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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 le
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 d
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)

Features:
1. Both kg and lbs work on this spreadsheet.
2. 1RM calculator.
3. Choose your own increments per cycle or stick with Wendler's 10 and 5 lbs.
4. Enter the weight of the barbell at your gym. Most gyms should use 45 lbs or 20kg barbells (which have a difference of
5. Choose between displaying the full weight of the set (i.e. barbell plus all weights) or only one side (easier to remembe
6. Rounding to the nearest multiple of your choice.
7. Displays a full year's worth of cycles, in a readily printable format. Each cycle is printed on its own page.
8. An option to choose your own workout days (finally!) and re-order the workout.
9. Statistics page with fancypants graphs.
10. Don't like something? Change it.

Instructions:
1. Enter your best, consistent numbers per lift (weight including the bar and repetitions performed) to arrive at your theo
2. You can rearrange your lifts if you'd like. Simply re-arrange or even type something else.
3. Enter your bodyweight on the first day of 5/3/1. This is so you can monitor your strength to weight ratio as you progre
4. Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this ONLY affects the input page).
5. Stick with Wendler's increments or enter your own.
6. Enter the weight of the barbell that you use.
7. Choose if you'd prefer having the weights shown per side of the barbell, or in aggregate.
8. Choose your preferred rounding value. For example, if I wanted weights shown in only multiples of 10 lbs, I would ente
9. Choose your preferred Boring But Big % here.
10. When are you starting 5/3/1? Enter here. Note that this day must correspond with your first lift entered in #2.
11. Choose your workout days. This must be a consistent day for each lift, e.g. if you first squat on Monday, then all Mond
12. And you're done! View your completed 5/3/1 schedule here.
13. 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 on
"PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires your bodyweight to be entered
an 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 offer
CLICK TO GO

Inputs 5/3/1 Schedule Statistics

use, 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"

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


only one side (easier to remember).

ted on its own page.

s performed) to arrive at your theoretical 1RM.


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

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

our first lift entered in #2.


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

ppears 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
res your bodyweight to be entered at the beginning of every cycle (on the input page). The graphs provide
3/1.

ote that I may not be able to offer you any support if your modification breaks the spreadsheet.
Core Lifts 1RM Calculator Weight Reps 1RM Round
Squat 285.00 1.00 285.00 285
Bench Press 145.00 1.00 145.00 145
Deadlift 350.00 1.00 350.00 350
Shoulder Press 95.00 1.00 95.00 95

Bodyweight on: 20-Mar-17 17-Apr-17 15-May-17 12-Jun-17


148.00
Control Panel
Unit of measurement: lbs
Increment: Squat 10 lbs
Increment: Bench Press 5 lbs
Increment: Deadlift 10 lbs
Increment: Shoulder Press 5 lbs Note:
Weight of the bar: 45 lbs If you select no, be aware that the overall weight
Show full weight: Yes you lift will be slightly less than if you had used
the full weight. To remedy this, use a lower
Round to nearest: 5 lbs rounding value.
Boring but Big % 55%
Date Commencing 5/3/1: 20-Mar-17 is a Monday
This table looks up the day m
COL LOOKUP LOOK UP VALUE DATE first work day. The impleme
Days worked out: Mon 2 0 Mon within the same week of the
Tue 1 Tue
Thu 3 Thu
Fri 4 Fri

Day Matrix Mon Tue Wed


Mon 0 6 5
Tue 1 0 6
Wed 2 1 0
Thu 3 2 1
Fri 4 3 2
Sat 5 4 3
Sun 6 5 4
Legend

Blue - Input cell


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

10-Jul-17 7-Aug-17 4-Sep-17 2-Oct-17 30-Oct-17 27-Nov-17

ware that the overall weight


less than if you had used
medy this, use a lower

This table looks up the day matrix for the distance away from the
first work day. The implementation currently only supports days
within the same week of the first day in cell B22.

