Wendler 5-3-1 v1.3

Wendler's 5/3/1 Spreadsheet v1.
3
By Jon K / Poteto
Latest Version:
Suggestions:
http://www.strongjournal.com/
jon@strongjournal.com
Notice:
This spreadsheet will no longer be maintained, but will remain free forever. For a superior online
http://www.st
Thanks for downloading. This spreadsheet was designed to be easy to use, functional, customiza
Disclaimer:
This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please b
This is not intended to teach you about the 5/3/1 program. I do not earn any money (nor want to
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.
perform more than one lift per day on the "Days worked out" table (Inputs page).
2. I want to customize the spreadsheet to do something
Go to Strongjournal instead.
What's New in 1.3:
1. Refactored (simplified) formulas
2. Save your logs for easy uploading to StrongJournal
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 s
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 colum
CLICK TO GO
Instructions
Questions
5/3/1 Schedule
For a superior online version, please check out StrongJournal.com

http://www.strongjournal.com
unctional, customizable AND easy on the eyes.
m Wendler. Please buy his e-Book to learn more about 5/3/1.

money (nor want to) from this spreadsheet or from your purchase of the e-Book from this link.
performed per day. You can select identical days if you
sed on Week 3 last set)
) or delete the columns if you're not using them
Statistics
Savelog
k from this link.
v1.30
v1.28
v1.27
Instructions:
1. Because the schedule has already been formatted, printing is a breeze. Each cycle appears on i
notebook at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then h
2. The statistics page tracks your performance on the top workset (1+) of the third week of each c
performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic
every cycle (on the statistics page in blue). The graphs provide an easy visual way to mon
3. Please feel free to modify the spreadsheet to your requirements. However, please note that I m
spreadsheet.
Saving your logfile for uploading to StrongJournal:
1. Click on the worksheet below titled "Save Log"
2. Click on "Save as" WHILE YOU ARE LOOKING AT THE SAVE LOG WORKSHEET and save the
3. Click on "Yes" for both prompts
4. Go to http://www.strongjournal.com, sign in and click "Import logfile" in your user settings page
e. Each cycle appears on its own page so you can bring printouts to the gym and leave your
up the print dialog, then hit OK to print.
of the third week of each cycle. However this is only useful if you consistently update the repetitions
th/weight ratio statistic also requires your bodyweight to be entered at the beginning of
an easy visual way to monitor your increases in strength as you progress through 5/3/1.
ever, please note that I may not be able to offer you any support if your modification breaks the
WORKSHEET and save the worksheet as logfile.csv
n your user settings page.
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
lbs
300
45
Full weight + bar
5
50%
lbs
lbs
Yes
lbs
of my projected 1RM (optional)
10-Jan-11
Squat
Bench Press
Deadlift
Shoulder Press
on
on
on
on
Mon
Wed
Thu
Fri
1000
500
800
400
lbs
lbs
lbs
lbs
for:
for:
for:
for:
10
5
10
5
lbs
lbs
lbs
lbs
3
3
3
3
reps
reps
reps
reps
take me to my schedule
Do not modify
Days worked out:
(1RM:
(1RM:
(1RM:
(1RM:
1059 lbs)
529 lbs)
847 lbs)
424 lbs)
edule
COL LOOKUP LOOK UP VALUE DATE

