Wendler's 5/3/1 Spreadsheet v1.

2
By Poteto

Hello and thank you for downloading! This spreadsheet was designed to be easy to use, funct
This spreadsheet was made for personal use only, and is not affiliated with Jim Wen
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 da
worked out" table (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 (wh
5. Choose between displaying the full weight of the set (i.e. barbell plus all weights) or only one
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
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 perform
2. You can rearrange your lifts if you'd like. Simply re-arrange or even type something else.
2. Enter your bodyweight on the first day of 5/3/1. This is so you can monitor your strength to we
3. Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this ONLY affects th
4. Stick with Wendler's increments or enter your own.
5. Enter the weight of the barbell that you use.
6. Choose if you'd prefer having the weights shown per side of the barbell, or in aggregate.
7. Choose your preferred rounding value. For example, if I wanted weights shown in only multipl
8. When are you starting 5/3/1? Enter here. Note that this day must correspond with your first lif
9. Choose your workout days. This must be a consistent day for each lift, e.g. if you first squat on
10. And you're done! View your completed 5/3/1 schedule here.
11. Because the schedule has already been formatted, printing is a breeze. Each cycle appears on
hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.
12. The statistics page tracks your performance on the top workset (1+) of the third week of each
"PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires your bo
provide an easy visual way to monitor your increases in strength as you progress through 5/3
13. Please feel free to modify the spreadsheet to your requirements. However, please note that I
Please feel free to modify the spreadsheet to your requirements. However, please note that I
 CLICK TO GO

Inputs 5/3/1 Schedule Statistics

o be easy to use, functional, customizable AND easy on the eyes.

filiated with Jim Wendler. Please buy his e-Book to learn more about 5/3/1.

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

bs or 20kg barbells (which have a difference of about 1 lb or about 0.9kg).

ll weights) or only one side (easier to remember).

Each cycle is printed on its own page.

nd repetitions performed) to arrive at your theoretical 1RM.

e something else.
tor your strength to weight ratio as you progress through the 5/3/1 program.
ing this ONLY affects the input page).

, or in aggregate.
s shown in only multiples of 10 lbs, I would enter 10 here.
spond with your first lift entered in #2.
e.g. if you first squat on Monday, then all Mondays in the 13 cycles must be squats.

. Each cycle appears on its own page so you can bring printouts to the gym and leave your notebook at home. S
OK to print.
the third week of each cycle. However this is only useful if you consistently update the repetitions performed o
ic also requires your bodyweight to be entered at the beginning of every cycle (on the input page). The graphs
u progress through 5/3/1.
ver, please note that I may not be able to offer you any support if your modification breaks the spreadsheet.
ver, please note that I may not be able to offer you any support if your modification breaks the spreadsheet.
lift per day on the "Days

your notebook at home. Simply

he repetitions performed on the

e input page). The graphs

reaks the spreadsheet.

reaks the spreadsheet.
Core Lifts 1RM Calculator Weight Reps 1RM
Squat 1,000.00 3.00 1,058.87
Bench Press 500.00 3.00 529.44
Deadlift 800.00 3.00 847.10
Shoulder Press 400.00 3.00 423.55

Bodyweight on: 10-Jan-11 7-Feb-11 7-Mar-11

300.00
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 overa
will be slightly less than if you had used t
Show full weight: Yes
To remedy this, use a lower rounding valu
Round to nearest: 5 lbs

Date Commencing 5/3/1: 10-Jan-11 is a Monday

COL LOOKUP LOOK UP VALUE

Days worked out: Mon 2 0
Wed 2
Fri 4
Sun 6

Day Matrix Mon Tue

Mon 0 6
Tue 1 0
Wed 2 1
Thu 3 2
Fri 4 3
Sat 5 4
Sun 6 5
 Round Legend
1,059
529 Blue - Input cell
847 Black/Grey - Formula cell (feel free to modify if you are famili
424

4-Apr-11 2-May-11 30-May-11 27-Jun-11 25-Jul-11

:
u select no, be aware that the overall weight you lift
e slightly less than if you had used the full weight.
medy this, use a lower rounding value.