This matrix shows the


Thu Fri Sat Sun distance of the other days
4 3 2 1 relative to the day in the
column. For example,
5 4 3 2 Friday is one day away
6 5 4 3 from Thursday, hence a 1
value in the Fri-Thu cell (x
0 6 5 4
y)
1 0 6 5
2 1 0 6
3 2 1 0
Excel formulas)

25-Dec-17 22-Jan-18 19-Feb-18


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: 55.00%
CYCLE 1 20 Mar to 14 Apr 2017
Core Lift 1RM 90% Wendler Percentages
Squat 285 257 Week 1 Week 2 Week 3 Week 4
Bench Press 145 131 65% 70% 75% 40%
Deadlift 350 315 75% 80% 85% 50%
Shoulder Press 95 86 85% 90% 95% 60%
Core Lift
Squat Mon, 20 Mar Mon, 27 Mar Mon, 03 Apr Mon, 10 Apr Warm Up (deaload wt) Assistance Weeks 1 to 3 Week 4
Set 1 165.00 180.00 190.00 105.00 1x5 Deadlifts 5x8 140.00 140.00
Set 2 190.00 205.00 220.00 130.00 1x5 Leg Curl 5x10 112
Set 3 220.00 230.00 245.00 155.00 1x3 0.00% 0.00%
PR: Set 3 10 NA 293.41 #N/A #N/A 5 x 10 3 x 10
Bench Press Tue, 21 Mar Tue, 28 Mar Tue, 04 Apr Tue, 11 Apr Assistance
Set 1 85.00 90.00 100.00 50.00 Shoulder Press 5x10 70.00 70.00
Set 2 100.00 105.00 110.00 65.00 Dumbbell Row 5x10
Set 3 110.00 115.00 125.00 80.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 23 Mar Thu, 30 Mar Thu, 06 Apr Thu, 13 Apr Assistance
Set 1 205.00 220.00 235.00 125.00 Squats 5x10 175.00 175.00
Set 2 235.00 250.00 270.00 160.00 Hanging Leg Raise 5x10
Set 3 270.00 285.00 300.00 190.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 24 Mar Fri, 31 Mar Fri, 07 Apr Fri, 14 Apr Assistance
Set 1 55.00 60.00 65.00 35.00 Bench 5x10 45.00 45.00
Set 2 65.00 70.00 75.00 45.00 Chinups/Dips 5x10
Set 3 75.00 75.00 80.00 50.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 8 of 21 | 03/27/2020
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: 55.00%
CYCLE 2 17 Apr to 12 May 2017
Core Lift 1RM 90% Wendler Percentages
Squat 296 267 Week 1 Week 2 Week 3 Week 4
Bench Press 151 136 65% 70% 75% 40%
Deadlift 361 325 75% 80% 85% 50%
Shoulder Press 101 91 85% 90% 95% 60%
Core Lift
Squat Mon, 17 Apr Mon, 24 Apr Mon, 01 May Mon, 08 May Warm Up (deaload wt) Assistance Weeks 1 to 3 Week 4
Set 1 175.00 185.00 200.00 105.00 1x5 Deadlifts 5x8 145.00 145.00
Set 2 200.00 215.00 225.00 135.00 1x5 Leg Curl 5x10
Set 3 225.00 240.00 255.00 160.00 1x3 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Tue, 18 Apr Tue, 25 Apr Tue, 02 May Tue, 09 May Assistance
Set 1 90.00 95.00 100.00 55.00 Shoulder Press 5x10 75.00 75.00
Set 2 100.00 110.00 115.00 70.00 Dumbbell Row 5x10
Set 3 115.00 120.00 130.00 80.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 20 Apr Thu, 27 Apr Thu, 04 May Thu, 11 May Assistance
Set 1 210.00 230.00 245.00 130.00 Squats 5x10 180.00 180.00
Set 2 245.00 260.00 275.00 165.00 Hanging Leg Raise 5x10
Set 3 275.00 295.00 310.00 195.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 21 Apr Fri, 28 Apr Fri, 05 May Fri, 12 May Assistance
Set 1 60.00 65.00 70.00 35.00 Bench 5x10 50.00 50.00
Set 2 70.00 70.00 75.00 45.00 Chinups/Dips 5x10
