Wendler 5-3-1 v1.27 free

By Jon K / Poteto

Latest Version:

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Hello and thank you for downloading! This spreadsheet was designed to be easy to use, functional, customizable AND easy on the eyes. This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to learn more about 5/3/1.This is not intended to teach you about the 5/3/1 program.

What's New in 1.27:1. Weekly 1RM calculated on your top workset2. Boring but Big assistance schedule (you can select the % on the Inputs page)

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 20kg barbells (which have a difference of about 1 lb or about 0.9kg).5. Choose between displaying the full weight of the set (i.e. barbell plus all weights) or only one side (easier to remember).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:1.2.3.4.5.6.7.8.9.

10.11.12.13.

14.

Wendler's 5/3/1 Spreadsheet v1.27

http://www.mediafire.com/?w4r5e59ghtc9c

[email protected]

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

The spreadsheet currently only supports a 4 day template, with each lift performed per day. You can select identical days if you perform more than one lift per day on the "Days worked out" table (Inputs page).

Displays a full year's worth of cycles, in a readily printable format. Each cycle is printed on its own page.

Enter your best, consistent numbers per lift (weight including the bar and repetitions performed) to arrive at your theoretical 1RM.You can rearrange your lifts if you'd like. Simply re-arrange or even type something else.Enter your bodyweight on the first day of 5/3/1. This is so you can monitor your strength to weight ratio as you progress through the 5/3/1 program.Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this ONLY affects the input page).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 aggregate.Choose your preferred rounding value. For example, if I wanted weights shown in only multiples of 10 lbs, I would enter 10 here.Choose your preferred Boring But Big % here.When are you starting 5/3/1? Enter here. Note that this day must correspond with your first lift entered in #2. Choose your workout days. This must be a consistent day for each lift, e.g. if you first squat on Monday, then all Mondays in the 13 cycles must be squats.And you're done! View your completed 5/3/1 schedule here.Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can bring printouts to the gym and leave your notebook at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.

The statistics page tracks your performance on the top workset (1+) of the third week of each cycle. However this is only useful if you consistently update the repetitions performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires your bodyweight to be entered at the beginning of every cycle (on the input page). The graphs provide an easy visual way to monitor your increases in strength as you progress through 5/3/1.

http://www.mediafire.com/?w4r5e59ghtc9c

mailto:[email protected]

http://www.flexcart.com/members/elitefts/default.asp?pid=2976

15. Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offer you any support if your modification breaks the spreadsheet.


CLICK TO GO

Hello and thank you for downloading! This spreadsheet was designed to be easy to use, functional, customizable AND easy on the eyes. This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to learn more about 5/3/1.

Enter the weight of the barbell at your gym. Most gyms should use 45 lbs or 20kg barbells (which have a difference of about 1 lb or about 0.9kg).Choose between displaying the full weight of the set (i.e. barbell plus all weights) or only one side (easier to remember).

Inputs 5/3/1 Schedule Statistics

, with each lift performed per day. You can select identical days if you perform more than one lift per day on the "Days worked out"

, in a readily printable format. Each cycle is printed on its own page.

Enter your best, consistent numbers per lift (weight including the bar and repetitions performed) to arrive at your theoretical 1RM.You can rearrange your lifts if you'd like. Simply re-arrange or even type something else.Enter your bodyweight on the first day of 5/3/1. This is so you can monitor your strength to weight ratio as you progress through the 5/3/1 program.Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this ONLY affects the input page).

Choose if you'd prefer having the weights shown per side of the barbell, or in aggregate.Choose your preferred rounding value. For example, if I wanted weights shown in only multiples of 10 lbs, I would enter 10 here.

When are you starting 5/3/1? Enter here. Note that this day must correspond with your first lift entered in #2. Choose your workout days. This must be a consistent day for each lift, e.g. if you first squat on Monday, then all Mondays in the 13 cycles must be squats.

Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can bring printouts to the gym and leave your notebook at home. Simply


Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offer you any support if your modification breaks the spreadsheet.


