531 for powerlifting

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:

Edit the cells in blue ONLY

All done, take me to my schedule

kg91 kg

10 kgFull weight + bar Yes

5 kg

50% of my projected 1RM (optional)

2-Mar-15Squat on DDDBench Press on WedDeadlift on ThuShoulder Press on Fri

135 kg for: 5 reps (1RM: 15270 kg for: 5 reps (1RM: 79

150 kg for: 3 reps (1RM: 15945 kg for: 4 reps (1RM: 49

5 kg2.5 kg5 kg

2.5 kg

All done, take me to my schedule

C8

Full weight + bar = Total weight Weights on one side only = Just the weights you add to one side of the barbell

E15

This is the day you begin 5/3/1

Do not modify

COL LOOKUP

Days worked out: DDD 8

Wed

Thu

Fri

Day Matrix Mon

Mon 0

Tue 1

Wed 2

Thu 3

Fri 4

Sat 5

Sun 6

kg)kg)kg)kg)

LOOK UP VALUE DATE

#N/A Mon

3 Thu

4 Fri

5 Sat

Tue Wed Thu Fri Sat Sun

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

R7

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 the first day in cell B22.

V13

This matrix shows the distance of the other days relative to the day in the column. For example, Friday is one day away from Thursday, hence a 1 value in the Fri-Thu cell (x y)

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Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 050%

CYCLE 1 dd mar to dd mar yyyyCore Lift 1RM 90% Wendler PercentagesSquat 152 137 Week 1 Week 2 Week 3 Week 4Bench Press 79 71 65% 70% 75% 40%Deadlift 159 143 75% 80% 85% 50%Shoulder Press 49 44 85% 90% 95% 60%Core LiftSquat Mon, 02 Mar Mon, 09 Mar Mon, 16 Mar Mon, 23 Mar Weeks 1 to 3 Week 4

Set 1 90.00 95.00 105.00 55.00 70.00 70.00 Set 2 105.00 110.00 115.00 70.00 Set 3 115.00 125.00 130.00 80.00 0.00% 0.00%

PR: Set 3 10 NA 153.37 #N/A #N/A 5 x 10 3 x 10Bench Press Thu, 05 Mar Thu, 12 Mar Thu, 19 Mar Thu, 26 Mar

Set 1 45.00 50.00 55.00 30.00 35.00 35.00 Set 2 55.00 55.00 60.00 35.00 Set 3 60.00 65.00 70.00 45.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 06 Mar Fri, 13 Mar Fri, 20 Mar Fri, 27 Mar

Set 1 95.00 100.00 105.00 55.00 70.00 70.00 Set 2 105.00 115.00 120.00 70.00 Set 3 120.00 130.00 135.00 85.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sat, 07 Mar Sat, 14 Mar Sat, 21 Mar Sat, 28 Mar

Set 1 30.00 30.00 35.00 20.00 20.00 20.00 Set 2 35.00 35.00 35.00 20.00 Set 3 35.00 40.00 40.00 25.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

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Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 050%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

CYCLE 2 dd mar to dd apr yyyyCore Lift 1RM 90% Wendler PercentagesSquat 158 142 Week 1 Week 2 Week 3 Week 4Bench Press 82 74 65% 70% 75% 40%Deadlift 165 148 75% 80% 85% 50%Shoulder Press 52 47 85% 90% 95% 60%Core LiftSquat Mon, 30 Mar Mon, 06 Apr Mon, 13 Apr Mon, 20 Apr Weeks 1 to 3 Week 4

Set 1 90.00 100.00 105.00 55.00 70.00 70.00 Set 2 105.00 115.00 120.00 70.00 Set 3 120.00 130.00 135.00 85.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Thu, 02 Apr Thu, 09 Apr Thu, 16 Apr Thu, 23 Apr

Set 1 50.00 50.00 55.00 30.00 35.00 35.00 Set 2 55.00 60.00 65.00 35.00 Set 3 65.00 65.00 70.00 45.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 03 Apr Fri, 10 Apr Fri, 17 Apr Fri, 24 Apr

