Wendler's 5/3/1 Spreadsheet v1.

27
By Jon K / Poteto
Latest Version:

http://www.mediafire.com/?w4r5e59ghtc9c

Suggestions:

531spreadsheet@gmail.com

Hello and thank you for downloading! This spreadsheet was designed to be easy to use, functional, customizable AND
This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to l
This is not intended to teach you about the 5/3/1 program.
Buy Jim Wendler's 5/3/1 e-Book here
The spreadsheet currently only supports a 4 day template, with each lift performed per day. You can select identical
table (Inputs 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)

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.

Features:
Both kg and lbs work on this spreadsheet.
1RM calculator.
Choose your own increments per cycle or stick with Wendler's 10 and 5 lbs.
Enter the weight of the barbell at your gym. Most gyms should use 45 lbs or 20kg barbells (which have a difference of
Choose between displaying the full weight of the set (i.e. barbell plus all weights) or only one side (easier to remembe
Rounding to the nearest multiple of your choice.
Displays a full year's worth of cycles, in a readily printable format. Each cycle is printed on its own page.
An option to choose your own workout days (finally!) and re-order the workout.
Statistics page with fancypants graphs.
Don't like something? Change it.

Instructions:
Enter your best, consistent numbers per lift (weight including the bar and repetitions performed) to arrive at your the
You can rearrange your lifts if you'd like. Simply re-arrange or even type something else.
Enter your bodyweight on the first day of 5/3/1. This is so you can monitor your strength to weight ratio as you progr
Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this ONLY affects the input page).
Stick with Wendler's increments or enter your own.
Enter the weight of the barbell that you use.
Choose if you'd prefer having the weights shown per side of the barbell, or in aggregate.
Choose your preferred rounding value. For example, if I wanted weights shown in only multiples of 10 lbs, I would en
Choose your preferred Boring But Big % here.
When are you starting 5/3/1? Enter here. Note that this day must correspond with your first lift entered in #2.
Choose your workout days. This must be a consistent day for each lift, e.g. if you first squat on Monday, then all Mon
And you're done! View your completed 5/3/1 schedule here.
Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can
Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.

Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can
Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.
14. The statistics page tracks your performance on the top workset (1+) of the third week of each cycle. However this is o
Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires your bodyweight to be entered at
easy visual way to monitor your increases in strength as you progress through 5/3/1.
15. Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offe

CLICK TO GO
Inputs

5/3/1 Schedule

Statistics

se, functional, customizable AND easy on the eyes.

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

per day. You can select identical days if you perform more than one lift per day on the "Days worked out"

bells (which have a difference of about 1 lb or about 0.9kg).

only one side (easier to remember).

ed on its own page.

performed) to arrive at your theoretical 1RM.

se.
ngth to weight ratio as you progress through the 5/3/1 program.
affects the input page).

ate.
y multiples of 10 lbs, I would enter 10 here.

our first lift entered in #2.

squat on Monday, then all Mondays in the 13 cycles must be squats.

pears on its own page so you can bring printouts to the gym and leave your notebook at home. Simply hit

pears on its own page so you can bring printouts to the gym and leave your notebook at home. Simply hit

k of each cycle. However this is only useful if you consistently update the repetitions performed on the "PR:
ur bodyweight to be entered at the beginning of every cycle (on the input page). The graphs provide an

ote that I may not be able to offer you any support if your modification breaks the spreadsheet.

Core Lifts 1RM Calculator

Squat
Bench Press
Deadlift
Shoulder Press
Bodyweight on:
Control Panel
Unit of measurement:
Increment: Squat
Increment: Bench Press
Increment: Deadlift
Increment: Shoulder Press
Weight of the bar:
Show full weight:
Round to nearest:
Boring but Big %
Date Commencing 5/3/1:

Days worked out:

Weight
165.00
100.00
230.00
80.00

Reps

2-Jan-12
113.00

30-Jan-12

kg
5
2.5
5
2.5
20
Yes
5
50%
2-Jan-12

Mon
Wed
Fri
Sun
Day Matrix
Mon
Tue
Wed
Thu
Fri
Sat
Sun

3.00
9.00
1.00
5.00

1RM
174.71
128.60
230.00
90.01
27-Feb-12

Round
175
129
230
90
26-Mar-12

kg
kg
kg
kg
kg
kg
is a Monday
COL LOOKUP LOOK UP VALUE
2
0
2
4
6
Mon
0
1
2
3
4
5
6

