Wendler's 5/3/1 Spreadsheet v1.

3 Instructions
By Jon K / Poteto
Latest Version: http://www.strongjournal.com/
Suggestions: jon@strongjournal.com

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

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

Disclaimer:
This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to learn mo
This is not intended to teach you about the 5/3/1 program. I do not earn any money (nor want to) from this spreadsheet o
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 identical days
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 using the
 CLICK TO GO

Questions 5/3/1 Schedule Statistics Savelog

line version, please check out StrongJournal.com

rongjournal.com

mizable AND easy on the eyes.

se buy his e-Book to learn more about 5/3/1.

nt to) from this spreadsheet or from your purchase of the e-Book from this link.

You can select identical days if you

v1.30

v1.28

v1.27

lumns if you're not using them

 Instructions:
1. Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can br
notebook at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.

2. The statistics page tracks your performance on the top workset (1+) of the third week of each cycle. However this is only
repetitions performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires yo
beginning of every cycle (on the statistics page in blue). The graphs provide an easy visual way to monitor your increase
5/3/1.

3. Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offer yo
breaks the 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.
 own page so you can bring printouts to the gym and leave your
t OK to print.

cle. However this is only useful if you consistently update the

statistic also requires your bodyweight to be entered at the
o monitor your increases in strength as you progress through

ay not be able to offer you any support if your modification

heet as logfile.csv
Edit the cells in blue ONLY
General:
I measure weights using: lbs
I currently weigh: 300

I use Olympic bars weighing: 45

I'd prefer seeing: Full weight + bar
I'd like to round to the nearest: 5

I'd like my Boring But Big to be at: 50%

5/3/1 plan:
I intend to do the following lifts beginning: 10-Jan-11
Day 1: Squat
Day 2: Bench Press
Day 3: Deadlift
Day 4: Shoulder Press

My current lifts:
Squat: 1000
Bench Press: 500
Deadlift: 800
Shoulder Press: 400

5/3/1 progression:
I will increase my lifts every cycle (4 weeks) by:
Squat: 10
Bench Press: 5
Deadlift: 10
Shoulder Press: 5
All done, take me to my
lbs

lbs
Yes
lbs

of my projected 1RM (optional)

on Mon
on Wed
on Thu
on Fri

lbs for: 3 reps (1RM: 1059 lbs)

lbs for: 3 reps (1RM: 529 lbs)
lbs for: 3 reps (1RM: 847 lbs)
lbs for: 3 reps (1RM: 424 lbs)

lbs
lbs
lbs
lbs
to my schedule
Do not modify
COL LOOKUP LOOK UP VALUE DATE
Days worked out: Mon 2 0 Mon
Wed 2 Wed
Thu 3 Thu
Fri 4 Fri

Day Matrix Mon Tue Wed Thu Fri Sat

Mon 0 6 5 4 3 2
Tue 1 0 6 5 4 3
Wed 2 1 0 6 5 4
Thu 3 2 1 0 6 5
Fri 4 3 2 1 0 6
Sat 5 4 3 2 1 0
Sun 6 5 4 3 2 1
Sun
1
2
3
4
5
6
0
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM
CYCLE 1 10 Jan to 04 Feb 2011
Core Lift 1RM 90% Wendler Pe
Squat 205 185 Week 1
Bench Press 170 153 65%
Deadlift 150 135 75%
Shoulder Press 115 104 85%
Core Lift
Squat Mon, 10 Jan Mon, 17 Jan Mon, 24 Jan Mon, 31 Jan
Set 1 120.00 130.00 140.00 75.00
Set 2 140.00 150.00 155.00 90.00
Set 3 155.00 165.00 175.00 110.00
PR: Set 3 10 NA 206.72
Bench Press Wed, 12 Jan Wed, 19 Jan Wed, 26 Jan Wed, 02 Feb
Set 1 100.00 105.00 115.00 60.00
Set 2 115.00 120.00 130.00 75.00
Set 3 130.00 140.00 145.00 90.00
PR: Set 3 NA #N/A
Deadlift Thu, 13 Jan Thu, 20 Jan Thu, 27 Jan Thu, 03 Feb
Set 1 90.00 95.00 100.00 55.00
Set 2 100.00 110.00 115.00 70.00
Set 3 115.00 120.00 130.00 80.00
PR: Set 3 NA #N/A
Shoulder Press Fri, 14 Jan Fri, 21 Jan Fri, 28 Jan Fri, 04 Feb
Set 1 65.00 70.00 80.00 40.00
Set 2 80.00 85.00 90.00 50.00
Set 3 90.00 95.00 100.00 60.00
PR: Set 3 NA #N/A