Set 1 95.00 105.00 110.00 60.00 75.00 75.00 Set 2 110.00 120.00 125.00 75.00 Set 3 125.00 135.00 140.00 90.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sat, 04 Apr Sat, 11 Apr Sat, 18 Apr Sat, 25 Apr

Set 1 30.00 35.00 35.00 20.00 25.00 25.00 Set 2 35.00 35.00 40.00 25.00 Set 3 40.00 40.00 45.00 30.00 0.00% 0.00%


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CYCLE 3 dd apr to dd mag yyyyCore Lift 1RM 90% Wendler PercentagesSquat 163 147 Week 1 Week 2 Week 3 Week 4Bench Press 85 76 65% 70% 75% 40%Deadlift 170 153 75% 80% 85% 50%Shoulder Press 55 49 85% 90% 95% 60%Core LiftSquat Mon, 27 Apr Mon, 04 May Mon, 11 May Mon, 18 May Weeks 1 to 3 Week 4

Set 1 95.00 105.00 110.00 60.00 75.00 75.00 Set 2 110.00 115.00 125.00 75.00 Set 3 125.00 130.00 140.00 90.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Thu, 30 Apr Thu, 07 May Thu, 14 May Thu, 21 May

Set 1 50.00 55.00 55.00 30.00 40.00 40.00 Set 2 55.00 60.00 65.00 40.00 Set 3 65.00 70.00 70.00 45.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 01 May Fri, 08 May Fri, 15 May Fri, 22 May

Set 1 100.00 105.00 115.00 60.00 75.00 75.00 Set 2 115.00 120.00 130.00 75.00 Set 3 130.00 140.00 145.00 90.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sat, 02 May Sat, 09 May Sat, 16 May Sat, 23 May

Set 1 30.00 35.00 35.00 20.00 25.00 25.00 Set 2 35.00 40.00 40.00 25.00 Set 3 40.00 45.00 45.00 30.00 0.00% 0.00%


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CYCLE 4 dd mag to dd giu yyyyCore Lift 1RM 90% Wendler PercentagesSquat 169 152 Week 1 Week 2 Week 3 Week 4Bench Press 87 79 65% 70% 75% 40%Deadlift 176 158 75% 80% 85% 50%Shoulder Press 57 52 85% 90% 95% 60%Core LiftSquat Mon, 25 May Mon, 01 Jun Mon, 08 Jun Mon, 15 Jun Weeks 1 to 3 Week 4

Set 1 100.00 105.00 115.00 60.00 75.00 75.00 Set 2 115.00 120.00 130.00 75.00 Set 3 130.00 135.00 145.00 90.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Thu, 28 May Thu, 04 Jun Thu, 11 Jun Thu, 18 Jun

Set 1 50.00 55.00 60.00 30.00 40.00 40.00 Set 2 60.00 65.00 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 5 x 10 3 x 10Deadlift Fri, 29 May Fri, 05 Jun Fri, 12 Jun Fri, 19 Jun

Set 1 105.00 110.00 120.00 65.00 80.00 80.00 Set 2 120.00 125.00 135.00 80.00 Set 3 135.00 140.00 150.00 95.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sat, 30 May Sat, 06 Jun Sat, 13 Jun Sat, 20 Jun

Set 1 35.00 35.00 40.00 20.00 25.00 25.00 Set 2 40.00 40.00 45.00 25.00 Set 3 45.00 45.00 50.00 30.00 0.00% 0.00%


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CYCLE 5 dd giu to dd lug yyyyCore Lift 1RM 90% Wendler PercentagesSquat 174 157 Week 1 Week 2 Week 3 Week 4Bench Press 90 81 65% 70% 75% 40%Deadlift 181 163 75% 80% 85% 50%Shoulder Press 60 54 85% 90% 95% 60%Core LiftSquat Mon, 22 Jun Mon, 29 Jun Mon, 06 Jul Mon, 13 Jul Weeks 1 to 3 Week 4

Set 1 100.00 110.00 120.00 65.00 80.00 80.00 Set 2 120.00 125.00 135.00 80.00 Set 3 135.00 140.00 150.00 95.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Thu, 25 Jun Thu, 02 Jul Thu, 09 Jul Thu, 16 Jul

