Wendler Strength Starter 1

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, 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).
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
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
k from this link.
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 also
(on the statistics page in blue). The graphs provide an easy visual way to monitor your increase
3. Please feel free to modify the spreadsheet to your requirements. However, please note that I m
spreadsheet.
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
/weight ratio statistic also requires your bodyweight to be entered at the beginning of every cycle
y 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
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:
Bench Press:
Squat:
Deadlift:
Shoulder Press:
5/3/1 progression:
I will increase my lifts every cycle (4 weeks) by:
Bench Press:
Squat:
Deadlift:
Shoulder Press:
All done, take me
lbs
lbs
45
Full weight + bar
5
50%
lbs
lbs
of my projected 1RM (optional)
Bench Press
Squat
Deadlift
Shoulder Press
on
on
on
on
225
315
425
165
lbs
lbs
lbs
lbs
10
20
20
10
lbs
lbs
lbs
lbs
for:
for:
for:
for:
1
1
1
1
reps
reps
reps
reps
take me to my schedule
(1RM:
(1RM:
(1RM:
(1RM:
225 lbs)
315 lbs)
425 lbs)
165 lbs)
edule
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
#N/A
Core Lift
Bench Press
Squat
Deadlift
Shoulder Press
Core Lift
Bench Press
1RM
90%
225
315
425
165
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
Squat
Deadlift
Shoulder Press
Sat, 30 Dec
130.00
150.00
170.00
#N/A
185.00
215.00
240.00
#N/A
250.00
285.00
325.00
#N/A
95.00
110.00
125.00
203
284
383
149
Sat, 06 Jan
140.00
160.00
180.00
#N/A
200.00
225.00
255.00
#N/A
270.00
305.00
345.00
#N/A
105.00
120.00
135.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Sat, 13 Jan
150.00
170.00
190.00
#N/A
215.00
240.00
270.00
#N/A
285.00
325.00
365.00
#N/A
110.00
125.00
140.00
Sat, 20 Jan
80.00
100.00
120.00
NA
#N/A
115.00
140.00
170.00
NA
#N/A
155.00
190.00
230.00
NA
#N/A
60.00
75.00
90.00
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 12 of 38 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 2
#N/A
Core Lift
Bench Press
Squat
Deadlift
Shoulder Press
Core Lift
Bench Press
1RM
90%
236
337
447
176
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
Squat
Deadlift
Shoulder Press
Sat, 27 Jan
140.00
160.00
180.00
#N/A
195.00
230.00
260.00
#N/A
260.00
300.00
340.00
#N/A
105.00
120.00
135.00
213
304
403
159
Sat, 03 Feb
150.00
170.00
190.00
#N/A
210.00
245.00
275.00
#N/A
280.00
320.00
360.00
#N/A
110.00
125.00
145.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Sat, 10 Feb
160.00
180.00
200.00
#N/A
230.00
260.00
290.00
#N/A
300.00
340.00
380.00
#N/A
120.00
135.00
150.00
Sat, 17 Feb
85.00
105.00
130.00
NA
#N/A
120.00
150.00
180.00
NA
#N/A
160.00
200.00
240.00
NA
#N/A
65.00
80.00
95.00
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 13 of 38 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 3
#N/A