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

Wed
Fri
Sun
This matrix sho
Wed Thu Fri Sat Sun distance of the
5 4 3 2 1 relative to the d
column. For exa
6 5 4 3 2 one day away f
0 6 5 4 3 hence a 1 value
cell (x y)
1 0 6 5 4
2 1 0 6 5
3 2 1 0 6
4 3 2 1 0
o modify if you are familiar with Excel formulas)

22-Aug-11 19-Sep-11 17-Oct-11 14-Nov-11 12-Dec-11

This matrix shows the

distance of the other days
relative to the day in the
column. For example, Friday is
one day away from Thursday,
hence a 1 value in the Fri-Thu
cell (x y)
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 1 10 Jan to 06 Feb 2011
Core Lift 1RM 90% Wendler Pe
Squat 1,059 953 Week 1
Bench Press 529 476 65%
Deadlift 847 762 75%
Shoulder Press 424 382 85%
Core Lift
Squat Mon, 10 Jan Mon, 17 Jan Mon, 24 Jan Mon, 31 Jan
Set 1 620 665 715 380
Set 2 715 760 810 475
Set 3 810 860 905 570
PR: Set 3 10 NA
Bench Press Wed, 12 Jan Wed, 19 Jan Wed, 26 Jan Wed, 02 Feb
Set 1 310 335 355 190
Set 2 355 380 405 240
Set 3 405 430 450 285
PR: Set 3 NA
Deadlift Fri, 14 Jan Fri, 21 Jan Fri, 28 Jan Fri, 04 Feb
Set 1 495 535 570 305
Set 2 570 610 650 380
Set 3 650 685 725 455
PR: Set 3 NA
Shoulder Press Sun, 16 Jan Sun, 23 Jan Sun, 30 Jan Sun, 06 Feb
Set 1 250 265 285 155
Set 2 285 305 325 190
Set 3 325 345 365 230
PR: Set 3 NA

Page 10 of 36 | 04/02/2011
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 2 07 Feb to 06 Mar 2011
Core Lift 1RM 90% Wendler Pe
Squat 1,070 963 Week 1
Bench Press 535 481 65%
Deadlift 858 772 75%
Shoulder Press 430 387 85%
Core Lift
Squat Mon, 07 Feb Mon, 14 Feb Mon, 21 Feb Mon, 28 Feb
Set 1 625 675 720 385
Set 2 720 770 820 480
Set 3 820 865 915 580
PR: Set 3 NA
Bench Press Wed, 09 Feb Wed, 16 Feb Wed, 23 Feb Wed, 02 Mar
Set 1 315 335 360 190
Set 2 360 385 410 240
Set 3 410 435 455 290
PR: Set 3 NA
Deadlift Fri, 11 Feb Fri, 18 Feb Fri, 25 Feb Fri, 04 Mar
Set 1 500 540 580 310
Set 2 580 620 655 385
Set 3 655 695 735 465
PR: Set 3 NA
Shoulder Press Sun, 13 Feb Sun, 20 Feb Sun, 27 Feb Sun, 06 Mar
Set 1 250 270 290 155
Set 2 290 310 330 195
Set 3 330 350 365 230
PR: Set 3 NA

Page 11 of 36 | 04/02/2011
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 3 07 Mar to 03 Apr 2011
Core Lift 1RM 90% Wendler Pe
Squat 1,081 973 Week 1
Bench Press 540 486 65%
Deadlift 869 782 75%
Shoulder Press 435 392 85%
Core Lift
Squat Mon, 07 Mar Mon, 14 Mar Mon, 21 Mar Mon, 28 Mar
Set 1 635 680 730 390
Set 2 730 780 825 485
Set 3 825 875 925 585
PR: Set 3 NA
Bench Press Wed, 09 Mar Wed, 16 Mar Wed, 23 Mar Wed, 30 Mar
Set 1 315 340 365 195
Set 2 365 390 415 245
Set 3 415 435 460 290
PR: Set 3 NA
Deadlift Fri, 11 Mar Fri, 18 Mar Fri, 25 Mar Fri, 01 Apr
Set 1 510 550 585 315
Set 2 585 625 665 390
Set 3 665 705 745 470
PR: Set 3 NA
Shoulder Press Sun, 13 Mar Sun, 20 Mar Sun, 27 Mar Sun, 03 Apr
Set 1 255 275 295 155
Set 2 295 315 335 195
Set 3 335 350 370 235
PR: Set 3 NA

