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

By Jon K / Poteto
Latest Version: http://www.strongjournal.com/
Suggestions: [email protected]

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

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

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

Questions 5/3/1 Schedule Statistics Savelog

version, please check out StrongJournal.com

ongjournal.com

ble AND easy on the eyes.

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

o) from this spreadsheet or from your purchase of the e-Book from this link.

can select identical days if you

v1.30

v1.28

v1.27

ns 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
 lbs
155 lbs

45 lbs
Full weight + bar Yes
5 lbs

50% of my projected 1RM (optional)

4-Jan-22
Squat on Tue
Bench Press on Wed
Deadlift on Thu
Shoulder Press on Fri

190 lbs for: 3 reps (1RM: 201

155 lbs for: 2 reps (1RM: 159
215 lbs for: 8 reps (1RM: 267
95 lbs for: 3 reps (1RM: 101

10 lbs
5 lbs
10 lbs
5 lbs
, take me to my schedule
 Do not modify
COL LOOKUP LOOK UP VALUE
Days worked out: Tue 3 0
Wed 1
Thu 2
Fri 3

Day Matrix Mon Tue

Mon 0 6
Tue 1 0
Wed 2 1
Thu 3 2
Fri 4 3
Sat 5 4
Sun 6 5
lbs)
lbs)
lbs)
lbs)
DATE
Tue
Wed
Thu
Fri