Set 3 75.00 80.00 85.00 55.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 9 of 21 | 03/27/2020
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: 55.00%
CYCLE 3 15 May to 09 Jun 2017
Core Lift 1RM 90% Wendler Percentages
Squat 307 277 Week 1 Week 2 Week 3 Week 4
Bench Press 156 141 65% 70% 75% 40%
Deadlift 372 335 75% 80% 85% 50%
Shoulder Press 106 96 85% 90% 95% 60%
Core Lift
Squat Mon, 15 May Mon, 22 May Mon, 29 May Mon, 05 Jun Assistance Weeks 1 to 3 Week 4
Set 1 180.00 195.00 205.00 110.00 Deadlifts 5x8 150.00 150.00
Set 2 205.00 220.00 235.00 140.00 Leg Curl/HLR 5x10 120
Set 3 235.00 250.00 265.00 165.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Tue, 16 May Tue, 23 May Tue, 30 May Tue, 06 Jun Assistance
Set 1 90.00 100.00 105.00 55.00 Shoulder Press 5x10 75.00 75.00
Set 2 105.00 110.00 120.00 70.00 Dumbbell Row/Back Ext 5x10
Set 3 120.00 125.00 135.00 85.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 18 May Thu, 25 May Thu, 01 Jun Thu, 08 Jun Assistance
Set 1 220.00 235.00 250.00 135.00 Squats/Leg Ext 5x10 185.00 185.00
Set 2 250.00 270.00 285.00 170.00 Hanging Leg Raise 5x10
Set 3 285.00 300.00 320.00 200.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 19 May Fri, 26 May Fri, 02 Jun Fri, 09 Jun Assistance
Set 1 60.00 65.00 70.00 40.00 Bench/Back Ext 5x10 55.00 55.00
Set 2 70.00 75.00 80.00 50.00 Chinups/Dips 5x10
Set 3 80.00 85.00 90.00 55.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 10 of 21 | 03/27/2020
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: 55.00%
CYCLE 4 12 Jun to 07 Jul 2017
Core Lift 1RM 90% Wendler Percentages
Squat 318 287 Week 1 Week 2 Week 3 Week 4
Bench Press 162 146 65% 70% 75% 40%
Deadlift 383 345 75% 80% 85% 50%
Shoulder Press 112 101 85% 90% 95% 60%
Core Lift
Squat Mon, 12 Jun Mon, 19 Jun Mon, 26 Jun Mon, 03 Jul Assistance Weeks 1 to 3 Week 4
Set 1 185.00 200.00 215.00 115.00 Deadlifts 5x8 160.00 160.00
Set 2 215.00 230.00 245.00 145.00 Leg Curl/HLR 5x10 128
Set 3 245.00 260.00 270.00 170.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Tue, 13 Jun Tue, 20 Jun Tue, 27 Jun Tue, 04 Jul Assistance
Set 1 95.00 100.00 110.00 60.00 Shoulder Press 5x10 80.00 80.00
Set 2 110.00 115.00 125.00 75.00 Dumbbell Row/Back Ext 5x10
Set 3 125.00 130.00 140.00 85.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 15 Jun Thu, 22 Jun Thu, 29 Jun Thu, 06 Jul Assistance
Set 1 225.00 240.00 260.00 140.00 Squats/Leg Ext 5x10 190.00 190.00
Set 2 260.00 275.00 295.00 175.00 Hanging Leg Raise 5x10
Set 3 295.00 310.00 330.00 205.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 16 Jun Fri, 23 Jun Fri, 30 Jun Fri, 07 Jul Assistance
Set 1 65.00 70.00 75.00 40.00 Bench/Back Ext 5x10 55.00 55.00
Set 2 75.00 80.00 85.00 50.00 Chinups/Dips 5x10
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 11 of 21 | 03/27/2020
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: 55.00%
CYCLE 5 10 Jul to 04 Aug 2017
Core Lift 1RM 90% Wendler Percentages
Squat 329 297 Week 1 Week 2 Week 3 Week 4
