Adrian's Workout 531

8/4/2019 Adrian's Workout 531

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By Poteto

Hello and thank you for downloading! This spreadsheet was designed to be easy

This spreadsheet was made for personal use only, and is not affiliated

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 20k

5. Choose between displaying the full weight of the set (i.e. barbell plus all weights

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, plea

Wendler's 5/3/1 Spreadsheet v1.2

Buy Jim Wendler's 5/3/1 e-Book here

The spreadsheet currently only supports a 4 day template, with each lift perworked out" table (Inputs page).

Displays a full year's worth of cycles, in a readily printable format. Each cycle

Enter your best, consistent numbers per lift (weight including the bar and repetit

You can rearrange your lifts if you'd like. Simply re-arrange or even type somethi

Enter your bodyweight on the first day of 5/3/1. This is so you can monitor your

Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this O

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 ag

Choose your preferred rounding value. For example, if I wanted weights shown i

When are you starting 5/3/1? Enter here. Note that this day must correspond wit

Choose your workout days. This must be a consistent day for each lift, e.g. if youAnd you're done! View your completed 5/3/1 schedule here.

Because the schedule has already been formatted, printing is a breeze. Each cyhit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to prin

The statistics page tracks your performance on the top workset (1+) of the third"PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also reprovide an easy visual way to monitor your increases in strength as you progres
http://www.flexcart.com/members/elitefts/default.asp?pid=2976http://www.flexcart.com/members/elitefts/default.asp?pid=2976


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CLICK TO GO

to use, functional, customizable AND easy on the eyes.

ith Jim Wendler. Please buy his e-Book to learn more about 5/3/1.

g barbells (which have a difference of about 1 lb or about 0.9kg).

) or only one side (easier to remember).

e note that I may not be able to offer you any support if your modification breaks the

Inputs 5/3/1 Schedule Statistics

ormed per day. You can select identical days if you perform more than one lift per da

is printed on its own page.

ions performed) to arrive at your theoretical 1RM.

ing else.

trength to weight ratio as you progress through the 5/3/1 program.

NLY affects the input page).

regate.

only multiples of 10 lbs, I would enter 10 here.

h your first lift entered in #2.

first squat on Monday, then all Mondays in the 13 cycles must be squats.

le appears on its own page so you can bring printouts to the gym and leave your nott.

week of each cycle. However this is only useful if you consistently update the repetitiquires your bodyweight to be entered at the beginning of every cycle (on the input pa

through 5/3/1.


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spreadsheet.

y on the "Days

book at home. Simply

ons performed on thege). The graphs


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Core Lifts 1RM Calculator Weight Reps 1RM

Squat 300.00 1.00 300.00

Bench Press 260.00 1.00 260.00

Deadlift 250.00 1.00 250.00

Shoulder Press 200.00 1.00 200.00

Bodyweight on: 20-Jun-11 18-Jul-11 15-Aug-11230.00

Control Panel

Unit of measurement: lbs

Increment: Squat 10 lbs

Increment: Bench Press 5 lbs

Increment: Deadlift 10 lbs

Increment: Shoulder Press 5 lbs

Weight of the bar: 45 lbs

Show full weight: Yes

Round to nearest: 5 lbs

Date Commencing 5/3/1: 20-Jun-11 is a Monday

COL LOOKUP OOK UP VALUE

Days worked out: Mon 2 0

Wed 2

Fri 4

Sat 5

Day Matrix Mon Tue

Mon 0 6

Tue 1 0

Wed 2 1

Thu 3 2

Fri 4 3

Sat 5 4

Sun 6 5

Note:If you select no,will be slightly leTo remedy this,


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Round Legend

300

260 Blue - Input cell

250 - Formula cell (feel free to modify i

200

12-Sep-11 10-Oct-11 7-Nov-11 5-Dec-11 2-Jan-12

DATE

Mon

Wed

Fri

Sat

Wed Thu Fri Sat Sun

5 4 3 2 1

6 5 4 3 2

0 6 5 4 3

1 0 6 5 4

2 1 0 6 5

3 2 1 0 6

4 3 2 1 0

Black/Grey

This table looks up the day matrix for the distance away from the firstwork day. The implementation currently only supports days within thesame week of the first day in cell B22.

be aware that the overall weight you liftss than if you had used the full weight.se a lower rounding value.


