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 ey

Disclaimer:
This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to learn
This is not intended to teach you about the 5/3/1 program. I do not earn any money (nor want to) from this spreadshee
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 da
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 th

CLICK TO GO
Questions

5/3/1 Schedule

Statistics

omizable AND easy on the eyes.

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

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

ay. You can select identical days if you

columns if you're not using them

v1.28

v1.27

Instructions:
1. Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can b
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 on
performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires your bodywe
(on the statistics page in blue). The graphs provide an easy visual way to monitor your increases in strength as you prog
3. Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offer
spreadsheet.

on its own page so you can bring printouts to the gym and leave your notebook
o print.
ch cycle. However this is only useful if you consistently update the repetitions
c also requires your bodyweight to be entered at the beginning of every cycle
ases in strength as you progress through 5/3/1.
t 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:
Squat:
Bench Press:
Deadlift:
Shoulder Press:
5/3/1 progression:
I will increase my lifts every cycle (4 weeks) by:
Squat:
Bench Press:
Deadlift:
Shoulder Press:

All done, take me to m

All done, take me to m

kg
80
20
Full weight + bar
5
50%

kg
kg
kg
of my projected 1RM (optional)

7-May-12
Squat
Bench Press
Deadlift
Shoulder Press

on
on
on
on

Mon
Tue
Thu
Fri

100
90
100
40

kg
kg
kg
kg

for:
for:
for:
for:

10
5
10
5

kg
kg
kg
kg

8
3
3
4

reps
reps
reps
reps

(1RM:
(1RM:
(1RM:
(1RM:

, take me to my schedule

124
95
106
44

, take me to my schedule

kg)
kg)
kg)
kg)

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%

07 May to 01 Jun 2012

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
124
95
106
44

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

Mon, 07 May
75.00
85.00
95.00
10
Tue, 08 May
55.00
65.00
75.00
Thu, 10 May
60.00
70.00
80.00
Fri, 11 May
25.00
30.00
35.00

112
86
95
40
Mon, 14 May
80.00
90.00
100.00
Tue, 15 May
60.00
70.00
75.00
Thu, 17 May
65.00
75.00
85.00
Fri, 18 May
30.00
30.00
35.00

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

Week 1
65%
75%
85%
Mon, 21 May
85.00
95.00
105.00
Tue, 22 May
65.00
75.00
80.00
Thu, 24 May
70.00
80.00
90.00
Fri, 25 May
30.00
35.00
40.00

Mon, 28 May
45.00
55.00
65.00
NA
Tue, 29 May
35.00
45.00
50.00
NA
Thu, 31 May
40.00
50.00
55.00
NA
Fri, 01 Jun
15.00
20.00
25.00
NA

126.70

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
55.00

Week 4
55.00

5 x 10

3 x 10

45.00

45.00

5 x 10

3 x 10

50.00

50.00

5x8

3x8

20.00

20.00

5 x 10

3 x 10

Page 11 of 24 | 5/3/2012

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%

07
to29
01Jun
Jun2012
2012
04May
Jun to

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
135
101
117
50

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

Mon, 04 Jun
80.00
90.00
105.00
Tue, 05 Jun
60.00
70.00
75.00
Thu, 07 Jun
70.00
80.00
90.00
Fri, 08 Jun
30.00
35.00
40.00

122
91
105
45
Mon, 11 Jun
85.00
95.00
110.00
Tue, 12 Jun
65.00
70.00
80.00
Thu, 14 Jun
75.00
85.00
95.00
Fri, 15 Jun
30.00
35.00
40.00

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

Week 1
65%
75%
85%
Mon, 18 Jun
90.00
105.00
115.00
Tue, 19 Jun
70.00
75.00
85.00
Thu, 21 Jun
80.00
90.00
100.00
Fri, 22 Jun
35.00
40.00
40.00

Mon, 25 Jun
50.00
60.00
75.00
NA
Tue, 26 Jun
35.00
45.00
55.00
NA
Thu, 28 Jun
40.00
55.00
65.00
NA
Fri, 29 Jun
20.00
20.00
25.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
60.00

