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Wendler's 5/3/1 Spreadsheet v1.

28
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 eye

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
Instructions

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.

y. 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
notebook 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
repetitions performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires y
of every cycle (on the statistics page in blue). The graphs provide an easy visual way to monitor your increases in streng
3. Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offer
the spreadsheet.

rs on its own page so you can bring printouts to the gym and leave your
then hit OK to print.
each cycle. However this is only useful if you consistently update the
ht ratio statistic also requires your bodyweight to be entered at the beginning
monitor your increases in strength as you progress through 5/3/1.
that I may not be able to offer you any support if your modification breaks

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

All done, take me to

kg
92
10
Full weight + bar
5
55%

kg
kg
kg
of my projected 1RM (optional)

3-Nov-14
Squat
Bench Press
Deadlift
Shoulder Press

on
on
on
on

Mon
Tue
Thu
Fri

100
80
130
50

kg
kg
kg
kg

for:
for:
for:
for:

5
2.5
5
2.5

kg
kg
kg
kg

3
2
3
3

reps
reps
reps
reps

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

e, take me to my schedule

e, take me to my schedule

le

106
82
138
53

kg)
kg)
kg)
kg)

le

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: 55.00%

03 Nov to 28 Nov 2014

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
106
82
138
53

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, 03 Nov
60.00
70.00
80.00
10
Tue, 04 Nov
50.00
55.00
65.00
Thu, 06 Nov
80.00
95.00
105.00
Fri, 07 Nov
30.00
35.00
40.00

95
74
124
48
Mon, 10 Nov
65.00
75.00
85.00
Tue, 11 Nov
50.00
60.00
65.00
Thu, 13 Nov
85.00
100.00
110.00
Fri, 14 Nov
35.00
40.00
45.00

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

Week 1
65%
75%
85%
Mon, 17 Nov
70.00
80.00
90.00
Tue, 18 Nov
55.00
65.00
70.00
Thu, 20 Nov
95.00
105.00
120.00
Fri, 21 Nov
35.00
40.00
45.00

Mon, 24 Nov
40.00
50.00
55.00
NA
Tue, 25 Nov
30.00
35.00
45.00
NA
Thu, 27 Nov
50.00
60.00
75.00
NA
Fri, 28 Nov
20.00
25.00
30.00
NA

106.70

#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
50.00

Week 4
50.00

5 x 10

3 x 10

40.00

40.00

5 x 10

3 x 10

70.00

70.00

5x8

3x8

25.00

25.00

5 x 10

3 x 10

Page 11 of 24 | 11/23/2014

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: 55.00%

03
28 Dec
Nov 2014
01 Nov
Dec to 26

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
112
85
144
56

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, 01 Dec
65.00
75.00
85.00
Tue, 02 Dec
50.00
55.00
65.00
Thu, 04 Dec
85.00
95.00
110.00
Fri, 05 Dec
35.00
40.00
45.00

100
76
129
50
Mon, 08 Dec
70.00
80.00
90.00
Tue, 09 Dec
55.00
60.00
70.00
Thu, 11 Dec
90.00
105.00
115.00
Fri, 12 Dec
35.00
40.00
45.00

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

Week 1
65%
75%
85%
Mon, 15 Dec
75.00
85.00
95.00
Tue, 16 Dec
55.00
65.00
70.00
Thu, 18 Dec
95.00
110.00
125.00
Fri, 19 Dec
40.00
45.00
50.00

Mon, 22 Dec
40.00
50.00
60.00
NA
Tue, 23 Dec
30.00
40.00
45.00
NA
Thu, 25 Dec
50.00
65.00
80.00
NA
Fri, 26 Dec
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
55.00

Week 4
55.00

5 x 10

3 x 10

40.00

40.00

5 x 10

3 x 10

70.00

70.00

5x8

3x8

30.00

30.00

5 x 10

3 x 10

Page 12 of 24 | 11/23/2014

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: 55.00%

03
2014
29 Nov
Dec to 28
23 Nov
Jan 2015

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
117
88
149
59

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, 29 Dec
70.00
80.00
90.00
Tue, 30 Dec
50.00
60.00
65.00
Thu, 01 Jan
85.00
100.00
115.00
Fri, 02 Jan
35.00
40.00
45.00

105
79
134
53
Mon, 05 Jan
75.00
85.00
95.00
Tue, 06 Jan
55.00
65.00
70.00
Thu, 08 Jan
95.00
105.00
120.00
Fri, 09 Jan
35.00
40.00
45.00

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

Week 1
65%
75%
85%
Mon, 12 Jan
80.00
90.00
100.00
Tue, 13 Jan
60.00
65.00
75.00
Thu, 15 Jan
100.00
115.00
125.00
Fri, 16 Jan
40.00
45.00
50.00

