66176294 Best Jim Wendler 5 3 1 Excel Spreadsheet by Poteto Jon K

8/2/2019 66176294 Best Jim Wendler 5 3 1 Excel Spreadsheet by Poteto Jon K

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By Jon K / Poteto

Latest Version:

Suggestions:

Hello and thank you for downloading! This spreadsheet was designed to be e

This spreadsheet was made for personal use only, and is not affiliate

This is not intended to teach you about the 5/3/1 program.

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)

Features:

1 Both kg and lbs work on this spreadsheet.

2 1RM calculator.

3 Choose your own increments per cycle or stick with Wendler's 10 and 5 lbs.

4 Enter the weight of the barbell at your gym. Most gyms should use 45 lbs or 2

5 Choose between displaying the full weight of the set (i.e. barbell plus all weig

6 Rounding to the nearest multiple of your choice.

7

8 An option to choose your own workout days (finally!) and re-order the workou

9 Statistics page with fancypants graphs.

10 Don't like something? Change it.

Instructions:

1

2

3

4

56

7

8

9 Choose your preferred Boring But Big % here.

10 When are you starting 5/3/1? Enter here. Note that this day must correspond

11 Choose your workout days. This must be a consistent day for each lift, e.g. if

12 And you're done! View your completed 5/3/1 schedule here.

13

Wendler's 5/3/1 Spreadsheet v1.27

http://www.mediafire.com/?w4r5e59ghtc9c

[email protected]

Buy Jim Wendler's 5/3/1 e-Book here

The spreadsheet currently only supports a 4 day template, with each lift pone lift per day on the "Days worked out" table (Inputs page).

Displays a full year's worth of cycles, in a readily printable format. Each cy

Enter your best, consistent numbers per lift (weight including the bar and rep

You can rearrange your lifts if you'd like. Simply re-arrange or even type som

Enter your bodyweight on the first day of 5/3/1. This is so you can monitor yo

Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing thi

Stick with Wendler's increments or enter your own.Enter the weight of the barbell that you use.

Choose if you'd prefer having the weights shown per side of the barbell, or in

Choose your preferred rounding value. For example, if I wanted weights show

Because the schedule has already been formatted, printing is a breeze. Each
http://www.mediafire.com/?w4r5e59ghtc9cmailto:[email protected]://www.flexcart.com/members/elitefts/default.asp?pid=2976http://www.flexcart.com/members/elitefts/default.asp?pid=2976mailto:[email protected]://www.mediafire.com/?w4r5e59ghtc9c


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14

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leave your notebook at home. Simply hit Ctrl + P on the 5/3/1 schedule to bri

The statistics page tracks your performance on the top workset (1+) of the thithe repetitions performed on the "PR: Set 3" rows in the 5/3/1 schedule. The sthe beginning of every cycle (on the input page). The graphs provide an easy

Please feel free to modify the spreadsheet to your requirements. However, plbreaks the spreadsheet.


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CLICK TO GO

5/3/1 Schedule

sy to use, functional, customizable AND easy on the eyes.

d with Jim Wendler. Please buy his e-Book to learn more about 5/3/1.

0kg barbells (which have a difference of about 1 lb or about 0.9kg).

hts) or only one side (easier to remember).

.

ith your first lift entered in #2.

ou first squat on Monday, then all Mondays in the 13 cycles must be squats.

Inputs Statistics

erformed per day. You can select identical days if you perform more than

cle is printed on its own page.

titions performed) to arrive at your theoretical 1RM.

thing else.

r strength to weight ratio as you progress through the 5/3/1 program.

