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com

Wendler's 5/3/1 Spreadsheet v1,3 Instructions

By Jon K / Poteto
Latest Version: http://www.strongjournal.com/
Suggestions: jon@strongjournal.com

Notice:
This spreadsheet will no longer be maintained, but will remain free forever. For a superior online version, please che
http://www.strongjournal.com

Thanks for downloading. This spreadsheet was designed to be easy to use, functional, customizable AND easy on the

Disclaimer:
This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to lea
This is not intended to teach you about the 5/3/1 program. I do not earn any money (nor want to) from this spreads
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
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 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 usin
 CLICK TO GO

Questions 5/3/1 Schedule Statistics Savelog

or online version, please check out StrongJournal.com

www.strongjournal.com

stomizable AND easy on the eyes.

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

r want to) from this spreadsheet or from your purchase of the e-Book from this link.

day. You can select identical days if you

v1.30

v1.28

v1.27

e columns if you're not using them

 Instructions:
1. Because the schedule has already been formatted, printing is a
breeze. Each cycle appears on its own page so you can bring
printouts to the gym and leave your 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 only useful if
you consistently update the repetitions performed on the "PR: Set
3" rows in the 5/3/1 schedule. The strength/weight ratio statistic
also requires your bodyweight to be entered at the beginning of
every cycle (on the statistics page in blue). The graphs provide an
easy visual way to monitor your increases in strength as you
progress through 5/3/1.

3. Please feel free to modify the spreadsheet to your requirements.

However, please note that I may not be able to offer you any
support if your modification breaks the 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 worksheet as logfile.csv
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.
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 m
 Full weight +
bar = Total
kg weight
60 kgWeights on
one side only =
Just the
20 kgweights you
add to one side
Full weight + bar of theYes
barbell

5 kg

of my projected 1RM (optional)

This is the day
you begin 5/3/1

11-Jul-22
Squat on lu
Bench Press on Tue
Deadlift on Thu
Shoulder Press on Fri

135 kg for: 1 reps (1RM:

100 kg for: 1 reps (1RM:
145 kg for: 1 reps (1RM:
60 kg for: 1 reps (1RM:

10 kg
5 kg
10 kg
5 kg
, take me to my schedule
 Do not modify
COL LOOKUP
Days worked out: lu 8
Tue
Thu
Fri

Day Matrix Mon

Mon 0
Tue 1
Wed 2
Thu 3
Fri 4
Sat 5
Sun 6
135 kg)
100 kg)
145 kg)
60 kg)
ule
 This table looks
up the day
matrix for the
distance away
from the first
work day. The
implementation
currently only
supports days
within the
same week of
LOOK UP VALUE DATE the first day in This matrix
cell B22. shows the
#N/A Mon
distance of the
2 Wed other days
relative to the
4 Fri day in the
column. For
5 Sat example, Friday
is one day away
from Thursday,
hence a 1 value
Tue Wed Thu Fri Sat Sun in the Fri-Thu cell
(x y)
6 5 4 3 2 1
0 6 5 4 3 2
1 0 6 5 4 3
2 1 0 6 5 4
3 2 1 0 6 5
4 3 2 1 0 6
5 4 3 2 1 0
 Complementarios
\\\\= Week 1: 3 Week 2: 3 Week 3: 1xWeek 4: 3xWeek 1 PRWeek 2 PRWeek 3 PR 1RM
CYCLE 1 11 jul to 06 ago yyyy
Core Lift 1RM 90 % Wendler Percentages
Squat 140 126 Week 1 Week 2 Week 3 Week 4
Bench Pres 85 77 65 % 70 % 75 % 40 %
Deadlift 150 135 75 % 80 % 85 % 50 %
Shoulder P 45 41 85 % 90 % 95 % 60 %
Core Lift
Squat ### ### ### ###
Set 1 80.00 90.00 95.00 50.00
Set 2 95.00 100.00 105.00 65.00
Set 3 105.00 115.00 120.00 75.00 0.00 % 0.00 %
PR: Set 3 10 NA 140.04 #N/A #N/A
Bench Pres ### ### ### ###
Set 1 50.00 55.00 55.00 30.00
Set 2 55.00 60.00 65.00 40.00
Set 3 65.00 70.00 75.00 45.00 0.00 % 0.00 %
PR: Set 3 NA #N/A #N/A #N/A
Deadlift Fri, 15 Jul Fri, 22 Jul Fri, 29 Jul ###
Set 1 90.00 95.00 100.00 55.00
Set 2 100.00 110.00 115.00 70.00
Set 3 115.00 120.00 130.00 80.00 0.00 % 0.00 %
PR: Set 3 NA #N/A #N/A #N/A
Shoulder PSat, 16 Jul Sat, 23 Jul Sat, 30 Jul ###
Set 1 25.00 30.00 30.00 15.00
Set 2 30.00 30.00 35.00 20.00
Set 3 35.00 35.00 40.00 25.00 0.00 % 0.00 %
PR: Set 3 NA #N/A #N/A #N/A