Mon
Mon
Wed
Wed
Thu
Thu
Fri
Fri
Mon
Tue
Wed
Thu
Fri
Sat
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Day Matrix
Sun
1
2
3
4
5
6
0
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 1
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM
10 Jan to 04 Feb 2011
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
1,059
529
847
424
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
Mon, 10 Jan
620.00
715.00
810.00
10
Wed, 12 Jan
310.00
355.00
405.00
Thu, 13 Jan
495.00
570.00
650.00
Fri, 14 Jan
250.00
285.00
325.00
953
476
762
382
Mon, 17 Jan
665.00
760.00
860.00
Wed, 19 Jan
335.00
380.00
430.00
Thu, 20 Jan
535.00
610.00
685.00
Fri, 21 Jan
265.00
305.00
345.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 24 Jan
715.00
810.00
905.00
Wed, 26 Jan
355.00
405.00
450.00
Thu, 27 Jan
570.00
650.00
725.00
Fri, 28 Jan
285.00
325.00
365.00
Mon, 31 Jan
380.00
475.00
570.00
NA
Wed, 02 Feb
190.00
240.00
285.00
NA
Thu, 03 Feb
305.00
380.00
455.00
NA
Fri, 04 Feb
155.00
190.00
230.00
NA
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
1080.29
Page 20 of 51 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 2
07 Feb to 04 Mar 2011
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
1,070
535
858
430
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
Mon, 07 Feb
625.00
720.00
820.00
Wed, 09 Feb
315.00
360.00
410.00
Thu, 10 Feb
500.00
580.00
655.00
Fri, 11 Feb
250.00
290.00
330.00
963
481
772
387
Mon, 14 Feb
675.00
770.00
865.00
Wed, 16 Feb
335.00
385.00
435.00
Thu, 17 Feb
540.00
620.00
695.00
Fri, 18 Feb
270.00
310.00
350.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 21 Feb
720.00
820.00
915.00
Wed, 23 Feb
360.00
410.00
455.00
Thu, 24 Feb
580.00
655.00
735.00
Fri, 25 Feb
290.00
330.00
365.00
Mon, 28 Feb
385.00
480.00
580.00
NA
Wed, 02 Mar
190.00
240.00
290.00
NA
Thu, 03 Mar
310.00
385.00
465.00
NA
Fri, 04 Mar
155.00
195.00
230.00
NA
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
Page 21 of 51 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 3
07 Mar to 01 Apr 2011
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
1,081
540
869
435
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
Mon, 07 Mar
635.00
730.00
825.00
Wed, 09 Mar
315.00
365.00
415.00
Thu, 10 Mar
510.00
585.00
665.00
Fri, 11 Mar
255.00
295.00
335.00
973
486
782
392
Mon, 14 Mar
680.00
780.00
875.00
Wed, 16 Mar
340.00
390.00
435.00
Thu, 17 Mar
550.00
625.00
705.00
Fri, 18 Mar
275.00
315.00
350.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 21 Mar
730.00
825.00
925.00
Wed, 23 Mar
365.00
415.00
460.00
Thu, 24 Mar
585.00
665.00
745.00
Fri, 25 Mar
295.00
335.00
370.00
Mon, 28 Mar
390.00
485.00
585.00
NA
Wed, 30 Mar
195.00
245.00
290.00
NA
Thu, 31 Mar
315.00
390.00
470.00
NA
Fri, 01 Apr
155.00
195.00
235.00
NA
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
Page 22 of 51 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 4
04 Apr to 29 Apr 2011
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
1,092
546
880
441
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
Mon, 04 Apr
640.00
735.00
835.00
Wed, 06 Apr
320.00
370.00
415.00
Thu, 07 Apr
515.00
595.00
675.00
Fri, 08 Apr
260.00
295.00
335.00
983
491
792
397
Mon, 11 Apr
690.00
785.00
885.00
Wed, 13 Apr
345.00
395.00
440.00
Thu, 14 Apr
555.00
635.00
715.00
Fri, 15 Apr
280.00
315.00
355.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 18 Apr
735.00
835.00
935.00
Wed, 20 Apr
370.00
415.00
465.00
Thu, 21 Apr
595.00
675.00
755.00
Fri, 22 Apr
295.00
335.00
375.00
Mon, 25 Apr
395.00
490.00
590.00
NA
Wed, 27 Apr
195.00
245.00
295.00
NA
Thu, 28 Apr
315.00
395.00
475.00
NA
Fri, 29 Apr
160.00
200.00
240.00
NA
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
Page 23 of 51 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 5
02 May to 27 May 2011
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
1,103
551
891
446
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