Set 1 55.00 55.00 60.00 30.00 40.00 40.00 Set 2 60.00 65.00 70.00 40.00 Set 3 70.00 75.00 75.00 50.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 26 Jun Fri, 03 Jul Fri, 10 Jul Fri, 17 Jul

Set 1 105.00 115.00 120.00 65.00 80.00 80.00 Set 2 120.00 130.00 140.00 80.00 Set 3 140.00 145.00 155.00 100.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sat, 27 Jun Sat, 04 Jul Sat, 11 Jul Sat, 18 Jul

Set 1 35.00 40.00 40.00 20.00 25.00 25.00 Set 2 40.00 45.00 45.00 25.00 Set 3 45.00 50.00 50.00 30.00 0.00% 0.00%


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CYCLE 6 dd lug to dd ago yyyyCore Lift 1RM 90% Wendler PercentagesSquat 180 162 Week 1 Week 2 Week 3 Week 4Bench Press 93 84 65% 70% 75% 40%Deadlift 187 168 75% 80% 85% 50%Shoulder Press 63 57 85% 90% 95% 60%Core LiftSquat Mon, 20 Jul Mon, 27 Jul Mon, 03 Aug Mon, 10 Aug Weeks 1 to 3 Week 4

Set 1 105.00 115.00 120.00 65.00 80.00 80.00 Set 2 120.00 130.00 140.00 80.00 Set 3 140.00 145.00 155.00 95.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Thu, 23 Jul Thu, 30 Jul Thu, 06 Aug Thu, 13 Aug

Set 1 55.00 60.00 65.00 35.00 40.00 40.00 Set 2 65.00 65.00 70.00 40.00 Set 3 70.00 75.00 80.00 50.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 24 Jul Fri, 31 Jul Fri, 07 Aug Fri, 14 Aug

Set 1 110.00 120.00 125.00 65.00 85.00 85.00 Set 2 125.00 135.00 145.00 85.00 Set 3 145.00 150.00 160.00 100.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sat, 25 Jul Sat, 01 Aug Sat, 08 Aug Sat, 15 Aug

Set 1 35.00 40.00 40.00 25.00 30.00 30.00 Set 2 40.00 45.00 50.00 30.00 Set 3 50.00 50.00 55.00 35.00 0.00% 0.00%


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CYCLE 7 dd ago to dd set yyyyCore Lift 1RM 90% Wendler PercentagesSquat 185 167 Week 1 Week 2 Week 3 Week 4Bench Press 96 86 65% 70% 75% 40%Deadlift 192 173 75% 80% 85% 50%Shoulder Press 66 59 85% 90% 95% 60%Core LiftSquat Mon, 17 Aug Mon, 24 Aug Mon, 31 Aug Mon, 07 Sep Weeks 1 to 3 Week 4

Set 1 110.00 115.00 125.00 65.00 85.00 85.00 Set 2 125.00 135.00 140.00 85.00 Set 3 140.00 150.00 160.00 100.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Thu, 20 Aug Thu, 27 Aug Thu, 03 Sep Thu, 10 Sep

Set 1 55.00 60.00 65.00 35.00 45.00 45.00 Set 2 65.00 70.00 75.00 45.00 Set 3 75.00 75.00 80.00 50.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 21 Aug Fri, 28 Aug Fri, 04 Sep Fri, 11 Sep

Set 1 115.00 120.00 130.00 70.00 85.00 85.00 Set 2 130.00 140.00 145.00 85.00 Set 3 145.00 155.00 165.00 105.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sat, 22 Aug Sat, 29 Aug Sat, 05 Sep Sat, 12 Sep

Set 1 40.00 40.00 45.00 25.00 30.00 30.00 Set 2 45.00 45.00 50.00 30.00 Set 3 50.00 55.00 55.00 35.00 0.00% 0.00%


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CYCLE 8 dd set to dd ott yyyyCore Lift 1RM 90% Wendler PercentagesSquat 191 172 Week 1 Week 2 Week 3 Week 4Bench Press 98 89 65% 70% 75% 40%Deadlift 198 178 75% 80% 85% 50%Shoulder Press 68 62 85% 90% 95% 60%Core LiftSquat Mon, 14 Sep Mon, 21 Sep Mon, 28 Sep Mon, 05 Oct Weeks 1 to 3 Week 4

