5/3/1 Worksheet

IMPORTANT: Only Modify the Boxes Highlighted in Grey

Progress Tracker

The Progress Tracker is 100% synced with your latest workout numbers. Just enter the number of reps done and the estimate It requires absolutely no work on your part to maintain. Even if you miss a week, the graph and tracker will be adjusted to corre Furthermore, your highest 1RM to date is always displayed on top of the sheet and of course, is done automatically for you. The only thing that you need to do is enter the number of reps done in the main worksheet! Note: The Progress Tracker is not yet available to for 3/5/1 Powerlifter. This feature may be added in future updates

Stall Adjustment

What really sets this 5/3/1 Worksheet apart from the every other weekly workout sheet is the Stall Adjustment. As much as we time when we have to readjust or lower the weight. In the past, this can only be done by readjusting your entire workout logs, e to 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 previous weeks or cycles. Furthermore, all of the weights in successive weeks will be properly adjusted to reflect the amount. Y everything 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 cycle will be appropriately adjusted. Weights for the current cycle will remain unchanged. Of course, nobody ever wants to use this feature ;)

Rep Goals

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 In week 2, the rep goal will be generated by adding 5lbs to your previous week's (week 1) estimated 1RM and the goal. - If you are unable to get the number of reps recommended but the estimated 1RM is still greater than your current wo 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 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 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 a 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 of 365. Therefore in week 2, the calculator will again add 5lbs to my current working 1RM of 365 and calculate the rep an estimated 1RM of 370.

For 3/5/1 Powerlifting, the rep goals are only in effect for weeks 1 and 3. Week 3's rep goals are calculated based on week 1's

As the weights get higher, it may become necessary to adjust the +5lbs to a higher amount to get a more accurate estimate. Y give the same 1RM or even a lower 1RM. This is when you should modify the rep goal feature in the Start-Options page.

Disclaimer: The rep goal is for you to play around with and is by no means trying to detract from the idea of 5/3/1. If y

Other Features

Increment Per Cycle: From cycle to cycle, the working 1RMs for Squats and Deadlift will be increased by 10lbs and Press and Bench by 5lb You do have the option of changing this to your own preference by editing the cycle increment.

Multi Estimators: The 1RM Calculator gives you a rough 1RM based on the amount of weight done for x number of reps The Rep Goal Calculator tells you how many reps you need to do with a certain amount of weight to achive a certain 1 The Weight Calculator tells you the how much weight you need to do for a certain number of reps to achieve a certain The Estimators are based on Matt Brzycki's (36*weight)/(37-reps done) Idiot/Accident Proof: I can't remember how many times I had to press Ctrl-Z to recover a formula within a cell that I accidentally deleted. In won't be accidentally delete or change it. Contains 1 YEAR (52 week) of training support

Credits

This spreadsheet is intended for personal use only and is in no way affliated with Jim Wendler. It is not intended to teach you t 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. programmers for debugging, code refactoring, or development of future versions.

ksheet

By Pazienxa

the Boxes Highlighted in Grey

ss Tracker

number of reps done and the estimated 1RM will be automatically graphed and logged. ph and tracker will be adjusted to correctly reflect this! urse, is done automatically for you. et! be added in future updates

djustment

the Stall Adjustment. As much as we all want never ending progress, there comes a readjusting your entire workout logs, erasing your past progress, and what if you have

e to reset, but also by how much. This is all done without adjusting the numbers from operly adjusted to reflect the amount. You can reset as many times as necessary and

ate exercise and enter the amount of weight to back off. Your weights for the NEXT .

p Goals

chieve the rep goal, your estimated 1RM will be at least 5lbs more than your working ek's (week 1) estimated 1RM and the same concept works for week 3 if you get the rep is still greater than your current working 1RM, the following week's rep goal will still

en week, the rep goal for next week will be calculated such that you will beat your

The calculator also tells me that in order to beat my working 1RM of 365 by 5lbs, I will

use if I only get 330x5, that is still an estimated max of 370. eps, that puts my estimated 1RM at 350, which is lower than my current working 1RM g 1RM of 365 and calculate the rep goal. In this scenario it will be 330x5 which gives

oals are calculated based on week 1's estimated 1RM

unt to get a more accurate estimate. You may notice that the rep goal for the next week may

o detract from the idea of 5/3/1. If you don't like it, by all means, ignore it!