Page 12 of 36 | 04/02/2011
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 4 04 Apr to 01 May 2011
Core Lift 1RM 90% Wendler Pe
Squat 1,092 983 Week 1
Bench Press 546 491 65%
Deadlift 880 792 75%
Shoulder Press 441 397 85%
Core Lift
Squat Mon, 04 Apr Mon, 11 Apr Mon, 18 Apr Mon, 25 Apr
Set 1 640 690 735 395
Set 2 735 785 835 490
Set 3 835 885 935 590
PR: Set 3 NA
Bench Press Wed, 06 Apr Wed, 13 Apr Wed, 20 Apr Wed, 27 Apr
Set 1 320 345 370 195
Set 2 370 395 415 245
Set 3 415 440 465 295
PR: Set 3 NA
Deadlift Fri, 08 Apr Fri, 15 Apr Fri, 22 Apr Fri, 29 Apr
Set 1 515 555 595 315
Set 2 595 635 675 395
Set 3 675 715 755 475
PR: Set 3 NA
Shoulder Press Sun, 10 Apr Sun, 17 Apr Sun, 24 Apr Sun, 01 May
Set 1 260 280 295 160
Set 2 295 315 335 200
Set 3 335 355 375 240
PR: Set 3 NA

Page 13 of 36 | 04/02/2011
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 5 02 May to 29 May 2011
Core Lift 1RM 90% Wendler Pe
Squat 1,103 993 Week 1
Bench Press 551 496 65%
Deadlift 891 802 75%
Shoulder Press 446 402 85%
Core Lift
Squat Mon, 02 May Mon, 09 May Mon, 16 May Mon, 23 May
Set 1 645 695 745 395
Set 2 745 795 845 495
Set 3 845 895 945 595
PR: Set 3 NA
Bench Press Wed, 04 May Wed, 11 May Wed, 18 May Wed, 25 May
Set 1 320 345 370 200
Set 2 370 395 420 250
Set 3 420 445 470 300
PR: Set 3 NA
Deadlift Fri, 06 May Fri, 13 May Fri, 20 May Fri, 27 May
Set 1 520 560 600 320
Set 2 600 640 680 400
Set 3 680 720 760 480
PR: Set 3 NA
Shoulder Press Sun, 08 May Sun, 15 May Sun, 22 May Sun, 29 May
Set 1 260 280 300 160
Set 2 300 320 340 200
Set 3 340 360 380 240
PR: Set 3 NA

Page 14 of 36 | 04/02/2011
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 6 30 May to 26 Jun 2011
Core Lift 1RM 90% Wendler Pe
Squat 1,115 1,003 Week 1
Bench Press 557 501 65%
Deadlift 903 812 75%
Shoulder Press 452 407 85%
Core Lift
Squat Mon, 30 May Mon, 06 Jun Mon, 13 Jun Mon, 20 Jun
Set 1 650 700 750 400
Set 2 750 800 855 500
Set 3 855 905 955 600
PR: Set 3 NA
Bench Press Wed, 01 Jun Wed, 08 Jun Wed, 15 Jun Wed, 22 Jun
Set 1 325 350 375 200
Set 2 375 400 425 250
Set 3 425 450 475 300
PR: Set 3 NA
Deadlift Fri, 03 Jun Fri, 10 Jun Fri, 17 Jun Fri, 24 Jun
Set 1 530 570 610 325
Set 2 610 650 690 405
Set 3 690 730 770 485
PR: Set 3 NA
Shoulder Press Sun, 05 Jun Sun, 12 Jun Sun, 19 Jun Sun, 26 Jun
Set 1 265 285 305 165
Set 2 305 325 345 205
Set 3 345 365 385 245
PR: Set 3 NA

Page 15 of 36 | 04/02/2011
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 7 27 Jun to 24 Jul 2011
Core Lift 1RM 90% Wendler Pe
Squat 1,126 1,013 Week 1
Bench Press 562 506 65%
Deadlift 914 822 75%
Shoulder Press 457 412 85%
Core Lift
Squat Mon, 27 Jun Mon, 04 Jul Mon, 11 Jul Mon, 18 Jul
Set 1 660 710 760 405
Set 2 760 810 860 505
Set 3 860 910 960 610
PR: Set 3 NA
Bench Press Wed, 29 Jun Wed, 06 Jul Wed, 13 Jul Wed, 20 Jul
Set 1 330 355 380 200
Set 2 380 405 430 255
Set 3 430 455 480 305
PR: Set 3 NA
Deadlift Fri, 01 Jul Fri, 08 Jul Fri, 15 Jul Fri, 22 Jul
Set 1 535 575 615 330
Set 2 615 660 700 410
Set 3 700 740 780 495
PR: Set 3 NA
Shoulder Press Sun, 03 Jul Sun, 10 Jul Sun, 17 Jul Sun, 24 Jul
Set 1 270 290 310 165
Set 2 310 330 350 205
Set 3 350 370 390 245
PR: Set 3 NA