Tue
6
0
1
2
3
4
5

DATE
Mon
Wed
Fri
Sun
Wed
5
6
0
1
2
3
4

Legend
Blue
Black/Grey

- Input cell
- Formula cell (feel free to modify if you are familiar with Excel formulas)

23-Apr-12

21-May-12

18-Jun-12

16-Jul-12

Thu
4
5
6
0
1
2
3

Fri
3
4
5
6
0
1
2

Sat
2
3
4
5
6
0
1

Sun
1
2
3
4
5
6
0

13-Aug-12

10-Sep-12

Excel formulas)

8-Oct-12

5-Nov-12

3-Dec-12

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 1

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

02 Jan to 29 Jan 2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

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

90%
175
129
230
90

158
116
207
81

Mon, 02 Jan
100.00
120.00
135.00
10
Wed, 04 Jan
75.00
85.00
100.00

Mon, 09 Jan
110.00
125.00
140.00

Fri, 06 Jan
135.00
155.00
175.00
Sun, 08 Jan
55.00
60.00
70.00

Wed, 11 Jan
80.00
95.00
105.00
Fri, 13 Jan
145.00
165.00
185.00
Sun, 15 Jan
55.00
65.00
75.00

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

Week 1
65%
75%
85%
Mon, 16 Jan
120.00
135.00
150.00
Wed, 18 Jan
85.00
100.00
110.00
Fri, 20 Jan
155.00
175.00
195.00
Sun, 22 Jan
60.00
70.00
75.00

Mon, 23 Jan
65.00
80.00
95.00
NA
Wed, 25 Jan
45.00
60.00
70.00
NA
Fri, 27 Jan
85.00
105.00
125.00
NA
Sun, 29 Jan
30.00
40.00
50.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
80.00

180.05

0.00%
#N/A

0.00%
#N/A

5 x 10
60.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
105.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
40.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 8 of 34 | 7/14/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 2

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

02 Jan to 26
29 Feb
Jan 2012
30

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

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

90%
181
132
236
93

163
119
212
84

Mon, 30 Jan
105.00
120.00
140.00

Mon, 06 Feb
115.00
130.00
145.00

Wed, 01 Feb
75.00
90.00
100.00
Fri, 03 Feb
140.00
160.00
180.00
Sun, 05 Feb
55.00
65.00
70.00

Wed, 08 Feb
85.00
95.00
105.00
Fri, 10 Feb
150.00
170.00
190.00
Sun, 12 Feb
60.00
65.00
75.00

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

Week 1
65%
75%
85%
Mon, 13 Feb
120.00
140.00
155.00
Wed, 15 Feb
90.00
100.00
115.00
Fri, 17 Feb
160.00
180.00
200.00
Sun, 19 Feb
65.00
70.00
80.00

Mon, 20 Feb
65.00
80.00
100.00
NA
Wed, 22 Feb
45.00
60.00
70.00
NA
Fri, 24 Feb
85.00
105.00
125.00
NA
Sun, 26 Feb
35.00
40.00
50.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
80.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
60.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
105.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
40.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 9 of 34 | 7/14/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 3

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

02Feb
Jan to
to 25
29 Mar
Jan 2012
27
2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

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

90%
186
135
241
96

168
121
217
86

Mon, 27 Feb
110.00
125.00
140.00

Mon, 05 Mar
115.00
135.00
150.00

Wed, 29 Feb
80.00
90.00
105.00
Fri, 02 Mar
140.00
165.00
185.00
Sun, 04 Mar
55.00
65.00
75.00

Wed, 07 Mar
85.00
95.00
110.00
Fri, 09 Mar
150.00
175.00
195.00
Sun, 11 Mar
60.00
70.00
75.00

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

Week 1
65%
75%
85%
Mon, 12 Mar
125.00
140.00
160.00
Wed, 14 Mar
90.00
105.00
115.00
Fri, 16 Mar
165.00
185.00
205.00
Sun, 18 Mar
65.00
75.00
80.00