ONLY affects the input page).

aggregate.

n in only multiples of 10 lbs, I would enter 10 here.

cycle appears on its own page so you can bring printouts to the gym and


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ird week of each cycle. However this is only useful if you consistently updatetrength/weight ratio statistic also requires your bodyweight to be entered atvisual way to monitor your increases in strength as you progress through

ase note that I may not be able to offer you any support if your modification


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Core Lifts 1RM Calcul Weight Reps 1RM Round

Squat 1,000.00 3.00 1,058.87 1,059

Bench Press 500.00 3.00 529.44 529

Deadlift 800.00 3.00 847.10 847

Shoulder Press 400.00 3.00 423.55 424

Bodyweight on: 10-Jan-11 7-Feb-11 7-Mar-11 4-Apr-11

300.00

Control Panel

nit of measurement: lbs

Increment: Squat 10 lbs

rement: Bench Press 5 lbs

Increment: Deadlift 10 lbs

ent: Shoulder Press 5 lbs

Weight of the bar: 45 lbs

Show full weight: Yes

Round to nearest: 5 lbs

Boring but Big % 50%e Commencing 5/3/1: 10-Jan-11 is a Monday

COL LOOKUP OK UP VAL DATE

Days worked out: Mon 2 0 Mon

Wed 2 Wed

Fri 4 Fri

Sun 6 Sun

Day Matrix Mon Tue Wed

Mon 0 6 5Tue 1 0 6

Wed 2 1 0

Thu 3 2 1

Fri 4 3 2

Sat 5 4 3

Sun 6 5 4


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Legend

Blue - Input cell

- Formula cell (feel free to modify if you are familiar wit

2-May-11 30-May-11 27-Jun-11 25-Jul-11 22-Aug-11 19-Sep-11

Thu Fri Sat Sun

4 3 2 15 4 3 2

6 5 4 3

0 6 5 4

1 0 6 5

2 1 0 6

3 2 1 0

Black/Grey


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h Excel formu

17-Oct-11 14-Nov-11 12-Dec-11


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CYCLE 1 Core Lift 1RM 90%

Squat 1059 953

Bench Press 529 476

Deadlift 847 762

Shoulder Press 424 382Core Lift

Squat Mon,10Jan Mon,17Jan

Set 1 620.00 665.00

Set 2 715.00 760.00

Set 3 810.00 860.00

PR: Set 3 10

Bench Press Wed,12Jan Wed,19Jan

Set 1 310.00 335.00

Set 2 355.00 380.00

Set 3 405.00 430.00

PR: Set 3

Deadlift Fri,14Jan Fri,21Jan

Set 1 495.00 535.00

Set 2 570.00 610.00

Set 3 650.00 685.00

PR: Set 3

Shoulder Press Sun,16Jan Sun,23Jan

Set 1 250.00 265.00

Set 2 285.00 305.00

Set 3 325.00 345.00

PR: Set 3

Week 1: 3x5+ Week 2: 3x3+


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Squat 1070 963

Bench Press 535 481

Deadlift 858 772

Shoulder Press 430 387

Core Lift

Squat Mon,07Feb Mon,14Feb

Set 1 625.00 675.00

Set 2 720.00 770.00

Set 3 820.00 865.00

PR: Set 3

Bench Press Wed,09Feb Wed,16Feb

Set 1 315.00 335.00

Set 2 360.00 385.00

Set 3 410.00 435.00

PR: Set 3

Deadlift Fri,11Feb Fri,18Feb

Set 1 500.00 540.00

Set 2 580.00 620.00

Set 3 655.00 695.00

PR: Set 3

Shoulder Press Sun,13Feb Sun,20Feb

Set 1 250.00 270.00

Set 2 290.00 310.00

Set 3 330.00 350.00

PR: Set 3


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Squat 1081 973

Bench Press 540 486

