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Progress Tracker
The Progress Tracker is 100% synced with your latest workout numbers. Just enter the number of reps done and the estimated 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, er 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 w 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 will 2, the rep goal will be generated by adding 5lbs to your previous week's (week 1) estimated 1RM and the same concept works - If you are unable to get the number of reps recommended but the estimated 1RM is still greater than your current working 1RM 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 will be c 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 order to 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 an estima 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 350, whic Therefore in week 2, the calculator will again add 5lbs to my current working 1RM of 365 and calculate the rep goal. In this scen 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. Yo 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 yo
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 5lbs. 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 1RM The Weight Calculator tells you the how much weight you need to do for a certain number of reps to achieve a certain 1RM 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 this work 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 th 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. T programmers for debugging, code refactoring, or development of future versions.
ksheet
the Boxes Highlighted in Grey
By Pazienxa
ss Tracker
number of reps done and the estimated 1RM will be automatically graphed and logged. h and tracker will be adjusted to correctly reflect this! urse, is done automatically for you. et!
djustment
the Stall Adjustment. As much as we all want never ending progress, there comes a eadjusting 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 d.
p Goals
e the rep goal, your estimated 1RM will be at least 5lbs more than your working 1RM In week ed 1RM and the same concept works for week 3 if you get the rep goal. l greater than your current working 1RM, the following week's rep goal will still be generated
ek, the rep goal for next week will be calculated such that you will beat your current working
calculator also tells me that in order to beat my working 1RM of 365 by 5lbs, I will need to get
f I only get 330x5, that is still an estimated max of 370. at puts my estimated 1RM at 350, which is lower than my current working 1RM of 365. and calculate the rep goal. In this scenario it will be 330x5 which gives an estimated 1RM of
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
umber of reps of weight to achive a certain 1RM er of reps to achieve a certain 1RM
that I accidentally deleted. In this worksheet, if you don't need to modify it, you won't be
redits
without my direct consent or approval. The raw version will only be released to serious
531 Start/Options
Weight Reps 1RM 90% Military Deadlift Bench Squat 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 Weight Multi Estimator Reps 1RM
5/3/1 Calculator
1RM Calculator Weight Reps 1RM Rep Goal Calculator Weight 1RM Rep
Cycle 1
Week 1 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 2 3x3
Weight Rep Goal 1RM Goal Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 2
Week 5 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 6 3x3
Weight Rep Goal 1RM Goal Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 3
Week 9 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 10 3x3
Weight Rep Goal 1RM Goal Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 4
Week 13 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 14 3x3
Weight Rep Goal 1RM Goal Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 5
Week 17 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 18 3x3
Weight Rep Goal 1RM Goal Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 6
Week 21 3x5
Weight Rep Goal 1RM Goal Reps Done 1RM
Week 22 3x3
Weight Rep Goal 1RM Goal Reps Done 1RM
Military
Military
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 7
Week 25 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 26 3x3
Weight Rep Goal 1RM Goal Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 8
Week 29 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 30 3x3
Weight Rep Goal 1RM Goal Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 9
Week 33 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 34 3x3
Weight Rep Goal 1RM Goal Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 10
Week 37 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 38 3x3
Weight Rep Goal 1RM Goal Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 11
Week 41 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 42 3x3
Weight Rep Goal 1RM Goal Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 12
Week 45 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 46 3x3
Weight Rep Goal 1RM Goal Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 13
Week 49 3x5
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 50 3x3
Weight Rep Goal 1RM Goal Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Created by Pazienxa
Cycle 1
Week 3 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 4 Deload
Weight Cycle 1 1RM Military Deadlift Bench Squat
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 2
Week 7 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 8 Deload
Weight Cycle 2 1RM Military Deadlift Bench Squat Stall
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 3
Week 11 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 12 Deload
Weight Cycle 3 1RM Military Deadlift Bench Stall
Bench
Bench
Squat
Squat
Cycle 4
Week 15 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 16 Deload
Weight Cycle 4 1RM Military Deadlift Bench Squat Stall
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 5
Week 19 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 20 Deload
Weight Cycle 5 1RM Military Deadlift Bench Squat Stall
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 6
Week 23 5/3/1
Weight Rep Goal 1RM Goal Reps Done 1RM
Week 24 Deload
Weight Cycle 6 1RM Stall
Military
Military
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 7