Page 13 of 44 | 06/29/2017
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM
CYCLE 2 07 Feb to 04 Mar 2011
Core Lift 1RM 90% Wendler Pe
Squat 215 194 Week 1
Bench Press 175 158 65%
Deadlift 280 252 75%
Shoulder Press 120 108 85%
Core Lift
Squat Mon, 07 Feb Mon, 14 Feb Mon, 21 Feb Mon, 28 Feb
Set 1 125.00 135.00 145.00 75.00
Set 2 145.00 155.00 165.00 95.00
Set 3 165.00 175.00 185.00 115.00
PR: Set 3 NA #N/A
Bench Press Wed, 09 Feb Wed, 16 Feb Wed, 23 Feb Wed, 02 Mar
Set 1 100.00 110.00 120.00 65.00
Set 2 120.00 125.00 135.00 80.00
Set 3 135.00 140.00 150.00 95.00
PR: Set 3 NA #N/A
Deadlift Thu, 10 Feb Thu, 17 Feb Thu, 24 Feb Thu, 03 Mar
Set 1 165.00 175.00 190.00 100.00
Set 2 190.00 200.00 215.00 125.00
Set 3 215.00 225.00 240.00 150.00
PR: Set 3 NA #N/A
Shoulder Press Fri, 11 Feb Fri, 18 Feb Fri, 25 Feb Fri, 04 Mar
Set 1 70.00 75.00 80.00 45.00
Set 2 80.00 85.00 90.00 55.00
Set 3 90.00 95.00 105.00 65.00
PR: Set 3 NA #N/A

Page 14 of 44 | 06/29/2017
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM
CYCLE 3 07 Mar to 01 Apr 2011
Core Lift 1RM 90% Wendler Pe
Squat 225 203 Week 1
Bench Press 180 162 65%
Deadlift 290 261 75%
Shoulder Press 125 113 85%
Core Lift
Squat Mon, 07 Mar Mon, 14 Mar Mon, 21 Mar Mon, 28 Mar
Set 1 130.00 140.00 150.00 80.00
Set 2 150.00 160.00 170.00 100.00
Set 3 170.00 180.00 190.00 120.00
PR: Set 3 NA #N/A
Bench Press Wed, 09 Mar Wed, 16 Mar Wed, 23 Mar Wed, 30 Mar
Set 1 105.00 115.00 120.00 65.00
Set 2 120.00 130.00 140.00 80.00
Set 3 140.00 145.00 155.00 95.00
PR: Set 3 NA #N/A
Deadlift Thu, 10 Mar Thu, 17 Mar Thu, 24 Mar Thu, 31 Mar
Set 1 170.00 185.00 195.00 105.00
Set 2 195.00 210.00 220.00 130.00
Set 3 220.00 235.00 250.00 155.00
PR: Set 3 NA #N/A
Shoulder Press Fri, 11 Mar Fri, 18 Mar Fri, 25 Mar Fri, 01 Apr
Set 1 75.00 80.00 85.00 45.00
Set 2 85.00 90.00 95.00 55.00
Set 3 95.00 100.00 105.00 70.00
PR: Set 3 NA #N/A