Deadlift 869 782


Core Lift

Squat Mon,07Mar Mon,14Mar

Set 1 635.00 680.00

Set 2 730.00 780.00

Set 3 825.00 875.00

PR: Set 3

Bench Press Wed,09Mar Wed,16Mar

Set 1 315.00 340.00

Set 2 365.00 390.00

Set 3 415.00 435.00

PR: Set 3

Deadlift Fri,11Mar Fri,18Mar

Set 1 510.00 550.00

Set 2 585.00 625.00

Set 3 665.00 705.00

PR: Set 3

Shoulder Press Sun,13Mar Sun,20Mar

Set 1 255.00 275.00

Set 2 295.00 315.00

Set 3 335.00 350.00

PR: Set 3


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Squat 1092 983

Bench Press 546 491

Deadlift 880 792


Core Lift

Squat Mon,04Apr Mon,11Apr

Set 1 640.00 690.00

Set 2 735.00 785.00

Set 3 835.00 885.00

PR: Set 3

Bench Press Wed,06Apr Wed,13Apr

Set 1 320.00 345.00

Set 2 370.00 395.00

Set 3 415.00 440.00

PR: Set 3

Deadlift Fri,08Apr Fri,15Apr

Set 1 515.00 555.00

Set 2 595.00 635.00

Set 3 675.00 715.00

PR: Set 3

Shoulder Press Sun,10Apr Sun,17Apr

Set 1 260.00 280.00

Set 2 295.00 315.00

Set 3 335.00 355.00

PR: Set 3


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Squat 1103 993

Bench Press 551 496

Deadlift 891 802


Core Lift

Squat Mon,02May Mon,09May

Set 1 645.00 695.00

Set 2 745.00 795.00

Set 3 845.00 895.00

PR: Set 3

Bench Press Wed,04May Wed,11May

Set 1 320.00 345.00

Set 2 370.00 395.00

Set 3 420.00 445.00

PR: Set 3

Deadlift Fri,06May Fri,13May

Set 1 520.00 560.00

Set 2 600.00 640.00

Set 3 680.00 720.00

PR: Set 3

Shoulder Press Sun,08May Sun,15May

Set 1 260.00 280.00

Set 2 300.00 320.00

Set 3 340.00 360.00

PR: Set 3


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Squat 1115 1003

Bench Press 557 501

Deadlift 903 812


Core Lift

Squat Mon,30May Mon,06Jun

Set 1 650.00 700.00

Set 2 750.00 800.00

Set 3 855.00 905.00

PR: Set 3

Bench Press Wed,01Jun Wed,08Jun

Set 1 325.00 350.00

Set 2 375.00 400.00

Set 3 425.00 450.00

PR: Set 3

Deadlift Fri,03Jun Fri,10Jun

Set 1 530.00 570.00

Set 2 610.00 650.00

Set 3 690.00 730.00

PR: Set 3

Shoulder Press Sun,05Jun Sun,12Jun

Set 1 265.00 285.00

Set 2 305.00 325.00

Set 3 345.00 365.00

PR: Set 3


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Squat 1126 1013

Bench Press 562 506

Deadlift 914 822


Core Lift

Squat Mon,27Jun Mon,04Jul

Set 1 660.00 710.00

Set 2 760.00 810.00

Set 3 860.00 910.00

PR: Set 3

Bench Press Wed,29Jun Wed,06Jul

Set 1 330.00 355.00

Set 2 380.00 405.00

Set 3 430.00 455.00

PR: Set 3

Deadlift Fri,01Jul Fri,08Jul

Set 1 535.00 575.00

Set 2 615.00 660.00

Set 3 700.00 740.00

PR: Set 3

Shoulder Press Sun,03Jul Sun,10Jul

Set 1 270.00 290.00

Set 2 310.00 330.00

Set 3 350.00 370.00

PR: Set 3


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Squat 1137 1023

Bench Press 568 511

Deadlift 925 832


Core Lift

Squat Mon,25Jul Mon,01Aug

Set 1 665.00 715.00

Set 2 765.00 820.00

Set 3 870.00 920.00

PR: Set 3

Bench Press Wed,27Jul Wed,03Aug

Set 1 330.00 360.00

Set 2 385.00 410.00

Set 3 435.00 460.00

PR: Set 3

Deadlift Fri,29Jul Fri,05Aug