Mon, 02 May
645.00
745.00
845.00
Wed, 04 May
320.00
370.00
420.00
Thu, 05 May
520.00
600.00
680.00
Fri, 06 May
260.00
300.00
340.00
993
496
802
402
Mon, 09 May
695.00
795.00
895.00
Wed, 11 May
345.00
395.00
445.00
Thu, 12 May
560.00
640.00
720.00
Fri, 13 May
280.00
320.00
360.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 16 May
745.00
845.00
945.00
Wed, 18 May
370.00
420.00
470.00
Thu, 19 May
600.00
680.00
760.00
Fri, 20 May
300.00
340.00
380.00
Mon, 23 May
395.00
495.00
595.00
NA
Wed, 25 May
200.00
250.00
300.00
NA
Thu, 26 May
320.00
400.00
480.00
NA
Fri, 27 May
160.00
200.00
240.00
NA
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
Page 24 of 51 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 6
30 May to 24 Jun 2011
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
1,115
557
903
452
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
Mon, 30 May
650.00
750.00
855.00
Wed, 01 Jun
325.00
375.00
425.00
Thu, 02 Jun
530.00
610.00
690.00
Fri, 03 Jun
265.00
305.00
345.00
1,003
501
812
407
Mon, 06 Jun
700.00
800.00
905.00
Wed, 08 Jun
350.00
400.00
450.00
Thu, 09 Jun
570.00
650.00
730.00
Fri, 10 Jun
285.00
325.00
365.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 13 Jun
750.00
855.00
955.00
Wed, 15 Jun
375.00
425.00
475.00
Thu, 16 Jun
610.00
690.00
770.00
Fri, 17 Jun
305.00
345.00
385.00
Mon, 20 Jun
400.00
500.00
600.00
NA
Wed, 22 Jun
200.00
250.00
300.00
NA
Thu, 23 Jun
325.00
405.00
485.00
NA
Fri, 24 Jun
165.00
205.00
245.00
NA
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
Page 25 of 51 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 7
27 Jun to 22 Jul 2011
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
1,126
562
914
457
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
Mon, 27 Jun
660.00
760.00
860.00
Wed, 29 Jun
330.00
380.00
430.00
Thu, 30 Jun
535.00
615.00
700.00
Fri, 01 Jul
270.00
310.00
350.00
1,013
506
822
412
Mon, 04 Jul
710.00
810.00
910.00
Wed, 06 Jul
355.00
405.00
455.00
Thu, 07 Jul
575.00
660.00
740.00
Fri, 08 Jul
290.00
330.00
370.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 11 Jul
760.00
860.00
960.00
Wed, 13 Jul
380.00
430.00
480.00
Thu, 14 Jul
615.00
700.00
780.00
Fri, 15 Jul
310.00
350.00
390.00
Mon, 18 Jul
405.00
505.00
610.00
NA
Wed, 20 Jul
200.00
255.00
305.00
NA
Thu, 21 Jul
330.00
410.00
495.00
NA
Fri, 22 Jul
165.00
205.00
245.00
NA
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
Page 26 of 51 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 8
25 Jul to 19 Aug 2011
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
1,137
568
925
463
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
Mon, 25 Jul
665.00
765.00
870.00
Wed, 27 Jul
330.00
385.00
435.00
Thu, 28 Jul
540.00
625.00
705.00
Fri, 29 Jul
270.00
310.00
355.00
1,023
511
832
417
Mon, 01 Aug
715.00
820.00
920.00
Wed, 03 Aug
360.00
410.00
460.00
Thu, 04 Aug
585.00
665.00
750.00
Fri, 05 Aug
290.00
335.00
375.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 08 Aug
765.00
870.00
970.00
Wed, 10 Aug
385.00
435.00
485.00
Thu, 11 Aug
625.00
705.00
790.00
Fri, 12 Aug
310.00
355.00
395.00
Mon, 15 Aug
410.00
510.00
615.00
NA
Wed, 17 Aug
205.00
255.00
305.00
NA
Thu, 18 Aug
335.00
415.00
500.00
NA
Fri, 19 Aug
165.00
210.00
250.00
NA
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
Page 27 of 51 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 9
22 Aug to 16 Sep 2011
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
1,148
573
936
468
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
Mon, 22 Aug
670.00
775.00
880.00
Wed, 24 Aug
335.00
385.00
440.00
Thu, 25 Aug
545.00
630.00
715.00
Fri, 26 Aug
275.00
315.00
360.00
1,033
516
842
422
Mon, 29 Aug
725.00
825.00
930.00
Wed, 31 Aug
360.00
415.00
465.00
Thu, 01 Sep
590.00
675.00
760.00
Fri, 02 Sep
295.00
335.00
380.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 05 Sep
775.00
880.00
980.00
Wed, 07 Sep