Página 15
Complementarios

Página 16
\\\\= Week 1: 3x5+ Week 2: 3x3+
CYCLE 1 11 jul to
Core Lift 1RM 90 %
Squat 160 144
Bench Press 100 90
Deadlift 210 189
Shoulder Press 60 54
Core Lift
Squat Mon, 11 Jul Mon, 18 Jul
Set 1 95.00 100.00
Set 2 110.00 115.00
Set 3 120.00 130.00
PR: Set 3 10
Bench Press Wed, 13 Jul Wed, 20 Jul
Set 1 60.00 65.00
Set 2 70.00 70.00
Set 3 75.00 80.00
PR: Set 3
Deadlift Fri, 15 Jul Fri, 22 Jul
Set 1 125.00 130.00
Set 2 140.00 150.00
Set 3 160.00 170.00
PR: Set 3
Shoulder Press Sat, 16 Jul Sat, 23 Jul
Set 1 35.00 40.00
Set 2 40.00 45.00
Set 3 45.00 50.00
PR: Set 3
CYCLE 2 08 ago to
Core Lift 1RM 90 %
Squat 171 154
Bench Press 106 95
Deadlift 221 199
Shoulder Press 66 59
Core Lift
Squat Mon, 08 Aug Mon, 15 Aug
Set 1 100.00 110.00
Set 2 115.00 125.00
Set 3 130.00 140.00
PR: Set 3
Bench Press Wed, 10 Aug Wed, 17 Aug
Set 1 60.00 65.00
Set 2 70.00 75.00
Set 3 80.00 85.00
PR: Set 3
Deadlift Fri, 12 Aug Fri, 19 Aug
Set 1 130.00 140.00
 Set 2 150.00 160.00
Set 3 170.00 180.00
PR: Set 3
Shoulder Press Sat, 13 Aug Sat, 20 Aug
Set 1 40.00 40.00
Set 2 45.00 45.00
Set 3 50.00 55.00
PR: Set 3
CYCLE 3 05 sep to
Core Lift 1RM 90 %
Squat 182 164
Bench Press 111 100
Deadlift 232 209
Shoulder Press 71 64
Core Lift
Squat Mon, 05 Sep Mon, 12 Sep
Set 1 105.00 115.00
Set 2 125.00 130.00
Set 3 140.00 150.00
PR: Set 3
Bench Press Wed, 07 Sep Wed, 14 Sep
Set 1 65.00 70.00
Set 2 75.00 80.00
Set 3 85.00 90.00
PR: Set 3
Deadlift Fri, 09 Sep Fri, 16 Sep
Set 1 135.00 145.00
Set 2 155.00 165.00
Set 3 180.00 190.00
PR: Set 3
Shoulder Press Sat, 10 Sep Sat, 17 Sep
Set 1 40.00 45.00
Set 2 50.00 50.00
Set 3 55.00 60.00
PR: Set 3
CYCLE 4 03 oct to
Core Lift 1RM 90 %
Squat 193 174
Bench Press 117 105
Deadlift 243 219
Shoulder Press 77 69
Core Lift
Squat Mon, 03 Oct Mon, 10 Oct
Set 1 115.00 120.00
Set 2 130.00 140.00
Set 3 150.00 155.00
PR: Set 3
Bench Press Wed, 05 Oct Wed, 12 Oct
Set 1 70.00 75.00
Set 2 80.00 85.00
Set 3 90.00 95.00
PR: Set 3
Deadlift Fri, 07 Oct Fri, 14 Oct
Set 1 140.00 155.00
Set 2 165.00 175.00
Set 3 185.00 195.00
PR: Set 3
Shoulder Press Sat, 08 Oct Sat, 15 Oct
Set 1 45.00 50.00
Set 2 50.00 55.00
Set 3 60.00 60.00
PR: Set 3
CYCLE 5 31 oct to
Core Lift 1RM 90 %
Squat 204 184
Bench Press 122 110
Deadlift 254 229
Shoulder Press 82 74
Core Lift
Squat Mon, 31 Oct Mon, 07 Nov
Set 1 120.00 130.00
Set 2 140.00 145.00
Set 3 155.00 165.00
PR: Set 3
Bench Press Wed, 02 Nov Wed, 09 Nov
Set 1 70.00 75.00
Set 2 85.00 90.00
Set 3 95.00 100.00
PR: Set 3
Deadlift Fri, 04 Nov Fri, 11 Nov
Set 1 150.00 160.00
Set 2 170.00 185.00
Set 3 195.00 205.00
PR: Set 3
Shoulder Press Sat, 05 Nov Sat, 12 Nov
Set 1 50.00 50.00
Set 2 55.00 60.00
Set 3 65.00 65.00
PR: Set 3
CYCLE 6 28 nov to
Core Lift 1RM 90 %
Squat 216 194
Bench Press 128 115
Deadlift 266 239
Shoulder Press 88 79
Core Lift
Squat Mon, 28 Nov Mon, 05 Dec
Set 1 125.00 135.00
Set 2 145.00 155.00
Set 3 165.00 175.00
PR: Set 3
Bench Press Wed, 30 Nov Wed, 07 Dec
Set 1 75.00 80.00
Set 2 85.00 90.00
Set 3 100.00 105.00
PR: Set 3
Deadlift Fri, 02 Dec Fri, 09 Dec
Set 1 155.00 165.00
Set 2 180.00 190.00
Set 3 205.00 215.00
PR: Set 3
Shoulder Press Sat, 03 Dec Sat, 10 Dec
Set 1 50.00 55.00
Set 2 60.00 65.00
Set 3 65.00 70.00
PR: Set 3
CYCLE 7 26 dic to
Core Lift 1RM 90 %
Squat 227 204
Bench Press 133 120
Deadlift 277 249
Shoulder Press 93 84
Core Lift
Squat Mon, 26 Dec Mon, 02 Jan
Set 1 135.00 145.00
Set 2 155.00 165.00
Set 3 175.00 185.00
PR: Set 3
Bench Press Wed, 28 Dec Wed, 04 Jan
Set 1 80.00 85.00
Set 2 90.00 95.00
Set 3 100.00 110.00
PR: Set 3