Mon, 19 Jan
40.00
55.00
65.00
NA
Tue, 20 Jan
30.00
40.00
45.00
NA
Thu, 22 Jan
55.00
65.00
80.00
NA
Fri, 23 Jan
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
60.00

Week 4
60.00

5 x 10

3 x 10

45.00

45.00

5 x 10

3 x 10

75.00

75.00

5x8

3x8

30.00

30.00

5 x 10

3 x 10

Page 13 of 24 | 11/23/2014

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: 55.00%

03
28 Feb
Nov2015
2014
26Nov
Jan to 20

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
123
90
155
61

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, 26 Jan
70.00
85.00
95.00
Tue, 27 Jan
55.00
60.00
70.00
Thu, 29 Jan
90.00
105.00
120.00
Fri, 30 Jan
35.00
40.00
45.00

110
81
139
55
Mon, 02 Feb
75.00
90.00
100.00
Tue, 03 Feb
55.00
65.00
75.00
Thu, 05 Feb
95.00
110.00
125.00
Fri, 06 Feb
40.00
45.00
50.00

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

Week 1
65%
75%
85%
Mon, 09 Feb
85.00
95.00
105.00
Tue, 10 Feb
60.00
70.00
75.00
Thu, 12 Feb
105.00
120.00
130.00
Fri, 13 Feb
40.00
45.00
50.00

Mon, 16 Feb
45.00
55.00
65.00
NA
Tue, 17 Feb
35.00
40.00
50.00
NA
Thu, 19 Feb
55.00
70.00
85.00
NA
Fri, 20 Feb
20.00
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
60.00

Week 4
60.00

5 x 10

3 x 10

45.00

45.00

5 x 10

3 x 10

75.00

75.00

5x8

3x8

30.00

30.00

5 x 10

3 x 10

Page 14 of 24 | 11/23/2014

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: 55.00%

03
to 20
28 Mar
Nov 2015
2014
23 Nov
Feb to

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
128
93
160
64

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, 23 Feb
75.00
85.00
100.00
Tue, 24 Feb
55.00
65.00
70.00
Thu, 26 Feb
95.00
110.00
125.00
Fri, 27 Feb
40.00
45.00
50.00

115
84
144
58
Mon, 02 Mar
80.00
90.00
105.00
Tue, 03 Mar
60.00
65.00
75.00
Thu, 05 Mar
100.00
115.00
130.00
Fri, 06 Mar
40.00
45.00
50.00

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

Week 1
65%
75%
85%
Mon, 09 Mar
85.00
100.00
110.00
Tue, 10 Mar
65.00
70.00
80.00
Thu, 12 Mar
110.00
125.00
135.00
Fri, 13 Mar
45.00
50.00
55.00

Mon, 16 Mar
45.00
60.00
70.00
NA
Tue, 17 Mar
35.00
40.00
50.00
NA
Thu, 19 Mar
60.00
70.00
85.00
NA
Fri, 20 Mar
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
65.00

Week 4
65.00

5 x 10

3 x 10

45.00

45.00

5 x 10

3 x 10

80.00

80.00

5x8

3x8

30.00

30.00

5 x 10

3 x 10

Page 15 of 24 | 11/23/2014

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: 55.00%

03
2014
23 Nov
Mar to
to 28
17 Nov
Apr 2015

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%
134
96
166
67

120
86
149
60

Mon, 23 Mar
80.00
90.00
100.00

Mon, 30 Mar
85.00
95.00
110.00

Tue, 24 Mar
55.00
65.00
75.00
Thu, 26 Mar
95.00
110.00
125.00
Fri, 27 Mar
40.00
45.00
50.00

Tue, 31 Mar
60.00
70.00
80.00
Thu, 02 Apr
105.00
120.00
135.00
Fri, 03 Apr
40.00
50.00
55.00

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

Week 1
65%
75%
85%
Mon, 06 Apr
90.00
100.00
115.00
Tue, 07 Apr
65.00
75.00
80.00
Thu, 09 Apr
110.00
125.00
140.00
Fri, 10 Apr
45.00
50.00
55.00

Mon, 13 Apr
50.00
60.00
70.00
NA
Tue, 14 Apr
35.00
45.00
50.00
NA
Thu, 16 Apr
60.00
75.00
90.00
NA
Fri, 17 Apr
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
65.00

Week 4
65.00

5 x 10

3 x 10

45.00

45.00

5 x 10

3 x 10

80.00

80.00

5x8

3x8

35.00

35.00

5 x 10

3 x 10

Page 16 of 24 | 11/23/2014

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: 55.00%

03 Apr
Novto
to15
28 May
Nov 2014
20
2015

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%
139
99
171
70

125
89
154
63

Mon, 20 Apr
80.00
95.00
105.00

Mon, 27 Apr
90.00
100.00
115.00

Tue, 21 Apr
60.00
65.00
75.00
Thu, 23 Apr
100.00
115.00
130.00
Fri, 24 Apr
40.00
45.00
55.00