385.00
440.00
490.00
Thu, 08 Sep
630.00
715.00
800.00
Fri, 09 Sep
315.00
360.00
400.00
Mon, 12 Sep
415.00
515.00
620.00
NA
Wed, 14 Sep
205.00
260.00
310.00
NA
Thu, 15 Sep
335.00
420.00
505.00
NA
Fri, 16 Sep
170.00
210.00
255.00
NA
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
Page 28 of 51 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 10
19 Sep to 14 Oct 2011
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
1,159
579
947
474
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
Mon, 19 Sep
680.00
780.00
885.00
Wed, 21 Sep
340.00
390.00
445.00
Thu, 22 Sep
555.00
640.00
725.00
Fri, 23 Sep
275.00
320.00
365.00
1,043
521
852
427
Mon, 26 Sep
730.00
835.00
940.00
Wed, 28 Sep
365.00
415.00
470.00
Thu, 29 Sep
595.00
680.00
765.00
Fri, 30 Sep
300.00
340.00
385.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 03 Oct
780.00
885.00
990.00
Wed, 05 Oct
390.00
445.00
495.00
Thu, 06 Oct
640.00
725.00
810.00
Fri, 07 Oct
320.00
365.00
405.00
Mon, 10 Oct
415.00
520.00
625.00
NA
Wed, 12 Oct
210.00
260.00
315.00
NA
Thu, 13 Oct
340.00
425.00
510.00
NA
Fri, 14 Oct
170.00
215.00
255.00
NA
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
Page 29 of 51 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 11
17 Oct to 11 Nov 2011
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
1,170
585
958
480
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
Mon, 17 Oct
685.00
790.00
895.00
Wed, 19 Oct
340.00
395.00
445.00
Thu, 20 Oct
560.00
645.00
735.00
Fri, 21 Oct
280.00
325.00
365.00
1,053
526
862
432
Mon, 24 Oct
735.00
840.00
950.00
Wed, 26 Oct
370.00
420.00
475.00
Thu, 27 Oct
605.00
690.00
775.00
Fri, 28 Oct
300.00
345.00
390.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 31 Oct
790.00
895.00
1000.00
Wed, 02 Nov
395.00
445.00
500.00
Thu, 03 Nov
645.00
735.00
820.00
Fri, 04 Nov
325.00
365.00
410.00
Mon, 07 Nov
420.00
525.00
630.00
NA
Wed, 09 Nov
210.00
265.00
315.00
NA
Thu, 10 Nov
345.00
430.00
515.00
NA
Fri, 11 Nov
175.00
215.00
260.00
NA
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
Page 30 of 51 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 12
14 Nov to 09 Dec 2011
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
1,181
590
969
485
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
Mon, 14 Nov
690.00
795.00
905.00
Wed, 16 Nov
345.00
400.00
450.00
Thu, 17 Nov
565.00
655.00
740.00
Fri, 18 Nov
285.00
325.00
370.00
1,063
531
872
437
Mon, 21 Nov
745.00
850.00
955.00
Wed, 23 Nov
370.00
425.00
480.00
Thu, 24 Nov
610.00
700.00
785.00
Fri, 25 Nov
305.00
350.00
395.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 28 Nov
795.00
905.00
1010.00
Wed, 30 Nov
400.00
450.00
505.00
Thu, 01 Dec
655.00
740.00
830.00
Fri, 02 Dec
325.00
370.00
415.00
Mon, 05 Dec
425.00
530.00
640.00
NA
Wed, 07 Dec
210.00
265.00
320.00
NA
Thu, 08 Dec
350.00
435.00
525.00
NA
Fri, 09 Dec
175.00
220.00
260.00
NA
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
Page 31 of 51 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 13
12 Dec to 06 Jan 2012
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
1,192
596
980
491
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Deadlift
Shoulder Press
Mon, 12 Dec
700.00
805.00
910.00
Wed, 14 Dec
350.00
400.00
455.00
Thu, 15 Dec
575.00
660.00
750.00
Fri, 16 Dec
285.00
330.00
375.00
1,073
536
882
442
Mon, 19 Dec
750.00
860.00
965.00
Wed, 21 Dec
375.00
430.00
480.00
Thu, 22 Dec
620.00
705.00
795.00
Fri, 23 Dec
310.00
355.00
395.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 26 Dec
805.00
910.00
1020.00
Wed, 28 Dec
400.00
455.00
510.00
Thu, 29 Dec
660.00
750.00
840.00
Fri, 30 Dec
330.00
375.00
420.00
Mon, 02 Jan
430.00
535.00
645.00
NA
Wed, 04 Jan
215.00
270.00
320.00
NA
Thu, 05 Jan
355.00
440.00
530.00
NA
Fri, 06 Jan
175.00
220.00
265.00
NA
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
Page 32 of 51 | 06/14/2015
Boring But Big: 50.00%
10 Jan to 04 Feb 2011