Bench Press 167 151 65% 70% 75% 40%
Deadlift 394 355 75% 80% 85% 50%
Shoulder Press 117 106 85% 90% 95% 60%
Core Lift
Squat Mon, 10 Jul Mon, 17 Jul Mon, 24 Jul Mon, 31 Jul Assistance Weeks 1 to 3 Week 4
Set 1 195.00 210.00 220.00 120.00 Deadlifts 5x8 165.00 165.00
Set 2 220.00 235.00 250.00 150.00 Leg Curl/HLR 5x10 132
Set 3 250.00 265.00 280.00 180.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Tue, 11 Jul Tue, 18 Jul Tue, 25 Jul Tue, 01 Aug Assistance
Set 1 100.00 105.00 115.00 60.00 Shoulder Press 5x10 85.00 85.00
Set 2 115.00 120.00 130.00 75.00 Dumbbell Row/GHD 5x10
Set 3 130.00 135.00 145.00 90.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 13 Jul Thu, 20 Jul Thu, 27 Jul Thu, 03 Aug Assistance
Set 1 230.00 250.00 265.00 140.00 Squats 5x10 195.00 195.00
Set 2 265.00 285.00 300.00 180.00 Hanging Leg Raise 5x10
Set 3 300.00 320.00 335.00 215.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 14 Jul Fri, 21 Jul Fri, 28 Jul Fri, 04 Aug Assistance
Set 1 70.00 75.00 80.00 40.00 Bench 5x10 60.00 60.00
Set 2 80.00 85.00 90.00 55.00 Chinups/Dips/GHD 5x10
Set 3 90.00 95.00 100.00 65.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 12 of 21 | 03/27/2020
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: 55.00%
CYCLE 6 07 Aug to 01 Sep 2017
Core Lift 1RM 90% Wendler Percentages
Squat 341 307 Week 1 Week 2 Week 3 Week 4
Bench Press 173 156 65% 70% 75% 40%
Deadlift 406 365 75% 80% 85% 50%
Shoulder Press 123 111 85% 90% 95% 60%
Core Lift
Squat Mon, 07 Aug Mon, 14 Aug Mon, 21 Aug Mon, 28 Aug Assistance Weeks 1 to 3 Week 4
Set 1 200.00 215.00 230.00 125.00 Deadlifts 5x8 170.00 170.00
Set 2 230.00 245.00 260.00 155.00 Leg Curl/HLR 5x10 136
Set 3 260.00 275.00 290.00 185.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Tue, 08 Aug Tue, 15 Aug Tue, 22 Aug Tue, 29 Aug Assistance
Set 1 100.00 110.00 115.00 60.00 Shoulder Press 5x10 85.00 85.00
Set 2 115.00 125.00 130.00 80.00 Dumbbell Row/GHD 5x10
Set 3 130.00 140.00 150.00 95.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 10 Aug Thu, 17 Aug Thu, 24 Aug Thu, 31 Aug Assistance
Set 1 235.00 255.00 275.00 145.00 Squats 5x10 200.00 200.00
Set 2 275.00 290.00 310.00 185.00 Hanging Leg Raise 5x10
Set 3 310.00 330.00 345.00 220.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 11 Aug Fri, 18 Aug Fri, 25 Aug Fri, 01 Sep Assistance
Set 1 70.00 75.00 85.00 45.00 Bench 5x10 60.00 60.00
Set 2 85.00 90.00 95.00 55.00 Chinups/Dips/GHD 5x10
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 13 of 21 | 03/27/2020
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: 55.00%
CYCLE 7 04 Sep to 29 Sep 2017
Core Lift 1RM 90% Wendler Percentages
Squat 352 317 Week 1 Week 2 Week 3 Week 4
Bench Press 178 161 65% 70% 75% 40%
Deadlift 417 375 75% 80% 85% 50%
Shoulder Press 128 116 85% 90% 95% 60%
Core Lift
Squat Mon, 04 Sep Mon, 11 Sep Mon, 18 Sep Mon, 25 Sep Assistance Weeks 1 to 3 Week 4
Set 1 205.00 220.00 235.00 125.00 Deadlifts 5x8 175.00 175.00
