Instructions

Understanding the Spreadsheet

If you are planning to use this spreadsheet, please spend the next 5-10 minutes reading the

1. Enter the weight and number of reps you can do. Your estimated 1RM and 5RM will be aut
(Obviously, if you already know your 1RM, simply put that number in and put 1 for the Rep)

2. The "% to Use" section will generate your Training 5RM, which is the number you will work
So be smart and choose a weight that will enable you to progress steadily for at least a few w

3. "Set Interval" determines what your first few sets will be. It essentially calculates what the
If you don't understand this, leave it at the default 12.5%

4. "Increment" section will determine the amount of weight you add each week. The reason I
discrepancies as weights get heavier. A 15 or 20 jump when the weights are in the 4-500 ran

5. Stall Options - "Attempts" means how many ADDITIONAL chances you will have to get a w
So 1 means you will reset after 2 shots at the same weight and 0 means you reset as soon a
6. "Reset to %" calculates the weight to reset to if you stall. If you stall at 100 and set the %

Using the Calculator

1. If you are able to complete all reps/sets required, enter "Y". If not, Enter "N" (Without the q
2. Do NOT modify any other cells. I recommend you lock the spreadsheet yourself to prevent
3. Your workout numbers for successive weeks will ONLY be updated if you fill out Y or N after
Impact of Stalling on Next Workout.

If you miss any of the reps on Day 1, the heavy triple on Day 3 will remain the same of that e
If you miss a rep on Day 3, the weights for Day 1 in the following week will be the same as p
complete the heavy triple

Day 2 stalling on Deadlift and Military will have no effects on workouts for Day 1 or 3. They w
assigned to respective exercises.

*If you miss the weights on Week 1, it will automatically reset for you no matter the Attempts
obviously not optimal for long term progress.

If you have any further questions or comments, you can send me a PM on bodybuilding.com/
Registration to forum is required.

ructions

Spreadsheet by Pazienxa

10 minutes reading the instructions below to avoid confusion.

RM and 5RM will be automatically generated.

and put 1 for the Rep)

e number you will work up to on your first workout.

adily for at least a few weeks

ally calculates what the weights leading up to your last set will be.

ach week. The reason I chose this over 2.5% increase is to avoid
hts are in the 4-500 range is a stall waiting to happen.

you will have to get a weight if you miss the prescribed reps on a day.
ans you reset as soon as you miss a weight.

l at 100 and set the % to 90, you will reset to 90.

Enter "N" (Without the quotations) in the "Completed?" Field.

eet yourself to prevent accidental deletion of formulas.
f you fill out Y or N after each workout.

main the same of that exercise.

k will be the same as previous week's Day 1 because you failed to

s for Day 1 or 3. They will be reset according to "Attempts" you have

no matter the Attempts you have chosen. The weight you have chosen is

M on bodybuilding.com/forums to the username Pazienxa.

Starting Weights, Work Sets, and Weekly Increments

All data/options highlighted in Grey MUST be entered
Squat
Bench
Deadlift
Military
Row

Weight
102.5
60
90
42
65

Reps
4
4
5
5
5

1RM
#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?

Squat
Bench
Deadlift
Military
Row

Stall Options
Attempts
1
1
1
1
1

Reset to %
90%
90%
90%
90%
90%

"Completed?" Field
This MUST be filled with either "Y" or "N" ONLY
Y = Successfully completed all reps and sets
N = Did not successfully complete all reps and/or sets
All Data Filled - Proceed to Workout

5RM
#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?

% to Use
90%
90%
90%
90%
90%

kly Increments

UST be entered
Training Max

#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?

Set Interval
12.50%
12.50%
12.50%
12.50%
12.50%

Increment
5
2.5
5
2.5
2.5

Start and Options

Week 1

STATUS
Completed?
Squat
5x5

#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?

STATUS
Completed?
Day 1

Bench
5x5

#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?

STATUS
Completed?

5x5

#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?

4x5

#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?

Row

Squat

STATUS
Completed?
Military
Day 2

4x5

#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?

Week 2

Week 3

Day 2

STATUS
Completed?
Deadlift
4x5

#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?

Completed?

Squat

4x5
1x3
1x8

#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?

Completed?

Day 3

Bench

4x5
1x3
1x8

#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?

Completed?

Row

4x5
1x3
1x8

#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?
#ADDIN?

Bill Starr 5x5 Linear Progression Calculator

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

culator
Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16