Mon, 19 Mar
65.00
85.00
100.00
NA
Wed, 21 Mar
50.00
60.00
75.00
NA
Fri, 23 Mar
85.00
110.00
130.00
NA
Sun, 25 Mar
35.00
45.00
50.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
85.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
60.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
110.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
45.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 10 of 34 | 7/14/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 4

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

02Mar
Jan to
26
to 29
22 Jan
Apr2012
2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

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

90%
192
137
247
98

173
124
222
89

Mon, 26 Mar
110.00
130.00
145.00

Mon, 02 Apr
120.00
140.00
155.00

Wed, 28 Mar
80.00
95.00
105.00
Fri, 30 Mar
145.00
165.00
190.00
Sun, 01 Apr
60.00
65.00
75.00

Wed, 04 Apr
85.00
100.00
110.00
Fri, 06 Apr
155.00
180.00
200.00
Sun, 08 Apr
60.00
70.00
80.00

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

Week 1
65%
75%
85%
Mon, 09 Apr
130.00
145.00
165.00
Wed, 11 Apr
95.00
105.00
115.00
Fri, 13 Apr
165.00
190.00
210.00
Sun, 15 Apr
65.00
75.00
85.00

Mon, 16 Apr
70.00
85.00
105.00
NA
Wed, 18 Apr
50.00
60.00
75.00
NA
Fri, 20 Apr
90.00
110.00
135.00
NA
Sun, 22 Apr
35.00
45.00
55.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
85.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
60.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
110.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
45.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 11 of 34 | 7/14/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 5

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

02Apr
Jan to
to 20
29 May
Jan 2012
23
2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

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

90%
197
140
252
101

178
126
227
91

Mon, 23 Apr
115.00
135.00
150.00

Mon, 30 Apr
125.00
140.00
160.00

Wed, 25 Apr
80.00
95.00
105.00
Fri, 27 Apr
150.00
170.00
195.00
Sun, 29 Apr
60.00
70.00
75.00

Wed, 02 May
90.00
100.00
115.00
Fri, 04 May
160.00
180.00
205.00
Sun, 06 May
65.00
75.00
80.00

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

Week 1
65%
75%
85%
Mon, 07 May
135.00
150.00
170.00
Wed, 09 May
95.00
105.00
120.00
Fri, 11 May
170.00
195.00
215.00
Sun, 13 May
70.00
75.00
85.00

Mon, 14 May
70.00
90.00
105.00
NA
Wed, 16 May
50.00
65.00
75.00
NA
Fri, 18 May
90.00
115.00
135.00
NA
Sun, 20 May
35.00
45.00
55.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
90.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
65.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
115.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
45.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 12 of 34 | 7/14/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 6

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

02May
Jan to
21
to29
17Jan
Jun2012
2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

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

90%
203
143
258
104

183
129
232
94

Mon, 21 May
120.00
135.00
155.00

Mon, 28 May
130.00
145.00
165.00

Wed, 23 May
85.00
95.00
110.00
Fri, 25 May
150.00
175.00
195.00
Sun, 27 May
60.00
70.00
80.00

Wed, 30 May
90.00
105.00
115.00
Fri, 01 Jun
160.00
185.00
210.00
Sun, 03 Jun
65.00
75.00
85.00

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

Week 1
65%
75%
85%
Mon, 04 Jun
135.00
155.00
175.00
Wed, 06 Jun
95.00
110.00
120.00
Fri, 08 Jun
175.00
195.00
220.00
Sun, 10 Jun
70.00
80.00
90.00

Mon, 11 Jun
75.00
90.00
110.00
NA
Wed, 13 Jun
50.00
65.00
75.00
NA
Fri, 15 Jun
95.00
115.00
140.00
NA
Sun, 17 Jun
35.00
45.00
55.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
90.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
65.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
115.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
45.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 13 of 34 | 7/14/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 7

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

02
2012
18 Jan
Jun to
to 29
15 Jan
Jul 2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

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

90%
208
146
263
107

188
131
237
96

Mon, 18 Jun
120.00
140.00
160.00

Mon, 25 Jun
130.00
150.00
170.00

Wed, 20 Jun
85.00
100.00
110.00
Fri, 22 Jun
155.00
180.00
200.00
Sun, 24 Jun
60.00
70.00
80.00

