531 v2.0

5/3/1 WorksheetIMPORTANT: Only Modify the Boxes Highlighted in Grey

Of course, nobody ever wants to use this feature ;)

For 3/5/1 Powerlifting, the rep goals are only in effect for weeks 1 and 3. Week 3's rep goals are calculated based on week 1's estimated 1RM

Progress Tracker

The Progress Tracker is 100% synced with your latest workout numbers. Just enter the number of reps done and the estimated 1RM will be automatically graphed and logged.It requires absolutely no work on your part to maintain. Even if you miss a week, the graph and tracker will be adjusted to correctly reflect this!Furthermore, your highest 1RM to date is always displayed on top of the sheet and of course, is done automatically for you.The only thing that you need to do is enter the number of reps done in the main worksheet!

Note: The Progress Tracker is not yet available to for 3/5/1 Powerlifter. This feature may be added in future updates

Stall Adjustment

What really sets this 5/3/1 Worksheet apart from the every other weekly workout sheet is the Stall Adjustment. As much as we all want never ending progress, there comes a time when we have to readjust or lower the weight. In the past, this can only be done by readjusting your entire workout logs, erasing your past progress, and what if you haveto reset more than once?

This is what the Stall Adjustment is for. Not only will you be able to choose which exercise to reset, but also by how much. This is all done without adjusting the numbers from previous weeks or cycles. Furthermore, all of the weights in successive weeks will be properly adjusted to reflect the amount. You can reset as many times as necessary andeverything will always be correctly adjusted. This includes the Progress Tracker!

To use this feature, simply type any words or letter into the Stall Box next to the appropriate exercise and enter the amount of weight to back off. Your weights for the NEXTcycle will be appropriately adjusted. Weights for the current cycle will remain unchanged.

Rep Goals

Explaination of Rep Goals- In week 1, the rep goal is calculated by adding 5lbs to your working 1RM. If you 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.

As the weights get higher, it may become necessary to adjust the +5lbs to a higher amount to get a more accurate estimate. You may notice that the rep goal for the next week may give the same 1RM or even a lower 1RM. This is when you should modify the rep goal feature in the Start-Options page.

Disclaimer: The rep goal is for you to play around with and is by no means trying to detract from the idea of 5/3/1. If you don't like it, by all means, ignore it!

Other Features

The Estimators are based on Matt Brzycki's (36*weight)/(37-reps done)

Contains 1 YEAR (52 week) of training support

Credits

Increment Per Cycle: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.

Multi Estimators:The 1RM Calculator gives you a rough 1RM based on the amount of weight done for x number of repsThe Rep Goal Calculator tells you how many reps you need to do with a certain amount of weight to achive a certain 1RMThe Weight Calculator tells you the how much weight you need to do for a certain number of reps to achieve a certain 1RM

Idiot/Accident Proof:I can't remember how many times I had to press Ctrl-Z to recover a formula within a cell that I accidentally deleted. In this worksheet, if you don't need to modify it, you won't beaccidentally delete or change it.

This spreadsheet is intended for personal use only and is in no way affliated with Jim Wendler. It is not intended to teach you the program or training methodologies.Please purchase his 5/3/1 Books if you have not done so already.

Buy 5/3/1

The worksheet is protected by password and is not intended to be modified or changed without my direct consent or approval. The raw version will only be released to serious programmers for debugging, code refactoring, or development of future versions.

http://store.jimwendler.com/SearchResults.asp?Cat=1477

5/3/1 Worksheet By Pazienxa

IMPORTANT: Only Modify the Boxes Highlighted in Grey

Of course, nobody ever wants to use this feature ;)

For 3/5/1 Powerlifting, the rep goals are only in effect for weeks 1 and 3. Week 3's rep goals are calculated based on week 1's estimated 1RM

Progress Tracker

The Progress Tracker is 100% synced with your latest workout numbers. Just enter the number of reps done and the estimated 1RM will be automatically graphed and logged.It requires absolutely no work on your part to maintain. Even if you miss a week, the graph and tracker will be adjusted to correctly reflect this!Furthermore, your highest 1RM to date is always displayed on top of the sheet and of course, is done automatically for you.The only thing that you need to do is enter the number of reps done in the main worksheet!

Note: The Progress Tracker is not yet available to for 3/5/1 Powerlifter. This feature may be added in future updates

Stall Adjustment

What really sets this 5/3/1 Worksheet apart from the every other weekly workout sheet is the Stall Adjustment. As much as we all want never ending progress, there comes a time when we have to readjust or lower the weight. In the past, this can only be done by readjusting your entire workout logs, erasing your past progress, and what if you have

This is what the Stall Adjustment is for. Not only will you be able to choose which exercise to reset, but also by how much. This is all done without adjusting the numbers from previous weeks or cycles. Furthermore, all of the weights in successive weeks will be properly adjusted to reflect the amount. You can reset as many times as necessary and

To use this feature, simply type any words or letter into the Stall Box next to the appropriate exercise and enter the amount of weight to back off. Your weights for the NEXT will be appropriately adjusted. Weights for the current cycle will remain unchanged.

Rep Goals

- In week 1, the rep goal is calculated by adding 5lbs to your working 1RM. If you 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

- 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

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

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

As the weights get higher, it may become necessary to adjust the +5lbs to a higher amount to get a more accurate estimate. You may notice that the rep goal for the next week may

Disclaimer: The rep goal is for you to play around with and is by no means trying to detract from the idea of 5/3/1. If you don't like it, by all means, ignore it!

Other Features

The Estimators are based on Matt Brzycki's (36*weight)/(37-reps done)

Contains 1 YEAR (52 week) of training support

Credits

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.