Set 1 110.00 120.00 130.00 70.00 85.00 85.00 Set 2 130.00 135.00 145.00 85.00 Set 3 145.00 155.00 165.00 105.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Thu, 17 Sep Thu, 24 Sep Thu, 01 Oct Thu, 08 Oct

Set 1 60.00 60.00 65.00 35.00 45.00 45.00 Set 2 65.00 70.00 75.00 45.00 Set 3 75.00 80.00 85.00 55.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 18 Sep Fri, 25 Sep Fri, 02 Oct Fri, 09 Oct

Set 1 115.00 125.00 135.00 70.00 90.00 90.00 Set 2 135.00 140.00 150.00 90.00 Set 3 150.00 160.00 170.00 105.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sat, 19 Sep Sat, 26 Sep Sat, 03 Oct Sat, 10 Oct

Set 1 40.00 45.00 45.00 25.00 30.00 30.00 Set 2 45.00 50.00 50.00 30.00 Set 3 50.00 55.00 60.00 35.00 0.00% 0.00%


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CYCLE 9 dd ott to dd nov yyyyCore Lift 1RM 90% Wendler PercentagesSquat 196 177 Week 1 Week 2 Week 3 Week 4Bench Press 101 91 65% 70% 75% 40%Deadlift 203 183 75% 80% 85% 50%Shoulder Press 71 64 85% 90% 95% 60%Core LiftSquat Mon, 12 Oct Mon, 19 Oct Mon, 26 Oct Mon, 02 Nov Weeks 1 to 3 Week 4

Set 1 115.00 125.00 135.00 70.00 90.00 90.00 Set 2 135.00 140.00 150.00 90.00 Set 3 150.00 160.00 170.00 105.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Thu, 15 Oct Thu, 22 Oct Thu, 29 Oct Thu, 05 Nov

Set 1 60.00 65.00 70.00 35.00 45.00 45.00 Set 2 70.00 75.00 75.00 45.00 Set 3 75.00 80.00 85.00 55.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 16 Oct Fri, 23 Oct Fri, 30 Oct Fri, 06 Nov

Set 1 120.00 130.00 135.00 75.00 90.00 90.00 Set 2 135.00 145.00 155.00 90.00 Set 3 155.00 165.00 175.00 110.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sat, 17 Oct Sat, 24 Oct Sat, 31 Oct Sat, 07 Nov

Set 1 40.00 45.00 50.00 25.00 30.00 30.00 Set 2 50.00 50.00 55.00 30.00 Set 3 55.00 60.00 60.00 40.00 0.00% 0.00%


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CYCLE 10 dd nov to dd dic yyyyCore Lift 1RM 90% Wendler PercentagesSquat 202 182 Week 1 Week 2 Week 3 Week 4Bench Press 104 94 65% 70% 75% 40%Deadlift 209 188 75% 80% 85% 50%Shoulder Press 74 67 85% 90% 95% 60%Core LiftSquat Mon, 09 Nov Mon, 16 Nov Mon, 23 Nov Mon, 30 Nov Weeks 1 to 3 Week 4

Set 1 120.00 125.00 135.00 75.00 90.00 90.00 Set 2 135.00 145.00 155.00 90.00 Set 3 155.00 165.00 175.00 110.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Thu, 12 Nov Thu, 19 Nov Thu, 26 Nov Thu, 03 Dec

Set 1 60.00 65.00 70.00 35.00 45.00 45.00 Set 2 70.00 75.00 80.00 45.00 Set 3 80.00 85.00 90.00 55.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 13 Nov Fri, 20 Nov Fri, 27 Nov Fri, 04 Dec

Set 1 120.00 130.00 140.00 75.00 95.00 95.00 Set 2 140.00 150.00 160.00 95.00 Set 3 160.00 170.00 180.00 115.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sat, 14 Nov Sat, 21 Nov Sat, 28 Nov Sat, 05 Dec

Set 1 45.00 45.00 50.00 25.00 35.00 35.00 Set 2 50.00 55.00 55.00 35.00 Set 3 55.00 60.00 65.00 40.00 0.00% 0.00%


