IMPORTANT: Only Modify the Boxes in Yellow!

The 1RM estimator in this spreadsheet is based on Matt Brzycki's (36*weight)/(37-reps done), which is a much more accurate e To begin, enter the weight and reps down for each of the four exercises. In Cycle 1, your working 1RMs are the 90% on top of the spreadsheet. For Cycle 2 and beyond, the current working 1RMs are listed on the right hand side. Here is how the rep goals work: - In week 1, the rep goal is calculated by adding 5lbs to your working 1RM. So if you are able to achieve the rep goal, your estimated 1RM will be at least 5lbs more than your working 1RM In week 2, the rep goal will be generated by adding 5lbs to your previous week's (week 1) estimated 1RM and the same concept works for week 3 if you get the rep goal. - If you are unable to get the number of reps recommended but the estimated 1RM is still greater than your current working 1RM, the following week's rep goal will still be generated by adding 5lbs onto your estimated 1RM. - However, if the estimated 1RM is lower than your current working 1RM at any given week, the rep goal for next week will be calculated such that you will beat your current working 1RM by 5lbs or more. For Example: Say my current working 1RM is 365 for squat. For week 1, I need to get 5+ for 310. The calculator also tells me that in order to beat my working 1RM of 365 by 5lbs, I will need to get at least 7 reps of 310 which will put me at an estimated 370. If I do get 7 reps, I will have to do 330x6=385 in week 2 to beat my max of 370 because if I only get 330x5, that is still an estimated max of 370. But say I wasn't feeling all that great and only went for the minimum number of 5 reps, that puts my estimated 1RM at 350, which is lower than my current working 1RM of 365. Therefore in week 2, the calculator will again add 5lbs to my current working 1RM of 365 and calculate the rep goal. In this scenario it will be 330x5 which gives an estimated 1RM of 370. From cycle to cycle, the working 1RMs for Squats and Deadlift will be increased by 10lbs and Press and Bench by 5lbs. You do have the option of changing this to your own preference by editing the cycle increment. In addition, you can also manually enter the weight for your next cycle. This is NOT RECOMMENDED as it will also erase the formula associated with it.

ich is a much more accurate estimation than Wendler's overly optimistic forumla.

5/3/1 Calculator
Military Deadlift Bench Squat 11/11/13 WeightReps 1RM 90% 60 3 65 60 180 3 190 170 85 3 90 80 120 5 135 120 18/11/13 1RM Calculator Weight Reps 1RM Rep Calculator Weight

Cycle 1
Week 2 3x3
Weight Rep Goal 1RM Reps 1RM Goal Done Military 9 70 5 60 Deadlift 7 185 7 185 Bench 13 105 Squat 9 140 40 50 55 120 135 155 55 65 70 85 95 110

Week 1 3x5
Weight Military 40 45 50 110 130 145 50 60 70 80 90 100 Rep 1RM Reps 1RM Goal Goal Done Military 9 65 9 65 Deadlift 7 175 8 180 Bench 7 85 12 100 Squat 8 125 10 135

Deadlift

Bench

Squat

Cycle 2
Week 5 3x5
Weight Military 40 45 55 115 130 150 55 60 70 80 95 105 Rep 1RM Reps 1RM Goal Goal Done Military 8 70 Deadlift 7 180 Bench 8 85 Squat 8 130

Week 6 3x3
Weight 45 50 55 125 140 160 60 65 75 90 100 115 Rep Goal 1RM Reps 1RM Goal Done Military

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 3
Week 9 3x5
Weight Military 40 50 55 115 135 155 Rep 1RM Reps 1RM Goal Goal Done Military 9 70 Deadlift 7 185

Week 10 3x3
Weight 45 50 60 125 145 160 Rep Goal 1RM Reps 1RM Goal Done Military

Deadlift

Deadlift

Bench

Squat

55 65 70 85 100 110

Bench 9 90 Squat 8 135

60 70 75 90 105 115

Bench

Squat

Cycle 4
Week 13 3x5
Weight Military 45 50 55 120 140 155 55 65 75 90 100 115 Rep 1RM Reps 1RM Goal Goal Done Military 10 75 Deadlift 8 190 Bench 8 95 Squat 7 140