The 1RM Calculator gives you a rough 1RM based on the amount of weight done for x number of repsThe Rep Goal Calculator tells you how many reps you need to do with a certain amount of weight to achive a certain 1RMThe Weight Calculator tells you the how much weight you need to do for a certain number of reps to achieve a certain 1RM

I can't remember how many times I had to press Ctrl-Z to recover a formula within a cell that I accidentally deleted. In this worksheet, if you don't need to modify it, you won't be

This spreadsheet is intended for personal use only and is in no way affliated with Jim Wendler. It is not intended to teach you the program or training methodologies.

The worksheet is protected by password and is not intended to be modified or changed without my direct consent or approval. The raw version will only be released to serious

531 Start/Options

Weight Reps 1RM 90% Multi EstimatorMilitary Weight Reps 1RMDeadliftBenchSquat

Increment/Cycle Rep Goal IncrementMilitary 5 Military 5Deadlift 10 Deadlift 5Bench 5 Bench 5Squat 10 Squat 5

Note: Information only needs to be entered once.

Your training maxes will be automatically updated in

each cycle.

5/3/1 Program3/5/1 PowerliftersProgress Tracker

5/3/1 Calculator1RM Calculator Rep Goal Calculator

Weight Reps 1RM Weight 1RM Rep

Cycle 1Week 1 3x5 Week 2 3x3

Weight 1RM Weight 1RM

Military Military

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat


RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done


Military Military

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

v2.0 Created by Pazienxa

Weight Calculator

1RM Reps Weight

Cycle 1Week 3 5/3/1 Week 4 Deload

Weight 1RM Weight Cycle 1 1RM

MilitaryMilitary Military Deadlift

BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat


Weight 1RM Weight Cycle 2 1RM Stall


BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat




Start/Options

Progress Tracker

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat


RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done



BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done




BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

10101010

1010

BackoffAmount

BackoffAmount

1010

10101010

10101010

BackoffAmount

BackoffAmount

10101010

10101010

10101010

BackoffAmount

BackoffAmount

BackoffAmount

10101010

BackoffAmount

5/3/1 Progress TrackerNote: Progress tracker is NOT compatible with 3/5/1 Powerlifters

Highest Estimated 1RM to DateMilitary Deadlift Bench

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51275

325

375

425

475

525

575Deadlift

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51125

145

165

185

205

225

245

265Military

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51155

175

195

215

235

255

275

295

315

Bench

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51275

325

375

425

475

525

575

Squat

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51155

175

195

215

235

255

275

295

315

Bench

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51275

325

375

425

475

525

575

Squat

5/3/1 Progress Tracker v1.0

Note: Progress tracker is NOT compatible with 3/5/1 Powerlifters By Pazienxa

Highest Estimated 1RM to DateSquat

Cycle

12

34

56

78

91

01

11

21

3

5/3/1 Program3/5/1 Powerlifters

Start/Options

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51275

325

375

425

475

525

575Deadlift

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51275

325

375

425

475

525

575

Squat

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51275

325

375

425

475

525

575

Squat

Military Deadlift Bench SquatWk 1RM 1RM 1RM 1RM1235679

1011131415171819212223252627293031333435373839414243454647495051

3/5/1 Powerlifting1RM Calculator Rep Goal Calculator

Weight Reps 1RM Weight 1RM Rep



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

Deadlift Deadlift

Bench Bench

Squat Squat



Military Military

Deadlift Deadlift

Bench Bench

Squat Squat

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

3/5/1 Powerlifting v1.0 Created by Pazienxa

Weight Calculator

1RM Reps Weight




BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

Start/Options

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat




BenchSquat

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

Deadlift Deadlift

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat




Bench

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

Squat Deadlift Deadlift

Bench Bench

Squat Squat




BenchSquat

Deadlift Deadlift

Bench Bench

Squat Squat

RepGoal

1RMGoal

Reps Done

Singlesx2

Cycle 1 1RM

Cycle 2 1RM Stall

10101010

Cycle 3 1RM Stall

10101010

BackoffAmount

BackoffAmount

Cycle 4 1RM Stall

10101010

Cycle 5 1RM Stall

10101010

Cycle 6 1RM Stall

10101010

BackoffAmount

BackoffAmount

BackoffAmount

Cycle 7 1RM Stall

10101010

Cycle 8 1RM Stall

10101010

Cycle 9 1RM Stall

10101010

BackoffAmount

BackoffAmount

BackoffAmount

Cycle 10 1RM Stall

10101010

Cycle 11 1RM Stall

10101010

Cycle 12 1RM Stall

101010

BackoffAmount

BackoffAmount

BackoffAmount

10

Cycle 13 1RM

V1.0 Completed Caculators

V1.1

V1.2

V2.0

Updated rounding in Rep Goals resulting in higher accuracyAdded a Rep Req'd Calculator

Added a Multi Calculator which includes weightsAdded Cycle Clear Button and Button to Clear all entries. (MACROS needs to be enabled to run this feature)Added a "Shades" Version of Spreadsheet

Removed macros which was experiencing compatibility issues across different OS and Excel versionsRemoved colour codesAdded Progress TrackerAdded Stalling adjustmentsImproved ease of use for various estimatorsAdded a Start Page where initial starting weights and stats are enteredAddition of Hyperlinking3/5/1 Powerlifting Calculator Added Adjusted Width of cells to prevent resolve the issue of ####

Completed Caculators

Added Cycle Clear Button and Button to Clear all entries. (MACROS needs to be enabled to run this feature)

Removed macros which was experiencing compatibility issues across different OS and Excel versions

531 v2.0

Documents

Transcript of 531 v2.0