Set 1 540.00 585.00

Set 2 625.00 665.00

Set 3 705.00 750.00

PR: Set 3

Shoulder Press Sun,31Jul Sun,07Aug

Set 1 270.00 290.00

Set 2 310.00 335.00

Set 3 355.00 375.00

PR: Set 3


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Squat 1148 1033

Bench Press 573 516

Deadlift 936 842


Core Lift

Squat Mon,22Aug Mon,29Aug

Set 1 670.00 725.00

Set 2 775.00 825.00

Set 3 880.00 930.00

PR: Set 3

Bench Press Wed,24Aug Wed,31Aug

Set 1 335.00 360.00

Set 2 385.00 415.00

Set 3 440.00 465.00

PR: Set 3

Deadlift Fri,26Aug Fri,02Sep

Set 1 545.00 590.00

Set 2 630.00 675.00

Set 3 715.00 760.00

PR: Set 3

Shoulder Press Sun,28Aug Sun,04Sep

Set 1 275.00 295.00

Set 2 315.00 335.00

Set 3 360.00 380.00

PR: Set 3


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Squat 1159 1043

Bench Press 579 521

Deadlift 947 852


Core Lift

Squat Mon,19Sep Mon,26Sep

Set 1 680.00 730.00

Set 2 780.00 835.00

Set 3 885.00 940.00

PR: Set 3

Bench Press Wed,21Sep Wed,28Sep

Set 1 340.00 365.00

Set 2 390.00 415.00

Set 3 445.00 470.00

PR: Set 3

Deadlift Fri,23Sep Fri,30Sep

Set 1 555.00 595.00

Set 2 640.00 680.00

Set 3 725.00 765.00

PR: Set 3

Shoulder Press Sun,25Sep Sun,02Oct

Set 1 275.00 300.00

Set 2 320.00 340.00

Set 3 365.00 385.00

PR: Set 3


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Squat 1170 1053

Bench Press 585 526

Deadlift 958 862


Core Lift

Squat Mon,17Oct Mon,24Oct

Set 1 685.00 735.00

Set 2 790.00 840.00

Set 3 895.00 950.00

PR: Set 3

Bench Press Wed,19Oct Wed,26Oct

Set 1 340.00 370.00

Set 2 395.00 420.00

Set 3 445.00 475.00

PR: Set 3

Deadlift Fri,21Oct Fri,28Oct

Set 1 560.00 605.00

Set 2 645.00 690.00

Set 3 735.00 775.00

PR: Set 3

Shoulder Press Sun,23Oct Sun,30Oct

Set 1 280.00 300.00

Set 2 325.00 345.00

Set 3 365.00 390.00

PR: Set 3


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Squat 1181 1063

Bench Press 590 531

Deadlift 969 872


Core Lift

Squat Mon,14Nov Mon,21Nov

Set 1 690.00 745.00

Set 2 795.00 850.00

Set 3 905.00 955.00

PR: Set 3

Bench Press Wed,16Nov Wed,23Nov

Set 1 345.00 370.00

Set 2 400.00 425.00

Set 3 450.00 480.00

PR: Set 3

Deadlift Fri,18Nov Fri,25Nov

Set 1 565.00 610.00

Set 2 655.00 700.00

Set 3 740.00 785.00

PR: Set 3

Shoulder Press Sun,20Nov Sun,27Nov

Set 1 285.00 305.00

Set 2 325.00 350.00

Set 3 370.00 395.00

PR: Set 3


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Squat 1192 1073

Bench Press 596 536

Deadlift 980 882


Core Lift

Squat Mon,12Dec Mon,19Dec

Set 1 700.00 750.00

Set 2 805.00 860.00

Set 3 910.00 965.00

PR: Set 3

Bench Press Wed,14Dec Wed,21Dec

Set 1 350.00 375.00

Set 2 400.00 430.00

Set 3 455.00 480.00

PR: Set 3

Deadlift Fri,16Dec Fri,23Dec

Set 1 575.00 620.00

Set 2 660.00 705.00

Set 3 750.00 795.00

PR: Set 3

Shoulder Press Sun,18Dec Sun,25Dec

Set 1 285.00 310.00

Set 2 330.00 355.00

Set 3 375.00 395.00

PR: Set 3


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Week 1 PR 1RWeek 2 PR 1RWeek 3 PR 1R