Week 4
60.00

5 x 10

3 x 10

45.00

45.00

5 x 10

3 x 10

55.00

55.00

5x8

3x8

20.00

20.00

5 x 10

3 x 10

Page 12 of 24 | 5/3/2012

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%

07
to27
01Jul
Jun2012
2012
02May
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%
146
106
128
55

132
96
115
50

Mon, 02 Jul
85.00
100.00
110.00

Mon, 09 Jul
90.00
105.00
120.00

Tue, 03 Jul
60.00
70.00
80.00
Thu, 05 Jul
75.00
85.00
100.00
Fri, 06 Jul
30.00
35.00
40.00

Tue, 10 Jul
65.00
75.00
85.00
Thu, 12 Jul
80.00
90.00
105.00
Fri, 13 Jul
35.00
40.00
45.00

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

Week 1
65%
75%
85%
Mon, 16 Jul
100.00
110.00
125.00
Tue, 17 Jul
70.00
80.00
90.00
Thu, 19 Jul
85.00
100.00
110.00
Fri, 20 Jul
35.00
40.00
45.00

Mon, 23 Jul
55.00
65.00
80.00
NA
Tue, 24 Jul
40.00
50.00
55.00
NA
Thu, 26 Jul
45.00
60.00
70.00
NA
Fri, 27 Jul
20.00
25.00
30.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
65.00

Week 4
65.00

5 x 10

3 x 10

50.00

50.00

5 x 10

3 x 10

60.00

60.00

5x8

3x8

25.00

25.00

5 x 10

3 x 10

Page 13 of 24 | 5/3/2012

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%

07
01Aug
Jun2012
2012
30May
Jul toto24

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%
157
112
139
61

142
101
125
55

Mon, 30 Jul
90.00
105.00
120.00

Mon, 06 Aug
100.00
115.00
125.00

Tue, 31 Jul
65.00
75.00
85.00
Thu, 02 Aug
80.00
95.00
105.00
Fri, 03 Aug
35.00
40.00
45.00

Tue, 07 Aug
70.00
80.00
90.00
Thu, 09 Aug
90.00
100.00
115.00
Fri, 10 Aug
40.00
45.00
50.00

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

Week 1
65%
75%
85%
Mon, 13 Aug
105.00
120.00
135.00
Tue, 14 Aug
75.00
85.00
95.00
Thu, 16 Aug
95.00
105.00
120.00
Fri, 17 Aug
40.00
45.00
50.00

Mon, 20 Aug
55.00
70.00
85.00
NA
Tue, 21 Aug
40.00
50.00
60.00
NA
Thu, 23 Aug
50.00
65.00
75.00
NA
Fri, 24 Aug
20.00
25.00
35.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
70.00

Week 4
70.00

5 x 10

3 x 10

50.00

50.00

5 x 10

3 x 10

65.00

65.00

5x8

3x8

25.00

25.00

5 x 10

3 x 10

Page 14 of 24 | 5/3/2012

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%

07
to 21
01 Sep
Jun 2012
27 May
Aug to

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
168
117
150
66

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

Mon, 27 Aug
100.00
115.00
130.00
Tue, 28 Aug
70.00
80.00
90.00
Thu, 30 Aug
90.00
100.00
115.00
Fri, 31 Aug
40.00
45.00
50.00

152
106
135
60
Mon, 03 Sep
105.00
120.00
135.00
Tue, 04 Sep
75.00
85.00
95.00
Thu, 06 Sep
95.00
110.00
120.00
Fri, 07 Sep
40.00
50.00
55.00

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

Week 1
65%
75%
85%
Mon, 10 Sep
115.00
130.00
145.00
Tue, 11 Sep
80.00
90.00
100.00
Thu, 13 Sep
100.00
115.00
130.00
Fri, 14 Sep
45.00
50.00
55.00

Mon, 17 Sep
60.00
75.00
90.00
NA
Tue, 18 Sep
40.00
55.00
65.00
NA
Thu, 20 Sep
55.00
70.00
80.00
NA
Fri, 21 Sep
25.00
30.00
35.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
75.00

