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Wendler's 5/3/1 Spreadsheet v1.

3
By Jon K / Poteto
Latest Version:
Suggestions:

http://www.strongjournal.com/
jon@strongjournal.com

Notice:
This spreadsheet will no longer be maintained, but will remain free forever. For a superior online version, please ch
http://www.strongjournal.com

Thanks for downloading. This spreadsheet was designed to be easy to use, functional, customizable AND easy on th

Disclaimer:
This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to le
This is not intended to teach you about the 5/3/1 program. I do not earn any money (nor want to) from this spread
Buy Jim Wendler's 5/3/1 e-Book here

Frequently Asked Questions:


1. Can I change the spreadsheet to a 3 / 2 / 1 / etc day template?
The spreadsheet currently only supports a 4 day template, with each lift performed per day. You can select identica
perform more than one lift per day on the "Days worked out" table (Inputs page).
2. I want to customize the spreadsheet to do something
Go to Strongjournal instead.
What's New in 1.3:
1. Refactored (simplified) formulas
2. Save your logs for easy uploading to StrongJournal
What's New in 1.28:
1. Fixed up stats page to accurately show your top work set 1RM projection (based on Week 3 last set)
2. Formatting adjustments and simpler inputs/questions page

What's New in 1.27:


1. Weekly 1RM calculated on your top workset
2. Boring but Big assistance schedule (you can select the % on the Inputs page) or delete the columns if you're not usi

CLICK TO GO
Instructions

Questions

5/3/1 Schedule

Statistics

orever. For a superior online version, please check out StrongJournal.com


http://www.strongjournal.com

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

d with Jim Wendler. Please buy his e-Book to learn more about 5/3/1.
earn any money (nor want to) from this spreadsheet or from your purchase of the e-Book from this link.

lift performed per day. You can select identical days if you

ction (based on Week 3 last set)

s page) or delete the columns if you're not using them

Savelog

v1.30

v1.28

v1.27

Instructions:
1. Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you
at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then h
2. The statistics page tracks your performance on the top workset (1+) of the third week of each cycle. However this
performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio

3. Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to o
spreadsheet.
Saving your logfile for uploading to StrongJournal:
1. Click on the worksheet below titled "Save Log"

2. Click on "Save as" WHILE YOU ARE LOOKING AT THE SAVE LOG WORKSHEET and save the worksheet as logfile.csv

3. Click on "Yes" for both prompts

4. Go to http://www.strongjournal.com, sign in and click "Import logfile" in your user settings page.

h cycle appears on its own page so you can bring printouts to the gym and leave your notebook
og, then h

third week of each cycle. However this is only useful if you consistently update the repetitions
ght ratio

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

T and save the worksheet as logfile.csv

our user settings page.

Edit the cells in blue ONLY


General:
I measure weights using:
I currently weigh:
I use Olympic bars weighing:
I'd prefer seeing:
I'd like to round to the nearest:
I'd like my Boring But Big to be at:
5/3/1 plan:
I intend to do the following lifts beginning:
Day 1:
Day 2:
Day 3:
Day 4:
My current lifts:
Squat:
Bench Press:
Deadlift:
Shoulder Press:
5/3/1 progression:
I will increase my lifts every cycle (4 weeks) by:
Squat:
Bench Press:
Deadlift:
Shoulder Press:

All done, take me to m

lbs
300
45
Full weight + bar
5
50%

lbs
lbs
Yes
lbs
of my projected 1RM (optional)

10-Jan-11
Squat
Bench Press
Deadlift
Shoulder Press

on
on
on
on

Mon
Wed
Thu
Fri

405
275
515
195

lbs
lbs
lbs
lbs

for:
for:
for:
for:

10
5
10
5

lbs
lbs
lbs
lbs

3
3
3
3

reps
reps
reps
reps

(1RM:
(1RM:
(1RM:
(1RM:

e, take me to my schedule

Do not modify

Days worked out:

Mon
Wed
Thu
Fri

Day Matrix
Mon
Tue
Wed
Thu
Fri
Sat
Sun

429
291
545
206

lbs)
lbs)
lbs)
lbs)

dule

COL LOOKUP
2

LOOK UP VALUE DATE


0

Mon

Wed

Thu

Fri

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 1

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

10 Jan to 04 Feb 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
429
291
545
206

386
262
491
185

Mon, 10 Jan
250.00
290.00
330.00
10
Wed, 12 Jan
170.00
195.00
225.00
10
Thu, 13 Jan
320.00
370.00
415.00
12
Fri, 14 Jan
120.00
140.00
160.00

Mon, 17 Jan
270.00
310.00
345.00
Wed, 19 Jan
185.00
210.00
235.00
Thu, 20 Jan
345.00
390.00
440.00
Fri, 21 Jan
130.00
150.00
165.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 24 Jan
290.00
330.00
365.00
Wed, 26 Jan
195.00
225.00
250.00
Thu, 27 Jan
370.00
415.00
465.00
Fri, 28 Jan
140.00
160.00
175.00

Mon, 31 Jan
155.00
195.00
230.00
NA
Wed, 02 Feb
105.00
130.00
155.00
NA
Thu, 03 Feb
195.00
245.00
295.00
NA
Fri, 04 Feb
75.00
95.00
110.00
NA

440.12

300.08

597.81

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
195.00

Week 4
195.00

5 x 10

3 x 10

130.00

130.00

5 x 10

3 x 10

245.00

245.00

5x8

3x8

95.00

95.00

5 x 10

3 x 10

Page 15 of 33 | 5/1/2014

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 2

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

07 Feb to 04 Mar 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
440
297
556
212

396
267
501
190

Mon, 07 Feb
255.00
295.00
335.00

Mon, 14 Feb
275.00
315.00
355.00

Wed, 09 Feb
175.00
200.00
225.00
Thu, 10 Feb
325.00
375.00
425.00
Fri, 11 Feb
125.00
145.00
160.00

Wed, 16 Feb
185.00
215.00
240.00
Thu, 17 Feb
350.00
400.00
450.00
Fri, 18 Feb
135.00
150.00
170.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 21 Feb
295.00
335.00
375.00
Wed, 23 Feb
200.00
225.00
255.00
Thu, 24 Feb
375.00
425.00
475.00
Fri, 25 Feb
145.00
160.00
180.00

Mon, 28 Feb
160.00
200.00
240.00
NA
Wed, 02 Mar
105.00
135.00
160.00
NA
Thu, 03 Mar
200.00
250.00
300.00
NA
Fri, 04 Mar
75.00
95.00
115.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
200.00

Week 4
200.00

5 x 10

3 x 10

135.00

135.00

5 x 10

3 x 10

250.00

250.00

5x8

3x8

95.00

95.00

5 x 10

3 x 10

Page 16 of 33 | 5/1/2014

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 3

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

07 Mar to 01 Apr 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
451
302
567
217

406
272
511
195

Mon, 07 Mar
265.00
305.00
345.00

Mon, 14 Mar
285.00
325.00
365.00

Wed, 09 Mar
175.00
205.00
230.00
Thu, 10 Mar
330.00
385.00
435.00
Fri, 11 Mar
125.00
145.00
165.00

Wed, 16 Mar
190.00
220.00
245.00
Thu, 17 Mar
355.00
410.00
460.00
Fri, 18 Mar
135.00
155.00
175.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 21 Mar
305.00
345.00
385.00
Wed, 23 Mar
205.00
230.00
260.00
Thu, 24 Mar
385.00
435.00
485.00
Fri, 25 Mar
145.00
165.00
185.00

Mon, 28 Mar
160.00
205.00
245.00
NA
Wed, 30 Mar
110.00
135.00
165.00
NA
Thu, 31 Mar
205.00
255.00
305.00
NA
Fri, 01 Apr
80.00
100.00
115.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
205.00