Tue, 28 Apr
60.00
70.00
80.00
Thu, 30 Apr
110.00
125.00
140.00
Fri, 01 May
45.00
50.00
55.00

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

Week 1
65%
75%
85%
Mon, 04 May
95.00
105.00
120.00
Tue, 05 May
65.00
75.00
85.00
Thu, 07 May
115.00
130.00
145.00
Fri, 08 May
45.00
55.00
60.00

Mon, 11 May
50.00
65.00
75.00
NA
Tue, 12 May
35.00
45.00
55.00
NA
Thu, 14 May
60.00
75.00
95.00
NA
Fri, 15 May
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
70.00

Week 4
70.00

5 x 10

3 x 10

50.00

50.00

5 x 10

3 x 10

85.00

85.00

5x8

3x8

35.00

35.00

5 x 10

3 x 10

Page 17 of 24 | 11/23/2014

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: 55.00%

03
2014
18 Nov
Mayto
to28
12Nov
Jun 2015

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
145
101
177
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, 18 May
85.00
100.00
110.00
Tue, 19 May
60.00
70.00
80.00
Thu, 21 May
105.00
120.00
135.00
Fri, 22 May
40.00
50.00
55.00

130
91
159
65
Mon, 25 May
90.00
105.00
115.00
Tue, 26 May
65.00
75.00
80.00
Thu, 28 May
110.00
125.00
145.00
Fri, 29 May
45.00
50.00
60.00

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

Week 1
65%
75%
85%
Mon, 01 Jun
100.00
110.00
125.00
Tue, 02 Jun
70.00
80.00
85.00
Thu, 04 Jun
120.00
135.00
150.00
Fri, 05 Jun
50.00
55.00
60.00

Mon, 08 Jun
50.00
65.00
80.00
NA
Tue, 09 Jun
35.00
45.00
55.00
NA
Thu, 11 Jun
65.00
80.00
95.00
NA
Fri, 12 Jun
25.00
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
70.00

Week 4
70.00

5 x 10

3 x 10

50.00

50.00

5 x 10

3 x 10

90.00

90.00

5x8

3x8

35.00

35.00

5 x 10

3 x 10

Page 18 of 24 | 11/23/2014

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: 55.00%

03
2014
15Nov
Jun to
to 28
10 Nov
Jul 2015

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
150
104
182
75

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, 15 Jun
90.00
100.00
115.00
Tue, 16 Jun
60.00
70.00
80.00
Thu, 18 Jun
105.00
125.00
140.00
Fri, 19 Jun
45.00
50.00
60.00

135
94
164
68
Mon, 22 Jun
95.00
110.00
120.00
Tue, 23 Jun
65.00
75.00
85.00
Thu, 25 Jun
115.00
130.00
150.00
Fri, 26 Jun
45.00
55.00
60.00

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

Week 1
65%
75%
85%
Mon, 29 Jun
100.00
115.00
130.00
Tue, 30 Jun
70.00
80.00
90.00
Thu, 02 Jul
125.00
140.00
155.00
Fri, 03 Jul
50.00
60.00
65.00

Mon, 06 Jul
55.00
70.00
80.00
NA
Tue, 07 Jul
40.00
45.00
55.00
NA
Thu, 09 Jul
65.00
80.00
100.00
NA
Fri, 10 Jul
25.00
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
75.00

Week 4
75.00

5 x 10

3 x 10

50.00

50.00

5 x 10

3 x 10

90.00

90.00

5x8

3x8

35.00

35.00

5 x 10

3 x 10

Page 19 of 24 | 11/23/2014

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: 55.00%

03
to07
28Aug
Nov2015
2014
13Nov
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%
156
107
188
78

140
96
169
70

Mon, 13 Jul
90.00
105.00
120.00

Mon, 20 Jul
100.00
110.00
125.00

Tue, 14 Jul
65.00
70.00
80.00
Thu, 16 Jul
110.00
125.00
145.00
Fri, 17 Jul
45.00
55.00
60.00

Tue, 21 Jul
65.00
75.00
85.00
Thu, 23 Jul
120.00
135.00
150.00
Fri, 24 Jul
50.00
55.00
65.00

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

Week 1
65%
75%
85%
Mon, 27 Jul
105.00
120.00
135.00
Tue, 28 Jul
70.00
80.00
90.00
Thu, 30 Jul
125.00
145.00
160.00
Fri, 31 Jul
55.00
60.00
65.00

Mon, 03 Aug
55.00
70.00
85.00
NA
Tue, 04 Aug
40.00
50.00
60.00
NA
Thu, 06 Aug
70.00
85.00
100.00
NA
Fri, 07 Aug
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
75.00