Week 4
75.00

5 x 10

3 x 10

55.00

55.00

5 x 10

3 x 10

70.00

70.00

5x8

3x8

30.00

30.00

5 x 10

3 x 10

Page 15 of 24 | 5/3/2012

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%

07
to19
01Oct
Jun 2012
2012
24 May
Sep to

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
180
123
162
72

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

Mon, 24 Sep
105.00
120.00
135.00
Tue, 25 Sep
70.00
85.00
95.00
Thu, 27 Sep
95.00
110.00
125.00
Fri, 28 Sep
40.00
50.00
55.00

162
111
145
65
Mon, 01 Oct
115.00
130.00
145.00
Tue, 02 Oct
75.00
90.00
100.00
Thu, 04 Oct
100.00
115.00
130.00
Fri, 05 Oct
45.00
50.00
60.00

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

Week 1
65%
75%
85%
Mon, 08 Oct
120.00
135.00
155.00
Tue, 09 Oct
85.00
95.00
105.00
Thu, 11 Oct
110.00
125.00
140.00
Fri, 12 Oct
50.00
55.00
60.00

Mon, 15 Oct
65.00
80.00
95.00
NA
Tue, 16 Oct
45.00
55.00
65.00
NA
Thu, 18 Oct
60.00
75.00
85.00
NA
Fri, 19 Oct
25.00
30.00
40.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
80.00

5 x 10

3 x 10

55.00

55.00

5 x 10

3 x 10

75.00

75.00

5x8

3x8

30.00

30.00

5 x 10

3 x 10

Page 16 of 24 | 5/3/2012

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%

07
to16
01Nov
Jun 2012
22 May
Oct 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%
191
128
173
77

172
116
155
70

Mon, 22 Oct
110.00
130.00
145.00

Mon, 29 Oct
120.00
135.00
155.00

Tue, 23 Oct
75.00
85.00
100.00
Thu, 25 Oct
100.00
115.00
130.00
Fri, 26 Oct
45.00
50.00
60.00

Tue, 30 Oct
80.00
90.00
105.00
Thu, 01 Nov
110.00
125.00
140.00
Fri, 02 Nov
50.00
55.00
65.00

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

Week 1
65%
75%
85%
Mon, 05 Nov
130.00
145.00
165.00
Tue, 06 Nov
85.00
100.00
110.00
Thu, 08 Nov
115.00
130.00
150.00
Fri, 09 Nov
50.00
60.00
65.00

Mon, 12 Nov
70.00
85.00
105.00
NA
Tue, 13 Nov
45.00
60.00
70.00
NA
Thu, 15 Nov
60.00
80.00
95.00
NA
Fri, 16 Nov
30.00
35.00
40.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
85.00

5 x 10

3 x 10

60.00

60.00

5 x 10

3 x 10

80.00

80.00

5x8

3x8

35.00

35.00

5 x 10

3 x 10

Page 17 of 24 | 5/3/2012

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%

07
to14
01 Dec
Jun 2012
19 May
Nov to

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
202
134
184
83

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

Mon, 19 Nov
120.00
135.00
155.00
Tue, 20 Nov
80.00
90.00
100.00
Thu, 22 Nov
110.00
125.00
140.00
Fri, 23 Nov
50.00
55.00
65.00

182
121
165
75
Mon, 26 Nov
125.00
145.00
165.00
Tue, 27 Nov
85.00
95.00
110.00
Thu, 29 Nov
115.00
130.00
150.00
Fri, 30 Nov
50.00
60.00
65.00

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

Week 1
65%
75%
85%
Mon, 03 Dec
135.00
155.00
175.00
Tue, 04 Dec
90.00
100.00
115.00
Thu, 06 Dec
125.00
140.00
155.00
Fri, 07 Dec
55.00
65.00
70.00

Mon, 10 Dec
75.00
90.00
110.00
NA
Tue, 11 Dec
50.00
60.00
70.00
NA
Thu, 13 Dec
65.00
85.00
100.00
NA
Fri, 14 Dec
30.00
35.00
45.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
90.00