Features

y 10lbs and Press and Bench by 5lbs. le increment.

or x number of reps mount of weight to achive a certain 1RM number of reps to achieve a certain 1RM

a cell that I accidentally deleted. In this worksheet, if you don't need to modify it, you

redits

endler. It is not intended to teach you the program or training methodologies.

without my direct consent or approval. The raw version will only be released to serious

531 Start/Options
Military Deadlift Bench Squat Weight 135 245 205 315 Reps 5 1 5 5 1RM 150 245 230 355 90% 135 220 205 320 Multi Estimator Weight Reps 1RM

Note: Information only needs to be entered once. Your training maxes will be automatically updated in each cycle. Increment/Cycle Military 5 Deadlift 10 Bench 5 Squat 10 Rep Goal Increment Military 5 Deadlift 5 Bench 5 Squat 5

5/3/1 Program 3/5/1 Powerlifters Progress Tracker

5/3/1 Calculator
1RM Calculator Weight Reps 1RM Rep Goal Calculator Weight 1RM Rep

Cycle 1
Week 1 3x5
Weight 90 100 115 145 165 185 135 155 175 210 240 270 Rep Goal 1RM Goal Reps Done 1RM

Week 2 3x3
Weight 95 110 120 155 175 200 145 165 185 225 255 290 Rep Goal 1RM Goal Reps Done 1RM

Military

Military 7 140 7 140 Deadlift 7 220 6 215 Bench 7 210 5 195 Squat 7 325 5 305

145

Deadlift

225

Bench

210

Squat

325

Cycle 2
Week 5 3x5
Weight 90 105 120 145 170 190 135 160 180 210 245 275 Rep Goal 1RM Goal Reps Done 1RM

Week 6 3x3
Weight 100 110 125 160 180 205 145 170 190 230 260 295 Rep Goal 1RM Goal Reps Done 1RM

Military

Military 7 145 Deadlift 7 230 Bench 7 215 Squat 7 330

Deadlift

Bench

Squat

Cycle 3
Week 9 3x5 Week 10 3x3

Weight 95 110 125 155 175 200 140 160 185 220 250 285

Rep Goal

1RM Goal

Reps Done

1RM

Weight 100 115 130 165 190 210 150 170 195 235 270 300

Rep Goal

1RM Goal

Reps Done

1RM

Military

Military 7 150 Deadlift 7 240 Bench 7 220 Squat 7 340

Deadlift

Bench

Squat

Cycle 4
Week 13 3x5
Weight 100 115 130 160 185 210 145 165 185 225 260 295 Rep Goal 1RM Goal Reps Done 1RM

Week 14 3x3
Weight 105 120 135 170 195 220 155 175 200 240 275 310 Rep Goal 1RM Goal Reps Done 1RM

Military

Military 7 155 Deadlift 7 250 Bench 7 220 Squat 7 355

Deadlift

Bench

Squat

Cycle 5
Week 17 3x5
Weight 100 115 130 165 190 215 Rep Goal 1RM Goal Reps Done 1RM

Week 18 3x3
Weight 110 125 140 180 205 230 Rep Goal 1RM Goal Reps Done 1RM

Military

Military 8 160 Deadlift 7 260

Deadlift

Bench

Squat

145 170 190 230 265 300

Bench 7 230 Squat 7 360

160 180 205 250 285 320

Cycle 6
Week 21 3x5
Weight 105 120 135 170 200 225 150 175 195 235 275 310 Rep Goal 1RM Goal Reps Done 1RM

Week 22 3x3
Weight 110 130 145 185 210 240 160 185 205 255 290 330 Rep Goal 1RM Goal Reps Done 1RM

Military

Military 8 170 Deadlift 7 270 Bench 7 235 Squat 7 370

Deadlift

Bench

Squat

Cycle 7
Week 25 3x5
Weight 105 125 140 180 205 235 155 175 200 245 280 320 Rep Goal 1RM Goal Reps Done 1RM

Week 26 3x3
Weight 115 130 150 195 220 250 165 190 210 265 300 340 Rep Goal 1RM Goal Reps Done 1RM