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f you are familiar with Excel formulas)

30-Jan-12 27-Feb-12 26-Mar-12 23-Apr-12 21-May-12

This matrix shows thedistance of the other daysrelative to the day in thecolumn. For example, Friday isone day away from Thursday,hence a 1 value in the Fri-Thucell (x y)


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Page 10 of 36 | 08/29/2011

CYCLE 1 20 Jun to 16 Jul 2011Core Lift 1RM 90%

Bench Press 260 234 Week 1Squat 300 270 65%

Shoulder Press 150 135 75%

Deadlift 200 180 85%

Core Lift

Bench Press Mon, 20 Jun Mon, 27 Jun Mon, 04 Jul Mon, 11 Jul

Set 1 150 165 175 95

Set 2 175 185 200 115

Set 3 200 210 220 140

PR: Set 3 5 4 NA

Squat Wed, 22 Jun Wed, 29 Jun Wed, 06 Jul Wed, 13 Jul

Set 1 175 190 205 110

Set 2 205 215 230 135

Set 3 230 245 255 160

PR: Set 3 6 NAShoulder Press Fri, 24 Jun Fri, 01 Jul Fri, 08 Jul Fri, 15 Jul

Set 1 90 95 100 55

Set 2 100 110 115 70

Set 3 115 120 130 80

PR: Set 3 NA

Deadlift Sat, 25 Jun Sat, 02 Jul Sat, 09 Jul Sat, 16 Jul

Set 1 115 125 135 70

Set 2 135 145 155 90

Set 3 155 160 170 110

PR: Set 3 NA

Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)


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Page 11 of 36 | 08/29/2011


CYCLE 2 18 Jul to 13 Aug 2011Core Lift 1RM 90%

Squat 271 244 Week 1Bench Press 306 275 65%



Core Lift

Squat Mon, 18 Jul Mon, 25 Jul Mon, 01 Aug Mon, 08 Aug

Set 1 160 170 185 100

Set 2 185 195 205 120

Set 3 205 220 230 145

PR: Set 3 NA

Bench Press Wed, 20 Jul Wed, 27 Jul Wed, 03 Aug Wed, 10 Aug

Set 1 180 195 205 110

Set 2 205 220 235 140

Set 3 235 250 260 165

PR: Set 3 NADeadlift Fri, 22 Jul Fri, 29 Jul Fri, 05 Aug Fri, 12 Aug

Set 1 95 100 110 60

Set 2 110 115 125 75

Set 3 125 130 140 85

PR: Set 3 NA

Shoulder Press Sat, 23 Jul Sat, 30 Jul Sat, 06 Aug Sat, 13 Aug

Set 1 120 130 140 75

Set 2 140 150 155 95

Set 3 155 165 175 110

PR: Set 3 NA


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CYCLE 3 15 Aug to 10 Sep 2011Core Lift 1RM 90%




Core Lift

Squat Mon, 15 Aug Mon, 22 Aug Mon, 29 Aug Mon, 05 Sep

Set 1 165 180 190 100

Set 2 190 205 215 125

Set 3 215 230 240 150

PR: Set 3 NA

Bench Press Wed, 17 Aug Wed, 24 Aug Wed, 31 Aug Wed, 07 Sep

Set 1 180 195 210 110

Set 2 210 225 240 140

Set 3 240 250 265 170

PR: Set 3 NADeadlift Fri, 19 Aug Fri, 26 Aug Fri, 02 Sep Fri, 09 Sep

Set 1 100 110 115 60

Set 2 115 125 130 80

Set 3 130 140 145 95

PR: Set 3 NA

Shoulder Press Sat, 20 Aug Sat, 27 Aug Sat, 03 Sep Sat, 10 Sep

Set 1 125 135 145 75

Set 2 145 150 160 95

Set 3 160 170 180 115

PR: Set 3 NA


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CYCLE 4 12 Sep to 08 Oct 2011Core Lift 1RM 90%