Week 4
205.00

5 x 10

3 x 10

135.00

135.00

5 x 10

3 x 10

255.00

255.00

5x8

3x8

100.00

100.00

5 x 10

3 x 10

Page 17 of 33 | 5/1/2014

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 4

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

04 Apr to 29 Apr 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
462
308
578
223

416
277
521
200

Mon, 04 Apr
270.00
310.00
355.00

Mon, 11 Apr
290.00
335.00
375.00

Wed, 06 Apr
180.00
210.00
235.00
Thu, 07 Apr
340.00
390.00
440.00
Fri, 08 Apr
130.00
150.00
170.00

Wed, 13 Apr
195.00
220.00
250.00
Thu, 14 Apr
365.00
415.00
470.00
Fri, 15 Apr
140.00
160.00
180.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 18 Apr
310.00
355.00
395.00
Wed, 20 Apr
210.00
235.00
265.00
Thu, 21 Apr
390.00
440.00
495.00
Fri, 22 Apr
150.00
170.00
190.00

Mon, 25 Apr
165.00
210.00
250.00
NA
Wed, 27 Apr
110.00
140.00
165.00
NA
Thu, 28 Apr
210.00
260.00
310.00
NA
Fri, 29 Apr
80.00
100.00
120.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
210.00

Week 4
210.00

5 x 10

3 x 10

140.00

140.00

5 x 10

3 x 10

260.00

260.00

5x8

3x8

100.00

100.00

5 x 10

3 x 10

Page 18 of 33 | 5/1/2014

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 5

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

02 May to 27 May 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
473
313
589
228

426
282
531
205

Mon, 02 May
275.00
320.00
360.00

Mon, 09 May
300.00
340.00
385.00

Wed, 04 May
185.00
210.00
240.00
Thu, 05 May
345.00
400.00
450.00
Fri, 06 May
135.00
155.00
175.00

Wed, 11 May
195.00
225.00
255.00
Thu, 12 May
370.00
425.00
475.00
Fri, 13 May
145.00
165.00
185.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 16 May
320.00
360.00
405.00
Wed, 18 May
210.00
240.00
270.00
Thu, 19 May
400.00
450.00
505.00
Fri, 20 May
155.00
175.00
195.00

Mon, 23 May
170.00
215.00
255.00
NA
Wed, 25 May
115.00
140.00
170.00
NA
Thu, 26 May
210.00
265.00
320.00
NA
Fri, 27 May
80.00
105.00
125.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
215.00

Week 4
215.00

5 x 10

3 x 10

140.00

140.00

5 x 10

3 x 10

265.00

265.00

5x8

3x8

105.00

105.00

5 x 10

3 x 10

Page 19 of 33 | 5/1/2014

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 6

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

30 May to 24 Jun 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
485
319
601
234

436
287
541
210

Mon, 30 May
285.00
325.00
370.00

Mon, 06 Jun
305.00
350.00
390.00

Wed, 01 Jun
185.00
215.00
245.00
Thu, 02 Jun
350.00
405.00
460.00
Fri, 03 Jun
135.00
160.00
180.00

Wed, 08 Jun
200.00
230.00
260.00
Thu, 09 Jun
380.00
430.00
485.00
Fri, 10 Jun
145.00
170.00
190.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 13 Jun
325.00
370.00
415.00
Wed, 15 Jun
215.00
245.00
275.00
Thu, 16 Jun
405.00
460.00
515.00
Fri, 17 Jun
160.00
180.00
200.00

Mon, 20 Jun
175.00
220.00
260.00
NA
Wed, 22 Jun
115.00
145.00
170.00
NA
Thu, 23 Jun
215.00
270.00
325.00
NA
Fri, 24 Jun
85.00
105.00
125.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
220.00

Week 4
220.00

5 x 10

3 x 10

145.00

145.00

5 x 10

3 x 10

270.00

270.00

5x8

3x8

105.00

105.00

5 x 10

3 x 10

Page 20 of 33 | 5/1/2014

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 7

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

27 Jun to 22 Jul 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
496
324
612
239

446
292
551
215

Mon, 27 Jun
290.00
335.00
380.00

Mon, 04 Jul
310.00
355.00
400.00

Wed, 29 Jun
190.00
220.00
250.00
Thu, 30 Jun
360.00
415.00
470.00
Fri, 01 Jul
140.00
160.00
185.00

