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Wendler's 5/3/1 Spreadsheet v1.

28 Instructions
By Jon K / Poteto
Latest Version: http://www.mediafire.com/531spreadsheet
Suggestions: 531spreadsheet@gmail.com

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

Disclaimer:
This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to learn m
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
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).

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

ble AND easy on the eyes.

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


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

can select identical days if you

v1.28

v1.27

ns 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 you
of every cycle (on the statistics page in blue). The graphs provide an easy visual way to monitor your increases in strengt

3. Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offer yo
spreadsheet.
s on its own page so you can bring printouts to the gym and leave your
then hit OK to print.
each cycle. However this is only useful if you consistently update the
t ratio statistic also requires your bodyweight to be entered at the beginning
onitor your increases in strength as you progress through 5/3/1.

hat I may not be able to offer you any support if your modification breaks the
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:
Shoulder Press:
Deadlift:
Bench:
Squat:

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

20 kg
Full weight + bar
2.5 kg

50% of my projected 1RM (optional)

17-Oct-16
Shoulder Press on Mon
Deadlift on Wed
Bench on Thu
Squat on Fri

40 kg for: 5 reps (1RM: 45


130 kg for: 4 reps (1RM: 142
85 kg for: 3 reps (1RM: 90
100 kg for: 3 reps (1RM: 106

