 10

Day 4

95 1095 1095 1095 10

Cycle 10Week 37


Day 1 Military

45 10

Day 145 1045 1045 1045 10

Deadlift

95 10

Day 295 1095 1095 1095 10

Day 3 Bench

70 10

Day 370 1070 1070 1070 10

Day 4 Squat

80 10

Day 480 10

Day 2

Day 4 Squat 80 10 Day 480 1080 10



Day 1 Military

55 10

Day 155 1055 1055 1055 10

Day 2 Deadlift

112.5 10

Day 2112.5 10112.5 10112.5 10112.5 10

Day 3 Bench

82.5 10

Day 382.5 1082.5 1082.5 1082.5 10

Day 4 Squat

97.5 10

Day 497.5 1097.5 1097.5 1097.5 10

Cycle 11Week 41


Day 1 Military

47.5 10

Day 147.5 1047.5 1047.5 1047.5 10

Deadlift

97.5 10

Day 297.5 1097.5 1097.5 1097.5 10

Day 3 Bench

70 10

Day 370 1070 1070 1070 10

Day 4 Squat

82.5 10

Day 482.5 1082.5 1082.5 1082.5 10

Day 2



Day 1 Military

55 10

Day 155 1055 1055 1055 10

Day 2 Deadlift

117.5 10

Day 2117.5 10117.5 10117.5 10117.5 10

Day 3 Bench

82.5 10

Day 382.5 1082.5 1082.5 1082.5 10

Day 4 Squat

100 10

Day 4

100 10100 10100 10100 10

Cycle 12Week 45


Day 1 Military

47.5 10

Day 147.5 1047.5 1047.5 1047.5 10

Deadlift

100 10

Day 2100 10100 10100 10100 10

Day 3 Bench

72.5 10

Day 372.5 1072.5 1072.5 1072.5 10

Day 4 Squat

85 10

Day 485 1085 1085 1085 10



Day 2

Day 1 Military

57.5 10

Day 157.5 1057.5 1057.5 1057.5 10

Day 2 Deadlift

120 10

Day 2120 10120 10120 10120 10

Day 3 Bench

85 10

Day 385 1085 1085 1085 10

Day 4 Squat

102.5 10

Day 4

102.5 10102.5 10102.5 10102.5 10

Cycle 13Week 49


Day 1 Military

50 10

Day 150 1050 1050 1050 10

Deadlift

102.5 10

Day 2102.5 10102.5 10102.5 10102.5 10

Day 3 Bench

72.5 10

Day 372.5 1072.5 1072.5 1072.5 10

Day 4 Squat

87.5 10

Day 487.5 1087.5 1087.5 1087.5 10



Day 1 Military

57.5 10

Day 157.5 1057.5 10

Day 2

Day 1 Military57.5 10

Day 1

57.5 10

Day 2 Deadlift

122.5 10

Day 2122.5 10122.5 10122.5 10122.5 10

Day 3 Bench

87.5 10

Day 387.5 1087.5 1087.5 1087.5 10

Day 4 Squat

105 10

Day 4

105 10105 10105 10105 10

Assistance/Accessory Work Planner v3.0F

Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Simplest Strength Template

Lattiapun.

60 870 8 Boring But Big80 6 5x10

MilitaryDeadlift

mavetempaus

65 8 Bench75 8 Squat

87.5 6Simplest Strength Template531 or 351?

vauhtipun.

52.5 860 8 Simplest Strength Template

67.5 6

Day 1

Day 2

stoppietari

55 8 Day 3

65 8 Day 4

75 6

Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set

Lattiapun.

40 5 40%x550 5 50%x560 5 60%x3

mavetempaus

42.5 555 565 5

vauhtipun.

35 542.5 552.5 5

stoppietari

37.5 547.5 555 5

5/3/1 5/3/1 Beginner 3/5/1 PL

stoppietari


Lattiapun.


MilitaryDeadlift

mavetempaus

67.5 8 Bench80 8 Squat 90 6

Simplest Strength Template531 or 351?

vauhtipun.

45 852.5 8 Simplest Strength Template60 6

Day 1

Day 2

stoppietari

60 8 Day 3

70 8 Day 480 6


Lattiapun.

40 5 40%x550 5 50%x560 5 60%x3

mavetempaus

45 557.5 567.5 5

vauhtipun.

30 537.5 545 5

stoppietari

40 550 560 5


Lattiapun.

62.5 872.5 8 Boring But Big82.5 6 5x10

MilitaryDeadlift

mavetempaus

70 8 Bench82.5 8 Squat 95 6


vauhtipun.

47.5 8

55 8 Simplest Strength Template62.5 6

Day 1

Day 2

stoppietari

62.5 8 Day 3

72.5 8 Day 482.5 6


Lattiapun.