Wed, 06 Jul
205.00
235.00
265.00
Thu, 07 Jul
385.00
440.00
495.00
Fri, 08 Jul
150.00
170.00
195.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 11 Jul
335.00
380.00
425.00
Wed, 13 Jul
220.00
250.00
275.00
Thu, 14 Jul
415.00
470.00
525.00
Fri, 15 Jul
160.00
185.00
205.00

Mon, 18 Jul
180.00
225.00
270.00
NA
Wed, 20 Jul
115.00
145.00
175.00
NA
Thu, 21 Jul
220.00
275.00
330.00
NA
Fri, 22 Jul
85.00
110.00
130.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
225.00

Week 4
225.00

5 x 10

3 x 10

145.00

145.00

5 x 10

3 x 10

275.00

275.00

5x8

3x8

110.00

110.00

5 x 10

3 x 10

Page 21 of 33 | 5/1/2014

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 8

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

25 Jul to 19 Aug 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
507
330
623
245

456
297
561
220

Mon, 25 Jul
295.00
340.00
390.00

Mon, 01 Aug
320.00
365.00
410.00

Wed, 27 Jul
195.00
225.00
250.00
Thu, 28 Jul
365.00
420.00
475.00
Fri, 29 Jul
145.00
165.00
185.00

Wed, 03 Aug
210.00
240.00
265.00
Thu, 04 Aug
390.00
450.00
505.00
Fri, 05 Aug
155.00
175.00
200.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 08 Aug
340.00
390.00
435.00
Wed, 10 Aug
225.00
250.00
280.00
Thu, 11 Aug
420.00
475.00
530.00
Fri, 12 Aug
165.00
185.00
210.00

Mon, 15 Aug
180.00
230.00
275.00
NA
Wed, 17 Aug
120.00
150.00
180.00
NA
Thu, 18 Aug
225.00
280.00
335.00
NA
Fri, 19 Aug
90.00
110.00
130.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
230.00

Week 4
230.00

5 x 10

3 x 10

150.00

150.00

5 x 10

3 x 10

280.00

280.00

5x8

3x8

110.00

110.00

5 x 10

3 x 10

Page 22 of 33 | 5/1/2014

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 9

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

22 Aug to 16 Sep 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
518
335
634
250

466
302
571
225

Mon, 22 Aug
305.00
350.00
395.00

Mon, 29 Aug
325.00
375.00
420.00

Wed, 24 Aug
195.00
225.00
255.00
Thu, 25 Aug
370.00
430.00
485.00
Fri, 26 Aug
145.00
170.00
190.00

Wed, 31 Aug
210.00
240.00
270.00
Thu, 01 Sep
400.00
455.00
515.00
Fri, 02 Sep
160.00
180.00
205.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 05 Sep
350.00
395.00
445.00
Wed, 07 Sep
225.00
255.00
285.00
Thu, 08 Sep
430.00
485.00
540.00
Fri, 09 Sep
170.00
190.00
215.00

Mon, 12 Sep
185.00
235.00
280.00
NA
Wed, 14 Sep
120.00
150.00
180.00
NA
Thu, 15 Sep
230.00
285.00
340.00
NA
Fri, 16 Sep
90.00
115.00
135.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
235.00

Week 4
235.00

5 x 10

3 x 10

150.00

150.00

5 x 10

3 x 10

285.00

285.00

5x8

3x8

115.00

115.00

5 x 10

3 x 10

Page 23 of 33 | 5/1/2014

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 10

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

19 Sep to 14 Oct 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
529
341
645
256

476
307
581
230

Mon, 19 Sep
310.00
355.00
405.00

Mon, 26 Sep
335.00
380.00
430.00

Wed, 21 Sep
200.00
230.00
260.00
Thu, 22 Sep
375.00
435.00
495.00
Fri, 23 Sep
150.00
175.00
195.00