Deadlift Fri, 30 Dec Fri, 06 Jan
Set 1 160.00 175.00
Set 2 185.00 200.00
Set 3 210.00 225.00
PR: Set 3
Shoulder Press Sat, 31 Dec Sat, 07 Jan
Set 1 55.00 60.00
Set 2 65.00 65.00
 Set 3 70.00 75.00
PR: Set 3
CYCLE 8 23 ene to
Core Lift 1RM 90 %
Squat 238 214
Bench Press 139 125
Deadlift 288 259
Shoulder Press 99 89
Core Lift
Squat Mon, 23 Jan Mon, 30 Jan
Set 1 140.00 150.00
Set 2 160.00 170.00
Set 3 180.00 195.00
PR: Set 3
Bench Press Wed, 25 Jan Wed, 01 Feb
Set 1 80.00 90.00
Set 2 95.00 100.00
Set 3 105.00 115.00
PR: Set 3
Deadlift Fri, 27 Jan Fri, 03 Feb
Set 1 170.00 180.00
Set 2 195.00 205.00
Set 3 220.00 235.00
PR: Set 3
Shoulder Press Sat, 28 Jan Sat, 04 Feb
Set 1 60.00 60.00
Set 2 65.00 70.00
Set 3 75.00 80.00
PR: Set 3
CYCLE 9 20 feb to
Core Lift 1RM 90 %
Squat 249 224
Bench Press 144 130
Deadlift 299 269
Shoulder Press 104 94
Core Lift
Squat Mon, 20 Feb Mon, 27 Feb
Set 1 145.00 155.00
Set 2 170.00 180.00
Set 3 190.00 200.00
PR: Set 3
Bench Press Wed, 22 Feb Wed, 01 Mar
Set 1 85.00 90.00
Set 2 100.00 105.00
Set 3 110.00 115.00
PR: Set 3
Deadlift Fri, 24 Feb Fri, 03 Mar
 Set 1 175.00 190.00
Set 2 200.00 215.00
Set 3 230.00 240.00
PR: Set 3
Shoulder Press Sat, 25 Feb Sat, 04 Mar
Set 1 60.00 65.00
Set 2 70.00 75.00
Set 3 80.00 85.00
PR: Set 3
CYCLE 10 20 mar to
Core Lift 1RM 90 %
Squat 260 234
Bench Press 150 135
Deadlift 310 279
Shoulder Press 110 99
Core Lift
Squat Mon, 20 Mar Mon, 27 Mar
Set 1 150.00 165.00
Set 2 175.00 185.00
Set 3 200.00 210.00
PR: Set 3
Bench Press Wed, 22 Mar Wed, 29 Mar
Set 1 90.00 95.00
Set 2 100.00 110.00
Set 3 115.00 120.00
PR: Set 3
Deadlift Fri, 24 Mar Fri, 31 Mar
Set 1 180.00 195.00
Set 2 210.00 225.00
Set 3 235.00 250.00
PR: Set 3
Shoulder Press Sat, 25 Mar Sat, 01 Apr
Set 1 65.00 70.00
Set 2 75.00 80.00
Set 3 85.00 90.00
PR: Set 3
CYCLE 11 17 abr to
Core Lift 1RM 90 %
Squat 271 244
Bench Press 156 140
Deadlift 321 289
Shoulder Press 116 104
Core Lift
Squat Mon, 17 Apr Mon, 24 Apr
Set 1 160.00 170.00
Set 2 185.00 195.00
Set 3 205.00 220.00
 PR: Set 3
Bench Press Wed, 19 Apr Wed, 26 Apr
Set 1 90.00 100.00
Set 2 105.00 110.00
Set 3 120.00 125.00
PR: Set 3
Deadlift Fri, 21 Apr Fri, 28 Apr
Set 1 190.00 200.00
Set 2 215.00 230.00
Set 3 245.00 260.00
PR: Set 3
Shoulder Press Sat, 22 Apr Sat, 29 Apr
Set 1 70.00 75.00
Set 2 80.00 85.00
Set 3 90.00 95.00
PR: Set 3
CYCLE 12 15 may to
Core Lift 1RM 90 %
Squat 282 254
Bench Press 161 145
Deadlift 332 299
Shoulder Press 121 109
Core Lift
Squat Mon, 15 May Mon, 22 May
Set 1 165.00 180.00
Set 2 190.00 205.00
Set 3 215.00 230.00
PR: Set 3
Bench Press Wed, 17 May Wed, 24 May
Set 1 95.00 100.00
Set 2 110.00 115.00
Set 3 125.00 130.00
PR: Set 3
Deadlift Fri, 19 May Fri, 26 May
Set 1 195.00 210.00
Set 2 225.00 240.00
Set 3 255.00 270.00
PR: Set 3
Shoulder Press Sat, 20 May Sat, 27 May
Set 1 70.00 75.00
Set 2 80.00 85.00
Set 3 95.00 100.00
PR: Set 3
CYCLE 13 12 jun to
Core Lift 1RM 90 %
Squat 293 264
Bench Press 167 150
Deadlift 343 309
Shoulder Press 127 114
Core Lift
Squat Mon, 12 Jun Mon, 19 Jun
Set 1 170.00 185.00
Set 2 200.00 210.00
Set 3 225.00 240.00
PR: Set 3
Bench Press Wed, 14 Jun Wed, 21 Jun
Set 1 100.00 105.00
Set 2 115.00 120.00
Set 3 130.00 135.00
PR: Set 3
Deadlift Fri, 16 Jun Fri, 23 Jun
Set 1 200.00 215.00
Set 2 230.00 245.00
Set 3 265.00 280.00
PR: Set 3
Shoulder Press Sat, 17 Jun Sat, 24 Jun
Set 1 75.00 80.00
Set 2 85.00 90.00
Set 3 95.00 105.00
PR: Set 3
Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM
11 jul to 06 ago yyyy
Wendler Percentages
Week 1 Week 2 Week 3
65 % 70 % 75 %
75 % 80 % 85 %
85 % 90 % 95 %