2.5 kg
5 kg
2.5 kg
5 kg
, take me to my schedule
kg)
kg)
kg)
kg)
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
CYCLE 1 17 Oct to 11 Nov 2016
Core Lift 1RM 90% Wendler Percentages
Shoulder Press 45 41 Week 1 Week 2 Week 3 Week 4
Deadlift 142 128 65% 70% 75% 40%
Bench 90 81 75% 80% 85% 50%
Squat 106 95 85% 90% 95% 60%
Core Lift
Shoulder Press Mon, 17 Oct Mon, 24 Oct Mon, 31 Oct Mon, 07 Nov Weeks 1 to 3 Week 4
Set 1 27.50 27.50 30.00 15.00 20.00 20.00
Set 2 30.00 32.50 35.00 20.00
Set 3 35.00 37.50 37.50 25.00 0.00% 0.00%
PR: Set 3 10 NA 46.68 #N/A #N/A 5 x 10 3 x 10
Deadlift Wed, 19 Oct Wed, 26 Oct Wed, 02 Nov Wed, 09 Nov
Set 1 82.50 90.00 95.00 50.00 65.00 65.00
Set 2 95.00 102.50 107.50 65.00
Set 3 107.50 115.00 122.50 77.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Thu, 20 Oct Thu, 27 Oct Thu, 03 Nov Thu, 10 Nov
Set 1 52.50 57.50 60.00 32.50 40.00 40.00
Set 2 60.00 65.00 70.00 40.00
Set 3 70.00 72.50 77.50 47.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Squat Fri, 21 Oct Fri, 28 Oct Fri, 04 Nov Fri, 11 Nov
Set 1 62.50 67.50 72.50 37.50 47.50 47.50
Set 2 72.50 77.50 80.00 47.50
Set 3 80.00 85.00 90.00 57.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 11 of 24 | 09/29/2017
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
CYCLE 2 14 Nov to 09 Dec 2016
Core Lift 1RM 90% Wendler Percentages
Shoulder Press 48 43 Week 1 Week 2 Week 3 Week 4
Deadlift 148 133 65% 70% 75% 40%
Bench 93 84 75% 80% 85% 50%
Squat 112 100 85% 90% 95% 60%
Core Lift
Shoulder Press Mon, 14 Nov Mon, 21 Nov Mon, 28 Nov Mon, 05 Dec Weeks 1 to 3 Week 4
Set 1 27.50 30.00 32.50 17.50 22.50 22.50
Set 2 32.50 35.00 37.50 22.50
Set 3 37.50 37.50 40.00 25.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Wed, 16 Nov Wed, 23 Nov Wed, 30 Nov Wed, 07 Dec
Set 1 87.50 92.50 100.00 52.50 67.50 67.50
Set 2 100.00 105.00 112.50 67.50
Set 3 112.50 120.00 125.00 80.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Thu, 17 Nov Thu, 24 Nov Thu, 01 Dec Thu, 08 Dec
Set 1 55.00 57.50 62.50 32.50 42.50 42.50
Set 2 62.50 67.50 70.00 42.50
Set 3 70.00 75.00 80.00 50.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Squat Fri, 18 Nov Fri, 25 Nov Fri, 02 Dec Fri, 09 Dec
Set 1 65.00 70.00 75.00 40.00 50.00 50.00
Set 2 75.00 80.00 85.00 50.00
Set 3 85.00 90.00 95.00 60.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 12 of 24 | 09/29/2017
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
CYCLE 3 12 Dec to 06 Jan 2017
Core Lift 1RM 90% Wendler Percentages
Shoulder Press 51 46 Week 1 Week 2 Week 3 Week 4
Deadlift 153 138 65% 70% 75% 40%
Bench 96 86 75% 80% 85% 50%
Squat 117 105 85% 90% 95% 60%
Core Lift
Shoulder Press Mon, 12 Dec Mon, 19 Dec Mon, 26 Dec Mon, 02 Jan Weeks 1 to 3 Week 4
Set 1 30.00 32.50 35.00 17.50 22.50 22.50
Set 2 35.00 37.50 37.50 22.50
Set 3 37.50 40.00 42.50 27.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Wed, 14 Dec Wed, 21 Dec Wed, 28 Dec Wed, 04 Jan
Set 1 90.00 97.50 102.50 55.00 70.00 70.00
Set 2 102.50 110.00 117.50 70.00
Set 3 117.50 125.00 130.00 82.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Thu, 15 Dec Thu, 22 Dec Thu, 29 Dec Thu, 05 Jan
Set 1 55.00 60.00 65.00 35.00 42.50 42.50
Set 2 65.00 70.00 72.50 42.50
Set 3 72.50 77.50 82.50 52.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Squat Fri, 16 Dec Fri, 23 Dec Fri, 30 Dec Fri, 06 Jan
Set 1 67.50 75.00 80.00 42.50 52.50 52.50
Set 2 80.00 85.00 90.00 52.50
Set 3 90.00 95.00 100.00 62.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 13 of 24 | 09/29/2017
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
CYCLE 4 09 Jan to 03 Feb 2017
Core Lift 1RM 90% Wendler Percentages
Shoulder Press 53 48 Week 1 Week 2 Week 3 Week 4
Deadlift 159 143 65% 70% 75% 40%
Bench 98 89 75% 80% 85% 50%
Squat 123 110 85% 90% 95% 60%
Core Lift
Shoulder Press Mon, 09 Jan Mon, 16 Jan Mon, 23 Jan Mon, 30 Jan Weeks 1 to 3 Week 4
Set 1 30.00 32.50 35.00 20.00 25.00 25.00
Set 2 35.00 37.50 40.00 25.00