Wed, 28 Sep
215.00
245.00
275.00
Thu, 29 Sep
405.00
465.00
520.00
Fri, 30 Sep
160.00
185.00
205.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 03 Oct
355.00
405.00
450.00
Wed, 05 Oct
230.00
260.00
290.00
Thu, 06 Oct
435.00
495.00
550.00
Fri, 07 Oct
175.00
195.00
220.00

Mon, 10 Oct
190.00
240.00
285.00
NA
Wed, 12 Oct
125.00
155.00
185.00
NA
Thu, 13 Oct
230.00
290.00
350.00
NA
Fri, 14 Oct
90.00
115.00
140.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
240.00

Week 4
240.00

5 x 10

3 x 10

155.00

155.00

5 x 10

3 x 10

290.00

290.00

5x8

3x8

115.00

115.00

5 x 10

3 x 10

Page 24 of 33 | 5/1/2014

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 11

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

17 Oct to 11 Nov 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
540
347
656
262

486
312
591
235

Mon, 17 Oct
315.00
365.00
415.00

Mon, 24 Oct
340.00
390.00
435.00

Wed, 19 Oct
205.00
235.00
265.00
Thu, 20 Oct
385.00
445.00
500.00
Fri, 21 Oct
155.00
175.00
200.00

Wed, 26 Oct
220.00
250.00
280.00
Thu, 27 Oct
415.00
470.00
530.00
Fri, 28 Oct
165.00
190.00
210.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 31 Oct
365.00
415.00
460.00
Wed, 02 Nov
235.00
265.00
295.00
Thu, 03 Nov
445.00
500.00
560.00
Fri, 04 Nov
175.00
200.00
225.00

Mon, 07 Nov
195.00
245.00
290.00
NA
Wed, 09 Nov
125.00
155.00
185.00
NA
Thu, 10 Nov
235.00
295.00
355.00
NA
Fri, 11 Nov
95.00
120.00
140.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
245.00

Week 4
245.00

5 x 10

3 x 10

155.00

155.00

5 x 10

3 x 10

295.00

295.00

5x8

3x8

120.00

120.00

5 x 10

3 x 10

Page 25 of 33 | 5/1/2014

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 12

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

14 Nov to 09 Dec 2011

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
551
352
667
267

496
317
601
240

Mon, 14 Nov
320.00
370.00
420.00

Mon, 21 Nov
345.00
395.00
445.00

Wed, 16 Nov
205.00
240.00
270.00
Thu, 17 Nov
390.00
450.00
510.00
Fri, 18 Nov
155.00
180.00
205.00

Wed, 23 Nov
220.00
255.00
285.00
Thu, 24 Nov
420.00
480.00
540.00
Fri, 25 Nov
170.00
190.00
215.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 28 Nov
370.00
420.00
470.00
Wed, 30 Nov
240.00
270.00
300.00
Thu, 01 Dec
450.00
510.00
570.00
Fri, 02 Dec
180.00
205.00
230.00

Mon, 05 Dec
200.00
250.00
300.00
NA
Wed, 07 Dec
125.00
160.00
190.00
NA
Thu, 08 Dec
240.00
300.00
360.00
NA
Fri, 09 Dec
95.00
120.00
145.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
250.00

Week 4
250.00

5 x 10

3 x 10

160.00

160.00

5 x 10

3 x 10

300.00

300.00

5x8

3x8

120.00

120.00

5 x 10

3 x 10

Page 26 of 33 | 5/1/2014

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

CYCLE 13

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

12 Dec to 06 Jan 2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

Set 1
Set 2
Set 3
PR: Set 3
Bench Press
Set 1
Set 2
Set 3
PR: Set 3
Deadlift
Set 1
Set 2
Set 3
PR: Set 3
Shoulder Press
Set 1
Set 2
Set 3
PR: Set 3