Core Lifts 1RM Calculator Weight Reps 1RM RoundSquat 1,000.00 3.00 1,058.87 1,059 Bench Press 500.00 3.00 529.44 529 Deadlift 800.00 3.00 847.10 847 Shoulder Press 400.00 3.00 423.55 424

Bodyweight on: 10-Jan-11 7-Feb-11 7-Mar-11 4-Apr-11 300.00

Control PanelUnit of measurement: lbs

Increment: Squat 10 lbsIncrement: Bench Press 5 lbs

Increment: Deadlift 10 lbsIncrement: Shoulder Press 5 lbs

Weight of the bar: 45 lbsShow full weight: Yes

Round to nearest: 5 lbsBoring but Big % 50%

Date Commencing 5/3/1: 10-Jan-11 is a Monday

COL LOOKUP LOOK UP VALUE DATEDays worked out: Mon 2 0 Mon

Wed 2 WedFri 4 Fri

Sun 6 Sun

Day Matrix Mon Tue WedMon 0 6 5Tue 1 0 6Wed 2 1 0Thu 3 2 1Fri 4 3 2Sat 5 4 3Sun 6 5 4

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

Note:If you select no, be aware that the overall weight you lift will be slightly less than if you had used the full weight. To remedy this, use a lower rounding value.

B16

Note: If you select no, be aware that the overall weight you lift will be slightly less than if you had used the full weight. To remedy this, use a lower rounding value.

E21


Legend

Blue - Input cell- Formula cell (feel free to modify if you are familiar with Excel formulas)

2-May-11 30-May-11 27-Jun-11 25-Jul-11 22-Aug-11 19-Sep-11

Thu Fri Sat Sun4 3 2 15 4 3 26 5 4 30 6 5 41 0 6 52 1 0 63 2 1 0

Black/Grey


This matrix shows the distance of the other days relative to the day in the column. For example, Friday is one day away from Thursday, hence a 1 value in the Fri-Thu cell (x y)

Note:If you select no, be aware that the overall weight you lift will be slightly less than if you had used the full weight. To remedy this, use a lower rounding value.

I27

This matrix shows the distance of the other days relative to the day in the column. For example, Friday is one day away from Thursday, hence a 1 value in the Fri-Thu cell (x y)

- Input cell- Formula cell (feel free to modify if you are familiar with Excel formulas)

17-Oct-11 14-Nov-11 12-Dec-11

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Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%

CYCLE 1 10 Jan to 06 Feb 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,059 953 Week 1 Week 2 Week 3 Week 4Bench Press 529 476 65% 70% 75% 40%Deadlift 847 762 75% 80% 85% 50%Shoulder Press 424 382 85% 90% 95% 60%Core LiftSquat Mon, 10 Jan Mon, 17 Jan Mon, 24 Jan Mon, 31 Jan Weeks 1 to 3 Week 4

Set 1 620.00 665.00 715.00 380.00 475.00 475.00 Set 2 715.00 760.00 810.00 475.00 Set 3 810.00 860.00 905.00 570.00 0.00% 0.00%

PR: Set 3 10 NA 1080.29 #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 12 Jan Wed, 19 Jan Wed, 26 Jan Wed, 02 Feb

Set 1 310.00 335.00 355.00 190.00 240.00 240.00 Set 2 355.00 380.00 405.00 240.00 Set 3 405.00 430.00 450.00 285.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 14 Jan Fri, 21 Jan Fri, 28 Jan Fri, 04 Feb

Set 1 495.00 535.00 570.00 305.00 380.00 380.00 Set 2 570.00 610.00 650.00 380.00 Set 3 650.00 685.00 725.00 455.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sun, 16 Jan Sun, 23 Jan Sun, 30 Jan Sun, 06 Feb

Set 1 250.00 265.00 285.00 155.00 190.00 190.00 Set 2 285.00 305.00 325.00 190.00 Set 3 325.00 345.00 365.00 230.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

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

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Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

CYCLE 2 07 Feb to 06 Mar 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,070 963 Week 1 Week 2 Week 3 Week 4Bench Press 535 481 65% 70% 75% 40%Deadlift 858 772 75% 80% 85% 50%Shoulder Press 430 387 85% 90% 95% 60%Core LiftSquat Mon, 07 Feb Mon, 14 Feb Mon, 21 Feb Mon, 28 Feb Weeks 1 to 3 Week 4

Set 1 625.00 675.00 720.00 385.00 480.00 480.00 Set 2 720.00 770.00 820.00 480.00 Set 3 820.00 865.00 915.00 580.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 09 Feb Wed, 16 Feb Wed, 23 Feb Wed, 02 Mar