Core Lift

Squat Mon, 12 Sep Mon, 19 Sep Mon, 26 Sep Mon, 03 Oct

Set 1 170 185 200 105

Set 2 200 210 225 130

Set 3 225 240 250 160

PR: Set 3 NA

Bench Press Wed, 14 Sep Wed, 21 Sep Wed, 28 Sep Wed, 05 Oct

Set 1 185 200 215 115

Set 2 215 230 240 145

Set 3 240 255 270 170

PR: Set 3 NADeadlift Fri, 16 Sep Fri, 23 Sep Fri, 30 Sep Fri, 07 Oct

Set 1 105 115 125 65

Set 2 125 130 140 85

Set 3 140 150 155 100

PR: Set 3 NA

Shoulder Press Sat, 17 Sep Sat, 24 Sep Sat, 01 Oct Sat, 08 Oct

Set 1 125 135 145 80

Set 2 145 155 165 100

Set 3 165 175 185 115

PR: Set 3 NA


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CYCLE 5 10 Oct to 05 Nov 2011Core Lift 1RM 90%




Core Lift

Squat Mon, 10 Oct Mon, 17 Oct Mon, 24 Oct Mon, 31 Oct

Set 1 180 190 205 110

Set 2 205 220 235 135

Set 3 235 245 260 165

PR: Set 3 NA

Bench Press Wed, 12 Oct Wed, 19 Oct Wed, 26 Oct Wed, 02 Nov

Set 1 190 205 220 115

Set 2 220 230 245 145

Set 3 245 260 275 175

PR: Set 3 NADeadlift Fri, 14 Oct Fri, 21 Oct Fri, 28 Oct Fri, 04 Nov

Set 1 115 125 130 70

Set 2 130 140 150 90

Set 3 150 160 165 105

PR: Set 3 NA

Shoulder Press Sat, 15 Oct Sat, 22 Oct Sat, 29 Oct Sat, 05 Nov

Set 1 130 140 150 80

Set 2 150 160 170 100

Set 3 170 180 190 120

PR: Set 3 NA


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CYCLE 6 07 Nov to 03 Dec 2011Core Lift 1RM 90%




Core Lift

Squat Mon, 07 Nov Mon, 14 Nov Mon, 21 Nov Mon, 28 Nov

Set 1 185 200 215 115

Set 2 215 225 240 140

Set 3 240 255 270 170

PR: Set 3 NA

Bench Press Wed, 09 Nov Wed, 16 Nov Wed, 23 Nov Wed, 30 Nov

Set 1 190 205 220 120

Set 2 220 235 250 150

Set 3 250 265 280 175

PR: Set 3 NADeadlift Fri, 11 Nov Fri, 18 Nov Fri, 25 Nov Fri, 02 Dec

Set 1 120 130 140 75

Set 2 140 150 155 95

Set 3 155 165 175 110

PR: Set 3 NA

Shoulder Press Sat, 12 Nov Sat, 19 Nov Sat, 26 Nov Sat, 03 Dec

Set 1 135 145 155 80

Set 2 155 165 175 105

Set 3 175 185 195 125

PR: Set 3 NA


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CYCLE 7 05 Dec to 31 Dec 2011Core Lift 1RM 90%