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
475.00
5 x 10
240.00
5 x 10
380.00
5x8
190.00
5 x 10
Week 4
475.00
3 x 10
240.00
3 x 10
380.00
3x8
190.00
3 x 10
Page 33 of 51 | 06/14/2015
07 Feb to 04 Mar 2011

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
480.00
5 x 10
240.00
5 x 10
385.00
5x8
195.00
5 x 10
Week 4
480.00
3 x 10
240.00
3 x 10
385.00
3x8
195.00
3 x 10
Page 34 of 51 | 06/14/2015
07 Mar to 01 Apr 2011

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
485.00
5 x 10
245.00
5 x 10
390.00
5x8
195.00
5 x 10
Week 4
485.00
3 x 10
245.00
3 x 10
390.00
3x8
195.00
3 x 10
Page 35 of 51 | 06/14/2015
04 Apr to 29 Apr 2011

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
490.00
5 x 10
245.00
5 x 10
395.00
5x8
200.00
5 x 10
Week 4
490.00
3 x 10
245.00
3 x 10
395.00
3x8
200.00
3 x 10
Page 36 of 51 | 06/14/2015
2 May to 27 May 2011

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
495.00
5 x 10
250.00
5 x 10
400.00
5x8
200.00
5 x 10
Week 4
495.00
3 x 10
250.00
3 x 10
400.00
3x8
200.00
3 x 10
Page 37 of 51 | 06/14/2015
30 May to 24 Jun 2011

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
500.00
5 x 10
250.00
5 x 10
405.00
5x8
205.00
5 x 10
Week 4
500.00
3 x 10
250.00
3 x 10
405.00
3x8
205.00
3 x 10
Page 38 of 51 | 06/14/2015

27 Jun to 22 Jul 2011
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
505.00
5 x 10
255.00
5 x 10
410.00
5x8
205.00
5 x 10
Week 4
505.00
3 x 10
255.00
3 x 10
410.00
3x8
205.00
3 x 10
Page 39 of 51 | 06/14/2015
25 Jul to 19 Aug 2011

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
510.00
5 x 10
255.00
5 x 10
415.00
5x8
210.00
5 x 10
Week 4
510.00
3 x 10
255.00
3 x 10
415.00
3x8
210.00
3 x 10
Page 40 of 51 | 06/14/2015
22 Aug to 16 Sep 2011

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
515.00
5 x 10
260.00
5 x 10
420.00
5x8
210.00
5 x 10
Week 4
515.00
3 x 10
260.00
3 x 10
420.00
3x8
210.00
3 x 10
Page 41 of 51 | 06/14/2015
19 Sep to 14 Oct 2011

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
520.00
5 x 10
260.00
5 x 10
425.00
5x8
215.00
5 x 10
Week 4
520.00
3 x 10
260.00
3 x 10
425.00
3x8
215.00
3 x 10
Page 42 of 51 | 06/14/2015
17 Oct to 11 Nov 2011