42.5 5 40%x552.5 5 50%x562.5 5 60%x3

mavetempaus

47.5 560 570 5

vauhtipun.

30 540 5

47.5 5

stoppietari

42.5 552.5 562.5 5

Assistance Accessory Assistance Template

Exercise Weight Reps Exercise Set/Reps Weight Simplest Strength Template

Exercise 1


MilitaryDeadlift

Exercise 2

60 8 Bench70 8 Squat 80 6


Exercise 3

60 870 8 Simplest Strength Template80 6

Day 1Day 2

Exercise 4

60 8 Day 370 8 Day 480 6


Exercise 1

40 5 40%x550 5 50%x560 5 60%x3

Exercise 2

40 550 560 5

Exercise 3

40 550 560 5

Exercise 4

40 550 560 5


Exercise 1

60 870 8 Boring But Big

Exercise 1 80 6 5x10MilitaryDeadlift

Exercise 2

60 8 Bench70 8 Squat 80 6


Exercise 3

60 870 8 Simplest Strength Template80 6

Day 1Day 2

Exercise 4

60 8 Day 370 8 Day 480 6


Exercise 1

40 5 40%x550 5 50%x560 5 60%x3

Exercise 2

40 550 560 5

Exercise 3

40 550 560 5

Exercise 4

40 550 560 5

Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big

Military

45 1045 10 Boring But Big45 10 5x1045 10 Military45 10 Deadlift

Deadlift

92.5 10 Bench92.5 10 Squat 92.5 1092.5 10 Simplest Strength Template92.5 10 531 or 351?

Bench

70 1070 10 Simplest Strength Template70 1070 10 Day 170 10 Day 2

Squat

77.5 10 Day 377.5 10 Day 477.5 1077.5 1077.5 10


Military

32.5 10 40%x532.5 10 50%x532.5 10 60%x332.5 1032.5 10

Deadlift

67.5 1067.5 1067.5 1067.5 1067.5 10

Bench

57.5 1057.5 1057.5 1057.5 1057.5 10

Squat

57.5 1057.5 1057.5 1057.5 1057.5 10


Military


Deadlift

95 10 Bench95 10 Squat 95 10

Deadlift95 10 Simplest Strength Template95 10 531 or 351?

Bench


Squat

80 10 Day 380 10 Day 480 1080 1080 10


Military

32.5 10 40%x532.5 10 50%x532.5 10 60%x332.5 1032.5 10

Deadlift

70 1070 1070 1070 1070 10

Bench

60 1060 1060 1060 1060 10

Squat

60 1060 1060 1060 1060 10


Military

47.5 1047.5 10 Boring But Big47.5 10 5x1047.5 10 Military47.5 10 Deadlift

Deadlift


Bench

72.5 10

Bench72.5 10 Simplest Strength Template72.5 1072.5 10 Day 172.5 10 Day 2

Squat

82.5 10 Day 382.5 10 Day 482.5 1082.5 1082.5 10


Military

35 10 40%x535 10 50%x535 10 60%x335 1035 10

Deadlift

72.5 1072.5 1072.5 1072.5 1072.5 10

Bench

60 1060 1060 1060 1060 10

Squat

60 1060 1060 1060 1060 10


Military


Deadlift

100 10 Bench100 10 Squat 100 10100 10 Simplest Strength Template100 10 531 or 351?