Core Lift
Bench Press
Squat
Deadlift
Shoulder Press
Core Lift
Bench Press
1RM
90%
247
359
469
187
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
Squat
Deadlift
Shoulder Press
Sat, 24 Feb
145.00
165.00
190.00
#N/A
210.00
245.00
275.00
#N/A
275.00
315.00
360.00
#N/A
110.00
125.00
145.00
223
324
423
169
Sat, 03 Mar
155.00
180.00
200.00
#N/A
225.00
260.00
290.00
#N/A
295.00
340.00
380.00
#N/A
120.00
135.00
150.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Sat, 10 Mar
165.00
190.00
210.00
#N/A
245.00
275.00
305.00
#N/A
315.00
360.00
400.00
#N/A
125.00
145.00
160.00
Sat, 17 Mar
90.00
110.00
135.00
NA
#N/A
130.00
160.00
195.00
NA
#N/A
170.00
210.00
255.00
NA
#N/A
65.00
85.00
100.00
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 14 of 38 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 4
#N/A
Core Lift
Bench Press
Squat
Deadlift
Shoulder Press
Core Lift
Bench Press
1RM
90%
258
382
492
198
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
Squat
Deadlift
Shoulder Press
Sat, 24 Mar
150.00
175.00
200.00
#N/A
225.00
260.00
290.00
#N/A
290.00
330.00
375.00
#N/A
115.00
135.00
150.00
233
344
443
179
Sat, 31 Mar
165.00
185.00
210.00
#N/A
240.00
275.00
310.00
#N/A
310.00
355.00
400.00
#N/A
125.00
145.00
160.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Sat, 07 Apr
175.00
200.00
220.00
#N/A
260.00
290.00
325.00
#N/A
330.00
375.00
420.00
#N/A
135.00
150.00
170.00
Sat, 14 Apr
95.00
115.00
140.00
NA
#N/A
135.00
170.00
205.00
NA
#N/A
175.00
220.00
265.00
NA
#N/A
70.00
90.00
105.00
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 15 of 38 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 5
#N/A
Core Lift
Bench Press
Squat
Deadlift
Shoulder Press
Core Lift
Bench Press
1RM
90%
269
404
514
209
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
Squat
Deadlift
Shoulder Press
Sat, 21 Apr
160.00
180.00
205.00
#N/A
235.00
275.00
310.00
#N/A
300.00
345.00
395.00
#N/A
125.00
140.00
160.00
243
364
463
189
Sat, 28 Apr
170.00
195.00
220.00
#N/A
255.00
290.00
325.00
#N/A
325.00
370.00
415.00
#N/A
130.00
150.00
170.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Sat, 05 May
180.00
205.00
230.00
#N/A
275.00
310.00
345.00
#N/A
345.00
395.00
440.00
#N/A
140.00
160.00
180.00
Sat, 12 May
95.00
120.00
145.00
NA
#N/A
145.00
180.00
220.00
NA
#N/A
185.00
230.00
280.00
NA
#N/A
75.00
95.00
115.00
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 16 of 38 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 6
#N/A
Core Lift
Bench Press
Squat
Deadlift
Shoulder Press
Core Lift
Bench Press
1RM
90%
281
426
536
221
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
Squat
Deadlift
Shoulder Press
Sat, 19 May
165.00
190.00
215.00
#N/A
250.00
290.00
325.00
#N/A
315.00
360.00
410.00
#N/A
130.00
150.00
170.00
253
384
483
199
Sat, 26 May
175.00
200.00
225.00
#N/A
270.00
305.00
345.00
#N/A
340.00
385.00
435.00
#N/A
140.00
160.00
180.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Sat, 02 Jun
190.00
215.00
240.00
#N/A
290.00
325.00
365.00
#N/A
360.00