Page 15 of 44 | 06/29/2017
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM
CYCLE 4 04 Apr to 29 Apr 2011
Core Lift 1RM 90% Wendler Pe
Squat 236 213 Week 1
Bench Press 186 167 65%
Deadlift 301 271 75%
Shoulder Press 131 118 85%
Core Lift
Squat Mon, 04 Apr Mon, 11 Apr Mon, 18 Apr Mon, 25 Apr
Set 1 140.00 150.00 160.00 85.00
Set 2 160.00 170.00 180.00 105.00
Set 3 180.00 190.00 200.00 130.00
PR: Set 3 NA #N/A
Bench Press Wed, 06 Apr Wed, 13 Apr Wed, 20 Apr Wed, 27 Apr
Set 1 110.00 115.00 125.00 65.00
Set 2 125.00 135.00 140.00 85.00
Set 3 140.00 150.00 160.00 100.00
PR: Set 3 NA #N/A
Deadlift Thu, 07 Apr Thu, 14 Apr Thu, 21 Apr Thu, 28 Apr
Set 1 175.00 190.00 205.00 110.00
Set 2 205.00 215.00 230.00 135.00
Set 3 230.00 245.00 255.00 165.00
PR: Set 3 NA #N/A
Shoulder Press Fri, 08 Apr Fri, 15 Apr Fri, 22 Apr Fri, 29 Apr
Set 1 75.00 80.00 90.00 45.00
Set 2 90.00 95.00 100.00 60.00
Set 3 100.00 105.00 110.00 70.00
PR: Set 3 NA #N/A

Page 16 of 44 | 06/29/2017
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM
CYCLE 5 02 May to 27 May 2011
Core Lift 1RM 90% Wendler Pe
Squat 247 223 Week 1
Bench Press 191 172 65%
Deadlift 312 281 75%
Shoulder Press 136 123 85%
Core Lift
Squat Mon, 02 May Mon, 09 May Mon, 16 May Mon, 23 May
Set 1 145.00 155.00 165.00 90.00
Set 2 165.00 180.00 190.00 110.00
Set 3 190.00 200.00 210.00 135.00
PR: Set 3 NA #N/A
Bench Press Wed, 04 May Wed, 11 May Wed, 18 May Wed, 25 May
Set 1 110.00 120.00 130.00 70.00
Set 2 130.00 140.00 145.00 85.00
Set 3 145.00 155.00 165.00 105.00
PR: Set 3 NA #N/A
Deadlift Thu, 05 May Thu, 12 May Thu, 19 May Thu, 26 May
Set 1 185.00 195.00 210.00 110.00
Set 2 210.00 225.00 240.00 140.00
Set 3 240.00 255.00 265.00 170.00
PR: Set 3 NA #N/A
Shoulder Press Fri, 06 May Fri, 13 May Fri, 20 May Fri, 27 May
Set 1 80.00 85.00 90.00 50.00
Set 2 90.00 100.00 105.00 60.00
Set 3 105.00 110.00 115.00 75.00
PR: Set 3 NA #N/A

Page 17 of 44 | 06/29/2017
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM
CYCLE 6 30 May to 24 Jun 2011
Core Lift 1RM 90% Wendler Pe
Squat 258 233 Week 1
Bench Press 197 177 65%
Deadlift 323 291 75%
Shoulder Press 142 128 85%
Core Lift
Squat Mon, 30 May Mon, 06 Jun Mon, 13 Jun Mon, 20 Jun
Set 1 150.00 165.00 175.00 95.00
Set 2 175.00 185.00 200.00 115.00
Set 3 200.00 210.00 220.00 140.00
PR: Set 3 NA #N/A
Bench Press Wed, 01 Jun Wed, 08 Jun Wed, 15 Jun Wed, 22 Jun
Set 1 115.00 125.00 135.00 70.00
Set 2 135.00 140.00 150.00 90.00
Set 3 150.00 160.00 170.00 105.00
PR: Set 3 NA #N/A
Deadlift Thu, 02 Jun Thu, 09 Jun Thu, 16 Jun Thu, 23 Jun
Set 1 190.00 205.00 220.00 115.00
Set 2 220.00 235.00 245.00 145.00
Set 3 245.00 260.00 275.00 175.00
PR: Set 3 NA #N/A
Shoulder Press Fri, 03 Jun Fri, 10 Jun Fri, 17 Jun Fri, 24 Jun
Set 1 85.00 90.00 95.00 50.00
Set 2 95.00 100.00 110.00 65.00
Set 3 110.00 115.00 120.00 75.00
PR: Set 3 NA #N/A