Bench

75 1075 10 Simplest Strength Template75 1075 10 Day 1

Bench

75 10 Day 2

Squat

87.5 10 Day 387.5 10 Day 487.5 1087.5 1087.5 10


Military

35 10 40%x535 10 50%x535 10 60%x335 1035 10

Deadlift

72.5 1072.5 1072.5 1072.5 1072.5 10

Bench

62.5 1062.5 1062.5 1062.5 1062.5 10

Squat

62.5 1062.5 1062.5 1062.5 1062.5 10


Military


Deadlift


Bench


Squat

90 10 Day 390 10 Day 4

Squat 90 1090 1090 10


Military

35 10 40%x535 10 50%x535 10 60%x335 1035 10

Deadlift

75 1075 1075 1075 1075 10

Bench

62.5 1062.5 1062.5 1062.5 1062.5 10

Squat

65 1065 1065 1065 1065 10


Military


Deadlift


Bench

77.5 1077.5 10 Simplest Strength Template77.5 1077.5 10 Day 177.5 10 Day 2

Squat

92.5 10 Day 392.5 10 Day 492.5 1092.5 1092.5 10


Military

37.5 10 40%x537.5 10 50%x537.5 10 60%x337.5 1037.5 10

Deadlift

77.5 1077.5 1077.5 1077.5 1077.5 10

Bench

65 1065 1065 1065 1065 10

Squat

67.5 1067.5 1067.5 1067.5 1067.5 10


Military


Deadlift


Bench

77.5 1077.5 10 Simplest Strength Template77.5 1077.5 10 Day 177.5 10 Day 2

Squat

95 10 Day 395 10 Day 495 1095 1095 10


Military

37.5 10 40%x537.5 10 50%x537.5 10 60%x337.5 1037.5 10

Deadlift

80 1080 1080 1080 1080 10

Bench

65 1065 1065 1065 1065 10

Squat

70 1070 1070 1070 1070 10


Military


Deadlift


Bench


Squat

97.5 10 Day 397.5 10 Day 497.5 1097.5 1097.5 10


Military

40 10 40%x540 10 50%x540 10 60%x3

Military40 1040 10

Deadlift

82.5 1082.5 1082.5 1082.5 1082.5 10

Bench

67.5 1067.5 1067.5 1067.5 1067.5 10

Squat

70 1070 1070 1070 1070 10

Assistance TemplateSimplest Strength Template

Boring But Big1RM Wk1 Wk2 Wk3 Wk467.5 50% 55% 60% 40%144 50% 55% 60% 40%

103.5 55% 60% 65% 50%117 50% 55% 60% 40%

Simplest Strength Template531

Simplest Strength TemplateExercise 1RM

Lattiapun. 99 arvioitu maksimi 110kg

mavetempaus 108 arvioitu maksimi 120kg

vauhtipun. 85.5 arvioitu maksimi 95kg

stoppietari 93.6 arvioitu maksimi 104kg 80% normietarista

arviolta 3s. Stoppi pohjalla

Warm-up Calc


Boring But Big1RM Wk1 Wk2 Wk3 Wk470 50% 55% 60% 40%

149 50% 55% 60% 40%106 55% 60% 65% 50%122 50% 55% 60% 40%



Lattiapun. 101.5

mavetempaus 113vauhtipun. 75

stoppietari 98.6

Warm-up Calc



108.5 55% 60% 65% 50%127 50% 55% 60% 40%



Lattiapun. 104

mavetempaus 118vauhtipun. 77.5

stoppietari 103.6

Warm-up Calc

Assistance Template

Simplest Strength Template


159 50% 55% 60% 40%111 55% 60% 65% 50%132 50% 55% 60% 40%



Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100

Warm-up Calc


Boring But Big

1RM Wk1 Wk2 Wk3 Wk477.5 50% 55% 60% 40%164 50% 55% 60% 40%

113.5 55% 60% 65% 50%137 50% 55% 60% 40%




Warm-up Calc

Assistance TemplateBoring But Big


169 50% 55% 60% 40%

116 55% 60% 65% 50%142 50% 55% 60% 40%




Warm-up Calc



118.5 55% 60% 65% 50%147 50% 55% 60% 40%




Warm-up Calc



179 50% 55% 60% 40%121 55% 60% 65% 50%152 50% 55% 60% 40%




Warm-up Calc



123.5 55% 60% 65% 50%157 50% 55% 60% 40%



Exercise 1 100

Exercise 2 100Exercise 3 100Exercise 4 100

Warm-up Calc



189 50% 55% 60% 40%126 55% 60% 65% 50%162 50% 55% 60% 40%




Warm-up Calc



128.5 55% 60% 65% 50%167 50% 55% 60% 40%




Warm-up Calc



199 50% 55% 60% 40%131 55% 60% 65% 50%172 50% 55% 60% 40%




Warm-up Calc



133.5 55% 60% 65% 50%177 50% 55% 60% 40%




Warm-up Calc

5/3/1 Worksheet Updates By Pazienxa/diregna

v1.0 Completed Caculators

v1.1

v1.2

v2.0

v2.1

v3.0F

Accessory Tracker featuring Simplest Strength Template and Boring but BigAdded 3/5/1 Powerlifting TrackerAdded 5/3/1 3-Day Beginner

Updated rounding in Rep Goals resulting in higher accuracyAdded a Rep Req'd Calculator

Added 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 Spreadsheet

Removed 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 ####

Added a rounding option to support KG/Smaller incrementsMajor bug in 3/5/1 Powerlifting patchedAdded ability to change exercise order

Added Warm-up CalculatorsMore Bug Patches

By Pazienxa/diregna

Completed Caculators

Added Cycle Clear Button and Button to Clear all entries. (MACROS needs to be enabled to run this feature)

Removed macros which was experiencing compatibility issues across different OS and Excel versions

531 v3.0F Release.xls

Documents

Transcript of 531 v3.0F Release.xls