Set 1 315.00 335.00 360.00 190.00 240.00 240.00 Set 2 360.00 385.00 410.00 240.00 Set 3 410.00 435.00 455.00 290.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 11 Feb Fri, 18 Feb Fri, 25 Feb Fri, 04 Mar

Set 1 500.00 540.00 580.00 310.00 385.00 385.00 Set 2 580.00 620.00 655.00 385.00 Set 3 655.00 695.00 735.00 465.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sun, 13 Feb Sun, 20 Feb Sun, 27 Feb Sun, 06 Mar

Set 1 250.00 270.00 290.00 155.00 195.00 195.00 Set 2 290.00 310.00 330.00 195.00 Set 3 330.00 350.00 365.00 230.00 0.00% 0.00%


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CYCLE 3 07 Mar to 03 Apr 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,081 973 Week 1 Week 2 Week 3 Week 4Bench Press 540 486 65% 70% 75% 40%Deadlift 869 782 75% 80% 85% 50%Shoulder Press 435 392 85% 90% 95% 60%Core LiftSquat Mon, 07 Mar Mon, 14 Mar Mon, 21 Mar Mon, 28 Mar Weeks 1 to 3 Week 4

Set 1 635.00 680.00 730.00 390.00 485.00 485.00 Set 2 730.00 780.00 825.00 485.00 Set 3 825.00 875.00 925.00 585.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 09 Mar Wed, 16 Mar Wed, 23 Mar Wed, 30 Mar

Set 1 315.00 340.00 365.00 195.00 245.00 245.00 Set 2 365.00 390.00 415.00 245.00 Set 3 415.00 435.00 460.00 290.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 11 Mar Fri, 18 Mar Fri, 25 Mar Fri, 01 Apr

Set 1 510.00 550.00 585.00 315.00 390.00 390.00 Set 2 585.00 625.00 665.00 390.00 Set 3 665.00 705.00 745.00 470.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sun, 13 Mar Sun, 20 Mar Sun, 27 Mar Sun, 03 Apr

Set 1 255.00 275.00 295.00 155.00 195.00 195.00 Set 2 295.00 315.00 335.00 195.00 Set 3 335.00 350.00 370.00 235.00 0.00% 0.00%


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CYCLE 4 04 Apr to 01 May 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,092 983 Week 1 Week 2 Week 3 Week 4Bench Press 546 491 65% 70% 75% 40%Deadlift 880 792 75% 80% 85% 50%Shoulder Press 441 397 85% 90% 95% 60%Core LiftSquat Mon, 04 Apr Mon, 11 Apr Mon, 18 Apr Mon, 25 Apr Weeks 1 to 3 Week 4

Set 1 640.00 690.00 735.00 395.00 490.00 490.00 Set 2 735.00 785.00 835.00 490.00 Set 3 835.00 885.00 935.00 590.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 06 Apr Wed, 13 Apr Wed, 20 Apr Wed, 27 Apr

Set 1 320.00 345.00 370.00 195.00 245.00 245.00 Set 2 370.00 395.00 415.00 245.00 Set 3 415.00 440.00 465.00 295.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 08 Apr Fri, 15 Apr Fri, 22 Apr Fri, 29 Apr

Set 1 515.00 555.00 595.00 315.00 395.00 395.00 Set 2 595.00 635.00 675.00 395.00 Set 3 675.00 715.00 755.00 475.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sun, 10 Apr Sun, 17 Apr Sun, 24 Apr Sun, 01 May

Set 1 260.00 280.00 295.00 160.00 200.00 200.00 Set 2 295.00 315.00 335.00 200.00 Set 3 335.00 355.00 375.00 240.00 0.00% 0.00%


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CYCLE 5 02 May to 29 May 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,103 993 Week 1 Week 2 Week 3 Week 4Bench Press 551 496 65% 70% 75% 40%Deadlift 891 802 75% 80% 85% 50%Shoulder Press 446 402 85% 90% 95% 60%Core LiftSquat Mon, 02 May Mon, 09 May Mon, 16 May Mon, 23 May Weeks 1 to 3 Week 4