Core Lift

Squat Mon, 05 Dec Mon, 12 Dec Mon, 19 Dec Mon, 26 Dec

Set 1 190 205 220 120

Set 2 220 235 250 145

Set 3 250 265 280 175

PR: Set 3 NA

Bench Press Wed, 07 Dec Wed, 14 Dec Wed, 21 Dec Wed, 28 Dec

Set 1 195 210 225 120

Set 2 225 240 255 150

Set 3 255 270 285 180

PR: Set 3 NADeadlift Fri, 09 Dec Fri, 16 Dec Fri, 23 Dec Fri, 30 Dec

Set 1 125 135 145 80

Set 2 145 155 165 100

Set 3 165 175 185 115

PR: Set 3 NA

Shoulder Press Sat, 10 Dec Sat, 17 Dec Sat, 24 Dec Sat, 31 Dec

Set 1 135 145 160 85

Set 2 160 170 180 105

Set 3 180 190 200 125

PR: Set 3 NA


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CYCLE 8 02 Jan to 28 Jan 2012Core Lift 1RM 90%




Core Lift

Squat Mon, 02 Jan Mon, 09 Jan Mon, 16 Jan Mon, 23 Jan

Set 1 200 215 230 120

Set 2 230 245 260 150

Set 3 260 275 290 180

PR: Set 3 NA

Bench Press Wed, 04 Jan Wed, 11 Jan Wed, 18 Jan Wed, 25 Jan

Set 1 200 215 230 120

Set 2 230 245 260 155

Set 3 260 275 290 185

PR: Set 3 NADeadlift Fri, 06 Jan Fri, 13 Jan Fri, 20 Jan Fri, 27 Jan

Set 1 135 145 155 80

Set 2 155 165 175 105

Set 3 175 185 195 125

PR: Set 3 NA

Shoulder Press Sat, 07 Jan Sat, 14 Jan Sat, 21 Jan Sat, 28 Jan

Set 1 140 150 160 85

Set 2 160 170 185 110

Set 3 185 195 205 130

PR: Set 3 NA


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CYCLE 9 30 Jan to 25 Feb 2012Core Lift 1RM 90%




Core Lift

Squat Mon, 30 Jan Mon, 06 Feb Mon, 13 Feb Mon, 20 Feb

Set 1 205 220 235 125

Set 2 235 250 265 155

Set 3 265 285 300 190

PR: Set 3 NA

Bench Press Wed, 01 Feb Wed, 08 Feb Wed, 15 Feb Wed, 22 Feb

Set 1 200 215 235 125

Set 2 235 250 265 155

Set 3 265 280 295 185

PR: Set 3 NADeadlift Fri, 03 Feb Fri, 10 Feb Fri, 17 Feb Fri, 24 Feb

Set 1 140 150 160 85

Set 2 160 170 185 110

Set 3 185 195 205 130

PR: Set 3 NA

Shoulder Press Sat, 04 Feb Sat, 11 Feb Sat, 18 Feb Sat, 25 Feb

Set 1 145 155 165 90

Set 2 165 175 185 110

Set 3 185 200 210 130

PR: Set 3 NA


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CYCLE 10 27 Feb to 24 Mar 2012Core Lift 1RM 90%




Core Lift

Squat Mon, 27 Feb Mon, 05 Mar Mon, 12 Mar Mon, 19 Mar

Set 1 210 225 245 130

Set 2 245 260 275 160

Set 3 275 290 310 195

PR: Set 3 NA

Bench Press Wed, 29 Feb Wed, 07 Mar Wed, 14 Mar Wed, 21 Mar

Set 1 205 220 235 125

Set 2 235 250 270 160

Set 3 270 285 300 190

PR: Set 3 NADeadlift Fri, 02 Mar Fri, 09 Mar Fri, 16 Mar Fri, 23 Mar

Set 1 145 160 170 90

Set 2 170 180 190 115

Set 3 190 205 215 135

PR: Set 3 NA

Shoulder Press Sat, 03 Mar Sat, 10 Mar Sat, 17 Mar Sat, 24 Mar

Set 1 145 160 170 90

Set 2 170 180 190 115

Set 3 190 205 215 135

PR: Set 3 NA


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CYCLE 11 26 Mar to 21 Apr 2012Core Lift 1RM 90%