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
525.00
5 x 10
265.00
5 x 10
430.00
5x8
215.00
5 x 10
Week 4
525.00
3 x 10
265.00
3 x 10
430.00
3x8
215.00
3 x 10
Page 43 of 51 | 06/14/2015
14 Nov to 09 Dec 2011

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
530.00
5 x 10
265.00
5 x 10
435.00
5x8
220.00
5 x 10
Week 4
530.00
3 x 10
265.00
3 x 10
435.00
3x8
220.00
3 x 10
Page 44 of 51 | 06/14/2015
12 Dec to 06 Jan 2012

Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
535.00
5 x 10
270.00
5 x 10
440.00
5x8
220.00
5 x 10
Week 4
535.00
3 x 10
270.00
3 x 10
440.00
3x8
220.00
3 x 10
Page 45 of 51 | 06/14/2015
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
10 Jan 2011
300.00
2
07 Feb 2011
300.00
3
07 Mar 2011
4
04 Apr 2011
5
02 May 2011
6
30 May 2011
#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
7
27 Jun 2011
8
25 Jul 2011
9
22 Aug 2011
10
19 Sep 2011
11
17 Oct 2011
12
14 Nov 2011
13
12 Dec 2011
#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
300.00
12.00
Squat
12.00
10.00
10.00
8.00
8.00
6.00
6.00
4.00
4.00
2.00
2.00
12.00
Deadlift
12.00
10.00
10.00
8.00
8.00
6.00
6.00
4.00
4.00
2.00
2.00
1.00
Squat Ratio
1.00
0.80
0.80
0.60
0.60
0.40
0.40
0.20
0.20
1.00
Deadlift Ratio
1.00
0.80
0.80
0.60
0.60
0.40
0.40
0.20
0.20
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00
Weight
Bench Press
Shoulder Press
Bench Press Ratio
Shoulder Press Ratio
format
weight
olybar
barsplit
rounding
bbb
startdate
ex_one
ex_one_d
ex_one_w
ex_one_r
ex_one_i
ex_two
ex_two_d
ex_two_w
ex_two_r
ex_two_i
ex_three
ex_three_d
ex_three_w
ex_three_r
ex_three_i
ex_four
ex_four_d
ex_four_w
ex_four_r
ex_four_i
ex_one_pr1-1
ex_one_pr1-2
ex_one_pr1-3
ex_one_pr2-1
ex_one_pr2-2
ex_one_pr2-3
ex_one_pr3-1
ex_one_pr3-2
ex_one_pr3-3
ex_one_pr4-1
ex_one_pr4-2
ex_one_pr4-3
ex_one_pr5-1
ex_one_pr5-2
ex_one_pr5-3
ex_one_pr6-1
ex_one_pr6-2
ex_one_pr6-3
lbs
300
45
Yes
5
0.5
10-Jan-11
Squat
Mon
1000
3
10
Bench Press
Wed
500
3
5
Deadlift
Thu
800
3
10
Shoulder Press
Fri
400
3
5
10
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
ex_one_pr7-1
ex_one_pr7-2
ex_one_pr7-3
ex_one_pr8-1
ex_one_pr8-2
ex_one_pr8-3
ex_one_pr9-1
ex_one_pr9-2
ex_one_pr9-3
ex_one_pr10-1
ex_one_pr10-2
ex_one_pr10-3
ex_one_pr11-1
ex_one_pr11-2
ex_one_pr11-3
ex_one_pr12-1
ex_one_pr12-2
ex_one_pr12-3
ex_one_pr13-1
ex_one_pr13-2
ex_one_pr13-3
ex_two_pr1-1
ex_two_pr1-2
ex_two_pr1-3
ex_two_pr2-1
ex_two_pr2-2
ex_two_pr2-3
ex_two_pr3-1
ex_two_pr3-2
ex_two_pr3-3
ex_two_pr4-1
ex_two_pr4-2
ex_two_pr4-3
ex_two_pr5-1
ex_two_pr5-2
ex_two_pr5-3
ex_two_pr6-1
ex_two_pr6-2
ex_two_pr6-3
ex_two_pr7-1
ex_two_pr7-2
ex_two_pr7-3
ex_two_pr8-1
ex_two_pr8-2
ex_two_pr8-3
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
ex_two_pr9-1
ex_two_pr9-2
ex_two_pr9-3
ex_two_pr10-1
ex_two_pr10-2
ex_two_pr10-3
ex_two_pr11-1
ex_two_pr11-2
ex_two_pr11-3
ex_two_pr12-1
ex_two_pr12-2
ex_two_pr12-3
ex_two_pr13-1
ex_two_pr13-2
ex_two_pr13-3
ex_three_pr1-1
ex_three_pr1-2
ex_three_pr1-3
ex_three_pr2-1
ex_three_pr2-2
ex_three_pr2-3
ex_three_pr3-1
ex_three_pr3-2
ex_three_pr3-3
ex_three_pr4-1
ex_three_pr4-2
ex_three_pr4-3
ex_three_pr5-1
ex_three_pr5-2
ex_three_pr5-3
ex_three_pr6-1
ex_three_pr6-2
ex_three_pr6-3
ex_three_pr7-1
ex_three_pr7-2
ex_three_pr7-3
ex_three_pr8-1
ex_three_pr8-2
ex_three_pr8-3
ex_three_pr9-1
ex_three_pr9-2
ex_three_pr9-3
ex_three_pr10-1
ex_three_pr10-2
ex_three_pr10-3
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
ex_three_pr11-1
ex_three_pr11-2
ex_three_pr11-3
ex_three_pr12-1
ex_three_pr12-2
ex_three_pr12-3
ex_three_pr13-1
ex_three_pr13-2
ex_three_pr13-3
ex_four_pr1-1
ex_four_pr1-2
ex_four_pr1-3
ex_four_pr2-1
ex_four_pr2-2
ex_four_pr2-3
ex_four_pr3-1
ex_four_pr3-2
ex_four_pr3-3
ex_four_pr4-1
ex_four_pr4-2
ex_four_pr4-3
ex_four_pr5-1
ex_four_pr5-2
ex_four_pr5-3
ex_four_pr6-1
ex_four_pr6-2
ex_four_pr6-3
ex_four_pr7-1
ex_four_pr7-2
ex_four_pr7-3
ex_four_pr8-1
ex_four_pr8-2
ex_four_pr8-3
ex_four_pr9-1
ex_four_pr9-2
ex_four_pr9-3
ex_four_pr10-1
ex_four_pr10-2
ex_four_pr10-3
ex_four_pr11-1
ex_four_pr11-2
ex_four_pr11-3
ex_four_pr12-1
ex_four_pr12-2
ex_four_pr12-3
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
ex_four_pr13-1
ex_four_pr13-2
ex_four_pr13-3
0
0
0