Mon, 25 Jul Mon, 01 Aug

110.00 60.00
120.00 70.00
135.00 85.00 0.00 % 0.00 %
NA 160.04 #N/A #N/A
Wed, 27 Jul Wed, 03 Aug
70.00 35.00
75.00 45.00
85.00 55.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Fri, 29 Jul Fri, 05 Aug
140.00 75.00
160.00 95.00
180.00 115.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Sat, 30 Jul Sat, 06 Aug
40.00 20.00
45.00 25.00
50.00 30.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
08 ago to 03 sep yyyy
Wendler Percentages
Week 1 Week 2 Week 3
65 % 70 % 75 %
75 % 80 % 85 %
85 % 90 % 95 %

Mon, 22 Aug Mon, 29 Aug

115.00 60.00
130.00 75.00
145.00 90.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Wed, 24 Aug Wed, 31 Aug
70.00 40.00
80.00 50.00
90.00 55.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Fri, 26 Aug Fri, 02 Sep
150.00 80.00
 170.00 100.00
190.00 120.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Sat, 27 Aug Sat, 03 Sep
45.00 25.00
50.00 30.00
55.00 35.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
05 sep to 01 oct yyyy
Wendler Percentages
Week 1 Week 2 Week 3
65 % 70 % 75 %
75 % 80 % 85 %
85 % 90 % 95 %

Mon, 19 Sep Mon, 26 Sep

125.00 65.00
140.00 80.00
155.00 100.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Wed, 21 Sep Wed, 28 Sep
75.00 40.00
85.00 50.00
95.00 60.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Fri, 23 Sep Fri, 30 Sep
155.00 85.00
180.00 105.00
200.00 125.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Sat, 24 Sep Sat, 01 Oct
50.00 25.00
55.00 30.00
60.00 40.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
03 oct to 29 oct yyyy
Wendler Percentages
Week 1 Week 2 Week 3
65 % 70 % 75 %
75 % 80 % 85 %
85 % 90 % 95 %

Mon, 17 Oct Mon, 24 Oct

130.00 70.00
150.00 85.00
165.00 105.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Wed, 19 Oct Wed, 26 Oct
80.00 40.00
90.00 55.00
100.00 65.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Fri, 21 Oct Fri, 28 Oct
165.00 90.00
185.00 110.00
210.00 130.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Sat, 22 Oct Sat, 29 Oct
50.00 30.00
60.00 35.00
65.00 40.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
31 oct to 26 nov yyyy
Wendler Percentages
Week 1 Week 2 Week 3
65 % 70 % 75 %
75 % 80 % 85 %
85 % 90 % 95 %