Core Lift

Squat Mon, 26 Mar Mon, 02 Apr Mon, 09 Apr Mon, 16 Apr

Set 1 215 235 250 135

Set 2 250 265 285 165

Set 3 285 300 315 200

PR: Set 3 NA

Bench Press Wed, 28 Mar Wed, 04 Apr Wed, 11 Apr Wed, 18 Apr

Set 1 210 225 240 130

Set 2 240 255 270 160

Set 3 270 290 305 190

PR: Set 3 NADeadlift Fri, 30 Mar Fri, 06 Apr Fri, 13 Apr Fri, 20 Apr

Set 1 155 165 175 95

Set 2 175 190 200 120

Set 3 200 210 225 140

PR: Set 3 NA

Shoulder Press Sat, 31 Mar Sat, 07 Apr Sat, 14 Apr Sat, 21 Apr

Set 1 150 160 175 90

Set 2 175 185 195 115

Set 3 195 205 220 140

PR: Set 3 NA


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CYCLE 12 23 Apr to 19 May 2012Core Lift 1RM 90%




Core Lift

Squat Mon, 23 Apr Mon, 30 Apr Mon, 07 May Mon, 14 May

Set 1 225 240 260 140

Set 2 260 275 290 170

Set 3 290 310 325 205

PR: Set 3 NA

Bench Press Wed, 25 Apr Wed, 02 May Wed, 09 May Wed, 16 May

Set 1 210 230 245 130

Set 2 245 260 275 165

Set 3 275 295 310 195

PR: Set 3 NADeadlift Fri, 27 Apr Fri, 04 May Fri, 11 May Fri, 18 May

Set 1 160 170 185 100

Set 2 185 195 210 125

Set 3 210 220 235 145

PR: Set 3 NA

Shoulder Press Sat, 28 Apr Sat, 05 May Sat, 12 May Sat, 19 May

Set 1 155 165 175 95

Set 2 175 190 200 120

Set 3 200 210 225 140

PR: Set 3 NA


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CYCLE 13 21 May to 16 Jun 2012Core Lift 1RM 90%




Core Lift

Squat Mon, 21 May Mon, 28 May Mon, 04 Jun Mon, 11 Jun

Set 1 230 250 265 140

Set 2 265 285 300 175

Set 3 300 320 335 210

PR: Set 3 NA

Bench Press Wed, 23 May Wed, 30 May Wed, 06 Jun Wed, 13 Jun

Set 1 215 230 250 130

Set 2 250 265 280 165

Set 3 280 295 315 200

PR: Set 3 NADeadlift Fri, 25 May Fri, 01 Jun Fri, 08 Jun Fri, 15 Jun

Set 1 165 180 190 100

Set 2 190 205 215 130

Set 3 215 230 240 155

PR: Set 3 NA

Shoulder Press Sat, 26 May Sat, 02 Jun Sat, 09 Jun Sat, 16 Jun

Set 1 155 170 180 95

Set 2 180 190 205 120

Set 3 205 215 230 145

PR: Set 3 NA


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Wendler Percentages

Week 2 Week 3 Week 470% 75% 40%

80% 85% 50%

90% 95% 60%


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Wendler Percentages

Week 2 Week 3 Week 470% 75% 40%

80% 85% 50%

90% 95% 60%


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Wendler Percentages

Week 2 Week 3 Week 470% 75% 40%

80% 85% 50%

90% 95% 60%


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Wendler Percentages

Week 2 Week 3 Week 470% 75% 40%

80% 85% 50%

90% 95% 60%


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Wendler Percentages

Week 2 Week 3 Week 470% 75% 40%

80% 85% 50%

90% 95% 60%


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Wendler Percentages

Week 2 Week 3 Week 470% 75% 40%

80% 85% 50%

90% 95% 60%


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Wendler Percentages

Week 2 Week 3 Week 470% 75% 40%

80% 85% 50%

90% 95% 60%


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Wendler Percentages

Week 2 Week 3 Week 470% 75% 40%

80% 85% 50%

90% 95% 60%


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Wendler Percentages

Week 2 Week 3 Week 470% 75% 40%

80% 85% 50%

90% 95% 60%


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Wendler Percentages

Week 2 Week 3 Week 470% 75% 40%

80% 85% 50%

90% 95% 60%


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Wendler Percentages

Week 2 Week 3 Week 470% 75% 40%

80% 85% 50%

90% 95% 60%


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Wendler Percentages

Week 2 Week 3 Week 470% 75% 40%

80% 85% 50%

90% 95% 60%


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Wendler Percentages

Week 2 Week 3 Week 470% 75% 40%

80% 85% 50%

90% 95% 60%


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CYCLE: 1 2 3 4 5 6 7 8 9 10 11 12 13