Military

Military 7 170 Deadlift 7 280 Bench 7 240 Squat 7 385

Deadlift

Bench

Squat

Cycle 8

Week 29 3x5
Weight 110 130 145 185 215 240 155 180 205 250 290 325 Rep Goal 1RM Goal Reps Done 1RM

Week 30 3x3
Weight 120 135 155 200 230 255 170 190 215 270 310 345 Rep Goal 1RM Goal Reps Done 1RM

Military

Military 7 175 Deadlift 7 290 Bench 7 245 Squat 7 390

Deadlift

Bench

Squat

Cycle 9
Week 33 3x5
Weight 115 130 150 190 220 250 160 185 210 255 295 335 Rep Goal 1RM Goal Reps Done 1RM

Week 34 3x3
Weight 125 140 160 205 235 265 170 195 220 275 315 355 Rep Goal 1RM Goal Reps Done 1RM

Military

Military 7 180 Deadlift 7 300 Bench 7 250 Squat 7 400

Deadlift

Bench

Squat

Cycle 10
Week 37 3x5
Weight 115 135 155 200 230 Rep Goal 1RM Goal Reps Done 1RM

Week 38 3x3
Weight 125 145 160 215 245 Rep Goal 1RM Goal Reps Done 1RM

Military

Military 7 185 Deadlift

Deadlift

Bench

Squat

260 165 190 215 265 305 345

310 Bench

260 Squat

415

275 175 200 225 285 325 365

Cycle 11
Week 41 3x5
Weight 120 140 155 205 235 270 165 190 215 270 310 355 Rep Goal 1RM Goal Reps Done 1RM

Week 42 3x3
Weight 130 150 165 220 250 285 180 205 230 290 330 375 Rep Goal 1RM Goal Reps Done 1RM

Military

Military 8 190 Deadlift 7 325 Bench 7 260 Squat 7 425

Deadlift

Bench

Squat

Cycle 12
Week 45 3x5
Weight 125 145 160 210 245 275 170 195 220 275 320 360 Rep Goal 1RM Goal Reps Done 1RM

Week 46 3x3
Weight 135 150 170 230 260 295 180 210 235 300 340 385 Rep Goal 1RM Goal Reps Done 1RM

Military

Military 7 190 Deadlift 7 330 Bench 7 265 Squat 7 430

Deadlift

Bench

Squat

Cycle 13
Week 49 3x5
Weight 125 145 165 220 250 285 170 200 225 285 325 370 Rep Goal 1RM Goal Reps Done 1RM

Week 50 3x3
Weight 135 155 175 235 270 300 185 210 240 305 350 390 Rep Goal 1RM Goal Reps Done 1RM

Military

Military 7 200 Deadlift 7 340 Bench 7 270 Squat 7 445

Deadlift

Bench

Squat

v2.0 Weight Calculator 1RM Reps Weight

Created by Pazienxa

Start/Options Progress Tracker

Cycle 1
Week 3 5/3/1
Weight 100 115 130 165 185 210 155 175 195 240 270 305 Rep Goal 1RM Goal Reps Done 1RM

Week 4 Deload
Weight 55 70 80 90 110 130 80 105 125 130 160 190 Cycle 1 1RM Military Deadlift Bench Squat 135 220 205 320

Military

Military

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 2
Week 7 5/3/1
Weight 105 120 135 170 190 215 160 180 200 245 275 310 Rep Goal 1RM Goal Reps Done 1RM

Week 8 Deload
Weight 55 70 85 90 115 135 85 105 125 130 165 195 Cycle 2 1RM Military Deadlift Bench Squat 140 225 210 325 Stall

Military

Military

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 3
Week 11 5/3/1 Week 12 Deload

Weight 110 125 140 175 200 225 160 185 205 250 285 320

Rep Goal

1RM Goal

Reps Done

1RM

Weight 60 75 85 95 120 140 85 110 130 135 170 200

Cycle 3 1RM Military Deadlift Bench Squat 145 235 215 335

Stall

Military

Military

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 4
Week 15 5/3/1
Weight 115 130 145 185 210 235 165 185 210 260 295 330 Rep Goal 1RM Goal Reps Done 1RM

Week 16 Deload
Weight 60 75 90 100 125 145 90 110 130 140 175 205 Cycle 4 1RM Military Deadlift Bench Squat 150 245 220 345 Stall