Set 1 645.00 695.00 745.00 395.00 495.00 495.00 Set 2 745.00 795.00 845.00 495.00 Set 3 845.00 895.00 945.00 595.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 04 May Wed, 11 May Wed, 18 May Wed, 25 May

Set 1 320.00 345.00 370.00 200.00 250.00 250.00 Set 2 370.00 395.00 420.00 250.00 Set 3 420.00 445.00 470.00 300.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 06 May Fri, 13 May Fri, 20 May Fri, 27 May

Set 1 520.00 560.00 600.00 320.00 400.00 400.00 Set 2 600.00 640.00 680.00 400.00 Set 3 680.00 720.00 760.00 480.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sun, 08 May Sun, 15 May Sun, 22 May Sun, 29 May

Set 1 260.00 280.00 300.00 160.00 200.00 200.00 Set 2 300.00 320.00 340.00 200.00 Set 3 340.00 360.00 380.00 240.00 0.00% 0.00%


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CYCLE 6 30 May to 26 Jun 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,115 1,003 Week 1 Week 2 Week 3 Week 4Bench Press 557 501 65% 70% 75% 40%Deadlift 903 812 75% 80% 85% 50%Shoulder Press 452 407 85% 90% 95% 60%Core LiftSquat Mon, 30 May Mon, 06 Jun Mon, 13 Jun Mon, 20 Jun Weeks 1 to 3 Week 4

Set 1 650.00 700.00 750.00 400.00 500.00 500.00 Set 2 750.00 800.00 855.00 500.00 Set 3 855.00 905.00 955.00 600.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 01 Jun Wed, 08 Jun Wed, 15 Jun Wed, 22 Jun

Set 1 325.00 350.00 375.00 200.00 250.00 250.00 Set 2 375.00 400.00 425.00 250.00 Set 3 425.00 450.00 475.00 300.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 03 Jun Fri, 10 Jun Fri, 17 Jun Fri, 24 Jun

Set 1 530.00 570.00 610.00 325.00 405.00 405.00 Set 2 610.00 650.00 690.00 405.00 Set 3 690.00 730.00 770.00 485.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sun, 05 Jun Sun, 12 Jun Sun, 19 Jun Sun, 26 Jun

Set 1 265.00 285.00 305.00 165.00 205.00 205.00 Set 2 305.00 325.00 345.00 205.00 Set 3 345.00 365.00 385.00 245.00 0.00% 0.00%


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CYCLE 7 27 Jun to 24 Jul 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,126 1,013 Week 1 Week 2 Week 3 Week 4Bench Press 562 506 65% 70% 75% 40%Deadlift 914 822 75% 80% 85% 50%Shoulder Press 457 412 85% 90% 95% 60%Core LiftSquat Mon, 27 Jun Mon, 04 Jul Mon, 11 Jul Mon, 18 Jul Weeks 1 to 3 Week 4

Set 1 660.00 710.00 760.00 405.00 505.00 505.00 Set 2 760.00 810.00 860.00 505.00 Set 3 860.00 910.00 960.00 610.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 29 Jun Wed, 06 Jul Wed, 13 Jul Wed, 20 Jul

Set 1 330.00 355.00 380.00 200.00 255.00 255.00 Set 2 380.00 405.00 430.00 255.00 Set 3 430.00 455.00 480.00 305.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 01 Jul Fri, 08 Jul Fri, 15 Jul Fri, 22 Jul

Set 1 535.00 575.00 615.00 330.00 410.00 410.00 Set 2 615.00 660.00 700.00 410.00 Set 3 700.00 740.00 780.00 495.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sun, 03 Jul Sun, 10 Jul Sun, 17 Jul Sun, 24 Jul

Set 1 270.00 290.00 310.00 165.00 205.00 205.00 Set 2 310.00 330.00 350.00 205.00 Set 3 350.00 370.00 390.00 245.00 0.00% 0.00%


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CYCLE 8 25 Jul to 21 Aug 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,137 1,023 Week 1 Week 2 Week 3 Week 4Bench Press 568 511 65% 70% 75% 40%Deadlift 925 832 75% 80% 85% 50%Shoulder Press 463 417 85% 90% 95% 60%Core LiftSquat Mon, 25 Jul Mon, 01 Aug Mon, 08 Aug Mon, 15 Aug Weeks 1 to 3 Week 4