Page 16 of 36 | 04/02/2011
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 8 25 Jul to 21 Aug 2011
Core Lift 1RM 90% Wendler Pe
Squat 1,137 1,023 Week 1
Bench Press 568 511 65%
Deadlift 925 832 75%
Shoulder Press 463 417 85%
Core Lift
Squat Mon, 25 Jul Mon, 01 Aug Mon, 08 Aug Mon, 15 Aug
Set 1 665 715 765 410
Set 2 765 820 870 510
Set 3 870 920 970 615
PR: Set 3 NA
Bench Press Wed, 27 Jul Wed, 03 Aug Wed, 10 Aug Wed, 17 Aug
Set 1 330 360 385 205
Set 2 385 410 435 255
Set 3 435 460 485 305
PR: Set 3 NA
Deadlift Fri, 29 Jul Fri, 05 Aug Fri, 12 Aug Fri, 19 Aug
Set 1 540 585 625 335
Set 2 625 665 705 415
Set 3 705 750 790 500
PR: Set 3 NA
Shoulder Press Sun, 31 Jul Sun, 07 Aug Sun, 14 Aug Sun, 21 Aug
Set 1 270 290 310 165
Set 2 310 335 355 210
Set 3 355 375 395 250
PR: Set 3 NA

Page 17 of 36 | 04/02/2011
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 9 22 Aug to 18 Sep 2011
Core Lift 1RM 90% Wendler Pe
Squat 1,148 1,033 Week 1
Bench Press 573 516 65%
Deadlift 936 842 75%
Shoulder Press 468 422 85%
Core Lift
Squat Mon, 22 Aug Mon, 29 Aug Mon, 05 Sep Mon, 12 Sep
Set 1 670 725 775 415
Set 2 775 825 880 515
Set 3 880 930 980 620
PR: Set 3 NA
Bench Press Wed, 24 Aug Wed, 31 Aug Wed, 07 Sep Wed, 14 Sep
Set 1 335 360 385 205
Set 2 385 415 440 260
Set 3 440 465 490 310
PR: Set 3 NA
Deadlift Fri, 26 Aug Fri, 02 Sep Fri, 09 Sep Fri, 16 Sep
Set 1 545 590 630 335
Set 2 630 675 715 420
Set 3 715 760 800 505
PR: Set 3 NA
Shoulder Press Sun, 28 Aug Sun, 04 Sep Sun, 11 Sep Sun, 18 Sep
Set 1 275 295 315 170
Set 2 315 335 360 210
Set 3 360 380 400 255
PR: Set 3 NA

Page 18 of 36 | 04/02/2011
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 10 19 Sep to 16 Oct 2011
Core Lift 1RM 90% Wendler Pe
Squat 1,159 1,043 Week 1
Bench Press 579 521 65%
Deadlift 947 852 75%
Shoulder Press 474 427 85%
Core Lift
Squat Mon, 19 Sep Mon, 26 Sep Mon, 03 Oct Mon, 10 Oct
Set 1 680 730 780 415
Set 2 780 835 885 520
Set 3 885 940 990 625
PR: Set 3 NA
Bench Press Wed, 21 Sep Wed, 28 Sep Wed, 05 Oct Wed, 12 Oct
Set 1 340 365 390 210
Set 2 390 415 445 260
Set 3 445 470 495 315
PR: Set 3 NA
Deadlift Fri, 23 Sep Fri, 30 Sep Fri, 07 Oct Fri, 14 Oct
Set 1 555 595 640 340
Set 2 640 680 725 425
Set 3 725 765 810 510
PR: Set 3 NA
Shoulder Press Sun, 25 Sep Sun, 02 Oct Sun, 09 Oct Sun, 16 Oct
Set 1 275 300 320 170
Set 2 320 340 365 215
Set 3 365 385 405 255
PR: Set 3 NA