Set 2 235.00 255.00 270.00 160.00 Leg Curl/HLR 5x10 140
Set 3 270.00 285.00 300.00 190.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Tue, 05 Sep Tue, 12 Sep Tue, 19 Sep Tue, 26 Sep Assistance
Set 1 105.00 110.00 120.00 65.00 Shoulder Press 5x10 90.00 90.00
Set 2 120.00 130.00 135.00 80.00 Dumbbell Row/GHD 5x10
Set 3 135.00 145.00 150.00 95.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 07 Sep Thu, 14 Sep Thu, 21 Sep Thu, 28 Sep Assistance
Set 1 245.00 265.00 280.00 150.00 Squats 5x10 205.00 205.00
Set 2 280.00 300.00 320.00 190.00 Hanging Leg Raise 5x10
Set 3 320.00 340.00 355.00 225.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 08 Sep Fri, 15 Sep Fri, 22 Sep Fri, 29 Sep Assistance
Set 1 75.00 80.00 85.00 45.00 Bench 5x10 65.00 65.00
Set 2 85.00 90.00 100.00 60.00 Chinups/Dips/GHD 5x10
Set 3 100.00 105.00 110.00 70.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 14 of 21 | 03/27/2020
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: 55.00%
CYCLE 8 02 Oct to 27 Oct 2017
Core Lift 1RM 90% Wendler Percentages
Squat 363 327 Week 1 Week 2 Week 3 Week 4
Bench Press 184 166 65% 70% 75% 40%
Deadlift 428 385 75% 80% 85% 50%
Shoulder Press 134 121 85% 90% 95% 60%
Core Lift
Squat Mon, 02 Oct Mon, 09 Oct Mon, 16 Oct Mon, 23 Oct Weeks 1 to 3 Week 4
Set 1 210.00 230.00 245.00 130.00 180.00 180.00
Set 2 245.00 260.00 280.00 165.00
Set 3 280.00 295.00 310.00 195.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Tue, 03 Oct Tue, 10 Oct Tue, 17 Oct Tue, 24 Oct
Set 1 110.00 115.00 125.00 65.00 90.00 90.00
Set 2 125.00 130.00 140.00 85.00
Set 3 140.00 150.00 155.00 100.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 05 Oct Thu, 12 Oct Thu, 19 Oct Thu, 26 Oct
Set 1 250.00 270.00 290.00 155.00 210.00 210.00
Set 2 290.00 310.00 325.00 195.00
Set 3 325.00 345.00 365.00 230.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 06 Oct Fri, 13 Oct Fri, 20 Oct Fri, 27 Oct
Set 1 80.00 85.00 90.00 50.00 65.00 65.00
Set 2 90.00 95.00 100.00 60.00
Set 3 100.00 110.00 115.00 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 21 | 03/27/2020
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: 55.00%
CYCLE 9 30 Oct to 24 Nov 2017
Core Lift 1RM 90% Wendler Percentages
Squat 374 337 Week 1 Week 2 Week 3 Week 4
Bench Press 189 171 65% 70% 75% 40%
Deadlift 439 395 75% 80% 85% 50%
Shoulder Press 139 126 85% 90% 95% 60%
Core Lift
Squat Mon, 30 Oct Mon, 06 Nov Mon, 13 Nov Mon, 20 Nov Weeks 1 to 3 Week 4
Set 1 220.00 235.00 250.00 135.00 185.00 185.00
Set 2 250.00 270.00 285.00 170.00
Set 3 285.00 305.00 320.00 200.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Tue, 31 Oct Tue, 07 Nov Tue, 14 Nov Tue, 21 Nov
Set 1 110.00 120.00 130.00 70.00 95.00 95.00
Set 2 130.00 135.00 145.00 85.00
Set 3 145.00 155.00 160.00 100.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 02 Nov Thu, 09 Nov Thu, 16 Nov Thu, 23 Nov
Set 1 255.00 275.00 295.00 160.00 215.00 215.00
Set 2 295.00 315.00 335.00 200.00