Week 4
75.00

5 x 10

3 x 10

55.00

55.00

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 | 11/23/2014

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: 55.00%

03
2014
10 Nov
Aug to 28
04 Nov
Sep 2015

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
162
110
194
81

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, 10 Aug
95.00
110.00
125.00
Tue, 11 Aug
65.00
75.00
85.00
Thu, 13 Aug
115.00
130.00
150.00
Fri, 14 Aug
45.00
55.00
60.00

145
99
174
73
Mon, 17 Aug
100.00
115.00
130.00
Tue, 18 Aug
70.00
80.00
90.00
Thu, 20 Aug
120.00
140.00
155.00
Fri, 21 Aug
50.00
60.00
65.00

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

Week 1
65%
75%
85%
Mon, 24 Aug
110.00
125.00
140.00
Tue, 25 Aug
75.00
85.00
95.00
Thu, 27 Aug
130.00
150.00
165.00
Fri, 28 Aug
55.00
60.00
70.00

Mon, 31 Aug
60.00
75.00
85.00
NA
Tue, 01 Sep
40.00
50.00
60.00
NA
Thu, 03 Sep
70.00
85.00
105.00
NA
Fri, 04 Sep
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
80.00

Week 4
80.00

5 x 10

3 x 10

55.00

55.00

5 x 10

3 x 10

95.00

95.00

5x8

3x8

40.00

40.00

5 x 10

3 x 10

Page 21 of 24 | 11/23/2014

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: 55.00%

03
2014
07 Nov
Sep to 28
02 Nov
Oct 2015

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
167
113
199
84

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 Sep
100.00
115.00
130.00
Tue, 08 Sep
65.00
75.00
85.00
Thu, 10 Sep
115.00
135.00
150.00
Fri, 11 Sep
50.00
55.00
65.00

150
101
179
75
Mon, 14 Sep
105.00
120.00
135.00
Tue, 15 Sep
70.00
80.00
90.00
Thu, 17 Sep
125.00
145.00
160.00
Fri, 18 Sep
55.00
60.00
70.00

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

Week 1
65%
75%
85%
Mon, 21 Sep
115.00
130.00
145.00
Tue, 22 Sep
75.00
85.00
95.00
Thu, 24 Sep
135.00
150.00
170.00
Fri, 25 Sep
55.00
65.00
70.00

Mon, 28 Sep
60.00
75.00
90.00
NA
Tue, 29 Sep
40.00
50.00
60.00
NA
Thu, 01 Oct
70.00
90.00
110.00
NA
Fri, 02 Oct
30.00
40.00
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
85.00

Week 4
85.00

5 x 10

3 x 10

55.00

55.00

5 x 10

3 x 10

100.00

100.00

5x8

3x8

40.00

40.00

5 x 10

3 x 10

Page 22 of 24 | 11/23/2014

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: 55.00%

03
28 Oct
Nov 2015
2014
05 Nov
Oct to 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%
173
115
205
86

155
104
184
78

Mon, 05 Oct
100.00
115.00
130.00

Mon, 12 Oct
110.00
125.00
140.00

Tue, 06 Oct
65.00
80.00
90.00
Thu, 08 Oct
120.00
140.00
155.00
Fri, 09 Oct
50.00
60.00
65.00

Tue, 13 Oct
75.00
85.00
95.00
Thu, 15 Oct
130.00
145.00
165.00
Fri, 16 Oct
55.00
60.00
70.00

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

Week 1
65%
75%
85%
Mon, 19 Oct
115.00
130.00
150.00
Tue, 20 Oct
80.00
90.00
100.00
Thu, 22 Oct
140.00
155.00
175.00
Fri, 23 Oct
60.00
65.00
75.00

Mon, 26 Oct
60.00
80.00
95.00
NA
Tue, 27 Oct
40.00
50.00
60.00
NA
Thu, 29 Oct
75.00
90.00
110.00
NA
Fri, 30 Oct
30.00
40.00
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
85.00

Week 4
85.00

5 x 10

3 x 10

55.00

55.00

5 x 10

3 x 10

100.00

100.00

5x8

3x8

45.00

45.00

5 x 10

3 x 10

Page 23 of 24 | 11/23/2014

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
03 Nov 2014
92.00

2
01 Dec 2014
300.00

3
29 Dec 2014

4
26 Jan 2015

5
23 Feb 2015

6
23 Mar 2015

7
8
20 Apr 2015 18 May 2015

9
15 Jun 2015

10
13 Jul 2015

11
10 Aug 2015

12
07 Sep 2015

13
05 Oct 2015

#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

196.00
#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
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
1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

Bench Press Ratio


1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

Deadlift Ratio
1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

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

200.00

Shoulder Press

1.20

250.00

Bench Press

1.00

300.00

1.20

0.80

350.00

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