Wed, 27 Jun
90.00
105.00
120.00
Fri, 29 Jun
165.00
190.00
215.00
Sun, 01 Jul
65.00
75.00
85.00

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

Week 1
65%
75%
85%
Mon, 02 Jul
140.00
160.00
180.00
Wed, 04 Jul
100.00
110.00
125.00
Fri, 06 Jul
180.00
200.00
225.00
Sun, 08 Jul
70.00
80.00
90.00

Mon, 09 Jul
75.00
95.00
115.00
NA
Wed, 11 Jul
50.00
65.00
80.00
NA
Fri, 13 Jul
95.00
120.00
140.00
NA
Sun, 15 Jul
40.00
50.00
60.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
95.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
65.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
120.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
50.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 14 of 34 | 7/14/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 8

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

02
to12
29Aug
Jan 2012
16 Jan
Jul to

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

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

90%
214
148
269
109

193
134
242
99

Mon, 16 Jul
125.00
145.00
165.00

Mon, 23 Jul
135.00
155.00
175.00

Wed, 18 Jul
85.00
100.00
115.00
Fri, 20 Jul
155.00
180.00
205.00
Sun, 22 Jul
65.00
75.00
85.00

Wed, 25 Jul
95.00
105.00
120.00
Fri, 27 Jul
170.00
195.00
220.00
Sun, 29 Jul
70.00
80.00
90.00

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

Week 1
65%
75%
85%
Mon, 30 Jul
145.00
165.00
185.00
Wed, 01 Aug
100.00
115.00
125.00
Fri, 03 Aug
180.00
205.00
230.00
Sun, 05 Aug
75.00
85.00
95.00

Mon, 06 Aug
75.00
95.00
115.00
NA
Wed, 08 Aug
55.00
65.00
80.00
NA
Fri, 10 Aug
95.00
120.00
145.00
NA
Sun, 12 Aug
40.00
50.00
60.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
95.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
65.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
120.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
50.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 15 of 34 | 7/14/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 9

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

02 Aug
Jan to 29
13
09 Jan
Sep 2012
2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

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

90%
219
151
274
112

198
136
247
101

Mon, 13 Aug
130.00
150.00
170.00

Mon, 20 Aug
140.00
160.00
180.00

Wed, 15 Aug
90.00
100.00
115.00
Fri, 17 Aug
160.00
185.00
210.00
Sun, 19 Aug
65.00
75.00
85.00

Wed, 22 Aug
95.00
110.00
120.00
Fri, 24 Aug
175.00
200.00
220.00
Sun, 26 Aug
70.00
80.00
90.00

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

Week 1
65%
75%
85%
Mon, 27 Aug
150.00
170.00
190.00
Wed, 29 Aug
100.00
115.00
130.00
Fri, 31 Aug
185.00
210.00
235.00
Sun, 02 Sep
75.00
85.00
95.00

Mon, 03 Sep
80.00
100.00
120.00
NA
Wed, 05 Sep
55.00
70.00
80.00
NA
Fri, 07 Sep
100.00
125.00
150.00
NA
Sun, 09 Sep
40.00
50.00
60.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
100.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
70.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
125.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
50.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 16 of 34 | 7/14/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 10

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

02 Sep
Jan to 29
10
07 Jan
Oct 2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

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

90%
225
154
280
115

203
139
252
104

Mon, 10 Sep
130.00
150.00
170.00

Mon, 17 Sep
140.00
160.00
180.00

Wed, 12 Sep
90.00
105.00
120.00
Fri, 14 Sep
165.00
190.00
215.00
Sun, 16 Sep
65.00
80.00
90.00

Wed, 19 Sep
95.00
110.00
125.00
Fri, 21 Sep
175.00
200.00
225.00
Sun, 23 Sep
70.00
85.00
95.00

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

Week 1
65%
75%
85%
Mon, 24 Sep
150.00
170.00
190.00
Wed, 26 Sep
105.00
120.00
130.00
Fri, 28 Sep
190.00
215.00
240.00
Sun, 30 Sep
80.00
90.00
100.00