20 Jun 2011 18 Jul 2011 15 Aug 2011 12 Sep 2011 10 Oct 2011 07 Nov 2011 05 Dec 2011 02 Jan 2012 30 Jan 2012 27 Feb 2012 26 Mar 2012 23 Apr 2012 21 May 2012

Weight 230.00 NA NA NA NA NA NA NA NA NA NA NA NA

Average Weight 230.00

1RM Projection (Top Workset)

Bench Press 242.53 225.53 234.77 244.02 253.26 262.50 271.75 280.99 290.23 299.47 308.72 317.96 327.20

Squat 249.56 254.18 258.81 263.43 268.05 272.67 277.29 281.91 286.53 291.16 295.78 300.40 305.02

Shoulder Press 124.78 134.02 143.27 152.51 161.75 171.00 180.24 189.48 198.73 207.97 217.21 226.45 235.70

Deadlift 166.37 171.00 175.62 180.24 184.86 189.48 194.10 198.73 203.35 207.97 212.59 217.21 221.83

Strength/Weight Ratio

Bench Press Ratio 1.05 - - - - - - - - - - - -

Squat Ratio 1.09 - - - - - - - - - - - -

Shoulder Press Ratio 0.54 - - - - - - - - - - - -

Deadlift Ratio 0.72 - - - - - - - - - - - -

GRAPHS:

20Jun20

11

15Aug

201

1

10Oct

201

1

05Dec

201

1

30Jan20

12

26Mar

201

2

21May

201

2-

50.00

100.00

150.00

200.00

250.00

300.00350.00

Bench Press

20Jun20

11

15Aug

201

1

10Oct

201

1

05Dec

201

1

30Jan20

12

26Mar

201

2

21May

201

2-

50.00

100.00

150.00

200.00

250.00

300.00350.00

Squat

20Jun20

11

15Aug

201

1

10Oct

201

1

05Dec

201

1

30Jan20

12

26Mar

201

2

21May

201

2-

50.00

100.00

150.00

200.00

250.00Shoulder Press

20Jun20

11

15Aug

201

1

10Oct

201

1

05Dec

201

1

30Jan20

12

26Mar

201

2

21May

201

2-

50.00

100.00

150.00

200.00

250.00Deadlift

20Jun201

1

15Aug

2011

10Oct

2011

05Dec

2011

30Jan201

2

26Mar

2012

21May

2012

-

0.20

0.40

0.60

0.80

1.00

1.20

Bench Press Ratio

20Jun201

1

15Aug

2011

10Oct

2011

05Dec

2011

30Jan201

2

26Mar

2012

21May

2012

-

0.20

0.40

0.60

0.80

1.00

1.20

Squat Ratio

20Jun20

11

15Aug

201

1

10Oct

201

1

05Dec

201

1

30Jan20

12

26Mar

201

2

21May

201

2-

0.10

0.20

0.30

0.40

0.50

0.60

Shoulder Press Ratio

20Jun20

11

15Aug

201

1

10Oct

201

1

05Dec

201

1

30Jan20

12

26Mar

201

2

21May

201

2-

0.10

0.20

0.30

0.40

0.50

0.60

0.70

0.80

Deadlift Ratio

20Jun20

11

15Aug

201

1

10Oct

201

1

05Dec

201

1

30Jan20

12

26Mar

201

2

21May

201

20.00

50.00

100.00

150.00

200.00

250.00

Weight

Adrian's Workout 531

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Transcript of Adrian's Workout 531