Set 3 40.00 42.50 45.00 30.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Wed, 11 Jan Wed, 18 Jan Wed, 25 Jan Wed, 01 Feb
Set 1 92.50 100.00 107.50 57.50 72.50 72.50
Set 2 107.50 115.00 122.50 72.50
Set 3 122.50 127.50 135.00 85.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Thu, 12 Jan Thu, 19 Jan Thu, 26 Jan Thu, 02 Feb
Set 1 57.50 62.50 67.50 35.00 45.00 45.00
Set 2 67.50 70.00 75.00 45.00
Set 3 75.00 80.00 85.00 52.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Squat Fri, 13 Jan Fri, 20 Jan Fri, 27 Jan Fri, 03 Feb
Set 1 72.50 77.50 82.50 45.00 55.00 55.00
Set 2 82.50 87.50 95.00 55.00
Set 3 95.00 100.00 105.00 65.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 14 of 24 | 09/29/2017
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
CYCLE 5 06 Feb to 03 Mar 2017
Core Lift 1RM 90% Wendler Percentages
Shoulder Press 56 51 Week 1 Week 2 Week 3 Week 4
Deadlift 164 148 65% 70% 75% 40%
Bench 101 91 75% 80% 85% 50%
Squat 128 115 85% 90% 95% 60%
Core Lift
Shoulder Press Mon, 06 Feb Mon, 13 Feb Mon, 20 Feb Mon, 27 Feb Weeks 1 to 3 Week 4
Set 1 32.50 35.00 37.50 20.00 25.00 25.00
Set 2 37.50 40.00 42.50 25.00
Set 3 42.50 45.00 47.50 30.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Wed, 08 Feb Wed, 15 Feb Wed, 22 Feb Wed, 01 Mar
Set 1 95.00 102.50 110.00 60.00 75.00 75.00
Set 2 110.00 117.50 125.00 75.00
Set 3 125.00 132.50 140.00 87.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Thu, 09 Feb Thu, 16 Feb Thu, 23 Feb Thu, 02 Mar
Set 1 60.00 62.50 67.50 37.50 45.00 45.00
Set 2 67.50 72.50 77.50 45.00
Set 3 77.50 82.50 87.50 55.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Squat Fri, 10 Feb Fri, 17 Feb Fri, 24 Feb Fri, 03 Mar
Set 1 75.00 80.00 87.50 45.00 57.50 57.50
Set 2 87.50 92.50 97.50 57.50
Set 3 97.50 105.00 110.00 70.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 15 of 24 | 09/29/2017
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
CYCLE 6 06 Mar to 31 Mar 2017
Core Lift 1RM 90% Wendler Percentages
Shoulder Press 59 53 Week 1 Week 2 Week 3 Week 4
Deadlift 170 153 65% 70% 75% 40%
Bench 104 94 75% 80% 85% 50%
Squat 134 120 85% 90% 95% 60%
Core Lift
Shoulder Press Mon, 06 Mar Mon, 13 Mar Mon, 20 Mar Mon, 27 Mar Weeks 1 to 3 Week 4
Set 1 35.00 37.50 40.00 20.00 27.50 27.50
Set 2 40.00 42.50 45.00 27.50
Set 3 45.00 47.50 50.00 32.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Wed, 08 Mar Wed, 15 Mar Wed, 22 Mar Wed, 29 Mar
Set 1 100.00 107.50 115.00 60.00 77.50 77.50
Set 2 115.00 122.50 130.00 77.50
Set 3 130.00 137.50 145.00 92.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Thu, 09 Mar Thu, 16 Mar Thu, 23 Mar Thu, 30 Mar
Set 1 60.00 65.00 70.00 37.50 47.50 47.50
Set 2 70.00 75.00 80.00 47.50
Set 3 80.00 85.00 90.00 55.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Squat Fri, 10 Mar Fri, 17 Mar Fri, 24 Mar Fri, 31 Mar
Set 1 77.50 85.00 90.00 47.50 60.00 60.00
Set 2 90.00 97.50 102.50 60.00
Set 3 102.50 107.50 115.00 72.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 16 of 24 | 09/29/2017
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
CYCLE 7 03 Apr to 28 Apr 2017
Core Lift 1RM 90% Wendler Percentages
Shoulder Press 62 56 Week 1 Week 2 Week 3 Week 4
Deadlift 175 158 65% 70% 75% 40%
Bench 107 96 75% 80% 85% 50%
Squat 139 125 85% 90% 95% 60%
Core Lift
Shoulder Press Mon, 03 Apr Mon, 10 Apr Mon, 17 Apr Mon, 24 Apr Weeks 1 to 3 Week 4
Set 1 35.00 40.00 42.50 22.50 27.50 27.50
Set 2 42.50 45.00 47.50 27.50
Set 3 47.50 50.00 52.50 32.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Wed, 05 Apr Wed, 12 Apr Wed, 19 Apr Wed, 26 Apr
Set 1 102.50 110.00 117.50 62.50 80.00 80.00
Set 2 117.50 125.00 135.00 80.00
Set 3 135.00 142.50 150.00 95.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Thu, 06 Apr Thu, 13 Apr Thu, 20 Apr Thu, 27 Apr
Set 1 62.50 67.50 72.50 37.50 47.50 47.50
Set 2 72.50 77.50 82.50 47.50