Mon, 01 Oct
80.00
100.00
120.00
NA
Wed, 03 Oct
55.00
70.00
85.00
NA
Fri, 05 Oct
100.00
125.00
150.00
NA
Sun, 07 Oct
40.00
50.00
60.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
100.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
70.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
125.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
50.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 17 of 34 | 7/14/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 11

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

02 Oct
Jan to 04
29 Nov
Jan 2012
08
2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

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

90%
231
157
286
118

208
141
257
106

Mon, 08 Oct
135.00
155.00
175.00

Mon, 15 Oct
145.00
165.00
185.00

Wed, 10 Oct
90.00
105.00
120.00
Fri, 12 Oct
165.00
195.00
220.00
Sun, 14 Oct
70.00
80.00
90.00

Wed, 17 Oct
100.00
115.00
125.00
Fri, 19 Oct
180.00
205.00
230.00
Sun, 21 Oct
75.00
85.00
95.00

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

Week 1
65%
75%
85%
Mon, 22 Oct
155.00
175.00
195.00
Wed, 24 Oct
105.00
120.00
135.00
Fri, 26 Oct
195.00
220.00
245.00
Sun, 28 Oct
80.00
90.00
100.00

Mon, 29 Oct
85.00
105.00
125.00
NA
Wed, 31 Oct
55.00
70.00
85.00
NA
Fri, 02 Nov
105.00
130.00
155.00
NA
Sun, 04 Nov
40.00
55.00
65.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
105.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
70.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
130.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
55.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 18 of 34 | 7/14/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 12

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

02Nov
Jan to 29
05
02 Jan
Dec2012
2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

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

90%
236
160
291
121

213
144
262
109

Mon, 05 Nov
140.00
160.00
180.00

Mon, 12 Nov
150.00
170.00
190.00

Wed, 07 Nov
95.00
110.00
120.00
Fri, 09 Nov
170.00
195.00
225.00
Sun, 11 Nov
70.00
80.00
90.00

Wed, 14 Nov
100.00
115.00
130.00
Fri, 16 Nov
185.00
210.00
235.00
Sun, 18 Nov
75.00
85.00
100.00

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

Week 1
65%
75%
85%
Mon, 19 Nov
160.00
180.00
200.00
Wed, 21 Nov
110.00
120.00
135.00
Fri, 23 Nov
195.00
225.00
250.00
Sun, 25 Nov
80.00
90.00
105.00

Mon, 26 Nov
85.00
105.00
130.00
NA
Wed, 28 Nov
55.00
70.00
85.00
NA
Fri, 30 Nov
105.00
130.00
155.00
NA
Sun, 02 Dec
45.00
55.00
65.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
105.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
70.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
130.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
55.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 19 of 34 | 7/14/2012

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 13

Week 4: 3x5 (Deload)

Week 1 PR 1RM

Week 2 PR 1RM

Week 3 PR 1RM

Boring But Big: 50.00%

02 Dec
Jan to 29
03
30 Jan
Dec 2012
2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

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

90%
242
162
297
123

218
146
267
111

Mon, 03 Dec
140.00
165.00
185.00

Mon, 10 Dec
150.00
175.00
195.00

Wed, 05 Dec
95.00
110.00
125.00
Fri, 07 Dec
175.00
200.00
225.00
Sun, 09 Dec
70.00
85.00
95.00

Wed, 12 Dec
100.00
115.00
130.00
Fri, 14 Dec
185.00
215.00
240.00
Sun, 16 Dec
80.00
90.00
100.00

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

Week 1
65%
75%
85%
Mon, 17 Dec
165.00
185.00
205.00
Wed, 19 Dec
110.00
125.00
140.00
Fri, 21 Dec
200.00
225.00
255.00
Sun, 23 Dec
85.00
95.00
105.00

Mon, 24 Dec
85.00
110.00
130.00
NA
Wed, 26 Dec
60.00
75.00
90.00
NA
Fri, 28 Dec
105.00
135.00
160.00
NA
Sun, 30 Dec
45.00
55.00
65.00
NA

Week 4
40%
50%
60%
Weeks 1 to 3
110.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
75.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10
135.00