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CYCLE 11 dd dic to dd gen yyyyCore Lift 1RM 90% Wendler PercentagesSquat 208 187 Week 1 Week 2 Week 3 Week 4Bench Press 107 96 65% 70% 75% 40%Deadlift 215 193 75% 80% 85% 50%Shoulder Press 77 69 85% 90% 95% 60%Core LiftSquat Mon, 07 Dec Mon, 14 Dec Mon, 21 Dec Mon, 28 Dec Weeks 1 to 3 Week 4

Set 1 120.00 130.00 140.00 75.00 95.00 95.00 Set 2 140.00 150.00 160.00 95.00 Set 3 160.00 170.00 175.00 110.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Thu, 10 Dec Thu, 17 Dec Thu, 24 Dec Thu, 31 Dec

Set 1 60.00 65.00 70.00 40.00 50.00 50.00 Set 2 70.00 75.00 80.00 50.00 Set 3 80.00 85.00 90.00 60.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 11 Dec Fri, 18 Dec Fri, 25 Dec Fri, 01 Jan

Set 1 125.00 135.00 145.00 75.00 95.00 95.00 Set 2 145.00 155.00 165.00 95.00 Set 3 165.00 175.00 185.00 115.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sat, 12 Dec Sat, 19 Dec Sat, 26 Dec Sat, 02 Jan

Set 1 45.00 50.00 50.00 30.00 35.00 35.00 Set 2 50.00 55.00 60.00 35.00 Set 3 60.00 60.00 65.00 40.00 0.00% 0.00%


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CYCLE 12 dd gen to dd gen yyyyCore Lift 1RM 90% Wendler PercentagesSquat 213 192 Week 1 Week 2 Week 3 Week 4Bench Press 110 99 65% 70% 75% 40%Deadlift 220 198 75% 80% 85% 50%Shoulder Press 80 72 85% 90% 95% 60%Core LiftSquat Mon, 04 Jan Mon, 11 Jan Mon, 18 Jan Mon, 25 Jan Weeks 1 to 3 Week 4

Set 1 125.00 135.00 145.00 75.00 95.00 95.00 Set 2 145.00 155.00 165.00 95.00 Set 3 165.00 175.00 180.00 115.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Thu, 07 Jan Thu, 14 Jan Thu, 21 Jan Thu, 28 Jan

Set 1 65.00 70.00 75.00 40.00 50.00 50.00 Set 2 75.00 80.00 85.00 50.00 Set 3 85.00 90.00 95.00 60.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 08 Jan Fri, 15 Jan Fri, 22 Jan Fri, 29 Jan

Set 1 130.00 140.00 150.00 80.00 100.00 100.00 Set 2 150.00 160.00 170.00 100.00 Set 3 170.00 180.00 190.00 120.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sat, 09 Jan Sat, 16 Jan Sat, 23 Jan Sat, 30 Jan

Set 1 45.00 50.00 55.00 30.00 35.00 35.00 Set 2 55.00 55.00 60.00 35.00 Set 3 60.00 65.00 70.00 45.00 0.00% 0.00%


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CYCLE 13 dd feb to dd feb yyyyCore Lift 1RM 90% Wendler PercentagesSquat 219 197 Week 1 Week 2 Week 3 Week 4Bench Press 112 101 65% 70% 75% 40%Deadlift 226 203 75% 80% 85% 50%Shoulder Press 82 74 85% 90% 95% 60%Core LiftSquat Mon, 01 Feb Mon, 08 Feb Mon, 15 Feb Mon, 22 Feb Weeks 1 to 3 Week 4

Set 1 130.00 140.00 150.00 80.00 100.00 100.00 Set 2 150.00 155.00 165.00 100.00 Set 3 165.00 175.00 185.00 120.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Bench Press Thu, 04 Feb Thu, 11 Feb Thu, 18 Feb Thu, 25 Feb

Set 1 65.00 70.00 75.00 40.00 50.00 50.00 Set 2 75.00 80.00 85.00 50.00 Set 3 85.00 90.00 95.00 60.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Fri, 05 Feb Fri, 12 Feb Fri, 19 Feb Fri, 26 Feb