5 x 10

3 x 10

60.00

60.00

5 x 10

3 x 10

85.00

85.00

5x8

3x8

35.00

35.00

5 x 10

3 x 10

Page 18 of 24 | 5/3/2012

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%

07
to 11
01 Jan
Jun 2013
2012
17 May
Dec to

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
213
139
195
88

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

Mon, 17 Dec
125.00
145.00
165.00
Tue, 18 Dec
80.00
95.00
105.00
Thu, 20 Dec
115.00
130.00
150.00
Fri, 21 Dec
50.00
60.00
70.00

192
126
175
80
Mon, 24 Dec
135.00
155.00
170.00
Tue, 25 Dec
90.00
100.00
115.00
Thu, 27 Dec
125.00
140.00
160.00
Fri, 28 Dec
55.00
65.00
70.00

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

Week 1
65%
75%
85%
Mon, 31 Dec
145.00
165.00
180.00
Tue, 01 Jan
95.00
105.00
120.00
Thu, 03 Jan
130.00
150.00
165.00
Fri, 04 Jan
60.00
70.00
75.00

Mon, 07 Jan
75.00
95.00
115.00
NA
Tue, 08 Jan
50.00
65.00
75.00
NA
Thu, 10 Jan
70.00
90.00
105.00
NA
Fri, 11 Jan
30.00
40.00
50.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
95.00

5 x 10

3 x 10

65.00

65.00

5 x 10

3 x 10

90.00

90.00

5x8

3x8

40.00

40.00

5 x 10

3 x 10

Page 19 of 24 | 5/3/2012

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%

07
to08
01Feb
Jun2013
2012
14 May
Jan to

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
224
145
206
94

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

Mon, 14 Jan
130.00
150.00
170.00
Tue, 15 Jan
85.00
100.00
110.00
Thu, 17 Jan
120.00
140.00
160.00
Fri, 18 Jan
55.00
65.00
70.00

202
131
185
85
Mon, 21 Jan
140.00
160.00
180.00
Tue, 22 Jan
90.00
105.00
115.00
Thu, 24 Jan
130.00
150.00
165.00
Fri, 25 Jan
60.00
70.00
75.00

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

Week 1
65%
75%
85%
Mon, 28 Jan
150.00
170.00
190.00
Tue, 29 Jan
100.00
110.00
125.00
Thu, 31 Jan
140.00
160.00
175.00
Fri, 01 Feb
65.00
70.00
80.00

Mon, 04 Feb
80.00
100.00
120.00
NA
Tue, 05 Feb
50.00
65.00
80.00
NA
Thu, 07 Feb
75.00
95.00
110.00
NA
Fri, 08 Feb
35.00
40.00
50.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
100.00

5 x 10

3 x 10

65.00

65.00

5 x 10

3 x 10

95.00

95.00

5x8

3x8

40.00

40.00

5 x 10

3 x 10

Page 20 of 24 | 5/3/2012

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%

07
01Mar
Jun 2012
11 May
Feb toto08
2013

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
235
151
217
100

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

Mon, 11 Feb
140.00
160.00
180.00
Tue, 12 Feb
90.00
100.00
115.00
Thu, 14 Feb
125.00
145.00
165.00
Fri, 15 Feb
60.00
65.00
75.00

212
136
195
90
Mon, 18 Feb
150.00
170.00
190.00
Tue, 19 Feb
95.00
110.00
120.00
Thu, 21 Feb
135.00
155.00
175.00
Fri, 22 Feb
65.00
70.00
80.00

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

Week 1
65%
75%
85%
Mon, 25 Feb
160.00
180.00
200.00
Tue, 26 Feb
100.00
115.00
130.00
Thu, 28 Feb
145.00
165.00
185.00
Fri, 01 Mar
65.00
75.00
85.00

Mon, 04 Mar
85.00
105.00
125.00
NA
Tue, 05 Mar
55.00
70.00
80.00
NA
Thu, 07 Mar
80.00
100.00
115.00
NA
Fri, 08 Mar
35.00
45.00
55.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
105.00