Military

Military

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 5
Week 19 5/3/1
Weight 115 130 145 190 215 240 Rep Goal 1RM Goal Reps Done 1RM

Week 20 Deload
Weight 60 80 95 100 130 155 Cycle 5 1RM Military Deadlift Bench Squat 155 255 225 355 Stall

Military

Military

Deadlift

Deadlift

Bench

Squat

170 190 215 265 300 335

Bench

Squat

90 115 135 140 180 215

Cycle 6
Week 23 5/3/1
Weight 120 135 150 200 225 250 175 195 220 275 310 345 Rep Goal 1RM Goal Reps Done 1RM

Week 24 Deload
Weight 65 80 95 105 135 160 90 115 140 145 185 220 Cycle 6 1RM Military Deadlift Bench Squat 160 265 230 365 Stall

Military

Military

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 7
Week 27 5/3/1
Weight 125 140 155 205 235 260 175 200 225 280 320 355 Rep Goal 1RM Goal Reps Done 1RM

Week 28 Deload
Weight 65 85 100 110 140 165 95 120 140 150 190 225 Cycle 7 1RM Military Deadlift Bench Squat 165 275 235 375 Stall

Military

Military

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 8

Week 31 5/3/1
Weight 130 145 160 215 240 270 180 205 230 290 325 365 Rep Goal 1RM Goal Reps Done 1RM

Week 32 Deload
Weight 70 85 100 115 145 170 95 120 145 155 195 230 Cycle 8 1RM Military Deadlift Bench Squat 170 285 240 385 Stall

Military

Military

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 9
Week 35 5/3/1
Weight 130 150 165 220 250 280 185 210 235 295 335 375 Rep Goal 1RM Goal Reps Done 1RM

Week 36 Deload
Weight 70 90 105 120 150 175 100 125 145 160 200 235 Cycle 9 1RM Military Deadlift Bench Squat 175 295 245 395 Stall

Military

Military

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 10
Week 39 5/3/1
Weight 135 155 170 230 260 Rep Goal 1RM Goal Reps Done 1RM

Week 40 Deload
Weight 70 90 110 120 155 Cycle 10 1RM Military Deadlift Bench Squat 180 305 250 405 Stall

Military

Military

Deadlift

Deadlift

Bench

Squat

290 190 215 240 305 345 385

Bench

Squat

185 100 125 150 160 205 245

Cycle 11
Week 43 5/3/1
Weight 140 155 175 235 270 300 190 215 240 310 355 395 Rep Goal 1RM Goal Reps Done 1RM

Week 44 Deload
Weight 75 95 110 125 160 190 100 130 155 165 210 250 Cycle 11 1RM Military Deadlift Bench Squat 185 315 255 415 Stall

Military

Military

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 12
Week 47 5/3/1
Weight 145 160 180 245 275 310 195 220 245 320 360 405 Rep Goal 1RM Goal Reps Done 1RM

Week 48 Deload
Weight 75 95 115 130 165 195 105 130 155 170 215 255 Cycle 12 1RM Military Deadlift Bench Squat 190 325 260 425 Stall

Military

Military

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 13
Week 51 5/3/1
Weight 145 165 185 250 285 320 200 225 250 325 370 415 Rep Goal 1RM Goal Reps Done 1RM

Week 52 Deload
Weight 80 100 115 135 170 200 105 135 160 175 220 260 Cycle 13 1RM Military Deadlift Bench Squat 195 335 265 435

Military

Military

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

Backoff Amount 10 10 10 10

5/3/1 Progress Tracker

Note: Progress tracker is NOT compatible with
Highest Estimated 1RM to Date Military Deadlift Bench 140 215 195

Military
141 139 137 135 133 131 129 127 125 3.04 7.12 11.2 15.28 19.36 23.44 27.52 31.6 35.68 39.76 43.84 47.92 52 1 5.08 9.16 13.24 17.32 21.4 25.48 29.56 33.64 37.72 41.8 45.88 49.96

575 525 475 425 375 325 275 1

3.04 7. 5.08

Bench

200 195 190 185 180 175 170 165 160 155 3.04 7.12 11.2 15.28 19.36 23.44 27.52 31.6 35.68 39.76 43.84 47.92 52 1 5.08 9.16 13.24 17.32 21.4 25.48 29.56 33.64 37.72 41.8 45.88 49.96