10 Jan to 06 Feb 2011

Wendler Percentages

Week 1 Week 2 Week 3

65% 70% 75%

75% 80% 85%

85% 90% 95%

Mon,24Jan Mon,31Jan

715.00 380.00

810.00 475.00

905.00 570.00 0.00% 0.00%

NA 1080.29 #N/A #N/A

Wed,26Jan Wed,02Feb

355.00 190.00

405.00 240.00

450.00 285.00 0.00% 0.00%

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

Fri,28Jan Fri,04Feb

570.00 305.00

650.00 380.00

725.00 455.00 0.00% 0.00%

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

Sun,30Jan Sun,06Feb

285.00 155.00

325.00 190.00

365.00 230.00 0.00% 0.00%

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

Week 3: 1x5, 1x3, 1Week 4: 3x5 (Deloa


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07 Feb to 06 Mar 2011

Wendler Percentages


65% 70% 75%

75% 80% 85%

85% 90% 95%

Mon,21Feb Mon,28Feb

720.00 385.00

820.00 480.00

915.00 580.00 0.00% 0.00%

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

Wed,23Feb Wed,02Mar

360.00 190.00

410.00 240.00

455.00 290.00 0.00% 0.00%

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

Fri,25Feb Fri,04Mar

580.00 310.00

655.00 385.00

735.00 465.00 0.00% 0.00%

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

Sun,27Feb Sun,06Mar

290.00 155.00

330.00 195.00

365.00 230.00 0.00% 0.00%

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


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07 Mar to 03 Apr 2011

Wendler Percentages


65% 70% 75%

75% 80% 85%

85% 90% 95%

Mon,21Mar Mon,28Mar

730.00 390.00

825.00 485.00

925.00 585.00 0.00% 0.00%

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

Wed,23Mar Wed,30Mar

365.00 195.00

415.00 245.00

460.00 290.00 0.00% 0.00%

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

Fri,25Mar Fri,01Apr

585.00 315.00

665.00 390.00

745.00 470.00 0.00% 0.00%

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

Sun,27Mar Sun,03Apr

295.00 155.00

335.00 195.00

370.00 235.00 0.00% 0.00%

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


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04 Apr to 01 May 2011

Wendler Percentages


65% 70% 75%

75% 80% 85%

85% 90% 95%

Mon,18Apr Mon,25Apr

735.00 395.00

835.00 490.00

935.00 590.00 0.00% 0.00%

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

Wed,20Apr Wed,27Apr

370.00 195.00

415.00 245.00

465.00 295.00 0.00% 0.00%

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

Fri,22Apr Fri,29Apr

595.00 315.00

675.00 395.00

755.00 475.00 0.00% 0.00%

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

Sun,24Apr Sun,01May

295.00 160.00

335.00 200.00

375.00 240.00 0.00% 0.00%

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


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02 May to 29 May 2011

Wendler Percentages


65% 70% 75%

75% 80% 85%

85% 90% 95%

Mon,16May Mon,23May

745.00 395.00

845.00 495.00

945.00 595.00 0.00% 0.00%

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

Wed,18May Wed,25May

370.00 200.00

420.00 250.00

470.00 300.00 0.00% 0.00%

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

Fri,20May Fri,27May

600.00 320.00

680.00 400.00

760.00 480.00 0.00% 0.00%

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

Sun,22May Sun,29May

300.00 160.00

340.00 200.00

380.00 240.00 0.00% 0.00%

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


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30 May to 26 Jun 2011