Wed Thu Fri Sat Sun

5 4 3 2 1
6 5 4 3 2
0 6 5 4 3
1 0 6 5 4
2 1 0 6 5
3 2 1 0 6
4 3 2 1 0
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+
CYCLE 1 04 Jan to 28 J
Core Lift 1RM 90%
Squat 201 181
Bench Press 159 143
Deadlift 267 240
Shoulder Press 101 91
Core Lift
Squat Tue, 04 Jan Tue, 11 Jan Tue, 18 Jan
Set 1 120.00 125.00 135.00
Set 2 135.00 145.00 155.00
Set 3 155.00 165.00 170.00
PR: Set 3 5 6 5
Bench Press #VALUE! #VALUE!
Set 1 95.00 100.00 105.00
Set 2 105.00 115.00 120.00
Set 3 120.00 130.00 135.00
PR: Set 3 8 8
Deadlift Thu, 06 Jan Thu, 13 Jan Thu, 20 Jan
Set 1 155.00 170.00 180.00
Set 2 180.00 190.00 205.00
Set 3 205.00 215.00 230.00
PR: Set 3 10 8
Shoulder Press Fri, 07 Jan Fri, 14 Jan Fri, 21 Jan
Set 1 60.00 65.00 70.00
Set 2 70.00 75.00 75.00
Set 3 75.00 80.00 85.00
PR: Set 3 7 8
CYCLE 2 01 Feb to 25 F
Core Lift 1RM 90%
Squat 212 191
Bench Press 165 148
Deadlift 278 250
Shoulder Press 107 96
Core Lift
Squat Tue, 01 Feb Tue, 08 Feb Tue, 15 Feb
Set 1 125.00 135.00 145.00
Set 2 145.00 155.00 160.00
Set 3 160.00 170.00 180.00
PR: Set 3 6 6 6
Bench Press #VALUE! #VALUE! #VALUE!
Set 1 95.00 105.00 110.00
Set 2 110.00 120.00 125.00
Set 3 125.00 135.00 140.00
 PR: Set 3 8 8 6
Deadlift Thu, 03 Feb Thu, 10 Feb Thu, 17 Feb
Set 1 165.00 175.00 190.00
Set 2 190.00 200.00 215.00
Set 3 215.00 225.00 240.00
PR: Set 3 7 7 6
Shoulder Press Fri, 04 Feb Fri, 11 Feb Fri, 18 Feb
Set 1 60.00 65.00 70.00
Set 2 70.00 75.00 80.00
Set 3 80.00 85.00 90.00
PR: Set 3 8 10 7
CYCLE 3 01 Mar to 21 J
Core Lift 1RM 90%
Squat 223 201
Bench Press 170 153
Deadlift 289 260
Shoulder Press 112 101
Core Lift
Squat Tue, 01 Mar Tue, 08 Mar Tue, 15 Mar
Set 1 130.00 140.00 150.00
Set 2 150.00 160.00 170.00
Set 3 170.00 180.00 190.00
PR: Set 3 7 5 5
Bench Press #VALUE! #VALUE! #VALUE!
Set 1 100.00 105.00 115.00
Set 2 115.00 120.00 130.00
Set 3 130.00 140.00 145.00
PR: Set 3 8 7 7
Deadlift Thu, 03 Mar Thu, 10 Mar Thu, 17 Mar
Set 1 170.00 180.00 195.00
Set 2 195.00 210.00 220.00
Set 3 220.00 235.00 245.00
PR: Set 3 9 9
Shoulder Press Sat, 06 Jan Sat, 13 Jan
Set 1 65.00 70.00 75.00
Set 2 75.00 80.00 85.00
Set 3 85.00 90.00 95.00
PR: Set 3 9 7 7
CYCLE 4 29 Mar to 18 F
Core Lift 1RM 90%
Squat 234 211
Bench Press 176 158
Deadlift 300 270
Shoulder Press 118 106
Core Lift
Squat Tue, 29 Mar Tue, 05 Apr Tue, 12 Apr
Set 1 135.00 150.00 160.00
Set 2 160.00 170.00 180.00
Set 3 180.00 190.00 200.00
PR: Set 3
Bench Press #VALUE! #VALUE! #VALUE!
Set 1 105.00 110.00 120.00
Set 2 120.00 125.00 135.00
Set 3 135.00 140.00 150.00
PR: Set 3 10
Deadlift Thu, 31 Mar Thu, 07 Apr Thu, 14 Apr
Set 1 175.00 190.00 205.00
Set 2 205.00 215.00 230.00
Set 3 230.00 245.00 255.00
PR: Set 3
Shoulder Press Sat, 27 Jan Sat, 03 Feb Sat, 10 Feb
Set 1 70.00 75.00 80.00
Set 2 80.00 85.00 90.00
Set 3 90.00 95.00 100.00
PR: Set 3
CYCLE 5 26 Apr to 17 M
Core Lift 1RM 90%
Squat 245 221
Bench Press 181 163
Deadlift 311 280
Shoulder Press 123 111
Core Lift
Squat Tue, 26 Apr Tue, 03 May Tue, 10 May
Set 1 145.00 155.00 165.00
Set 2 165.00 175.00 190.00
Set 3 190.00 200.00 210.00
PR: Set 3
Bench Press #VALUE! #VALUE! #VALUE!
Set 1 105.00 115.00 120.00
Set 2 120.00 130.00 140.00
Set 3 140.00 145.00 155.00
PR: Set 3