310 305 300 295 290 285 280 275 1

3.04 7. 5.08

gress Tracker

v1.0
By Pazienxa

NOT compatible with 3/5/1 Powerlifters

5/3/1 Program 3/5/1 Powerlifters Start/Options

ated 1RM to Date Squat 305

Deadlift

Cycle

525 475 425 375 325 275 1 3.04 7.12 11.2 15.28 19.36 23.44 27.52 31.6 35.68 39.76 43.84 47.92 52 5.08 9.16 13.24 17.32 21.4 25.48 29.56 33.64 37.72 41.8 45.88 49.96 6 13 12 1 3.04 7.12 11.2 15.28 19.36 23.44 27.52 31.6 35.68 39.76 43.84 47.92 52 5.08 9.16 13.24 17.32 21.4 25.48 29.56 33.64 37.72 41.8 45.88 49.96 11 10 9 8 310 305 300 295 290 285 280 275 7 5 3

Squat

575

Wk 1 2 3 5 6 7 9 10 11 13 14 15 17 18 19 21 22 23 25 26 27 29 30 31 33 34 35 37 38 39 41 42 43 45 46 47 49 50 51

Military Deadlift Bench Squat 1RM 1RM 1RM 1RM 140 215 195 305

3/5/1 Powerlifting
1RM Calculator Weight Reps 1RM Rep Goal Calculator Weight 1RM Rep

Cycle 1
Week 1 3x3
Weight Military Deadlift Bench Squat 95 110 120 155 175 200 145 165 185 225 255 290 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 5 5 140 225 210 135 Deadlift 220 Bench 205 Squat 5 325 320

Week 2 3x5
Weight 90 100 115 145 165 185 135 155 175 210 240 270 Reps Done 1RM

Cycle 2
Week 5 3x3
Weight Military Deadlift Bench Squat 100 110 125 160 180 205 145 170 190 230 260 295 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 5 5 140 215 205 140 Deadlift 225 Bench 210 Squat 5 310 325

Week 6 3x5
Weight 90 105 120 145 170 190 135 160 180 210 245 275 Reps Done 1RM

Cycle 3
Week 9 3x3
Weight Military 100 115 130 165 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 145 145

Week 10 3x5
Weight 95 110 125 155 Reps Done 1RM

Deadlift Bench Squat

190 210 150 170 195 235 270 300

Deadlift 6 5 230 210 235 Bench 215 Squat 5 320 335

175 200 140 160 185 220 250 285

Cycle 4
Week 13 3x3
Weight Military Deadlift Bench Squat 105 120 135 170 195 220 155 175 200 240 275 310 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 5 5 150 235 210 150 Deadlift 245 Bench 220 Squat 5 330 345

Week 14 3x5
Weight 100 115 130 160 185 210 145 165 185 225 260 295 Reps Done 1RM

Cycle 5
Week 17 3x3
Weight Military Deadlift Bench Squat 110 125 140 180 205 230 160 180 205 250 285 320 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 5 5 150 240 215 155 Deadlift 255 Bench 225 Squat 5 340 355

Week 18 3x5
Weight 100 115 130 165 190 215 145 170 190 230 265 300 Reps Done 1RM

Cycle 6
Week 21 3x3
Weight 110 Rep Goal 1RM Goal Reps Done 1RM Singles x3

Week 22 3x5
Weight 105 Reps Done 1RM

Military Deadlift Bench Squat

130 145 185 210 240 160 185 205 255 290 330

Military 5 5 6 150 255 225 160 Deadlift 265 Bench 230 Squat 5 350 365

120 135 170 200 225 150 175 195 235 275 310

Cycle 7
Week 25 3x3
Weight Military Deadlift Bench Squat 115 130 150 195 220 250 165 190 210 265 300 340 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 5 5 6 160 265 230 165 Deadlift 275 Bench 235 Squat 5 360 375

Week 26 3x5
Weight 105 125 140 180 205 235 155 175 200 245 280 320 Reps Done 1RM

Cycle 8
Week 29 3x3
Weight Military Deadlift Bench Squat 120 135 155 200 230 255 170 190 215 270 310 345 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 5 5 5 165 270 230 170 Deadlift 285 Bench 240 Squat 5 365 385