Set 3 82.50 87.50 90.00 57.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Squat Fri, 07 Apr Fri, 14 Apr Fri, 21 Apr Fri, 28 Apr
Set 1 82.50 87.50 95.00 50.00 62.50 62.50
Set 2 95.00 100.00 107.50 62.50
Set 3 107.50 112.50 120.00 75.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 17 of 24 | 09/29/2017
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
CYCLE 8 01 May to 26 May 2017
Core Lift 1RM 90% Wendler Percentages
Shoulder Press 64 58 Week 1 Week 2 Week 3 Week 4
Deadlift 181 163 65% 70% 75% 40%
Bench 109 99 75% 80% 85% 50%
Squat 145 130 85% 90% 95% 60%
Core Lift
Shoulder Press Mon, 01 May Mon, 08 May Mon, 15 May Mon, 22 May Weeks 1 to 3 Week 4
Set 1 37.50 40.00 42.50 22.50 30.00 30.00
Set 2 42.50 47.50 50.00 30.00
Set 3 50.00 52.50 55.00 35.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Wed, 03 May Wed, 10 May Wed, 17 May Wed, 24 May
Set 1 105.00 115.00 122.50 65.00 82.50 82.50
Set 2 122.50 130.00 137.50 82.50
Set 3 137.50 147.50 155.00 97.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Thu, 04 May Thu, 11 May Thu, 18 May Thu, 25 May
Set 1 65.00 70.00 75.00 40.00 50.00 50.00
Set 2 75.00 80.00 82.50 50.00
Set 3 82.50 87.50 92.50 60.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Squat Fri, 05 May Fri, 12 May Fri, 19 May Fri, 26 May
Set 1 85.00 92.50 97.50 52.50 65.00 65.00
Set 2 97.50 105.00 110.00 65.00
Set 3 110.00 117.50 125.00 77.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 18 of 24 | 09/29/2017
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
CYCLE 9 29 May to 23 Jun 2017
Core Lift 1RM 90% Wendler Percentages
Shoulder Press 67 61 Week 1 Week 2 Week 3 Week 4
Deadlift 186 168 65% 70% 75% 40%
Bench 112 101 75% 80% 85% 50%
Squat 150 135 85% 90% 95% 60%
Core Lift
Shoulder Press Mon, 29 May Mon, 05 Jun Mon, 12 Jun Mon, 19 Jun Weeks 1 to 3 Week 4
Set 1 40.00 42.50 45.00 25.00 30.00 30.00
Set 2 45.00 47.50 52.50 30.00
Set 3 52.50 55.00 57.50 37.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Wed, 31 May Wed, 07 Jun Wed, 14 Jun Wed, 21 Jun
Set 1 110.00 117.50 125.00 67.50 85.00 85.00
Set 2 125.00 135.00 142.50 85.00
Set 3 142.50 150.00 160.00 100.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Thu, 01 Jun Thu, 08 Jun Thu, 15 Jun Thu, 22 Jun
Set 1 65.00 70.00 75.00 40.00 50.00 50.00
Set 2 75.00 80.00 85.00 50.00
Set 3 85.00 90.00 95.00 60.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Squat Fri, 02 Jun Fri, 09 Jun Fri, 16 Jun Fri, 23 Jun
Set 1 87.50 95.00 102.50 55.00 67.50 67.50
Set 2 102.50 107.50 115.00 67.50
Set 3 115.00 122.50 127.50 80.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 19 of 24 | 09/29/2017
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
CYCLE 10 26 Jun to 21 Jul 2017
Core Lift 1RM 90% Wendler Percentages
Shoulder Press 70 63 Week 1 Week 2 Week 3 Week 4
Deadlift 192 173 65% 70% 75% 40%
Bench 115 104 75% 80% 85% 50%
Squat 156 140 85% 90% 95% 60%
Core Lift
Shoulder Press Mon, 26 Jun Mon, 03 Jul Mon, 10 Jul Mon, 17 Jul Weeks 1 to 3 Week 4
Set 1 40.00 45.00 47.50 25.00 32.50 32.50
Set 2 47.50 50.00 52.50 32.50
Set 3 52.50 57.50 60.00 37.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Wed, 28 Jun Wed, 05 Jul Wed, 12 Jul Wed, 19 Jul
Set 1 112.50 120.00 130.00 70.00 87.50 87.50
Set 2 130.00 137.50 147.50 87.50
Set 3 147.50 155.00 165.00 102.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Thu, 29 Jun Thu, 06 Jul Thu, 13 Jul Thu, 20 Jul
Set 1 67.50 72.50 77.50 42.50 52.50 52.50
Set 2 77.50 82.50 87.50 52.50
Set 3 87.50 92.50 97.50 62.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Squat Fri, 30 Jun Fri, 07 Jul Fri, 14 Jul Fri, 21 Jul
Set 1 92.50 97.50 105.00 55.00 70.00 70.00
Set 2 105.00 112.50 120.00 70.00
Set 3 120.00 127.50 132.50 85.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 20 of 24 | 09/29/2017
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
CYCLE 11 24 Jul to 18 Aug 2017
Core Lift 1RM 90% Wendler Percentages
Shoulder Press 73 66 Week 1 Week 2 Week 3 Week 4
Deadlift 198 178 65% 70% 75% 40%