Set 3 335.00 355.00 375.00 235.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 03 Nov Fri, 10 Nov Fri, 17 Nov Fri, 24 Nov
Set 1 80.00 90.00 95.00 50.00 70.00 70.00
Set 2 95.00 100.00 105.00 65.00
Set 3 105.00 115.00 120.00 75.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 16 of 21 | 03/27/2020
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: 55.00%
CYCLE 10 27 Nov to 22 Dec 2017
Core Lift 1RM 90% Wendler Percentages
Squat 385 347 Week 1 Week 2 Week 3 Week 4
Bench Press 195 176 65% 70% 75% 40%
Deadlift 450 405 75% 80% 85% 50%
Shoulder Press 145 131 85% 90% 95% 60%
Core Lift
Squat Mon, 27 Nov Mon, 04 Dec Mon, 11 Dec Mon, 18 Dec Weeks 1 to 3 Week 4
Set 1 225.00 245.00 260.00 140.00 190.00 190.00
Set 2 260.00 275.00 295.00 175.00
Set 3 295.00 310.00 330.00 210.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Tue, 28 Nov Tue, 05 Dec Tue, 12 Dec Tue, 19 Dec
Set 1 115.00 125.00 130.00 70.00 95.00 95.00
Set 2 130.00 140.00 150.00 90.00
Set 3 150.00 160.00 165.00 105.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 30 Nov Thu, 07 Dec Thu, 14 Dec Thu, 21 Dec
Set 1 265.00 285.00 305.00 160.00 225.00 225.00
Set 2 305.00 325.00 345.00 205.00
Set 3 345.00 365.00 385.00 245.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 01 Dec Fri, 08 Dec Fri, 15 Dec Fri, 22 Dec
Set 1 85.00 90.00 100.00 50.00 70.00 70.00
Set 2 100.00 105.00 110.00 65.00
Set 3 110.00 115.00 125.00 80.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 17 of 21 | 03/27/2020
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: 55.00%
CYCLE 11 25 Dec to 19 Jan 2018
Core Lift 1RM 90% Wendler Percentages
Squat 396 357 Week 1 Week 2 Week 3 Week 4
Bench Press 201 181 65% 70% 75% 40%
Deadlift 461 415 75% 80% 85% 50%
Shoulder Press 151 136 85% 90% 95% 60%
Core Lift
Squat Mon, 25 Dec Mon, 01 Jan Mon, 08 Jan Mon, 15 Jan Weeks 1 to 3 Week 4
Set 1 230.00 250.00 265.00 145.00 195.00 195.00
Set 2 265.00 285.00 305.00 180.00
Set 3 305.00 320.00 340.00 215.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Tue, 26 Dec Tue, 02 Jan Tue, 09 Jan Tue, 16 Jan
Set 1 115.00 125.00 135.00 70.00 100.00 100.00
Set 2 135.00 145.00 155.00 90.00
Set 3 155.00 160.00 170.00 110.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 28 Dec Thu, 04 Jan Thu, 11 Jan Thu, 18 Jan
Set 1 270.00 290.00 310.00 165.00 230.00 230.00
Set 2 310.00 330.00 355.00 210.00
Set 3 355.00 375.00 395.00 250.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 29 Dec Fri, 05 Jan Fri, 12 Jan Fri, 19 Jan
Set 1 90.00 95.00 100.00 55.00 75.00 75.00
Set 2 100.00 110.00 115.00 70.00
Set 3 115.00 120.00 130.00 80.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 18 of 21 | 03/27/2020
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: 55.00%
CYCLE 12 22 Jan to 16 Feb 2018
Core Lift 1RM 90% Wendler Percentages
Squat 407 367 Week 1 Week 2 Week 3 Week 4
Bench Press 206 186 65% 70% 75% 40%
Deadlift 472 425 75% 80% 85% 50%
Shoulder Press 156 141 85% 90% 95% 60%
Core Lift
Squat Mon, 22 Jan Mon, 29 Jan Mon, 05 Feb Mon, 12 Feb Weeks 1 to 3 Week 4