Page 18 of 44 | 06/29/2017
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM
CYCLE 7 27 Jun to 22 Jul 2011
Core Lift 1RM 90% Wendler Pe
Squat 269 243 Week 1
Bench Press 202 182 65%
Deadlift 334 301 75%
Shoulder Press 147 133 85%
Core Lift
Squat Mon, 27 Jun Mon, 04 Jul Mon, 11 Jul Mon, 18 Jul
Set 1 160.00 170.00 180.00 95.00
Set 2 180.00 195.00 205.00 120.00
Set 3 205.00 220.00 230.00 145.00
PR: Set 3 NA #N/A
Bench Press Wed, 29 Jun Wed, 06 Jul Wed, 13 Jul Wed, 20 Jul
Set 1 120.00 125.00 135.00 75.00
Set 2 135.00 145.00 155.00 90.00
Set 3 155.00 165.00 175.00 110.00
PR: Set 3 NA #N/A
Deadlift Thu, 30 Jun Thu, 07 Jul Thu, 14 Jul Thu, 21 Jul
Set 1 195.00 210.00 225.00 120.00
Set 2 225.00 240.00 255.00 150.00
Set 3 255.00 270.00 285.00 180.00
PR: Set 3 NA #N/A
Shoulder Press Fri, 01 Jul Fri, 08 Jul Fri, 15 Jul Fri, 22 Jul
Set 1 85.00 95.00 100.00 55.00
Set 2 100.00 105.00 115.00 65.00
Set 3 115.00 120.00 125.00 80.00
PR: Set 3 NA #N/A

Page 19 of 44 | 06/29/2017
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM
CYCLE 8 25 Jul to 19 Aug 2011
Core Lift 1RM 90% Wendler Pe
Squat 281 253 Week 1
Bench Press 208 187 65%
Deadlift 346 311 75%
Shoulder Press 153 138 85%
Core Lift
Squat Mon, 25 Jul Mon, 01 Aug Mon, 08 Aug Mon, 15 Aug
Set 1 165.00 175.00 190.00 100.00
Set 2 190.00 200.00 215.00 125.00
Set 3 215.00 225.00 240.00 150.00
PR: Set 3 NA #N/A
Bench Press Wed, 27 Jul Wed, 03 Aug Wed, 10 Aug Wed, 17 Aug
Set 1 120.00 130.00 140.00 75.00
Set 2 140.00 150.00 160.00 95.00
Set 3 160.00 170.00 180.00 110.00
PR: Set 3 NA #N/A
Deadlift Thu, 28 Jul Thu, 04 Aug Thu, 11 Aug Thu, 18 Aug
Set 1 200.00 220.00 235.00 125.00
Set 2 235.00 250.00 265.00 155.00
Set 3 265.00 280.00 295.00 185.00
PR: Set 3 NA #N/A
Shoulder Press Fri, 29 Jul Fri, 05 Aug Fri, 12 Aug Fri, 19 Aug
Set 1 90.00 95.00 105.00 55.00
Set 2 105.00 110.00 115.00 70.00
Set 3 115.00 125.00 130.00 85.00
PR: Set 3 NA #N/A

Page 20 of 44 | 06/29/2017
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM
CYCLE 9 22 Aug to 16 Sep 2011
Core Lift 1RM 90% Wendler Pe
Squat 292 263 Week 1
Bench Press 213 192 65%
Deadlift 357 321 75%
Shoulder Press 158 143 85%
Core Lift
Squat Mon, 22 Aug Mon, 29 Aug Mon, 05 Sep Mon, 12 Sep
Set 1 170.00 185.00 195.00 105.00
Set 2 195.00 210.00 225.00 130.00
Set 3 225.00 235.00 250.00 160.00
PR: Set 3 NA #N/A
Bench Press Wed, 24 Aug Wed, 31 Aug Wed, 07 Sep Wed, 14 Sep
Set 1 125.00 135.00 145.00 75.00
Set 2 145.00 155.00 165.00 95.00
Set 3 165.00 175.00 180.00 115.00
PR: Set 3 NA #N/A
Deadlift Thu, 25 Aug Thu, 01 Sep Thu, 08 Sep Thu, 15 Sep
Set 1 210.00 225.00 240.00 130.00
Set 2 240.00 255.00 275.00 160.00
Set 3 275.00 290.00 305.00 195.00
PR: Set 3 NA #N/A
Shoulder Press Fri, 26 Aug Fri, 02 Sep Fri, 09 Sep Fri, 16 Sep
Set 1 95.00 100.00 105.00 55.00
Set 2 105.00 115.00 120.00 70.00
Set 3 120.00 130.00 135.00 85.00
PR: Set 3 NA #N/A