Set 1 130.00 140.00 150.00 80.00 100.00 100.00 Set 2 150.00 160.00 175.00 100.00 Set 3 175.00 185.00 195.00 120.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Sat, 06 Feb Sat, 13 Feb Sat, 20 Feb Sat, 27 Feb

Set 1 50.00 50.00 55.00 30.00 35.00 35.00 Set 2 55.00 60.00 65.00 35.00 Set 3 65.00 65.00 70.00 45.00 0.00% 0.00%


CYCLE: 1 2 3 4 5 6 7 8 9 10 11 12 1302 Mar 2015 30 Mar 2015 27 Apr 2015 25 May 2015 22 Jun 2015 20 Jul 2015 17 Aug 2015 14 Sep 2015 12 Oct 2015 09 Nov 2015 07 Dec 2015 04 Jan 2016 01 Feb 2016

Weight 91.00 Average Weight 91.00 1RM Projection (Top Workset)Squat #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/ABench Press #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/ADeadlift #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/AShoulder Press #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/AStrength/Weight RatioSquat Ratio - - - - - - - - - - - - - Bench Press Ratio - - - - - - - - - - - - - Deadlift Ratio - - - - - - - - - - - - - Shoulder Press Ratio - - - - - - - - - - - - -

GRAPHS:

2-Mar-15

30-Mar-15

27-Apr-15

25-May-

15

22-Jun-15

20-Jul-15

17-Aug-15

14-Sep-15

12-Oct-15

9-Nov-15

7-Dec-15

4-Jan-16

1-Feb-16

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Squat

2-Mar-15

30-Mar-15

27-Apr-15

25-May-

15

22-Jun-15

20-Jul-15

17-Aug-15

14-Sep-15

12-Oct-15

9-Nov-15

7-Dec-15

4-Jan-16

1-Feb-16

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Bench Press

2-Mar-15

30-Mar-15

27-Apr-15

25-May-

15

22-Jun-15

20-Jul-15

17-Aug-15

14-Sep-15

12-Oct-15

9-Nov-15

7-Dec-15

4-Jan-16

1-Feb-16

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Deadlift

2-Mar-15

30-Mar-15

27-Apr-15

25-May-

15

22-Jun-15

20-Jul-15

17-Aug-15

14-Sep-15

12-Oct-15

9-Nov-15

7-Dec-15

4-Jan-16

1-Feb-16

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Shoulder Press

2-Mar-15

30-Mar-15

27-Apr-15

25-May-

15

22-Jun-15

20-Jul-15

17-Aug-15

14-Sep-15

12-Oct-15

9-Nov-15

7-Dec-15

4-Jan-16

1-Feb-16

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Squat Ratio

2-Mar-15

30-Mar-15

27-Apr-15

25-May-

15

22-Jun-15

20-Jul-15

17-Aug-15

14-Sep-15

12-Oct-15

9-Nov-15

7-Dec-15

4-Jan-16

1-Feb-16

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Bench Press Ratio

2-Mar-15

30-Mar-15

27-Apr-15

25-May-

15

22-Jun-15

20-Jul-15

17-Aug-15

14-Sep-15

12-Oct-15

9-Nov-15

7-Dec-15

4-Jan-16

1-Feb-16

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Deadlift Ratio

2-Mar-15

30-Mar-15

27-Apr-15

25-May-

15

22-Jun-15

20-Jul-15

17-Aug-15

14-Sep-15

12-Oct-15

9-Nov-15

7-Dec-15

4-Jan-16

1-Feb-16

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Shoulder Press Ratio

2-Mar-15

30-Mar-15

27-Apr-15

25-May-

15

22-Jun-15

20-Jul-15

17-Aug-15

14-Sep-15

12-Oct-15

9-Nov-15

7-Dec-15

4-Jan-16

1-Feb-16

0.00 10.00 20.00 30.00 40.00 50.00 60.00 70.00 80.00 90.00

100.00

Weight

C3

Enter your weight here

D3


E3


F3


G3


H3


I3


J3


K3


L3


M3


N3


531 for powerlifting

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