Set 1 665.00 715.00 765.00 410.00 510.00 510.00 Set 2 765.00 820.00 870.00 510.00 Set 3 870.00 920.00 970.00 615.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 27 Jul Wed, 03 Aug Wed, 10 Aug Wed, 17 Aug

Set 1 330.00 360.00 385.00 205.00 255.00 255.00 Set 2 385.00 410.00 435.00 255.00 Set 3 435.00 460.00 485.00 305.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 29 Jul Fri, 05 Aug Fri, 12 Aug Fri, 19 Aug

Set 1 540.00 585.00 625.00 335.00 415.00 415.00 Set 2 625.00 665.00 705.00 415.00 Set 3 705.00 750.00 790.00 500.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sun, 31 Jul Sun, 07 Aug Sun, 14 Aug Sun, 21 Aug

Set 1 270.00 290.00 310.00 165.00 210.00 210.00 Set 2 310.00 335.00 355.00 210.00 Set 3 355.00 375.00 395.00 250.00 0.00% 0.00%


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CYCLE 9 22 Aug to 18 Sep 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,148 1,033 Week 1 Week 2 Week 3 Week 4Bench Press 573 516 65% 70% 75% 40%Deadlift 936 842 75% 80% 85% 50%Shoulder Press 468 422 85% 90% 95% 60%Core LiftSquat Mon, 22 Aug Mon, 29 Aug Mon, 05 Sep Mon, 12 Sep Weeks 1 to 3 Week 4

Set 1 670.00 725.00 775.00 415.00 515.00 515.00 Set 2 775.00 825.00 880.00 515.00 Set 3 880.00 930.00 980.00 620.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 24 Aug Wed, 31 Aug Wed, 07 Sep Wed, 14 Sep

Set 1 335.00 360.00 385.00 205.00 260.00 260.00 Set 2 385.00 415.00 440.00 260.00 Set 3 440.00 465.00 490.00 310.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 26 Aug Fri, 02 Sep Fri, 09 Sep Fri, 16 Sep

Set 1 545.00 590.00 630.00 335.00 420.00 420.00 Set 2 630.00 675.00 715.00 420.00 Set 3 715.00 760.00 800.00 505.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sun, 28 Aug Sun, 04 Sep Sun, 11 Sep Sun, 18 Sep

Set 1 275.00 295.00 315.00 170.00 210.00 210.00 Set 2 315.00 335.00 360.00 210.00 Set 3 360.00 380.00 400.00 255.00 0.00% 0.00%


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CYCLE 10 19 Sep to 16 Oct 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,159 1,043 Week 1 Week 2 Week 3 Week 4Bench Press 579 521 65% 70% 75% 40%Deadlift 947 852 75% 80% 85% 50%Shoulder Press 474 427 85% 90% 95% 60%Core LiftSquat Mon, 19 Sep Mon, 26 Sep Mon, 03 Oct Mon, 10 Oct Weeks 1 to 3 Week 4

Set 1 680.00 730.00 780.00 415.00 520.00 520.00 Set 2 780.00 835.00 885.00 520.00 Set 3 885.00 940.00 990.00 625.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 21 Sep Wed, 28 Sep Wed, 05 Oct Wed, 12 Oct

Set 1 340.00 365.00 390.00 210.00 260.00 260.00 Set 2 390.00 415.00 445.00 260.00 Set 3 445.00 470.00 495.00 315.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 23 Sep Fri, 30 Sep Fri, 07 Oct Fri, 14 Oct

Set 1 555.00 595.00 640.00 340.00 425.00 425.00 Set 2 640.00 680.00 725.00 425.00 Set 3 725.00 765.00 810.00 510.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sun, 25 Sep Sun, 02 Oct Sun, 09 Oct Sun, 16 Oct

Set 1 275.00 300.00 320.00 170.00 215.00 215.00 Set 2 320.00 340.00 365.00 215.00 Set 3 365.00 385.00 405.00 255.00 0.00% 0.00%


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CYCLE 11 17 Oct to 13 Nov 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,170 1,053 Week 1 Week 2 Week 3 Week 4Bench Press 585 526 65% 70% 75% 40%Deadlift 958 862 75% 80% 85% 50%Shoulder Press 480 432 85% 90% 95% 60%Core LiftSquat Mon, 17 Oct Mon, 24 Oct Mon, 31 Oct Mon, 07 Nov Weeks 1 to 3 Week 4