Mon, 14 Nov Mon, 21 Nov

140.00 75.00
155.00 90.00
175.00 110.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Wed, 16 Nov Wed, 23 Nov
85.00 45.00
95.00 55.00
105.00 65.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Fri, 18 Nov Fri, 25 Nov
170.00 90.00
195.00 115.00
220.00 135.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Sat, 19 Nov Sat, 26 Nov
55.00 30.00
65.00 35.00
70.00 45.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
28 nov to 24 dic yyyy
Wendler Percentages
Week 1 Week 2 Week 3
65 % 70 % 75 %
75 % 80 % 85 %
 85 % 90 % 95 %

Mon, 12 Dec Mon, 19 Dec

145.00 80.00
165.00 95.00
185.00 115.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Wed, 14 Dec Wed, 21 Dec
85.00 45.00
100.00 60.00
110.00 70.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Fri, 16 Dec Fri, 23 Dec
180.00 95.00
205.00 120.00
225.00 145.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Sat, 17 Dec Sat, 24 Dec
60.00 30.00
65.00 40.00
75.00 45.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
26 dic to 21 ene yyyy
Wendler Percentages
Week 1 Week 2 Week 3
65 % 70 % 75 %
75 % 80 % 85 %
85 % 90 % 95 %

Mon, 09 Jan Mon, 16 Jan

155.00 80.00
175.00 100.00
195.00 120.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Wed, 11 Jan Wed, 18 Jan
90.00 50.00
100.00 60.00
115.00 70.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Fri, 13 Jan Fri, 20 Jan
185.00 100.00
210.00 125.00
235.00 150.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Sat, 14 Jan Sat, 21 Jan
65.00 35.00
70.00 40.00
 80.00 50.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
23 ene to 18 feb yyyy
Wendler Percentages
Week 1 Week 2 Week 3
65 % 70 % 75 %
75 % 80 % 85 %
85 % 90 % 95 %

Mon, 06 Feb Mon, 13 Feb

160.00 85.00
180.00 105.00
205.00 130.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Wed, 08 Feb Wed, 15 Feb
95.00 50.00
105.00 65.00
120.00 75.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Fri, 10 Feb Fri, 17 Feb
195.00 105.00
220.00 130.00
245.00 155.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Sat, 11 Feb Sat, 18 Feb
65.00 35.00
75.00 45.00
85.00 55.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
20 feb to 18 mar yyyy
Wendler Percentages
Week 1 Week 2 Week 3
65 % 70 % 75 %
75 % 80 % 85 %
85 % 90 % 95 %

Mon, 06 Mar Mon, 13 Mar

170.00 90.00
190.00 110.00
215.00 135.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Wed, 08 Mar Wed, 15 Mar
100.00 50.00
110.00 65.00
125.00 80.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Fri, 10 Mar Fri, 17 Mar
 200.00 110.00
230.00 135.00
255.00 160.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Sat, 11 Mar Sat, 18 Mar
70.00 40.00
80.00 45.00
90.00 55.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
20 mar to 15 abr yyyy
Wendler Percentages
Week 1 Week 2 Week 3
65 % 70 % 75 %
75 % 80 % 85 %
85 % 90 % 95 %

Mon, 03 Apr Mon, 10 Apr

175.00 95.00
200.00 115.00
220.00 140.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Wed, 05 Apr Wed, 12 Apr
100.00 55.00
115.00 70.00
130.00 80.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Fri, 07 Apr Fri, 14 Apr
210.00 110.00
235.00 140.00
265.00 165.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Sat, 08 Apr Sat, 15 Apr
75.00 40.00
85.00 50.00
95.00 60.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
17 abr to 13 may yyyy
Wendler Percentages
Week 1 Week 2 Week 3
65 % 70 % 75 %
75 % 80 % 85 %
85 % 90 % 95 %

Mon, 01 May Mon, 08 May

185.00 100.00
205.00 120.00
230.00 145.00 0.00 % 0.00 %
 NA #N/A #N/A #N/A
Wed, 03 May Wed, 10 May
105.00 55.00
120.00 70.00
135.00 85.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Fri, 05 May Fri, 12 May
215.00 115.00
245.00 145.00
275.00 175.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Sat, 06 May Sat, 13 May
80.00 40.00
90.00 50.00
100.00 60.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
15 may to 10 jun yyyy
Wendler Percentages
Week 1 Week 2 Week 3
65 % 70 % 75 %
75 % 80 % 85 %
85 % 90 % 95 %