Page 19 of 36 | 04/02/2011
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 11 17 Oct to 13 Nov 2011
Core Lift 1RM 90% Wendler Pe
Squat 1,170 1,053 Week 1
Bench Press 585 526 65%
Deadlift 958 862 75%
Shoulder Press 480 432 85%
Core Lift
Squat Mon, 17 Oct Mon, 24 Oct Mon, 31 Oct Mon, 07 Nov
Set 1 685 735 790 420
Set 2 790 840 895 525
Set 3 895 950 1000 630
PR: Set 3 NA
Bench Press Wed, 19 Oct Wed, 26 Oct Wed, 02 Nov Wed, 09 Nov
Set 1 340 370 395 210
Set 2 395 420 445 265
Set 3 445 475 500 315
PR: Set 3 NA
Deadlift Fri, 21 Oct Fri, 28 Oct Fri, 04 Nov Fri, 11 Nov
Set 1 560 605 645 345
Set 2 645 690 735 430
Set 3 735 775 820 515
PR: Set 3 NA
Shoulder Press Sun, 23 Oct Sun, 30 Oct Sun, 06 Nov Sun, 13 Nov
Set 1 280 300 325 175
Set 2 325 345 365 215
Set 3 365 390 410 260
PR: Set 3 NA

Page 20 of 36 | 04/02/2011
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 12 14 Nov to 11 Dec 2011
Core Lift 1RM 90% Wendler Pe
Squat 1,181 1,063 Week 1
Bench Press 590 531 65%
Deadlift 969 872 75%
Shoulder Press 485 437 85%
Core Lift
Squat Mon, 14 Nov Mon, 21 Nov Mon, 28 Nov Mon, 05 Dec
Set 1 690 745 795 425
Set 2 795 850 905 530
Set 3 905 955 1010 640
PR: Set 3 NA
Bench Press Wed, 16 Nov Wed, 23 Nov Wed, 30 Nov Wed, 07 Dec
Set 1 345 370 400 210
Set 2 400 425 450 265
Set 3 450 480 505 320
PR: Set 3 NA
Deadlift Fri, 18 Nov Fri, 25 Nov Fri, 02 Dec Fri, 09 Dec
Set 1 565 610 655 350
Set 2 655 700 740 435
Set 3 740 785 830 525
PR: Set 3 NA
Shoulder Press Sun, 20 Nov Sun, 27 Nov Sun, 04 Dec Sun, 11 Dec
Set 1 285 305 325 175
Set 2 325 350 370 220
Set 3 370 395 415 260
PR: Set 3 NA

Page 21 of 36 | 04/02/2011
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 13 12 Dec to 08 Jan 2012
Core Lift 1RM 90% Wendler Pe
Squat 1,192 1,073 Week 1
Bench Press 596 536 65%
Deadlift 980 882 75%
Shoulder Press 491 442 85%
Core Lift
Squat Mon, 12 Dec Mon, 19 Dec Mon, 26 Dec Mon, 02 Jan
Set 1 700 750 805 430
Set 2 805 860 910 535
Set 3 910 965 1020 645
PR: Set 3 NA
Bench Press Wed, 14 Dec Wed, 21 Dec Wed, 28 Dec Wed, 04 Jan
Set 1 350 375 400 215
Set 2 400 430 455 270
Set 3 455 480 510 320
PR: Set 3 NA
Deadlift Fri, 16 Dec Fri, 23 Dec Fri, 30 Dec Fri, 06 Jan
Set 1 575 620 660 355
Set 2 660 705 750 440
Set 3 750 795 840 530
PR: Set 3 NA
Shoulder Press Sun, 18 Dec Sun, 25 Dec Sun, 01 Jan Sun, 08 Jan
Set 1 285 310 330 175
Set 2 330 355 375 220
Set 3 375 395 420 265
PR: Set 3 NA

Page 22 of 36 | 04/02/2011
10 Jan to 06 Feb 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Page 23 of 36 | 04/02/2011
07 Feb to 06 Mar 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Page 24 of 36 | 04/02/2011
07 Mar to 03 Apr 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Page 25 of 36 | 04/02/2011
04 Apr to 01 May 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Page 26 of 36 | 04/02/2011
02 May to 29 May 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Page 27 of 36 | 04/02/2011
30 May to 26 Jun 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Page 28 of 36 | 04/02/2011
27 Jun to 24 Jul 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Page 29 of 36 | 04/02/2011
25 Jul to 21 Aug 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Page 30 of 36 | 04/02/2011
22 Aug to 18 Sep 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Page 31 of 36 | 04/02/2011
19 Sep to 16 Oct 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Page 32 of 36 | 04/02/2011
17 Oct to 13 Nov 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Page 33 of 36 | 04/02/2011
14 Nov to 11 Dec 2011
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Page 34 of 36 | 04/02/2011
12 Dec to 08 Jan 2012
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%