Week 27 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 28 Deload
Weight Cycle 7 1RM Military Deadlift Bench Squat Stall
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 8
Week 31 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 32 Deload
Weight Cycle 8 1RM Military Deadlift Bench Squat Stall
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 9
Week 35 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM
Week 36 Deload
Weight Military Cycle 9 1RM Military Deadlift Bench Squat Stall
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 10
Week 39 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 40 Deload
Weight Cycle 10 1RM Military Deadlift Bench Squat Stall
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 11
Week 43 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 44 Deload
Weight Cycle 11 1RM Military Deadlift Bench Squat Stall
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 12
Week 47 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 48 Deload
Weight Cycle 12 1RM Military Deadlift Bench Squat Stall
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 13
Week 51 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Military
Week 52 Deload
Weight Cycle 13 1RM Military Deadlift Bench Squat
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
Military
265 245 225 475 205 425 185 165 145 125 1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51 375 325 275 575 525
Bench
315 295 275 255 235 215 195 175 155 1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51 325 275 475 425 375 575 525
gress Tracker
v1.0
By Pazienxa
Deadlift
575 525 475 425 375 325 275 1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51
Cycle
Squat
575 525 475 425 375 325 275 1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51
13
12
11
10
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
3/5/1 Powerlifting
1RM Calculator Weight Reps 1RM Rep Goal Calculator Weight 1RM Rep
Cycle 1
Week 1 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military
Week 2 3x5
Weight Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 2
Week 5 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military
Week 6 3x5
Weight Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 3
Week 9 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military
Week 10 3x5
Weight Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 4
Week 13 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military
Week 14 3x5
Weight Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 5
Week 17 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military
Week 18 3x5
Weight Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 6
Week 21 3x3
Weight Rep Goal 1RM Goal Reps Done 1RM Singles x3
Week 22 3x5
Weight Reps Done 1RM
Military
Military
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 7
Week 25 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military
Week 26 3x5
Weight Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 8
Week 29 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military
Week 30 3x5
Weight Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 9
Week 33 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military
Week 34 3x5
Weight Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 10
Week 37 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military
Week 38 3x5
Weight Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 11
Week 41 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military
Week 42 3x5
Weight Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 12
Week 45 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military
Week 46 3x5
Weight Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 13
Week 49 3x3
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x3 Military
Week 50 3x5
Weight Reps Done 1RM
Deadlift
Deadlift
Bench
Bench
Squat
Squat
/1 Powerlifting
Created by Pazienxa
Start/Options
Cycle 1
Week 3 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military
Week 4 Deload
Weight Cycle 1 1RM Military Deadlift Bench Squat
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 2
Week 7 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military
Week 8 Deload
Weight Cycle 2 1RM Military Deadlift Bench Squat
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 3
Week 11 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military
Week 12 Deload
Weight Cycle 3 1RM Military Deadlift Bench
Bench
Bench
Squat
Squat
Cycle 4
Week 15 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military
Week 16 Deload
Weight Cycle 4 1RM Military Deadlift Bench Squat
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 5
Week 19 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military
Week 20 Deload
Weight Cycle 5 1RM Military Deadlift Bench Squat
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 6
Week 23 5/3/1
Weight Rep Goal 1RM Goal Reps Done 1RM Singles x2
Week 24 Deload
Weight Cycle 6 1RM
Military
Military
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 7
Week 27 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military
Week 28 Deload
Weight Cycle 7 1RM Military Deadlift Bench Squat
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 8
Week 31 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military
Week 32 Deload
Weight Cycle 8 1RM Military Deadlift Bench Squat
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 9
Week 35 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x2
Week 36 Deload
Weight Military Cycle 9 1RM Military Deadlift Bench Squat
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 10
Week 39 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military
Week 40 Deload
Weight Cycle 10 1RM Military Deadlift Bench Squat
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 11
Week 43 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military
Week 44 Deload
Weight Cycle 11 1RM Military Deadlift Bench Squat
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 12
Week 47 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military
Week 48 Deload
Weight Cycle 12 1RM Military Deadlift Bench Squat
Deadlift
Deadlift
Bench
Bench
Squat
Squat
Cycle 13
Week 51 5/3/1
Weight Military Rep Goal 1RM Goal Reps Done 1RM Singles x2 Military
Week 52 Deload
Weight Cycle 13 1RM Military Deadlift Bench Squat
Deadlift
Deadlift
Bench
Bench
Squat
Squat
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