Mon, 29 May Mon, 05 Jun

190.00 100.00
215.00 125.00
240.00 150.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Wed, 31 May Wed, 07 Jun
110.00 60.00
125.00 75.00
140.00 85.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Fri, 02 Jun Fri, 09 Jun
225.00 120.00
255.00 150.00
285.00 180.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Sat, 03 Jun Sat, 10 Jun
80.00 45.00
95.00 55.00
105.00 65.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
12 jun to 08 jul yyyy
Wendler Percentages
Week 1 Week 2 Week 3
65 % 70 % 75 %
 75 % 80 % 85 %
85 % 90 % 95 %

Mon, 26 Jun Mon, 03 Jul

200.00 105.00
225.00 130.00
250.00 160.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Wed, 28 Jun Wed, 05 Jul
115.00 60.00
130.00 75.00
145.00 90.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Fri, 30 Jun Fri, 07 Jul
230.00 125.00
265.00 155.00
295.00 185.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
Sat, 01 Jul Sat, 08 Jul
85.00 45.00
95.00 55.00
110.00 70.00 0.00 % 0.00 %
NA #N/A #N/A #N/A
 Boring But Big: 000%

es
Week 4
40 %
50 %
60 %

Weeks 1 to 3 Week 4
0.00 0.00

5 x 10 3 x 10

0.00 0.00

5 x 10 3 x 10

0.00 0.00

5x8 3x8

0.00 0.00

5 x 10 3 x 10

es
Week 4
40 %
50 %
60 %

Weeks 1 to 3 Week 4
0.00 0.00

5 x 10 3 x 10

0.00 0.00

5 x 10 3 x 10

0.00 0.00
 5x8 3x8

0.00 0.00

5 x 10 3 x 10

es
Week 4
40 %
50 %
60 %

Weeks 1 to 3 Week 4
0.00 0.00

5 x 10 3 x 10

0.00 0.00

5 x 10 3 x 10

0.00 0.00

5x8 3x8

0.00 0.00

5 x 10 3 x 10

es
Week 4
40 %
50 %
60 %

Weeks 1 to 3 Week 4
0.00 0.00

5 x 10 3 x 10
 0.00 0.00

5 x 10 3 x 10

0.00 0.00

5x8 3x8

0.00 0.00

5 x 10 3 x 10

es
Week 4
40 %
50 %
60 %

Weeks 1 to 3 Week 4
0.00 0.00

5 x 10 3 x 10

0.00 0.00

5 x 10 3 x 10

0.00 0.00

5x8 3x8

0.00 0.00

5 x 10 3 x 10

es
Week 4
40 %
50 %
 60 %

Weeks 1 to 3 Week 4
0.00 0.00

5 x 10 3 x 10

0.00 0.00

5 x 10 3 x 10

0.00 0.00

5x8 3x8

0.00 0.00

5 x 10 3 x 10

es
Week 4
40 %
50 %
60 %

Weeks 1 to 3 Week 4
0.00 0.00

5 x 10 3 x 10

0.00 0.00

5 x 10 3 x 10

0.00 0.00

5x8 3x8

0.00 0.00
 5 x 10 3 x 10

es
Week 4
40 %
50 %
60 %

Weeks 1 to 3 Week 4
0.00 0.00

5 x 10 3 x 10

0.00 0.00

5 x 10 3 x 10

0.00 0.00

5x8 3x8

0.00 0.00

5 x 10 3 x 10

es
Week 4
40 %
50 %
60 %

Weeks 1 to 3 Week 4
0.00 0.00

5 x 10 3 x 10

0.00 0.00

5 x 10 3 x 10
 0.00 0.00

5x8 3x8

0.00 0.00

5 x 10 3 x 10

es
Week 4
40 %
50 %
60 %

Weeks 1 to 3 Week 4
0.00 0.00

5 x 10 3 x 10

0.00 0.00

5 x 10 3 x 10

0.00 0.00

5x8 3x8

0.00 0.00

5 x 10 3 x 10

es
Week 4
40 %
50 %
60 %

Weeks 1 to 3 Week 4
0.00 0.00
 5 x 10 3 x 10

0.00 0.00

5 x 10 3 x 10

0.00 0.00

5x8 3x8

0.00 0.00

5 x 10 3 x 10

es
Week 4
40 %
50 %
60 %

Weeks 1 to 3 Week 4
0.00 0.00

5 x 10 3 x 10

0.00 0.00

5 x 10 3 x 10

0.00 0.00

5x8 3x8

0.00 0.00

5 x 10 3 x 10

es
Week 4
40 %
50 %
60 %

Weeks 1 to 3 Week 4
0.00 0.00

5 x 10 3 x 10

0.00 0.00

5 x 10 3 x 10

0.00 0.00

5x8 3x8

0.00 0.00

5 x 10 3 x 10
 CYCLE: 1 2 3 4
11 Jul 2022 08 Aug 2022 Enter your Enter your
05 Sep 2022 03 Oct 2022 Enter your
weight here weight here weight here
Weight 60,00 300,00
Average Weight
1RM Projection (Top Workset)
Squat #N/A #N/A #N/A #N/A
Bench Press #N/A #N/A #N/A #N/A
Deadlift #N/A #N/A #N/A #N/A
Shoulder Press #N/A #N/A #N/A #N/A
Strength/Weight Ratio
Squat Ratio - - - -
Bench Press Ratio - - - -
Deadlift Ratio - - - -
Shoulder Press Ratio - - - -
GRAPHS:
45200