Page 21 of 44 | 06/29/2017
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM
CYCLE 10 19 Sep to 14 Oct 2011
Core Lift 1RM 90% Wendler Pe
Squat 303 273 Week 1
Bench Press 219 197 65%
Deadlift 368 331 75%
Shoulder Press 164 148 85%
Core Lift
Squat Mon, 19 Sep Mon, 26 Sep Mon, 03 Oct Mon, 10 Oct
Set 1 175.00 190.00 205.00 110.00
Set 2 205.00 220.00 230.00 135.00
Set 3 230.00 245.00 260.00 165.00
PR: Set 3 NA #N/A
Bench Press Wed, 21 Sep Wed, 28 Sep Wed, 05 Oct Wed, 12 Oct
Set 1 130.00 140.00 150.00 80.00
Set 2 150.00 160.00 165.00 100.00
Set 3 165.00 175.00 185.00 120.00
PR: Set 3 NA #N/A
Deadlift Thu, 22 Sep Thu, 29 Sep Thu, 06 Oct Thu, 13 Oct
Set 1 215.00 230.00 250.00 130.00
Set 2 250.00 265.00 280.00 165.00
Set 3 280.00 300.00 315.00 200.00
PR: Set 3 NA #N/A
Shoulder Press Fri, 23 Sep Fri, 30 Sep Fri, 07 Oct Fri, 14 Oct
Set 1 95.00 105.00 110.00 60.00
Set 2 110.00 120.00 125.00 75.00
Set 3 125.00 135.00 140.00 90.00
PR: Set 3 NA #N/A

Page 22 of 44 | 06/29/2017
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM
CYCLE 11 17 Oct to 11 Nov 2011
Core Lift 1RM 90% Wendler Pe
Squat 314 283 Week 1
Bench Press 224 202 65%
Deadlift 379 341 75%
Shoulder Press 169 153 85%
Core Lift
Squat Mon, 17 Oct Mon, 24 Oct Mon, 31 Oct Mon, 07 Nov
Set 1 185.00 200.00 210.00 115.00
Set 2 210.00 225.00 240.00 140.00
Set 3 240.00 255.00 270.00 170.00
PR: Set 3 NA #N/A
Bench Press Wed, 19 Oct Wed, 26 Oct Wed, 02 Nov Wed, 09 Nov
Set 1 130.00 140.00 150.00 80.00
Set 2 150.00 160.00 170.00 100.00
Set 3 170.00 180.00 190.00 120.00
PR: Set 3 NA #N/A
Deadlift Thu, 20 Oct Thu, 27 Oct Thu, 03 Nov Thu, 10 Nov
Set 1 220.00 240.00 255.00 135.00
Set 2 255.00 275.00 290.00 170.00
Set 3 290.00 305.00 325.00 205.00
PR: Set 3 NA #N/A
Shoulder Press Fri, 21 Oct Fri, 28 Oct Fri, 04 Nov Fri, 11 Nov
Set 1 100.00 105.00 115.00 60.00
Set 2 115.00 120.00 130.00 75.00
Set 3 130.00 135.00 145.00 90.00
PR: Set 3 NA #N/A

Page 23 of 44 | 06/29/2017
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM
CYCLE 12 14 Nov to 09 Dec 2011
Core Lift 1RM 90% Wendler Pe
Squat 325 293 Week 1
Bench Press 230 207 65%
Deadlift 390 351 75%
Shoulder Press 175 158 85%
Core Lift
Squat Mon, 14 Nov Mon, 21 Nov Mon, 28 Nov Mon, 05 Dec
Set 1 190.00 205.00 220.00 115.00
Set 2 220.00 235.00 250.00 145.00
Set 3 250.00 265.00 280.00 175.00
PR: Set 3 NA #N/A
Bench Press Wed, 16 Nov Wed, 23 Nov Wed, 30 Nov Wed, 07 Dec
Set 1 135.00 145.00 155.00 85.00
Set 2 155.00 165.00 175.00 105.00
Set 3 175.00 185.00 195.00 125.00
PR: Set 3 NA #N/A
Deadlift Thu, 17 Nov Thu, 24 Nov Thu, 01 Dec Thu, 08 Dec
Set 1 230.00 245.00 265.00 140.00
Set 2 265.00 280.00 300.00 175.00
Set 3 300.00 315.00 335.00 210.00
PR: Set 3 NA #N/A
Shoulder Press Fri, 18 Nov Fri, 25 Nov Fri, 02 Dec Fri, 09 Dec
Set 1 100.00 110.00 120.00 65.00
Set 2 120.00 125.00 135.00 80.00
Set 3 135.00 140.00 150.00 95.00
PR: Set 3 NA #N/A