90%
562
358
678
273

506
322
611
245

Mon, 12 Dec
330.00
380.00
430.00

Mon, 19 Dec
355.00
405.00
455.00

Wed, 14 Dec
210.00
240.00
275.00
Thu, 15 Dec
395.00
460.00
520.00
Fri, 16 Dec
160.00
185.00
210.00

Wed, 21 Dec
225.00
260.00
290.00
Thu, 22 Dec
425.00
490.00
550.00
Fri, 23 Dec
170.00
195.00
220.00

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%

Week 1
65%
75%
85%
Mon, 26 Dec
380.00
430.00
480.00
Wed, 28 Dec
240.00
275.00
305.00
Thu, 29 Dec
460.00
520.00
580.00
Fri, 30 Dec
185.00
210.00
235.00

Mon, 02 Jan
200.00
255.00
305.00
NA
Wed, 04 Jan
130.00
160.00
195.00
NA
Thu, 05 Jan
245.00
305.00
365.00
NA
Fri, 06 Jan
100.00
125.00
145.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
255.00

Week 4
255.00

5 x 10

3 x 10

160.00

160.00

5 x 10

3 x 10

305.00

305.00

5x8

3x8

125.00

125.00

5 x 10

3 x 10

Page 27 of 33 | 5/1/2014

CYCLE:
Weight
Average Weight
1RM Projection (Top Workset)
Squat
Bench Press
Deadlift
Shoulder Press
Strength/Weight Ratio
Squat Ratio
Bench Press Ratio
Deadlift Ratio
Shoulder Press Ratio
GRAPHS:

1
10 Jan 2011
300.00

2
07 Feb 2011
300.00

3
07 Mar 2011

4
04 Apr 2011

5
02 May 2011

6
30 May 2011

7
27 Jun 2011

8
25 Jul 2011

9
22 Aug 2011

10
19 Sep 2011

11
17 Oct 2011

12
14 Nov 2011

13
12 Dec 2011

#N/A
#N/A
#N/A
#N/A

#N/A
#N/A
#N/A
#N/A

#N/A
#N/A
#N/A
#N/A

#N/A
#N/A
#N/A
#N/A

#N/A
#N/A
#N/A
#N/A

#N/A
#N/A
#N/A
#N/A

300.00
#N/A
#N/A
#N/A
#N/A
-

#N/A
#N/A
#N/A
#N/A
-

#N/A
#N/A
#N/A
#N/A
-

#N/A
#N/A
#N/A
#N/A
-

#N/A
#N/A
#N/A
#N/A
-

#N/A
#N/A
#N/A
#N/A

#N/A
#N/A
#N/A
#N/A

Squat
1.20
1.00
0.80
0.60
0.40
0.20
-

Bench Press
1.20
1.00
0.80
0.60
0.40
0.20
-

Deadlift
1.20
1.00
0.80
0.60
0.40
0.20
-

Shoulder Press
1.20
1.00
0.80
0.60
0.40
0.20
-

Squat Ratio
1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

Bench Press Ratio


1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

Deadlift Ratio
1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

Shoulder Press Ratio


1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

Weight
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00

format
weight
olybar
barsplit
rounding
bbb
startdate
ex_one
ex_one_d
ex_one_w
ex_one_r
ex_one_i
ex_two
ex_two_d
ex_two_w
ex_two_r
ex_two_i
ex_three
ex_three_d
ex_three_w
ex_three_r
ex_three_i
ex_four
ex_four_d
ex_four_w
ex_four_r
ex_four_i
ex_one_pr1-1
ex_one_pr1-2
ex_one_pr1-3
ex_one_pr2-1
ex_one_pr2-2
ex_one_pr2-3
ex_one_pr3-1
ex_one_pr3-2
ex_one_pr3-3
ex_one_pr4-1
ex_one_pr4-2
ex_one_pr4-3
ex_one_pr5-1
ex_one_pr5-2
ex_one_pr5-3
ex_one_pr6-1
ex_one_pr6-2

lbs
300
45
Yes
5
0.5
10-Jan-11
Squat
Mon
405
3
10
Bench Press
Wed
275
3
5
Deadlift
Thu
515
3
10
Shoulder Press
Fri
195
3
5
10
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