Wendler Percentages


65% 70% 75%

75% 80% 85%

85% 90% 95%

Mon,13Jun Mon,20Jun

750.00 400.00

855.00 500.00

955.00 600.00 0.00% 0.00%

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

Wed,15Jun Wed,22Jun

375.00 200.00

425.00 250.00

475.00 300.00 0.00% 0.00%

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

Fri,17Jun Fri,24Jun

610.00 325.00

690.00 405.00

770.00 485.00 0.00% 0.00%

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

Sun,19Jun Sun,26Jun

305.00 165.00

345.00 205.00

385.00 245.00 0.00% 0.00%

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


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27 Jun to 24 Jul 2011

Wendler Percentages


65% 70% 75%

75% 80% 85%

85% 90% 95%

Mon,11Jul Mon,18Jul

760.00 405.00

860.00 505.00

960.00 610.00 0.00% 0.00%

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

Wed,13Jul Wed,20Jul

380.00 200.00

430.00 255.00

480.00 305.00 0.00% 0.00%

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

Fri,15Jul Fri,22Jul

615.00 330.00

700.00 410.00

780.00 495.00 0.00% 0.00%

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

Sun,17Jul Sun,24Jul

310.00 165.00

350.00 205.00

390.00 245.00 0.00% 0.00%

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


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25 Jul to 21 Aug 2011

Wendler Percentages


65% 70% 75%

75% 80% 85%

85% 90% 95%

Mon,08Aug Mon,15Aug

765.00 410.00

870.00 510.00

970.00 615.00 0.00% 0.00%

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

Wed,10Aug Wed,17Aug

385.00 205.00

435.00 255.00

485.00 305.00 0.00% 0.00%

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

Fri,12Aug Fri,19Aug

625.00 335.00

705.00 415.00

790.00 500.00 0.00% 0.00%

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

Sun,14Aug Sun,21Aug

310.00 165.00

355.00 210.00

395.00 250.00 0.00% 0.00%

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


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22 Aug to 18 Sep 2011

Wendler Percentages


65% 70% 75%

75% 80% 85%

85% 90% 95%

Mon,05Sep Mon,12Sep

775.00 415.00

880.00 515.00

980.00 620.00 0.00% 0.00%

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

Wed,07Sep Wed,14Sep

385.00 205.00

440.00 260.00

490.00 310.00 0.00% 0.00%

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

Fri,09Sep Fri,16Sep

630.00 335.00

715.00 420.00

800.00 505.00 0.00% 0.00%

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

Sun,11Sep Sun,18Sep

315.00 170.00

360.00 210.00

400.00 255.00 0.00% 0.00%

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


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19 Sep to 16 Oct 2011

Wendler Percentages


65% 70% 75%

75% 80% 85%

85% 90% 95%

Mon,03Oct Mon,10Oct

780.00 415.00

885.00 520.00

990.00 625.00 0.00% 0.00%

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

Wed,05Oct Wed,12Oct

390.00 210.00

445.00 260.00

495.00 315.00 0.00% 0.00%

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

Fri,07Oct Fri,14Oct

640.00 340.00

725.00 425.00

810.00 510.00 0.00% 0.00%

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

Sun,09Oct Sun,16Oct

320.00 170.00

365.00 215.00

405.00 255.00 0.00% 0.00%

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


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17 Oct to 13 Nov 2011

Wendler Percentages