Page 24 of 44 | 06/29/2017
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM
CYCLE 13 12 Dec to 06 Jan 2012
Core Lift 1RM 90% Wendler Pe
Squat 336 303 Week 1
Bench Press 236 212 65%
Deadlift 401 361 75%
Shoulder Press 181 163 85%
Core Lift
Squat Mon, 12 Dec Mon, 19 Dec Mon, 26 Dec Mon, 02 Jan
Set 1 195.00 210.00 225.00 120.00
Set 2 225.00 240.00 255.00 150.00
Set 3 255.00 270.00 285.00 180.00
PR: Set 3 NA #N/A
Bench Press Wed, 14 Dec Wed, 21 Dec Wed, 28 Dec Wed, 04 Jan
Set 1 140.00 150.00 160.00 85.00
Set 2 160.00 170.00 180.00 105.00
Set 3 180.00 190.00 200.00 125.00
PR: Set 3 NA #N/A
Deadlift Thu, 15 Dec Thu, 22 Dec Thu, 29 Dec Thu, 05 Jan
Set 1 235.00 255.00 270.00 145.00
Set 2 270.00 290.00 305.00 180.00
Set 3 305.00 325.00 345.00 215.00
PR: Set 3 NA #N/A
Shoulder Press Fri, 16 Dec Fri, 23 Dec Fri, 30 Dec Fri, 06 Jan
Set 1 105.00 115.00 120.00 65.00
Set 2 120.00 130.00 140.00 80.00
Set 3 140.00 145.00 155.00 100.00
PR: Set 3 NA #N/A

Page 25 of 44 | 06/29/2017
 Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
10 Jan to 04 Feb 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Weeks 1 to 3 Week 4
90.00 90.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

75.00 75.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

70.00 70.00

0.00% 0.00%
#N/A #N/A 5x8 3x8

50.00 50.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

Page 26 of 44 | 06/29/2017
 Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
07 Feb to 04 Mar 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Weeks 1 to 3 Week 4
95.00 95.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

80.00 80.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

125.00 125.00

0.00% 0.00%
#N/A #N/A 5x8 3x8

55.00 55.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

Page 27 of 44 | 06/29/2017
 Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
07 Mar to 01 Apr 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Weeks 1 to 3 Week 4
100.00 100.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

80.00 80.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

130.00 130.00

0.00% 0.00%
#N/A #N/A 5x8 3x8

55.00 55.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

Page 28 of 44 | 06/29/2017
 Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
04 Apr to 29 Apr 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Weeks 1 to 3 Week 4
105.00 105.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

85.00 85.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

135.00 135.00

0.00% 0.00%
#N/A #N/A 5x8 3x8

60.00 60.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

Page 29 of 44 | 06/29/2017
 Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
02 May to 27 May 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Weeks 1 to 3 Week 4
110.00 110.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

85.00 85.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

140.00 140.00

0.00% 0.00%
#N/A #N/A 5x8 3x8

60.00 60.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

Page 30 of 44 | 06/29/2017
 Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
30 May to 24 Jun 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Weeks 1 to 3 Week 4
115.00 115.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

90.00 90.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

145.00 145.00

0.00% 0.00%
#N/A #N/A 5x8 3x8

65.00 65.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

Page 31 of 44 | 06/29/2017
 Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
27 Jun to 22 Jul 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Weeks 1 to 3 Week 4
120.00 120.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

90.00 90.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

150.00 150.00

0.00% 0.00%
#N/A #N/A 5x8 3x8

65.00 65.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

Page 32 of 44 | 06/29/2017
 Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
25 Jul to 19 Aug 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Weeks 1 to 3 Week 4
125.00 125.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