410.00
460.00
#N/A
150.00
170.00
190.00
Sat, 09 Jun
100.00
125.00
150.00
NA
#N/A
155.00
190.00
230.00
NA
#N/A
195.00
240.00
290.00
NA
#N/A
80.00
100.00
120.00
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 17 of 38 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 7
#N/A
Core Lift
Bench Press
Squat
Deadlift
Shoulder Press
Core Lift
Bench Press
1RM
90%
292
448
558
232
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
Squat
Deadlift
Shoulder Press
Sat, 16 Jun
170.00
195.00
225.00
#N/A
260.00
305.00
345.00
#N/A
325.00
375.00
425.00
#N/A
135.00
155.00
175.00
263
404
503
209
Sat, 23 Jun
185.00
210.00
235.00
#N/A
280.00
325.00
365.00
#N/A
350.00
400.00
450.00
#N/A
145.00
165.00
190.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Sat, 30 Jun
195.00
225.00
250.00
#N/A
305.00
345.00
385.00
#N/A
375.00
425.00
475.00
#N/A
155.00
175.00
200.00
Sat, 07 Jul
105.00
130.00
160.00
NA
#N/A
160.00
200.00
240.00
NA
#N/A
200.00
250.00
300.00
NA
#N/A
85.00
105.00
125.00
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 18 of 38 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 8
#N/A
Core Lift
Bench Press
Squat
Deadlift
Shoulder Press
Core Lift
Bench Press
1RM
90%
303
471
581
243
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
Squat
Deadlift
Shoulder Press
Sat, 14 Jul
175.00
205.00
230.00
#N/A
275.00
320.00
360.00
#N/A
340.00
390.00
445.00
#N/A
140.00
165.00
185.00
273
424
523
219
Sat, 21 Jul
190.00
220.00
245.00
#N/A
295.00
340.00
380.00
#N/A
365.00
420.00
470.00
#N/A
155.00
175.00
195.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Sat, 28 Jul
205.00
230.00
260.00
#N/A
320.00
360.00
400.00
#N/A
390.00
445.00
495.00
#N/A
165.00
185.00
210.00
Sat, 04 Aug
110.00
135.00
165.00
NA
#N/A
170.00
210.00
255.00
NA
#N/A
210.00
260.00
315.00
NA
#N/A
85.00
110.00
130.00
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 19 of 38 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 9
#N/A
Core Lift
Bench Press
Squat
Deadlift
Shoulder Press
Core Lift
Bench Press
1RM
90%
314
493
603
254
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
Squat
Deadlift
Shoulder Press
Sat, 11 Aug
185.00
210.00
240.00
#N/A
290.00
335.00
375.00
#N/A
355.00
405.00
460.00
#N/A
150.00
170.00
195.00
283
444
543
229
Sat, 18 Aug
200.00
225.00
255.00
#N/A
310.00
355.00
400.00
#N/A
380.00
435.00
490.00
#N/A
160.00
185.00
205.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Sat, 25 Aug
210.00
240.00
270.00
#N/A
335.00
375.00
420.00
#N/A
405.00
460.00
515.00
#N/A
170.00
195.00
215.00
Sat, 01 Sep
115.00
140.00
170.00
NA
#N/A
175.00
220.00
265.00
NA
#N/A
215.00
270.00
325.00
NA
#N/A
90.00
115.00
135.00
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 20 of 38 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 10
#N/A
Core Lift
Bench Press
Squat
Deadlift
Shoulder Press
Core Lift
Bench Press
1RM
90%
325
515
625
265
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
Squat
Deadlift
Shoulder Press
Sat, 08 Sep
190.00
220.00
250.00
#N/A
300.00
350.00
395.00
#N/A