65% 70% 75%

75% 80% 85%

85% 90% 95%

Mon,31Oct Mon,07Nov

790.00 420.00

895.00 525.00

1000.00 630.00 0.00% 0.00%

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

Wed,02Nov Wed,09Nov

395.00 210.00

445.00 265.00

500.00 315.00 0.00% 0.00%

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

Fri,04Nov Fri,11Nov

645.00 345.00

735.00 430.00

820.00 515.00 0.00% 0.00%

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

Sun,06Nov Sun,13Nov

325.00 175.00

365.00 215.00

410.00 260.00 0.00% 0.00%

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


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14 Nov to 11 Dec 2011

Wendler Percentages


65% 70% 75%

75% 80% 85%

85% 90% 95%

Mon,28Nov Mon,05Dec

795.00 425.00

905.00 530.00

1010.00 640.00 0.00% 0.00%

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

Wed,30Nov Wed,07Dec

400.00 210.00

450.00 265.00

505.00 320.00 0.00% 0.00%

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

Fri,02Dec Fri,09Dec

655.00 350.00

740.00 435.00

830.00 525.00 0.00% 0.00%

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

Sun,04Dec Sun,11Dec

325.00 175.00

370.00 220.00

415.00 260.00 0.00% 0.00%

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


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12 Dec to 08 Jan 2012

Wendler Percentages


65% 70% 75%

75% 80% 85%

85% 90% 95%

Mon,26Dec Mon,02Jan

805.00 430.00

910.00 535.00

1020.00 645.00 0.00% 0.00%

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

Wed,28Dec Wed,04Jan

400.00 215.00

455.00 270.00

510.00 320.00 0.00% 0.00%

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

Fri,30Dec Fri,06Jan

660.00 355.00

750.00 440.00

840.00 530.00 0.00% 0.00%

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

Sun,01Jan Sun,08Jan

330.00 175.00

375.00 220.00

420.00 265.00 0.00% 0.00%

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


34/68

M Boring But Big: 50.00

Week 4

40%

50%

60%

Weeks 1 to Week 4

475.00 475.00

5 x 10 3 x 10

240.00 240.00

5 x 10 3 x 10

380.00 380.00

5 x 8 3 x 8

190.00 190.00

5 x 10 3 x 10


35/68

Week 4

40%

50%

60%

Weeks 1 to Week 4

480.00 480.00

5 x 10 3 x 10

240.00 240.00

5 x 10 3 x 10

385.00 385.00

5 x 8 3 x 8

195.00 195.00

5 x 10 3 x 10


36/68

Week 4

40%

50%

60%

Weeks 1 to Week 4

485.00 485.00

5 x 10 3 x 10

245.00 245.00

5 x 10 3 x 10

390.00 390.00

5 x 8 3 x 8

195.00 195.00

5 x 10 3 x 10


37/68

Week 4

40%

50%

60%

Weeks 1 to Week 4

490.00 490.00

5 x 10 3 x 10

245.00 245.00

5 x 10 3 x 10

395.00 395.00

5 x 8 3 x 8

200.00 200.00

5 x 10 3 x 10


38/68

Week 4

40%

50%

60%

Weeks 1 to Week 4

495.00 495.00

5 x 10 3 x 10

250.00 250.00

5 x 10 3 x 10

400.00 400.00

5 x 8 3 x 8

200.00 200.00

5 x 10 3 x 10


39/68

Week 4

40%

50%

60%

Weeks 1 to Week 4

500.00 500.00

5 x 10 3 x 10

250.00 250.00

5 x 10 3 x 10

405.00 405.00

5 x 8 3 x 8

205.00 205.00

5 x 10 3 x 10


40/68

Week 4

40%

50%

60%

Weeks 1 to Week 4

505.00 505.00

5 x 10 3 x 10

255.00 255.00

5 x 10 3 x 10

410.00 410.00

5 x 8 3 x 8

205.00 205.00

5 x 10 3 x 10


41/68

Week 4

40%

50%

60%

Weeks 1 to Week 4

510.00 510.00

5 x 10 3 x 10

255.00 255.00

5 x 10 3 x 10

415.00 415.00

5 x 8 3 x 8

210.00 210.00

5 x 10 3 x 10


42/68

Week 4

40%

50%

60%

Weeks 1 to Week 4

515.00 515.00

5 x 10 3 x 10

260.00 260.00