45100

45000

44900

44800

44700

44600

44500
1 2 3 4 5 6 7 8 9 10 11 12 13

45200

45100

45000

44900

44800

44700

44600

44500
1 2 3 4 5 6 7 8 9 10 11 12 13

1
0.9
0.8
0.7
0.6
0.5
 1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
2 2 2 2 2 2 3 3 3 3 3 3
2 02 2 02 2 02 2 02 2 02 2 02 2 02 2 02 2 02 2 02 2 02 2 02
l g p t v ec n b ar r ay n
Ju Au Se Oc No 1 D Ja Fe M Ap M Ju
01 0 1 0 1 0 1
0 1 0 0 1 0 1 0 1 0 1
01 0 1

1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
2 2 2 2 2 2 3 3 3 3 3 3
2 02 2 02 2 02 2 02 2 02 2 02 2 02 2 02 2 02 2 02 2 02 2 02
l g p t v ec n b ar r ay n
1
Ju Au Se Oc No 1 D 1
Ja Fe M Ap M Ju
1 1 1 1 1
0 01 0 0 01 0 0 0 01 0 01 0

350

300

250

200

150

100

50

0
2 22 22 22 22 22 23 23 23 23 23 23
02 20 20 0 20 0 20 20 0 0 20 20
l2 g p t2 v c2 n b r2 r2 ay n
Ju Au Se Oc No De Ja Fe M
a
Ap M Ju
01 01 01 01 01 01 01 01 01 01 01 01
 5 6 7 8 9 10 11
Enter your 31
Enter
Oct your
2022 Enter your Enter your Enter your Enter your Enter your Enter your
28 Nov 2022 26 Dec 2022 23 Jan 2023 20 Feb 2023 20 Mar 2023 17 Apr 2023 Enter your
weight here weight here weight here weight here weight here weight here weight here weight here weight here
180,00

#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

- - - - - - -
- - - - - - -
- - - - - - -
- - - - - - -

45200

45100

45000

44900

44800

44700

44600

44500
8 9 10 11 12 13 1 2 3 4 5 6 7 8 9 10 11 12 13

45200

45100

45000

44900

44800

44700

44600

44500
8 9 10 11 12 13 1 2 3 4 5 6 7 8 9 10 11 12 13

1
0.9
0.8
0.7
0.6
0.5
 1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
23 23 23 23 23 02
2
02
2
02
2
02
2
02
2
02
2
02
3
02
3
02
3
02
3
02
3
02
3
20 r2
0
r2
0 20 20 2 2 2 t 2 2 2 2 2 2 2 2 2
b a ay n l g p
Oc
v ec n b ar r ay n
Fe M Ap M Ju Ju Au Se No 1 D Ja Fe M Ap M Ju
01 01 01 01 01 0 1 0 1 0 1
0 1 0 0 1 0 1 0 1 0 1
01 0 1

1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
23 23 23 23 23 02
2
02
2
02
2
02
2
02
2
02
2
02
3
02
3
02
3
02
3
02
3
02
3
20 r2
0
r2
0 20 20 2 2 2 t 2 2 2 2 2 2 2 2 2
b a ay n l g p
Oc
v ec n b ar r ay n
Fe M Ap M Ju 1
Ju Au Se No 1 D 1
Ja Fe M Ap M Ju
01 01 01 01 0 01 0 1 0 1
01 0 0 0 1 01 0 1
01 0 1

23 23 23 23 23
20 r2
0
r2
0 20 20
b a ay n
Fe M Ap M Ju
01 01 01 01
 12 13
Enter your 15Enter your
May 2023 12 Jun your
Enter 2023 Enter your weight here
weight here weight here weight here