365.00
420.00
480.00
#N/A
155.00
180.00
205.00
293
464
563
239
Sat, 15 Sep
205.00
235.00
265.00
#N/A
325.00
370.00
415.00
#N/A
395.00
450.00
505.00
#N/A
165.00
190.00
215.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Sat, 22 Sep
220.00
250.00
280.00
#N/A
350.00
395.00
440.00
#N/A
420.00
480.00
535.00
#N/A
180.00
205.00
225.00
Sat, 29 Sep
115.00
145.00
175.00
NA
#N/A
185.00
230.00
280.00
NA
#N/A
225.00
280.00
340.00
NA
#N/A
95.00
120.00
145.00
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 38 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 11
#N/A
Core Lift
Bench Press
Squat
Deadlift
Shoulder Press
Core Lift
Bench Press
1RM
90%
336
537
647
276
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
Squat
Deadlift
Shoulder Press
Sat, 06 Oct
195.00
225.00
255.00
#N/A
315.00
365.00
410.00
#N/A
380.00
435.00
495.00
#N/A
160.00
185.00
210.00
303
484
583
249
Sat, 13 Oct
210.00
240.00
270.00
#N/A
340.00
385.00
435.00
#N/A
410.00
465.00
525.00
#N/A
175.00
200.00
225.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Sat, 20 Oct
225.00
255.00
285.00
#N/A
365.00
410.00
460.00
#N/A
435.00
495.00
555.00
#N/A
185.00
210.00
235.00
Sat, 27 Oct
120.00
150.00
180.00
NA
#N/A
195.00
240.00
290.00
NA
#N/A
235.00
290.00
350.00
NA
#N/A
100.00
125.00
150.00
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 38 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 12
#N/A
Core Lift
Bench Press
Squat
Deadlift
Shoulder Press
Core Lift
Bench Press
1RM
90%
347
559
669
287
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
Squat
Deadlift
Shoulder Press
Sat, 03 Nov
205.00
235.00
265.00
#N/A
325.00
380.00
430.00
#N/A
390.00
450.00
510.00
#N/A
170.00
195.00
220.00
313
504
603
259
Sat, 10 Nov
220.00
250.00
280.00
#N/A
350.00
405.00
455.00
#N/A
420.00
480.00
540.00
#N/A
180.00
205.00
235.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Sat, 17 Nov
235.00
265.00
295.00
#N/A
380.00
430.00
480.00
#N/A
450.00
510.00
570.00
#N/A
195.00
220.00
245.00
Sat, 24 Nov
125.00
155.00
190.00
NA
#N/A
200.00
250.00
300.00
NA
#N/A
240.00
300.00
360.00
NA
#N/A
105.00
130.00
155.00
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 38 | 06/14/2015
Week 1: 3x5+
Week 2: 3x3+
CYCLE 13
#N/A
Core Lift
Bench Press
Squat
Deadlift
Shoulder Press
Core Lift
Bench Press
1RM
90%
358
582
692
298
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
Squat
Deadlift
Shoulder Press
Sat, 01 Dec
210.00
240.00
275.00
#N/A
340.00
395.00
445.00
#N/A
405.00
465.00
530.00
#N/A
175.00
200.00
230.00
323
524
623
269
Sat, 08 Dec
225.00
260.00
290.00
#N/A
365.00
420.00
470.00
#N/A
435.00
500.00
560.00
#N/A
190.00
215.00
240.00
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Sat, 15 Dec
240.00
275.00
305.00
#N/A
395.00
445.00
495.00
#N/A
465.00
530.00
590.00
#N/A
200.00
230.00
255.00
Sat, 22 Dec
130.00
160.00
195.00
NA
#N/A
210.00
260.00
315.00
NA
#N/A
250.00
310.00
375.00
NA
#N/A
105.00
135.00
160.00
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 38 | 06/14/2015
Boring But Big: 50.00%