Week 30 3x5
Weight 110 130 145 185 215 240 155 180 205 250 290 325 Reps Done 1RM

Cycle 9
Week 33 3x3 Week 34 3x5

Weight Military Deadlift Bench Squat 125 140 160 205 235 265 170 195 220 275 315 355

Rep Goal

1RM Goal

Reps Done

1RM

Singles x3 Military

Weight 115 130 150 190 220 250 160 185 210 255 295 335

Reps Done

1RM

5 5 5

170 280 235

175 Deadlift 295 Bench 245 Squat

375

395

Cycle 10
Week 37 3x3
Weight Military Deadlift Bench Squat 125 145 160 215 245 275 175 200 225 285 325 365 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 5 5 180 295 240 180 Deadlift 305 Bench 250 Squat 5 390 405

Week 38 3x5
Weight 115 135 155 200 230 260 165 190 215 265 305 345 Reps Done 1RM

Cycle 11
Week 41 3x3
Weight Military Deadlift Bench Squat 130 150 165 220 250 285 180 205 230 290 330 375 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 5 5 180 305 240 185 Deadlift 315 Bench 255 Squat 5 400 415

Week 42 3x5
Weight 120 140 155 205 235 270 165 190 215 270 310 355 Reps Done 1RM

Cycle 12
Week 45 3x3
Weight Military Deadlift Bench Squat 135 150 170 230 260 295 180 210 235 300 340 385 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 5 5 185 310 250 190 Deadlift 325 Bench 260 Squat 5 405 425

Week 46 3x5
Weight 125 145 160 210 245 275 170 195 220 275 320 360 Reps Done 1RM

Cycle 13
Week 49 3x3
Weight Military Deadlift Bench Squat 135 155 175 235 270 300 185 210 240 305 350 390 Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military 6 5 5 190 320 255 195 Deadlift 335 Bench 265 Squat 5 415 435

Week 50 3x5
Weight 125 145 165 220 250 285 170 200 225 285 325 370 Reps Done 1RM

/1 Powerlifting

v1.0 Weight Calculator 1RM Reps Weight

Created by Pazienxa

Start/Options

Cycle 1
Week 3 5/3/1
Weight Military Deadlift Bench Squat 100 115 130 165 185 210 155 175 195 240 270 305 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 135 Deadlift 220 Bench 205 Squat 320

Week 4 Deload
Weight 55 70 80 90 110 130 80 105 125 130 160 190 Cycle 1 1RM Military Deadlift Bench Squat 135 220 205 320

Cycle 2
Week 7 5/3/1
Weight Military Deadlift Bench Squat 105 120 135 170 190 215 160 180 200 245 275 310 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 140 Deadlift 225 Bench 210 Squat 325

Week 8 Deload
Weight 55 70 85 90 115 135 85 105 125 130 165 195 Cycle 2 1RM Military Deadlift Bench Squat 140 225 210 325

Cycle 3
Week 11 5/3/1
Weight Military 110 125 140 175 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 145

Week 12 Deload
Weight 60 75 85 95 Cycle 3 1RM Military Deadlift Bench Squat 145 235 215 335

Deadlift Bench Squat

200 225 160 185 205 250 285 320

Deadlift 235 Bench 215 Squat 335

120 140 85 110 130 135 170 200

Cycle 4
Week 15 5/3/1
Weight Military Deadlift Bench Squat 115 130 145 185 210 235 165 185 210 260 295 330 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 150 Deadlift 245 Bench 220 Squat 345

Week 16 Deload
Weight 60 75 90 100 125 145 90 110 130 140 175 205 Cycle 4 1RM Military Deadlift Bench Squat 150 245 220 345

Cycle 5
Week 19 5/3/1
Weight Military Deadlift Bench Squat 115 130 145 190 215 240 170 190 215 265 300 335 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 155 Deadlift 255 Bench 225 Squat 355

Week 20 Deload
Weight 60 80 95 100 130 155 90 115 135 140 180 215 Cycle 5 1RM Military Deadlift Bench Squat 155 255 225 355