Week 14 3x3
Weight 45 55 60 130 150 165 60 70 80 95 110 120 Rep Goal 1RM Reps 1RM Goal Done Military

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 5
Week 17 3x5
Weight Military 45 55 60 125 145 160 60 70 75 90 105 120 Rep 1RM Reps 1RM Goal Goal Done Military 8 75 Deadlift 7 190 Bench 9 95 Squat 7 145

Week 18 3x3
Weight 50 55 65 135 150 170 65 70 80 100 110 125 Rep Goal 1RM Reps 1RM Goal Done Military

Deadlift

Deadlift

Bench

Bench

Squat

Squat

Cycle 6
Week 21 3x5
Weight Military 45 55 60 125 145 165 60 70 Rep 1RM Reps 1RM Goal Goal Done Military 9 75 Deadlift 7 200 Bench

Week 22 3x3
Weight 50 60 65 135 155 175 65 75 Rep Goal 1RM Reps 1RM Goal Done Military

Deadlift

Deadlift

Bench

Bench

Squat

80 95 110 125

95 Squat

150

85 100 115 130

Squat

v1.1 Rep Calculator 1RM Reps Req'd

Created by diregna Cycle Increment Military 2.5 Deadlift 5 Bench 2.5 Squat 5

Rep Rep 1RM Weight s 1RM Goal Goal Don 45 50 55 65 7 130 145 160 190 7 60 70 75 90 100 115

Week 3 5/3/1

Week 4 Deload
Weight Military 25 30 35 70 85 100 30 40 50 50 60 70 Suggested Cycle 2 1RM Military Deadlift Bench Squat 62.5 175 82.5 125

Deadlift

Bench

Squat

Week 7 5/3/1
Rep 1RM Rep Weight 1RM Goal Goal s 45 55 60 130 150 165 60 70 80 95 105 120

Week 8 Deload
Weight Military 25 30 40 70 90 105 35 40 50 50 65 75 Suggested Cycle 3 1RM Military Deadlift Bench Squat 65 180 85 130

Deadlift

Bench

Squat

Week 11 5/3/1
Rep 1RM Rep Weight 1RM Goal Goal s 50 55 60 135 155 170

Week 12 Deload
Weight Military 25 35 40 70 90 110 Suggested Cycle 4 1RM Military Deadlift Bench Squat 67.5 185 87.5 135

Deadlift

65 70 80 100 110 125

Bench

Squat

35 45 50 50 65 80

Week 15 5/3/1
Rep 1RM Rep Weight 1RM Goal Goal s 50 55 65 140 155 175 65 75 85 100 115 130

Week 16 Deload
Weight Military 25 35 40 75 95 110 35 45 55 55 70 80 Suggested Cycle 5 1RM Military Deadlift Bench Squat 70 190 90 140

Deadlift

Bench

Squat

Week 19 5/3/1
Rep 1RM Rep Weight 1RM Goal Goal s 55 60 65 145 160 180 70 75 85 105 120 135

Week 20 Deload
Weight Military 30 35 40 75 95 115 35 45 55 55 70 85 Suggested Cycle 6 1RM Military Deadlift Bench Squat 72.5 195 92.5 145

Deadlift

Bench

Squat

Week 23 5/3/1
Rep 1RM Rep Weight 1RM Goal Goal s 55 60 70 145 165 185 70 80

Week 24 Deload
Weight Military 30 35 45 80 100 115 35 45 Suggested Cycle 7 1RM Military Deadlift Bench Squat 75 200 95 150

Deadlift

Bench

90 110 125 140

Squat

55 60 75 85

V1.0 V1.1

Completed Caculators Updated rounding in Rep Goals resulting in higher accuracy Added a Rep Req'd Calculator

Credits: All credits of the program design goes to Jim Wendler, make sure to check out his book here for full information on the program

ere for full information on the program: http://store.jimwendler.com/ProductDetails.asp?ProductCode=5312EDEBOOK

312EDEBOOK