95.00 95.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

155.00 155.00

0.00% 0.00%
#N/A #N/A 5x8 3x8

70.00 70.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

Page 33 of 44 | 06/29/2017
 Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
22 Aug to 16 Sep 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Weeks 1 to 3 Week 4
130.00 130.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

95.00 95.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

160.00 160.00

0.00% 0.00%
#N/A #N/A 5x8 3x8

70.00 70.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

Page 34 of 44 | 06/29/2017
 Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
19 Sep to 14 Oct 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Weeks 1 to 3 Week 4
135.00 135.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

100.00 100.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

165.00 165.00

0.00% 0.00%
#N/A #N/A 5x8 3x8

75.00 75.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

Page 35 of 44 | 06/29/2017
 Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
17 Oct to 11 Nov 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Weeks 1 to 3 Week 4
140.00 140.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

100.00 100.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

170.00 170.00

0.00% 0.00%
#N/A #N/A 5x8 3x8

75.00 75.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

Page 36 of 44 | 06/29/2017
 Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
14 Nov to 09 Dec 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Weeks 1 to 3 Week 4
145.00 145.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

105.00 105.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

175.00 175.00

0.00% 0.00%
#N/A #N/A 5x8 3x8

80.00 80.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

Page 37 of 44 | 06/29/2017
 Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
12 Dec to 06 Jan 2012
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Weeks 1 to 3 Week 4
150.00 150.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

105.00 105.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

180.00 180.00

0.00% 0.00%
#N/A #N/A 5x8 3x8

80.00 80.00

0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10

Page 38 of 44 | 06/29/2017
 CYCLE: 1 2 3 4 5 6 7 8 9 10 11 12 13
10 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 300.00 300.00
Average Weight 300.00
1RM Projection (Top Workset)
Squat #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
Bench Press #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
Deadlift #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
Shoulder Press #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
Strength/Weight Ratio
Squat Ratio - - - - - - - - - - - - -
Bench Press Ratio - - - - - - - - - - - - -
Deadlift Ratio - - - - - - - - - - - - -
Shoulder Press Ratio - - - - - - - - - - - - -
GRAPHS:

Squat Bench Press

12.00 12.00
10.00 10.00
8.00 8.00
6.00 6.00
4.00 4.00
2.00 2.00
- -

Deadlift Shoulder Press

12.00 12.00
10.00 10.00
8.00 8.00
6.00 6.00
4.00 4.00
2.00 2.00
- -

Squat Ratio Bench Press Ratio

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

Deadlift Ratio Shoulder Press Ratio

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

Weight
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00
11 11 11 1 1 1 11 11 11 11 11 11 11
20 20 20 01 01 01 20 20 g 2 0 20 20 v 2 0 c 2 0
n b ar r 2 ay 2 ay 2 n ul ep ct
Ja Fe M Ap M M J u J Au S O No De
10 07 07 04 02 30 27 25 22 19 17 14 12
format lbs
weight 300
olybar 45
barsplit Yes
rounding 5
bbb 0.5
startdate 10-Jan-11
ex_one Squat
ex_one_d Mon
ex_one_w 1000
ex_one_r 3
ex_one_i 10
ex_two Bench Press
ex_two_d Wed
ex_two_w 500
ex_two_r 3
ex_two_i 5
ex_three Deadlift
ex_three_d Thu
ex_three_w 800
ex_three_r 3
ex_three_i 10
ex_four Shoulder Press
ex_four_d Fri
ex_four_w 400
ex_four_r 3
ex_four_i 5
ex_one_pr1-1 10
ex_one_pr1-2 0
ex_one_pr1-3 0
ex_one_pr2-1 0
ex_one_pr2-2 0
ex_one_pr2-3 0
ex_one_pr3-1 0
ex_one_pr3-2 0
ex_one_pr3-3 0
ex_one_pr4-1 0
ex_one_pr4-2 0
ex_one_pr4-3 0
ex_one_pr5-1 0
ex_one_pr5-2 0
ex_one_pr5-3 0
ex_one_pr6-1 0
ex_one_pr6-2 0
ex_one_pr6-3 0
ex_one_pr7-1 0
ex_one_pr7-2 0
ex_one_pr7-3 0
ex_one_pr8-1 0
ex_one_pr8-2 0
ex_one_pr8-3 0
ex_one_pr9-1 0
ex_one_pr9-2 0
ex_one_pr9-3 0
ex_one_pr10-1 0
ex_one_pr10-2 0
ex_one_pr10-3 0
ex_one_pr11-1 0
ex_one_pr11-2 0
ex_one_pr11-3 0
ex_one_pr12-1 0
ex_one_pr12-2 0
ex_one_pr12-3 0
ex_one_pr13-1 0
ex_one_pr13-2 0
ex_one_pr13-3 0
ex_two_pr1-1 0
ex_two_pr1-2 0
ex_two_pr1-3 0
ex_two_pr2-1 0
ex_two_pr2-2 0
ex_two_pr2-3 0
ex_two_pr3-1 0
ex_two_pr3-2 0
ex_two_pr3-3 0
ex_two_pr4-1 0
ex_two_pr4-2 0
ex_two_pr4-3 0
ex_two_pr5-1 0
ex_two_pr5-2 0
ex_two_pr5-3 0
ex_two_pr6-1 0
ex_two_pr6-2 0
ex_two_pr6-3 0
ex_two_pr7-1 0
ex_two_pr7-2 0
ex_two_pr7-3 0
ex_two_pr8-1 0
ex_two_pr8-2 0
ex_two_pr8-3 0
ex_two_pr9-1 0
ex_two_pr9-2 0
ex_two_pr9-3 0
ex_two_pr10-1 0
ex_two_pr10-2 0
ex_two_pr10-3 0
ex_two_pr11-1 0
ex_two_pr11-2 0
ex_two_pr11-3 0
ex_two_pr12-1 0
ex_two_pr12-2 0
ex_two_pr12-3 0
ex_two_pr13-1 0
ex_two_pr13-2 0
ex_two_pr13-3 0
ex_three_pr1-1 0
ex_three_pr1-2 0
ex_three_pr1-3 0
ex_three_pr2-1 0
ex_three_pr2-2 0
ex_three_pr2-3 0
ex_three_pr3-1 0
ex_three_pr3-2 0
ex_three_pr3-3 0
ex_three_pr4-1 0
ex_three_pr4-2 0
ex_three_pr4-3 0
ex_three_pr5-1 0
ex_three_pr5-2 0
ex_three_pr5-3 0
ex_three_pr6-1 0
ex_three_pr6-2 0
ex_three_pr6-3 0
ex_three_pr7-1 0
ex_three_pr7-2 0
ex_three_pr7-3 0
ex_three_pr8-1 0
ex_three_pr8-2 0
ex_three_pr8-3 0
ex_three_pr9-1 0
ex_three_pr9-2 0
ex_three_pr9-3 0
ex_three_pr10-1 0
ex_three_pr10-2 0
ex_three_pr10-3 0
ex_three_pr11-1 0
ex_three_pr11-2 0
ex_three_pr11-3 0
ex_three_pr12-1 0
ex_three_pr12-2 0
ex_three_pr12-3 0
ex_three_pr13-1 0
ex_three_pr13-2 0
ex_three_pr13-3 0
ex_four_pr1-1 0
ex_four_pr1-2 0
ex_four_pr1-3 0
ex_four_pr2-1 0
ex_four_pr2-2 0
ex_four_pr2-3 0
ex_four_pr3-1 0
ex_four_pr3-2 0
ex_four_pr3-3 0
ex_four_pr4-1 0
ex_four_pr4-2 0
ex_four_pr4-3 0
ex_four_pr5-1 0
ex_four_pr5-2 0
ex_four_pr5-3 0
ex_four_pr6-1 0
ex_four_pr6-2 0
ex_four_pr6-3 0
ex_four_pr7-1 0
ex_four_pr7-2 0
ex_four_pr7-3 0
ex_four_pr8-1 0
ex_four_pr8-2 0
ex_four_pr8-3 0
ex_four_pr9-1 0
ex_four_pr9-2 0
ex_four_pr9-3 0
ex_four_pr10-1 0
ex_four_pr10-2 0
ex_four_pr10-3 0
ex_four_pr11-1 0
ex_four_pr11-2 0
ex_four_pr11-3 0
ex_four_pr12-1 0
ex_four_pr12-2 0
ex_four_pr12-3 0
ex_four_pr13-1 0
ex_four_pr13-2 0
ex_four_pr13-3 0