Page 35 of 36 | 04/02/2011
 CYCLE: 1 2 3 4 5 6 7 8 9 10 11 12 13
10 Jan 2011 07 Feb 2011 07 Mar 2011 04 Apr 2011 02 May 2011 30 May 2011 27 Jun 2011 25 Jul 2011 22 Aug 2011 19 Sep 2011 17 Oct 2011 14 Nov 2011 12 Dec 2011
Weight 300.00 NA NA NA NA NA NA NA NA NA NA NA NA
Average Weight 300.00
1RM Projection (Top Workset)
Squat 880.95 890.20 899.44 908.68 917.93 927.17 936.41 945.66 954.90 964.14 973.38 982.63 991.87
Bench Press 440.06 444.68 449.30 453.93 458.55 463.17 467.79 472.41 477.03 481.65 486.28 490.90 495.52
Deadlift 704.60 713.84 723.08 732.33 741.57 750.81 760.06 769.30 778.54 787.78 797.03 806.27 815.51
Shoulder Press 352.71 357.34 361.96 366.58 371.20 375.82 380.44 385.07 389.69 394.31 398.93 403.55 408.17
Strength/Weight Ratio
Squat Ratio 2.94 - - - - - - - - - - - -
Bench Press Ratio 1.47 - - - - - - - - - - - -
Deadlift Ratio 2.35 - - - - - - - - - - - -
Shoulder Press Ratio 1.18 - - - - - - - - - - - -
GRAPHS:

Squat Bench Press

1,050.00 500.00
490.00
1,000.00 480.00
470.00
950.00 460.00
450.00
900.00
440.00
850.00 430.00
420.00
800.00 410.00

11

11
11

11

11

11

11

11

11

11

11

11
11

1
20

20

20

20

20

20

20

20

20
20

20

20

20
20

ct

ct
ay
n

ug

ug
ay

ec

ec
n
ar

ar
Ju

Ju
Ja

Ja
O

O
M
M

D
M

A
A
10

27

10

27
17

17
07

07
22

12

22

12
02
02

Deadlift Shoulder Press

850.00 420.00

800.00 400.00

750.00 380.00

700.00 360.00

650.00 340.00

600.00 320.00
11

11

11
11

11

11

11

11

11

11

11

11

11

11
20

20

20

20

20

20

20

20
20

20

20

20

20

20
ct

ct
ay
n

ug

ug
ay

ec

ar

ec
n
ar

Ju

Ju
Ja

Ja
O

O
M
M

D
M

A
A
10

27

10

27
17

17
07

07
22

12

22

12
02

02

Squat Ratio Bench Press Ratio

3.50 1.60
3.00 1.40
2.50 1.20
1.00
2.00
0.80
1.50
0.60
1.00 0.40
0.50 0.20
- -
11

11

11

11
11

11

11

11

11

11

11

11

11

11
20

20

20

20

20

20

20

20

20
20

20

20

20

20
ct

ct
ay
n

ug

ug
ar

ay
ec

ar

ec
Ju

Ju
Ja

Ja
O

O
M

M
M

D
M

A
A
10

27

10

27
17

17
07

07
22

12

22

12
02

02

Deadlift Ratio Shoulder Press Ratio

2.50 1.40
1.20
2.00
1.00
1.50 0.80
1.00 0.60
0.40
0.50
0.20
- -
11

11

11

11
11

11

11

11

11

11

11

11

11

11
20

20

20

20

20

20

20

20

20
20

20

20

20

20
ct

ct
ay
n

ug

ug
ar

ec

ar

ay

ec
Ju

Ju
Ja

Ja
O

O
M

M
M

D
M

A
A
10

27

10

27
17

17
07

07
22

12

22

12
02

02

Weight
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00
11

11
11

11

11

11

11
20

20

20

20
20

20

20

ct
ay
n

ug
ar

ec
Ju
Ja

O
M

D
A
10

27

17
07

22

12
02