ex_one_pr6-3
ex_one_pr7-1
ex_one_pr7-2
ex_one_pr7-3
ex_one_pr8-1
ex_one_pr8-2
ex_one_pr8-3
ex_one_pr9-1
ex_one_pr9-2
ex_one_pr9-3
ex_one_pr10-1
ex_one_pr10-2
ex_one_pr10-3
ex_one_pr11-1
ex_one_pr11-2
ex_one_pr11-3
ex_one_pr12-1
ex_one_pr12-2
ex_one_pr12-3
ex_one_pr13-1
ex_one_pr13-2
ex_one_pr13-3
ex_two_pr1-1
ex_two_pr1-2
ex_two_pr1-3
ex_two_pr2-1
ex_two_pr2-2
ex_two_pr2-3
ex_two_pr3-1
ex_two_pr3-2
ex_two_pr3-3
ex_two_pr4-1
ex_two_pr4-2
ex_two_pr4-3
ex_two_pr5-1
ex_two_pr5-2
ex_two_pr5-3
ex_two_pr6-1
ex_two_pr6-2
ex_two_pr6-3
ex_two_pr7-1
ex_two_pr7-2
ex_two_pr7-3
ex_two_pr8-1

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
10
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

ex_two_pr8-2
ex_two_pr8-3
ex_two_pr9-1
ex_two_pr9-2
ex_two_pr9-3
ex_two_pr10-1
ex_two_pr10-2
ex_two_pr10-3
ex_two_pr11-1
ex_two_pr11-2
ex_two_pr11-3
ex_two_pr12-1
ex_two_pr12-2
ex_two_pr12-3
ex_two_pr13-1
ex_two_pr13-2
ex_two_pr13-3
ex_three_pr1-1
ex_three_pr1-2
ex_three_pr1-3
ex_three_pr2-1
ex_three_pr2-2
ex_three_pr2-3
ex_three_pr3-1
ex_three_pr3-2
ex_three_pr3-3
ex_three_pr4-1
ex_three_pr4-2
ex_three_pr4-3
ex_three_pr5-1
ex_three_pr5-2
ex_three_pr5-3
ex_three_pr6-1
ex_three_pr6-2
ex_three_pr6-3
ex_three_pr7-1
ex_three_pr7-2
ex_three_pr7-3
ex_three_pr8-1
ex_three_pr8-2
ex_three_pr8-3
ex_three_pr9-1
ex_three_pr9-2
ex_three_pr9-3

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
12
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

ex_three_pr10-1
ex_three_pr10-2
ex_three_pr10-3
ex_three_pr11-1
ex_three_pr11-2
ex_three_pr11-3
ex_three_pr12-1
ex_three_pr12-2
ex_three_pr12-3
ex_three_pr13-1
ex_three_pr13-2
ex_three_pr13-3
ex_four_pr1-1
ex_four_pr1-2
ex_four_pr1-3
ex_four_pr2-1
ex_four_pr2-2
ex_four_pr2-3
ex_four_pr3-1
ex_four_pr3-2
ex_four_pr3-3
ex_four_pr4-1
ex_four_pr4-2
ex_four_pr4-3
ex_four_pr5-1
ex_four_pr5-2
ex_four_pr5-3
ex_four_pr6-1
ex_four_pr6-2
ex_four_pr6-3
ex_four_pr7-1
ex_four_pr7-2
ex_four_pr7-3
ex_four_pr8-1
ex_four_pr8-2
ex_four_pr8-3
ex_four_pr9-1
ex_four_pr9-2
ex_four_pr9-3
ex_four_pr10-1
ex_four_pr10-2
ex_four_pr10-3
ex_four_pr11-1
ex_four_pr11-2

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

ex_four_pr11-3
ex_four_pr12-1
ex_four_pr12-2
ex_four_pr12-3
ex_four_pr13-1
ex_four_pr13-2
ex_four_pr13-3

0
0
0
0
0
0
0