Cycle 6
Week 23 5/3/1
Weight 120 Rep Goal 1RM Goal Reps Done 1RM Singles x2

Week 24 Deload
Weight 65 Cycle 6 1RM Military 160

Military Deadlift Bench Squat

135 150 200 225 250 175 195 220 275 310 345

Military 160 Deadlift 265 Bench 230 Squat 365

80 95 105 135 160 90 115 140 145 185 220

Deadlift Bench Squat

265 230 365

Cycle 7
Week 27 5/3/1
Weight Military Deadlift Bench Squat 125 140 155 205 235 260 175 200 225 280 320 355 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 165 Deadlift 275 Bench 235 Squat 375

Week 28 Deload
Weight 65 85 100 110 140 165 95 120 140 150 190 225 Cycle 7 1RM Military Deadlift Bench Squat 165 275 235 375

Cycle 8
Week 31 5/3/1
Weight Military Deadlift Bench Squat 130 145 160 215 240 270 180 205 230 290 325 365 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 170 Deadlift 285 Bench 240 Squat 385

Week 32 Deload
Weight 70 85 100 115 145 170 95 120 145 155 195 230 Cycle 8 1RM Military Deadlift Bench Squat 170 285 240 385

Cycle 9
Week 35 5/3/1 Week 36 Deload

Weight Military Deadlift Bench Squat 130 150 165 220 250 280 185 210 235 295 335 375

Rep Goal

1RM Goal

Reps Done

1RM

Singles x2 Military 175 Deadlift 295 Bench 245 Squat 395

Weight 70 90 105 120 150 175 100 125 145 160 200 235

Cycle 9 1RM Military Deadlift Bench Squat 175 295 245 395

Cycle 10
Week 39 5/3/1
Weight Military Deadlift Bench Squat 135 155 170 230 260 290 190 215 240 305 345 385 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 180 Deadlift 305 Bench 250 Squat 405

Week 40 Deload
Weight 70 90 110 120 155 185 100 125 150 160 205 245 Cycle 10 1RM Military Deadlift Bench Squat 180 305 250 405

Cycle 11
Week 43 5/3/1
Weight Military Deadlift Bench Squat 140 155 175 235 270 300 190 215 240 310 355 395 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 185 Deadlift 315 Bench 255 Squat 415

Week 44 Deload
Weight 75 95 110 125 160 190 100 130 155 165 210 250 Cycle 11 1RM Military Deadlift Bench Squat 185 315 255 415

Cycle 12
Week 47 5/3/1
Weight Military Deadlift Bench Squat 145 160 180 245 275 310 195 220 245 320 360 405 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 190 Deadlift 325 Bench 260 Squat 425

Week 48 Deload
Weight 75 95 115 130 165 195 105 130 155 170 215 255 Cycle 12 1RM Military Deadlift Bench Squat 190 325 260 425

Cycle 13
Week 51 5/3/1
Weight Military Deadlift Bench Squat 145 165 185 250 285 320 200 225 250 325 370 415 Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military 195 Deadlift 335 Bench 265 Squat 435

Week 52 Deload
Weight 80 100 115 135 170 200 105 135 160 175 220 260 Cycle 13 1RM Military Deadlift Bench Squat 195 335 265 435

Stall

Backoff Amount 10 10 10 10

Stall

Backoff Amount 10 10 10 10

Stall

Backoff Amount 10 10 10 10

Stall

Backoff Amount 10 10 10 10

Stall

Backoff Amount 10

10 10 10

Stall

Backoff Amount 10 10 10 10

Stall

Backoff Amount 10 10 10 10

Stall

Backoff Amount 10 10 10 10

Stall

Backoff Amount 10 10 10 10

Stall

Backoff Amount 10 10 10 10

Stall

Backoff Amount 10 10 10 10

V1.0 V1.1

Completed Caculators Updated rounding in Rep Goals resulting in higher accuracy Added a Rep Req'd Calculator Added a Multi Calculator which includes weights Added 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 versions Removed colour codes Added Progress Tracker Added Stalling adjustments Improved ease of use for various estimators Added a Start Page where initial starting weights and stats are entered Addition of Hyperlinking 3/5/1 Powerlifting Calculator Added Adjusted Width of cells to prevent resolve the issue of ####

V1.2

V2.0

led to run this feature) Excel versions