#N/A
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
100.00
5 x 10
140.00
5 x 10
190.00
5x8
Week 4
100.00
3 x 10
140.00
3 x 10
190.00
3x8
75.00
75.00
5 x 10
3 x 10
Page 25 of 38 | 06/14/2015

#N/A
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
105.00
5 x 10
150.00
5 x 10
200.00
5x8
Week 4
105.00
3 x 10
150.00
3 x 10
200.00
3x8
80.00
80.00
5 x 10
3 x 10
Page 26 of 38 | 06/14/2015

#N/A
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
110.00
5 x 10
160.00
5 x 10
210.00
5x8
Week 4
110.00
3 x 10
160.00
3 x 10
210.00
3x8
85.00
85.00
5 x 10
3 x 10
Page 27 of 38 | 06/14/2015

#N/A
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
115.00
5 x 10
170.00
5 x 10
220.00
5x8
Week 4
115.00
3 x 10
170.00
3 x 10
220.00
3x8
90.00
90.00
5 x 10
3 x 10
Page 28 of 38 | 06/14/2015

#N/A
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
120.00
5 x 10
180.00
5 x 10
230.00
5x8
Week 4
120.00
3 x 10
180.00
3 x 10
230.00
3x8
95.00
95.00
5 x 10
3 x 10
Page 29 of 38 | 06/14/2015

#N/A
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
125.00
5 x 10
190.00
5 x 10
240.00
5x8
100.00
5 x 10
Week 4
125.00
3 x 10
190.00
3 x 10
240.00
3x8
100.00
3 x 10
Page 30 of 38 | 06/14/2015

#N/A
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
130.00
5 x 10
200.00
5 x 10
250.00
5x8
105.00
5 x 10
Week 4
130.00
3 x 10
200.00
3 x 10
250.00
3x8
105.00
3 x 10
Page 31 of 38 | 06/14/2015

#N/A
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
135.00
5 x 10
210.00
5 x 10
260.00
5x8
110.00
5 x 10
Week 4
135.00
3 x 10
210.00
3 x 10
260.00
3x8
110.00
3 x 10
Page 32 of 38 | 06/14/2015

#N/A
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
140.00
5 x 10
220.00
5 x 10
270.00
5x8
115.00
5 x 10
Week 4
140.00
3 x 10
220.00
3 x 10
270.00
3x8
115.00
3 x 10
Page 33 of 38 | 06/14/2015

#N/A
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
145.00
5 x 10
230.00
5 x 10
280.00
5x8
120.00
5 x 10
Week 4
145.00
3 x 10
230.00
3 x 10
280.00
3x8
120.00
3 x 10
Page 34 of 38 | 06/14/2015

#N/A
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
150.00
5 x 10
240.00
5 x 10
290.00
5x8
125.00
5 x 10
Week 4
150.00
3 x 10
240.00
3 x 10
290.00
3x8
125.00
3 x 10
Page 35 of 38 | 06/14/2015

#N/A
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
155.00
5 x 10
250.00
5 x 10
300.00
5x8
130.00
5 x 10
Week 4
155.00
3 x 10
250.00
3 x 10
300.00
3x8
130.00
3 x 10
Page 36 of 38 | 06/14/2015

#N/A
Wendler Percentages
Week 4
40%
50%
60%
Weeks 1 to 3
160.00
5 x 10
260.00
5 x 10
310.00
5x8
135.00
5 x 10
Week 4
160.00
3 x 10
260.00
3 x 10
310.00
3x8
135.00
3 x 10
Page 37 of 38 | 06/14/2015
CYCLE:
Weight
Average Weight
1RM Projection (Top Workset)
Bench Press
Squat
Deadlift
Shoulder Press
Strength/Weight Ratio
Bench Press Ratio
Squat Ratio
Deadlift Ratio
Shoulder Press Ratio
GRAPHS:
1
30 Dec 1899
0.00
2
27 Jan 1900
300.00
3
24 Feb 1900
4
24 Mar 1900
5
21 Apr 1900
6
19 May 1900
#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
16 Jun 1900
8
14 Jul 1900
9
11 Aug 1900
10
08 Sep 1900
11
06 Oct 1900
12
03 Nov 1900
13
01 Dec 1900
#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
150.00
12.00
Bench Press
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
Bench Press 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
Squat
Shoulder Press
Squat Ratio
Shoulder Press Ratio

Wendler Strength Starter 1

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Wendler's 5/3/1 Spreadsheet v1.

What's New in 1.28:

What's New in 1.27:

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.

Edit the cells in blue ONLY

All done, take me

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Boring But Big: 50.00%

Boring But Big: 50.00%

Boring But Big: 50.00%

Boring But Big: 50.00%

Boring But Big: 50.00%

Boring But Big: 50.00%

Boring But Big: 50.00%

Boring But Big: 50.00%

Boring But Big: 50.00%

Boring But Big: 50.00%

Boring But Big: 50.00%

Boring But Big: 50.00%

Boring But Big: 50.00%

Bench Press Ratio

Shoulder Press Ratio

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