Set 1 685.00 735.00 790.00 420.00 525.00 525.00 Set 2 790.00 840.00 895.00 525.00 Set 3 895.00 950.00 1000.00 630.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 19 Oct Wed, 26 Oct Wed, 02 Nov Wed, 09 Nov

Set 1 340.00 370.00 395.00 210.00 265.00 265.00 Set 2 395.00 420.00 445.00 265.00 Set 3 445.00 475.00 500.00 315.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 21 Oct Fri, 28 Oct Fri, 04 Nov Fri, 11 Nov

Set 1 560.00 605.00 645.00 345.00 430.00 430.00 Set 2 645.00 690.00 735.00 430.00 Set 3 735.00 775.00 820.00 515.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sun, 23 Oct Sun, 30 Oct Sun, 06 Nov Sun, 13 Nov

Set 1 280.00 300.00 325.00 175.00 215.00 215.00 Set 2 325.00 345.00 365.00 215.00 Set 3 365.00 390.00 410.00 260.00 0.00% 0.00%


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CYCLE 12 14 Nov to 11 Dec 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,181 1,063 Week 1 Week 2 Week 3 Week 4Bench Press 590 531 65% 70% 75% 40%Deadlift 969 872 75% 80% 85% 50%Shoulder Press 485 437 85% 90% 95% 60%Core LiftSquat Mon, 14 Nov Mon, 21 Nov Mon, 28 Nov Mon, 05 Dec Weeks 1 to 3 Week 4

Set 1 690.00 745.00 795.00 425.00 530.00 530.00 Set 2 795.00 850.00 905.00 530.00 Set 3 905.00 955.00 1010.00 640.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 16 Nov Wed, 23 Nov Wed, 30 Nov Wed, 07 Dec

Set 1 345.00 370.00 400.00 210.00 265.00 265.00 Set 2 400.00 425.00 450.00 265.00 Set 3 450.00 480.00 505.00 320.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 18 Nov Fri, 25 Nov Fri, 02 Dec Fri, 09 Dec

Set 1 565.00 610.00 655.00 350.00 435.00 435.00 Set 2 655.00 700.00 740.00 435.00 Set 3 740.00 785.00 830.00 525.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sun, 20 Nov Sun, 27 Nov Sun, 04 Dec Sun, 11 Dec

Set 1 285.00 305.00 325.00 175.00 220.00 220.00 Set 2 325.00 350.00 370.00 220.00 Set 3 370.00 395.00 415.00 260.00 0.00% 0.00%


of 21 | 04/08/2023


CYCLE 13 12 Dec to 08 Jan 2012Core Lift 1RM 90% Wendler PercentagesSquat 1,192 1,073 Week 1 Week 2 Week 3 Week 4Bench Press 596 536 65% 70% 75% 40%Deadlift 980 882 75% 80% 85% 50%Shoulder Press 491 442 85% 90% 95% 60%Core LiftSquat Mon, 12 Dec Mon, 19 Dec Mon, 26 Dec Mon, 02 Jan Weeks 1 to 3 Week 4

Set 1 700.00 750.00 805.00 430.00 535.00 535.00 Set 2 805.00 860.00 910.00 535.00 Set 3 910.00 965.00 1020.00 645.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Wed, 14 Dec Wed, 21 Dec Wed, 28 Dec Wed, 04 Jan

Set 1 350.00 375.00 400.00 215.00 270.00 270.00 Set 2 400.00 430.00 455.00 270.00 Set 3 455.00 480.00 510.00 320.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 16 Dec Fri, 23 Dec Fri, 30 Dec Fri, 06 Jan

Set 1 575.00 620.00 660.00 355.00 440.00 440.00 Set 2 660.00 705.00 750.00 440.00 Set 3 750.00 795.00 840.00 530.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sun, 18 Dec Sun, 25 Dec Sun, 01 Jan Sun, 08 Jan

Set 1 285.00 310.00 330.00 175.00 220.00 220.00 Set 2 330.00 355.00 375.00 220.00 Set 3 375.00 395.00 420.00 265.00 0.00% 0.00%