Wendler 5-3-1 v1.3

Uploaded by

Copyright:

Available Formats

You might also like

Wendler 5-3-1 v1.3

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Wendler 5-3-1 v1.3

Uploaded by

Copyright:

Available Formats

Wendler's 5/3/1 Spreadsheet v1.

What's New in 1.28:

What's New in 1.27:

For a superior online version, please check out StrongJournal.com

unctional, customizable AND easy on the eyes.

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

performed per day. You can select identical days if you

sed on Week 3 last set)

) or delete the columns if you're not using them

k from this link.

3. Click on "Yes" for both prompts

WORKSHEET and save the worksheet as logfile.csv

n your user settings page.

Edit the cells in blue ONLY

All done, take me

Days worked out:

COL LOOKUP LOOK UP VALUE DATE

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

10 Jan to 04 Feb 2011

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

07 Feb to 04 Mar 2011

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

07 Mar to 01 Apr 2011

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

04 Apr to 29 Apr 2011

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

02 May to 27 May 2011

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

30 May to 24 Jun 2011

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

27 Jun to 22 Jul 2011

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

25 Jul to 19 Aug 2011

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

22 Aug to 16 Sep 2011

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

19 Sep to 14 Oct 2011

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

17 Oct to 11 Nov 2011

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

14 Nov to 09 Dec 2011

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

12 Dec to 06 Jan 2012

Boring But Big: 50.00%

10 Jan to 04 Feb 2011