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

- -
- -
- -
- -

11 12 13

11 12 13
 0 23 23 23
r2 20 20
ay Ju
n
M
01 01

0 23 23 23
r2 20 20
ay Ju
n
M
01 01
format kg
weight 60
olybar 20
barsplit Yes
rounding 5
bbb 0%
startdate 11-Jul-22
ex_one Squat
ex_one_d lu
ex_one_w 135
ex_one_r 1
ex_one_i 10
ex_two Bench Press
ex_two_d Tue
ex_two_w 100
ex_two_r 1
ex_two_i 5
ex_three Deadlift
ex_three_d Thu
ex_three_w 145
ex_three_r 1
ex_three_i 10
ex_four Shoulder Press
ex_four_d Fri
ex_four_w 60
ex_four_r 1
ex_four_i 5
ex_one_pr1-1 10
ex_one_pr1-2 0
ex_one_pr1-3 0
ex_one_pr2-1 0
ex_one_pr2-2 0
ex_one_pr2-3 0
ex_one_pr3-1 0
ex_one_pr3-2 0
ex_one_pr3-3 0
ex_one_pr4-1 0
ex_one_pr4-2 0
ex_one_pr4-3 0
ex_one_pr5-1 0
ex_one_pr5-2 0
ex_one_pr5-3 0
ex_one_pr6-1 0
ex_one_pr6-2 0
ex_one_pr6-3 0
ex_one_pr7-1 0
ex_one_pr7-2 0
ex_one_pr7-3 0
ex_one_pr8-1 0
ex_one_pr8-2 0
ex_one_pr8-3 0
ex_one_pr9-1 0
ex_one_pr9-2 0
ex_one_pr9-3 0
ex_one_pr10-1 0
ex_one_pr10-2 0
ex_one_pr10-3 0
ex_one_pr11-1 0
ex_one_pr11-2 0
ex_one_pr11-3 0
ex_one_pr12-1 0
ex_one_pr12-2 0
ex_one_pr12-3 0
ex_one_pr13-1 0
ex_one_pr13-2 0
ex_one_pr13-3 0
ex_two_pr1-1 0
ex_two_pr1-2 0
ex_two_pr1-3 0
ex_two_pr2-1 0
ex_two_pr2-2 0
ex_two_pr2-3 0
ex_two_pr3-1 0
ex_two_pr3-2 0
ex_two_pr3-3 0
ex_two_pr4-1 0
ex_two_pr4-2 0
ex_two_pr4-3 0
ex_two_pr5-1 0
ex_two_pr5-2 0
ex_two_pr5-3 0
ex_two_pr6-1 0
ex_two_pr6-2 0
ex_two_pr6-3 0
ex_two_pr7-1 0
ex_two_pr7-2 0
ex_two_pr7-3 0
ex_two_pr8-1 0
ex_two_pr8-2 0
ex_two_pr8-3 0
ex_two_pr9-1 0
ex_two_pr9-2 0
ex_two_pr9-3 0
ex_two_pr10-1 0
ex_two_pr10-2 0
ex_two_pr10-3 0
ex_two_pr11-1 0
ex_two_pr11-2 0
ex_two_pr11-3 0
ex_two_pr12-1 0
ex_two_pr12-2 0
ex_two_pr12-3 0
ex_two_pr13-1 0
ex_two_pr13-2 0
ex_two_pr13-3 0
ex_three_pr1-1 0
ex_three_pr1-2 0
ex_three_pr1-3 0
ex_three_pr2-1 0
ex_three_pr2-2 0
ex_three_pr2-3 0
ex_three_pr3-1 0
ex_three_pr3-2 0
ex_three_pr3-3 0
ex_three_pr4-1 0
ex_three_pr4-2 0
ex_three_pr4-3 0
ex_three_pr5-1 0
ex_three_pr5-2 0
ex_three_pr5-3 0
ex_three_pr6-1 0
ex_three_pr6-2 0
ex_three_pr6-3 0
ex_three_pr7-1 0
ex_three_pr7-2 0
ex_three_pr7-3 0
ex_three_pr8-1 0
ex_three_pr8-2 0
ex_three_pr8-3 0
ex_three_pr9-1 0
ex_three_pr9-2 0
ex_three_pr9-3 0
ex_three_pr10-1 0
ex_three_pr10-2 0
ex_three_pr10-3 0
ex_three_pr11-1 0
ex_three_pr11-2 0
ex_three_pr11-3 0
ex_three_pr12-1 0
ex_three_pr12-2 0
ex_three_pr12-3 0
ex_three_pr13-1 0
ex_three_pr13-2 0
ex_three_pr13-3 0
ex_four_pr1-1 0
ex_four_pr1-2 0
ex_four_pr1-3 0
ex_four_pr2-1 0
ex_four_pr2-2 0
ex_four_pr2-3 0
ex_four_pr3-1 0
ex_four_pr3-2 0
ex_four_pr3-3 0
ex_four_pr4-1 0
ex_four_pr4-2 0
ex_four_pr4-3 0
ex_four_pr5-1 0
ex_four_pr5-2 0
ex_four_pr5-3 0
ex_four_pr6-1 0
ex_four_pr6-2 0
ex_four_pr6-3 0
ex_four_pr7-1 0
ex_four_pr7-2 0
ex_four_pr7-3 0
ex_four_pr8-1 0
ex_four_pr8-2 0
ex_four_pr8-3 0
ex_four_pr9-1 0
ex_four_pr9-2 0
ex_four_pr9-3 0
ex_four_pr10-1 0
ex_four_pr10-2 0
ex_four_pr10-3 0
ex_four_pr11-1 0
ex_four_pr11-2 0
ex_four_pr11-3 0
ex_four_pr12-1 0
ex_four_pr12-2 0
ex_four_pr12-3 0
ex_four_pr13-1 0
ex_four_pr13-2 0
ex_four_pr13-3 0