5 x 10

3 x 10

70.00

70.00

5 x 10

3 x 10

100.00

100.00

5x8

3x8

45.00

45.00

5 x 10

3 x 10

Page 21 of 24 | 5/3/2012

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%

07
to 05
01 Apr
Jun 2013
2012
11 May
Mar 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%
246
156
228
105

222
141
205
95

Mon, 11 Mar
145.00
165.00
190.00

Mon, 18 Mar
155.00
175.00
200.00

Tue, 12 Mar
90.00
105.00
120.00
Thu, 14 Mar
135.00
155.00
175.00
Fri, 15 Mar
60.00
70.00
80.00

Tue, 19 Mar
100.00
110.00
125.00
Thu, 21 Mar
145.00
165.00
185.00
Fri, 22 Mar
65.00
75.00
85.00

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

Week 1
65%
75%
85%
Mon, 25 Mar
165.00
190.00
210.00
Tue, 26 Mar
105.00
120.00
135.00
Thu, 28 Mar
155.00
175.00
195.00
Fri, 29 Mar
70.00
80.00
90.00

Mon, 01 Apr
90.00
110.00
135.00
NA
Tue, 02 Apr
55.00
70.00
85.00
NA
Thu, 04 Apr
80.00
105.00
125.00
NA
Fri, 05 Apr
40.00
45.00
55.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

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

Week 4
110.00

5 x 10

3 x 10

70.00

70.00

5 x 10

3 x 10

105.00

105.00

5x8

3x8

45.00

45.00

5 x 10

3 x 10

Page 22 of 24 | 5/3/2012

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%

07 Apr
Maytoto03
01May
Jun 2012
08
2013

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%
257
162
239
111

232
146
215
100

Mon, 08 Apr
150.00
175.00
195.00

Mon, 15 Apr
160.00
185.00
210.00

Tue, 09 Apr
95.00
110.00
125.00
Thu, 11 Apr
140.00
160.00
185.00
Fri, 12 Apr
65.00
75.00
85.00

Tue, 16 Apr
100.00
115.00
130.00
Thu, 18 Apr
150.00
170.00
195.00
Fri, 19 Apr
70.00
80.00
90.00

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

Week 1
65%
75%
85%
Mon, 22 Apr
175.00
195.00
220.00
Tue, 23 Apr
110.00
125.00
140.00
Thu, 25 Apr
160.00
185.00
205.00
Fri, 26 Apr
75.00
85.00
95.00

Mon, 29 Apr
95.00
115.00
140.00
NA
Tue, 30 Apr
60.00
75.00
85.00
NA
Thu, 02 May
85.00
110.00
130.00
NA
Fri, 03 May
40.00
50.00
60.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week 4
40%
50%
60%
Weeks 1 to 3
115.00

Week 4
115.00

5 x 10

3 x 10

75.00

75.00

5 x 10

3 x 10

110.00

110.00

5x8

3x8

50.00

50.00

5 x 10

3 x 10

Page 23 of 24 | 5/3/2012

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
07 May 2012
80.00

2
04 Jun 2012
300.00

3
02 Jul 2012

4
30 Jul 2012

5
27 Aug 2012

6
24 Sep 2012

7
8
22 Oct 2012 19 Nov 2012

9
17 Dec 2012

10
14 Jan 2013

11
11 Feb 2013

12
11 Mar 2013

13
08 Apr 2013

#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
#N/A
#N/A
#N/A

#N/A
#N/A
#N/A
#N/A

190.00
#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
#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
#N/A
#N/A

Squat
1.20

1.00

1.00

0.80

0.80

0.60

0.60

0.40

0.40

0.20

0.20

Deadlift
1.20

1.00

1.00

0.80

0.80

0.60

0.60

0.40

0.40

0.20

0.20

Squat Ratio

Bench Press Ratio

Deadlift Ratio

200.00

150.00
100.00
50.00

0.00

Shoulder Press Ratio

1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

Weight
250.00

1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

300.00

Shoulder Press

1.20

350.00

Bench Press

1.20

1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

#N/A
#N/A
#N/A
#N/A