CYCLE: 1 2 3 4 5 6 7 8 9 10 11 12 1310 Jan 2011 07 Feb 2011 07 Mar 2011 04 Apr 2011 02 May 2011 30 May 2011 27 Jun 2011 25 Jul 2011 22 Aug 2011 19 Sep 2011 17 Oct 2011 14 Nov 2011 12 Dec 2011

Weight 300.00 NA NA NA NA NA NA NA NA NA NA NA NAAverage Weight 300.00 1RM Projection (Top Workset)Squat 880.95 890.20 899.44 908.68 917.93 927.17 936.41 945.66 954.90 964.14 973.38 982.63 991.87 Bench Press 440.06 444.68 449.30 453.93 458.55 463.17 467.79 472.41 477.03 481.65 486.28 490.90 495.52 Deadlift 704.60 713.84 723.08 732.33 741.57 750.81 760.06 769.30 778.54 787.78 797.03 806.27 815.51 Shoulder Press 352.71 357.34 361.96 366.58 371.20 375.82 380.44 385.07 389.69 394.31 398.93 403.55 408.17 Strength/Weight RatioSquat Ratio 2.94 - - - - - - - - - - - - Bench Press Ratio 1.47 - - - - - - - - - - - - Deadlift Ratio 2.35 - - - - - - - - - - - - Shoulder Press Ratio 1.18 - - - - - - - - - - - -

GRAPHS:

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-1

1

2-May

-11

30-May

-11

27-Jun-11

25-Jul-1

1

22-Aug-1

1

19-Sep-11

17-Oct-

11

14-Nov-1

1

12-Dec-

11 820.00 840.00 860.00 880.00 900.00 920.00 940.00 960.00 980.00

1,000.00 1,020.00

Squat

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-1

1

2-May

-11

30-May

-11

27-Jun-11

25-Jul-1

1

22-Aug-1

1

19-Sep-11

17-Oct-

11

14-Nov-1

1

12-Dec-

11 410.00 420.00 430.00 440.00 450.00 460.00 470.00 480.00 490.00 500.00

Bench Press

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-1

1

2-May

-11

30-May

-11

27-Jun-11

25-Jul-1

1

22-Aug-1

1

19-Sep-11

17-Oct-

11

14-Nov-1

1

12-Dec-

11 640.00 660.00 680.00 700.00 720.00 740.00 760.00 780.00 800.00 820.00 840.00

Deadlift

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-1

1

2-May

-11

30-May

-11

27-Jun-11

25-Jul-1

1

22-Aug-1

1

19-Sep-11

17-Oct-

11

14-Nov-1

1

12-Dec-

11 320.00 330.00 340.00 350.00 360.00 370.00 380.00 390.00 400.00 410.00 420.00

Shoulder Press

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-1

1

2-May

-11

30-May

-11

27-Jun-11

25-Jul-1

1

22-Aug-1

1

19-Sep-11

17-Oct-

11

14-Nov-1

1

12-Dec-

11 -

0.50

1.00

1.50

2.00

2.50

3.00

3.50 Squat Ratio

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-1

1

2-May

-11

30-May

-11

27-Jun-11

25-Jul-1

1

22-Aug-1

1

19-Sep-11

17-Oct-

11

14-Nov-1

1

12-Dec-

11 -

0.20

0.40

0.60

0.80

1.00

1.20

1.40

1.60 Bench Press Ratio

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-1

1

2-May

-11

30-May

-11

27-Jun-11

25-Jul-1

1

22-Aug-1

1

19-Sep-11

17-Oct-

11

14-Nov-1

1

12-Dec-

11 -

0.50

1.00

1.50

2.00

2.50 Deadlift Ratio

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-1

1

2-May

-11

30-May

-11

27-Jun-11

25-Jul-1

1

22-Aug-1

1

19-Sep-11

17-Oct-

11

14-Nov-1

1

12-Dec-

11 -

0.20

0.40

0.60

0.80

1.00

1.20

1.40 Shoulder Press Ratio

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-1

1

2-May

-11

30-May

-11

27-Jun-11

25-Jul-1

1

22-Aug-1

1

19-Sep-11

17-Oct-

11

14-Nov-1

1

12-Dec-

110.00

50.00

100.00

150.00

200.00

250.00

300.00

350.00 Weight

Wendler 5-3-1 v1.27 free

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