Set 1 240.00 255.00 275.00 145.00 200.00 200.00
Set 2 275.00 295.00 310.00 185.00
Set 3 310.00 330.00 350.00 220.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Tue, 23 Jan Tue, 30 Jan Tue, 06 Feb Tue, 13 Feb
Set 1 120.00 130.00 140.00 75.00 100.00 100.00
Set 2 140.00 150.00 160.00 95.00
Set 3 160.00 165.00 175.00 110.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 25 Jan Thu, 01 Feb Thu, 08 Feb Thu, 15 Feb
Set 1 275.00 300.00 320.00 170.00 235.00 235.00
Set 2 320.00 340.00 360.00 215.00
Set 3 360.00 385.00 405.00 255.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 26 Jan Fri, 02 Feb Fri, 09 Feb Fri, 16 Feb
Set 1 90.00 100.00 105.00 55.00 75.00 75.00
Set 2 105.00 110.00 120.00 70.00
Set 3 120.00 125.00 135.00 85.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 19 of 21 | 03/27/2020
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: 55.00%
CYCLE 13 19 Feb to 16 Mar 2018
Core Lift 1RM 90% Wendler Percentages
Squat 418 377 Week 1 Week 2 Week 3 Week 4
Bench Press 212 191 65% 70% 75% 40%
Deadlift 483 435 75% 80% 85% 50%
Shoulder Press 162 146 85% 90% 95% 60%
Core Lift
Squat Mon, 19 Feb Mon, 26 Feb Mon, 05 Mar Mon, 12 Mar Weeks 1 to 3 Week 4
Set 1 245.00 265.00 280.00 150.00 205.00 205.00
Set 2 280.00 300.00 320.00 190.00
Set 3 320.00 340.00 360.00 225.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Bench Press Tue, 20 Feb Tue, 27 Feb Tue, 06 Mar Tue, 13 Mar
Set 1 125.00 135.00 145.00 75.00 105.00 105.00
Set 2 145.00 150.00 160.00 95.00
Set 3 160.00 170.00 180.00 115.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10
Deadlift Thu, 22 Feb Thu, 01 Mar Thu, 08 Mar Thu, 15 Mar
Set 1 285.00 305.00 325.00 175.00 240.00 240.00
Set 2 325.00 350.00 370.00 220.00
Set 3 370.00 390.00 415.00 260.00 0.00% 0.00%
PR: Set 3 NA #N/A #N/A #N/A 5x8 3x8
Shoulder Press Fri, 23 Feb Fri, 02 Mar Fri, 09 Mar Fri, 16 Mar
Set 1 95.00 100.00 110.00 60.00 80.00 80.00
Set 2 110.00 115.00 125.00 75.00
Set 3 125.00 130.00 140.00 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 21 | 03/27/2020
CYCLE: 1 2 3 4 5 6 7 8 9 10 11 12 13
20 Mar 2017 17 Apr 2017 15 May 2017 12 Jun 2017 10 Jul 2017 07 Aug 2017 04 Sep 2017 02 Oct 2017 30 Oct 2017 27 Nov 2017 25 Dec 2017 22 Jan 2018 19 Feb 2018
Weight 148.00 NA NA NA NA NA NA NA NA NA NA NA NA
Average Weight 148.00
1RM Projection (Top Workset)
Squat 237.08 246.33 255.57 264.81 274.06 283.30 292.54 301.79 311.03 320.27 329.51 338.76 348.00
Bench Press 120.62 125.24 129.86 134.49 139.11 143.73 148.35 152.97 157.59 162.22 166.84 171.46 176.08
Deadlift 291.16 300.40 309.64 318.88 328.13 337.37 346.61 355.86 365.10 374.34 383.59 392.83 402.07
Shoulder Press 79.03 83.65 88.27 92.89 97.51 102.14 106.76 111.38 116.00 120.62 125.24 129.86 134.49
Strength/Weight Ratio
Squat Ratio 1.60 - - - - - - - - - - - -
Bench Press Ratio 0.82 - - - - - - - - - - - -
Deadlift Ratio 1.97 - - - - - - - - - - - -
Shoulder Press Ratio 0.53 - - - - - - - - - - - -
GRAPHS:

Squat Bench Press


400.00 200.00
350.00 180.00
160.00
300.00
140.00
250.00 120.00
200.00 100.00
150.00 80.00
60.00
100.00
40.00
50.00 20.00
- -
17 01
7
01
7
01
7
01
7
01
7
01
7 17 17 17 17 18 18 17 17 17 17 01
7 17 17 17 17 17 17 18 18
20 r 2 ay 2 un 2 Jul 2 ug 2 ep 2 20 20 v 20 20 20 20 20 r 20 y 2 0 20 l2 20 20 20 20 v 20 20 20 20
ar ct ct ec an eb ar n Ju ug ep ct ct ec an eb
M Ap M J A S O O No D J F M Ap M
a Ju A S O O No D J F
20 17 15 12 10 07 04 02 30 27 25 22 19 20 17 15 12 10 07 04 02 30 27 25 22 19

Deadlift Shoulder Press


450.00 160.00
400.00 140.00
350.00 120.00
300.00 100.00
250.00
80.00
200.00
150.00 60.00
100.00 40.00
50.00 20.00
- -
17 01
7
01
7
01
7
01
7
01
7
01
7
01
7
01
7
01
7 17 18 18 17 17 17 17 01
7 17 17 01
7
01
7
01
7 17 18 18
20 r 2 ay 2 un 2 Jul 2 ug 2 ep 2 t2 t 2 ov 2 20 20 20 20 r 20 y 2 0 20 l2 20 20 t2 t 2 ov 2 20 20 20
ar Ap J S Oc Oc Dec Ja
n
Feb ar Ap a Ju
n Ju ug Sep Oc Oc Dec Ja
n
Feb
M M 0 A N M M 0 A N
20 17 15 12 1 07 04 02 30 27 25 22 19 20 17 15 12 1 07 04 02 30 27 25 22 19

Squat Ratio Bench Press Ratio


1.80 0.90
1.60 0.80
1.40 0.70
1.20 0.60
1.00 0.50
0.80 0.40
0.60 0.30
0.40 0.20
0.20 0.10
- -

Deadlift Ratio Shoulder Press Ratio


2.50 0.60

2.00 0.50
0.40
1.50
0.30
1.00
0.20
0.50 0.10
- -

Weight
160.00
140.00
120.00
100.00
80.00
60.00
40.00
20.00
0.00
7
7

17

10 017

17

Oc 7

18

18
01
01

01

01

01

01

01

01
20

20

20

20
r2

g2

v2
2

l2

t2

t2

c2
n

b
ay
ar

Ju

Oc

De
Ap

Au

No
Se

Fe
Ja
Ju
M

22
12

02

30
04

25

19
17

07

27
20

15