#N/A

0.00%
#N/A

0.00%
#N/A

5x8
55.00

#N/A

0.00%
#N/A

0.00%
#N/A

5 x 10

Page 20 of 34 | 7/14/2012

Boring But Big: 50.00%

Week 4
80.00

3 x 10
60.00

3 x 10
105.00

3x8
40.00

3 x 10

Page 21 of 34 | 7/14/2012

Boring But Big: 50.00%

Week 4
80.00

3 x 10
60.00

3 x 10
105.00

3x8
40.00

3 x 10

Page 22 of 34 | 7/14/2012

Boring But Big: 50.00%

Week 4
85.00

3 x 10
60.00

3 x 10
110.00

3x8
45.00

3 x 10

Page 23 of 34 | 7/14/2012

Boring But Big: 50.00%

Week 4
85.00

3 x 10
60.00

3 x 10
110.00

3x8
45.00

3 x 10

Page 24 of 34 | 7/14/2012

Boring But Big: 50.00%

Week 4
90.00

3 x 10
65.00

3 x 10
115.00

3x8
45.00

3 x 10

Page 25 of 34 | 7/14/2012

Boring But Big: 50.00%

Week 4
90.00

3 x 10
65.00

3 x 10
115.00

3x8
45.00

3 x 10

Page 26 of 34 | 7/14/2012

Boring But Big: 50.00%

Week 4
95.00

3 x 10
65.00

3 x 10
120.00

3x8
50.00

3 x 10

Page 27 of 34 | 7/14/2012

Boring But Big: 50.00%

Week 4
95.00

3 x 10
65.00

3 x 10
120.00

3x8
50.00

3 x 10

Page 28 of 34 | 7/14/2012

Boring But Big: 50.00%

Week 4
100.00

3 x 10
70.00

3 x 10
125.00

3x8
50.00

3 x 10

Page 29 of 34 | 7/14/2012

Boring But Big: 50.00%

Week 4
100.00

3 x 10
70.00

3 x 10
125.00

3x8
50.00

3 x 10

Page 30 of 34 | 7/14/2012

Boring But Big: 50.00%

Week 4
105.00

3 x 10
70.00

3 x 10
130.00

3x8
55.00

3 x 10

Page 31 of 34 | 7/14/2012

Boring But Big: 50.00%

Week 4
105.00

3 x 10
70.00

3 x 10
130.00

3x8
55.00

3 x 10

Page 32 of 34 | 7/14/2012

Boring But Big: 50.00%

Week 4
110.00

3 x 10
75.00

3 x 10
135.00

3x8
55.00

3 x 10

Page 33 of 34 | 7/14/2012

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

1
02 Jan 2012
113.00

145.58
107.31
191.33
74.87
1.29
0.95
1.69
0.66

2
30 Jan 2012
NA

3
4
27 Feb 2012 26 Mar 2012
NA
NA

5
23 Apr 2012
NA

6
21 May 2012
NA

7
18 Jun 2012
NA
113.00
173.31
121.18
219.06
88.73

177.93
123.49
223.68
91.04

182.55
125.80
228.30
93.35

187.17
128.11
232.92
95.67

191.79
130.42
237.55
97.98

196.41
132.73
242.17
100.29

201.04
135.04
246.79
102.60

Bench Press
160.00
140.00
120.00
100.00
80.00
60.00
40.00
20.00
-

50.00

Deadlift

Shoulder Press

300.00

120.00

250.00

100.00

200.00

80.00

150.00

60.00

100.00

40.00

50.00

20.00

Squat Ratio
1.40

Bench Press Ratio

1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

1.20

1.00
0.80
0.60

0.40
0.20

Deadlift Ratio
1.80
1.60
1.40
1.20
1.00
0.80
0.60
0.40
0.20
-

0.00

Shoulder Press Ratio

0.70
0.60
0.50
0.40

0.30
0.20

0.10
-

Weight

20.00

13
03 Dec 2012
NA

168.69
118.87
214.44
86.42

100.00

40.00

12
05 Nov 2012
NA

164.06
116.55
209.82
84.11

200.00

60.00

11
08 Oct 2012
NA

159.44
114.24
205.20
81.80

150.00

80.00

10
10 Sep 2012
NA

154.82
111.93
200.57
79.49

Squat

100.00

9
13 Aug 2012
NA

150.20
109.62
195.95
77.18

250.00

120.00

8
16 Jul 2012
NA