5 x 10 3 x 10

420.00 420.00

5 x 8 3 x 8

210.00 210.00

5 x 10 3 x 10


43/68

Week 4

40%

50%

60%

Weeks 1 to Week 4

520.00 520.00

5 x 10 3 x 10

260.00 260.00

5 x 10 3 x 10

425.00 425.00

5 x 8 3 x 8

215.00 215.00

5 x 10 3 x 10


44/68

Week 4

40%

50%

60%

Weeks 1 to Week 4

525.00 525.00

5 x 10 3 x 10

265.00 265.00

5 x 10 3 x 10

430.00 430.00

5 x 8 3 x 8

215.00 215.00

5 x 10 3 x 10


45/68

Week 4

40%

50%

60%

Weeks 1 to Week 4

530.00 530.00

5 x 10 3 x 10

265.00 265.00

5 x 10 3 x 10

435.00 435.00

5 x 8 3 x 8

220.00 220.00

5 x 10 3 x 10


46/68

Week 4

40%

50%

60%

Weeks 1 to Week 4

535.00 535.00

5 x 10 3 x 10

270.00 270.00

5 x 10 3 x 10

440.00 440.00

5 x 8 3 x 8

220.00 220.00

5 x 10 3 x 10


47/68


48/68


49/68


50/68


51/68


52/68


53/68


54/68


55/68


56/68


57/68


58/68


59/68


60/68

CYCLE: 1 2 3 4 5

10Jan2011 07Feb2011 07Mar2011 04Apr2011 02May2011

Weight 300 NA NA NA NA

Average Weight

1RM Projection (Top Wor

Squat 880.95 890.20 899.44 908.68 917.93

Bench Press 440.06 444.68 449.30 453.93 458.55

Deadlift 704.60 713.84 723.08 732.33 741.57Shoulder Press 352.71 357.34 361.96 366.58 371.20

Strength/Weight Ratio

Squat Ratio 2.94 - - - -

Bench Press Ratio 1.47 - - - -

Deadlift Ratio 2.35 - - - -

Shoulder Press Ratio 1.18 - - - -

GRAPHS:

40553

40581

40609

40637

40665

40693

40721

40749

40777

40805

40833

4061

820.00

840.00860.00880.00900.00920.00940.00960.00980.00

1,000.001,020.00

Squat

40553

40581

40609

40637

40665

40693

40721

40749

40777

40805

40833

4061

640.00660.00680.00700.00720.00

740.00760.00780.00800.00

820.00840.00

Deadlift


61/68

40553

40581

40609

40637

40665

40693

40721

40749

40777

40805

40833

4061

-

0.50

1.00

1.50

2.00

2.50

3.00

3.50

Squat Ratio

40553

40581

40609

40637

40665

40693

40721

40749

40777

40805

40833

4061

-

0.50

1.00

1.50

2.00

2.50

Deadlift Ratio

405 405 406 406 406 406 407 407 407 408 408 40

0.00

50.00

100.00

150.00

200.00

250.00

300.00

350.00

Weight


62/68


63/68

6 7 8 9 10 11 12

30May2011 27Jun2011 25Jul2011 22Aug2011 19Sep2011 17Oct2011 14Nov2011

NA NA NA NA NA NA NA

300

927.17 936.41 945.66 954.90 964.14 973.38 982.63

463.17 467.79 472.41 477.03 481.65 486.28 490.90

750.81 760.06 769.30 778.54 787.78 797.03 806.27375.82 380.44 385.07 389.69 394.31 398.93 403.55

- - - - - - -

- - - - - - -

- - - - - - -

- - - - - - -

40889

40553

40581

40609

40637

40665

40693

40721

40749

40777

40805

40833

40861

40889

410.00

420.00

430.00

440.00

450.00

460.00

470.00

480.00

490.00

500.00

Bench Press

40889

40553

40581

40609

40637

40665

40693

40721

40749

40777

40805

40833

40861

40889

320.00330.00340.00350.00360.00

370.00380.00390.00400.00

410.00420.00

Shoulder Press


64/68

40889

40553

40581

40609

40637

40665

40693

40721

40749

40777

40805

40833

40861

40889

-

0.20

0.40

0.60

0.80

1.001.20

1.40

1.60

Bench Press Ratio

40889

40553

40581

40609

40637

40665

40693

40721

40749

40777

40805

40833

40861

40889

-

0.20

0.40

0.60

0.80

1.00

1.20

1.40

Shoulder Press Ratio

408


65/68


66/68

13

12Dec2011

NA

991.87

495.52

815.51408.17

-

-

-

-


67/68


68/68

66176294 Best Jim Wendler 5 3 1 Excel Spreadsheet by Poteto Jon K

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