Bench 118 106 75% 80% 85% 50%
Squat 162 145 85% 90% 95% 60%
Core Lift
Shoulder Press Mon, 24 Jul Mon, 31 Jul Mon, 07 Aug Mon, 14 Aug Weeks 1 to 3 Week 4
Set 1 42.50 45.00 50.00 25.00 32.50 32.50
Set 2 50.00 52.50 55.00 32.50
Set 3 55.00 60.00 62.50 40.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Wed, 26 Jul Wed, 02 Aug Wed, 09 Aug Wed, 16 Aug
Set 1 115.00 125.00 132.50 70.00 90.00 90.00
Set 2 132.50 142.50 150.00 90.00
Set 3 150.00 160.00 170.00 107.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Thu, 27 Jul Thu, 03 Aug Thu, 10 Aug Thu, 17 Aug
Set 1 70.00 75.00 80.00 42.50 52.50 52.50
Set 2 80.00 85.00 90.00 52.50
Set 3 90.00 95.00 100.00 62.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Squat Fri, 28 Jul Fri, 04 Aug Fri, 11 Aug Fri, 18 Aug
Set 1 95.00 102.50 110.00 57.50 72.50 72.50
Set 2 110.00 117.50 122.50 72.50
Set 3 122.50 130.00 137.50 87.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 21 of 24 | 09/29/2017
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
CYCLE 12 21 Aug to 15 Sep 2017
Core Lift 1RM 90% Wendler Percentages
Shoulder Press 76 68 Week 1 Week 2 Week 3 Week 4
Deadlift 203 183 65% 70% 75% 40%
Bench 121 109 75% 80% 85% 50%
Squat 167 150 85% 90% 95% 60%
Core Lift
Shoulder Press Mon, 21 Aug Mon, 28 Aug Mon, 04 Sep Mon, 11 Sep Weeks 1 to 3 Week 4
Set 1 45.00 47.50 50.00 27.50 35.00 35.00
Set 2 50.00 55.00 57.50 35.00
Set 3 57.50 60.00 65.00 40.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Wed, 23 Aug Wed, 30 Aug Wed, 06 Sep Wed, 13 Sep
Set 1 120.00 127.50 137.50 72.50 92.50 92.50
Set 2 137.50 145.00 155.00 92.50
Set 3 155.00 165.00 172.50 110.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Thu, 24 Aug Thu, 31 Aug Thu, 07 Sep Thu, 14 Sep
Set 1 70.00 75.00 82.50 42.50 55.00 55.00
Set 2 82.50 87.50 92.50 55.00
Set 3 92.50 97.50 102.50 65.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Squat Fri, 25 Aug Fri, 01 Sep Fri, 08 Sep Fri, 15 Sep
Set 1 97.50 105.00 112.50 60.00 75.00 75.00
Set 2 112.50 120.00 127.50 75.00
Set 3 127.50 135.00 142.50 90.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 22 of 24 | 09/29/2017
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
CYCLE 13 18 Sep to 13 Oct 2017
Core Lift 1RM 90% Wendler Percentages
Shoulder Press 78 71 Week 1 Week 2 Week 3 Week 4
Deadlift 209 188 65% 70% 75% 40%
Bench 123 111 75% 80% 85% 50%
Squat 173 155 85% 90% 95% 60%
Core Lift
Shoulder Press Mon, 18 Sep Mon, 25 Sep Mon, 02 Oct Mon, 09 Oct Weeks 1 to 3 Week 4
Set 1 45.00 50.00 52.50 27.50 35.00 35.00
Set 2 52.50 57.50 60.00 35.00
Set 3 60.00 62.50 67.50 42.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Wed, 20 Sep Wed, 27 Sep Wed, 04 Oct Wed, 11 Oct
Set 1 122.50 132.50 140.00 75.00 95.00 95.00
Set 2 140.00 150.00 160.00 95.00
Set 3 160.00 170.00 177.50 112.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Thu, 21 Sep Thu, 28 Sep Thu, 05 Oct Thu, 12 Oct
Set 1 72.50 77.50 82.50 45.00 55.00 55.00
Set 2 82.50 90.00 95.00 55.00
Set 3 95.00 100.00 105.00 67.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Squat Fri, 22 Sep Fri, 29 Sep Fri, 06 Oct Fri, 13 Oct
Set 1 100.00 110.00 117.50 62.50 77.50 77.50
Set 2 117.50 125.00 132.50 77.50
Set 3 132.50 140.00 147.50 92.50 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 23 of 24 | 09/29/2017
CYCLE: 1 2 3 4 5 6 7 8 9 10 11 12 13
17 Oct 2016 14 Nov 2016 12 Dec 2016 09 Jan 2017 06 Feb 2017 06 Mar 2017 03 Apr 2017 01 May 2017 29 May 2017 26 Jun 2017 24 Jul 2017 21 Aug 2017 18 Sep 2017
Weight 84.60 300.00
Average Weight 192.30
1RM Projection (Top Workset)
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
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
Bench #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 #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
Shoulder Press Ratio - - - - - - - - - - - - -
Deadlift Ratio - - - - - - - - - - - - -
Bench Ratio - - - - - - - - - - - - -
Squat Ratio - - - - - - - - - - - - -
GRAPHS:

Shoulder Press Deadlift


12.00 12.00

10.00 10.00

8.00 8.00

6.00 6.00

4.00 4.00

2.00 2.00

- -
6
16 6 17 17 17 7 17 17 17 7 7 7 6 6 6 17 17 17 7 17 17 17 7 7 7
0 01 01 20 20 20 01 20 y 2 0 20 01 01 01 01 01 01 20 20 20 01 20 y 2 0 n 20 01 01 01
t2v2 c2 n b ar r2 ay n l 2 ug 2 ep 2 t2 v2 c2 n b ar r2 ay l 2 ug 2 ep 2
Oc No De 9 Ja 6
Fe M Ap M M
a
6
Ju 4
Ju A S Oc No De 9 Ja 6
Fe M Ap M M
a
6
Ju 4
Ju A S
17 1 4 12 0 0 06 03
01 29 2 2 21 18 17 14 12 0 0 06 0 3
01 29 2 2 2 1 18

Bench Squat
12.00 12.00

10.00 10.00

8.00 8.00

6.00 6.00

4.00 4.00

2.00 2.00

- -
6 6 6 17 17
17 17 17 17 17 17 17 17 6 6 6 17 17 17 17 17 17 17 17 17 17
2 01 01 01 20 20 20 20 y 20 y 2 0 20 20 g 20 20 2 01 01 01 20 20 20 20 y 20 y 2 0 20 2 0 g 20 20
ct v2 c2 n b ar pr a n ul ep ct v2 c2 n b ar pr a n ul ep
O No De Ja Fe M A M
a
M Ju J Au S O No De 9 Ja Fe M A M
a
M Ju J Au S
17 14 12 09 06 06 03 01 29 26 24 21 18 17 14 12 0 06 06 03 01 29 26 24 21 18

Shoulder Press Ratio Deadlift 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
- -
6 6 6 17 17 17 17 17 17 17 7 7 7 6 6 6 17 17 17 17 17 17 17 7 7 7
01 01 01 20 20 20 20 y 20 y 2 0 20 01 01 01 01 01 01 20 20 20 20 y 20 y 2 0 20 01 01 01
t2 v2 c2 n b ar pr n l 2 ug 2 ep 2 t2 v2 c2 n b ar pr n l 2 ug 2 ep 2
Oc No De 9 Ja Fe M A M
a
M
a Ju 4
Ju A S Oc No De 9 Ja Fe M A M
a
M
a Ju 4
Ju A S
17 14 12 0 06 06 03 01 29 26 2 21 18 17 14 12 0 06 06 03 01 29 26 2 21 18

Bench Ratio Squat 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
- -
6 6 6 17 17 17 7 17 17 17 7 7 7 6 6 6 17 17 17 7 17 17 17 7 7 7
01 01 01 20 20 20 01 20 y 2 0 20 01 01 01 01 01 01 20 20 20 01 20 y 2 0 n 20 01 01 01
t2 v2 c2 n b ar r2 ay n l 2 ug 2 ep 2 t2 v2 c2 n b ar r2 ay l 2 ug 2 ep 2
Oc No De 9 Ja 6
Fe M Ap M M
a
6
Ju 4
Ju A S Oc No De 9 Ja 6
Fe M Ap M M
a
6
Ju 4
Ju A S
17 14 12 0 0 06 03
01 29 2 2 21 18 17 14 12 0 0 06 0 3
01 29 2 2 2 1 18

350.00
Weight
300.00
250.00
200.00
150.00
100.00
50.00
0.00
6 16 16 17 17 17 17 17 17 17 17 17 17
01 20 20 20 20 20 20 20 20 20 20 20 20
t2 ov ec n b ar pr ay ay n ul ug ep
Oc N D Ja Fe M A M M Ju J A S
17 14 12 09 06 06 03 01 29 26 24 21 18