Deadlift Thu, 28 Apr Thu, 05 May Thu, 12 May
Set 1 180.00 195.00 210.00
Set 2 210.00 225.00 240.00
Set 3 240.00 250.00 265.00
PR: Set 3
Shoulder Press Sat, 24 Feb Sat, 03 Mar Sat, 10 Mar
 Set 1 70.00 80.00 85.00
Set 2 85.00 90.00 95.00
Set 3 95.00 100.00 105.00
PR: Set 3
CYCLE 6 24 May to 14 A
Core Lift 1RM 90%
Squat 257 231
Bench Press 187 168
Deadlift 323 290
Shoulder Press 129 116
Core Lift
Squat Tue, 24 May Tue, 31 May Tue, 07 Jun
Set 1 150.00 160.00 175.00
Set 2 175.00 185.00 195.00
Set 3 195.00 210.00 220.00
PR: Set 3
Bench Press #VALUE! #VALUE! #VALUE!
Set 1 110.00 120.00 125.00
Set 2 125.00 135.00 145.00
Set 3 145.00 150.00 160.00
PR: Set 3
Deadlift Thu, 26 May Thu, 02 Jun Thu, 09 Jun
Set 1 190.00 205.00 220.00
Set 2 220.00 230.00 245.00
Set 3 245.00 260.00 275.00
PR: Set 3
Shoulder Press Sat, 24 Mar Sat, 31 Mar Sat, 07 Apr
Set 1 75.00 80.00 85.00
Set 2 85.00 95.00 100.00
Set 3 100.00 105.00 110.00
PR: Set 3
CYCLE 7 21 Jun to 12 M
Core Lift 1RM 90%
Squat 268 241
Bench Press 192 173
Deadlift 334 300
Shoulder Press 134 121
Core Lift
Squat Tue, 21 Jun Tue, 28 Jun Tue, 05 Jul
Set 1 155.00 170.00 180.00
Set 2 180.00 195.00 205.00
Set 3 205.00 215.00 230.00
PR: Set 3
Bench Press #VALUE! #VALUE! #VALUE!
 Set 1 115.00 120.00 130.00
Set 2 130.00 140.00 145.00
Set 3 145.00 155.00 165.00
PR: Set 3
Deadlift Thu, 23 Jun Thu, 30 Jun Thu, 07 Jul
Set 1 195.00 210.00 225.00
Set 2 225.00 240.00 255.00
Set 3 255.00 270.00 285.00
PR: Set 3
Shoulder Press Sat, 21 Apr Sat, 28 Apr Sat, 05 May
Set 1 80.00 85.00 90.00
Set 2 90.00 95.00 105.00
Set 3 105.00 110.00 115.00
PR: Set 3
CYCLE 8 19 Jul to 09 Ju
Core Lift 1RM 90%
Squat 279 251
Bench Press 198 178
Deadlift 345 310
Shoulder Press 140 126
Core Lift
Squat Tue, 19 Jul Tue, 26 Jul Tue, 02 Aug
Set 1 165.00 175.00 190.00
Set 2 190.00 200.00 215.00
Set 3 215.00 225.00 240.00
PR: Set 3
Bench Press #VALUE! #VALUE! #VALUE!
Set 1 115.00 125.00 135.00
Set 2 135.00 140.00 150.00
Set 3 150.00 160.00 170.00
PR: Set 3
Deadlift Thu, 21 Jul Thu, 28 Jul Thu, 04 Aug
Set 1 200.00 215.00 235.00
Set 2 235.00 250.00 265.00
Set 3 265.00 280.00 295.00
PR: Set 3
Shoulder Press Sat, 19 May Sat, 26 May Sat, 02 Jun
Set 1 80.00 90.00 95.00
Set 2 95.00 100.00 105.00
Set 3 105.00 115.00 120.00
PR: Set 3
CYCLE 9 16 Aug to 07
Core Lift 1RM 90%
Squat 290 261
Bench Press 203 183
Deadlift 356 320
Shoulder Press 145 131
Core Lift
Squat Tue, 16 Aug Tue, 23 Aug Tue, 30 Aug
Set 1 170.00 185.00 195.00
Set 2 195.00 210.00 220.00
Set 3 220.00 235.00 250.00
PR: Set 3
Bench Press #VALUE! #VALUE! #VALUE!
Set 1 120.00 130.00 135.00
Set 2 135.00 145.00 155.00
Set 3 155.00 165.00 175.00
PR: Set 3
Deadlift Thu, 18 Aug Thu, 25 Aug Thu, 01 Sep
Set 1 210.00 225.00 240.00
Set 2 240.00 255.00 270.00
Set 3 270.00 290.00 305.00
PR: Set 3
Shoulder Press Sat, 16 Jun Sat, 23 Jun Sat, 30 Jun
Set 1 85.00 90.00 100.00
Set 2 100.00 105.00 110.00
Set 3 110.00 120.00 125.00
PR: Set 3
CYCLE 10 13 Sep to 04 A
Core Lift 1RM 90%
Squat 301 271
Bench Press 209 188
Deadlift 367 330
Shoulder Press 151 136
Core Lift
Squat Tue, 13 Sep Tue, 20 Sep Tue, 27 Sep
Set 1 175.00 190.00 205.00
Set 2 205.00 215.00 230.00
Set 3 230.00 245.00 255.00
PR: Set 3
Bench Press #VALUE! #VALUE! #VALUE!
Set 1 120.00 130.00 140.00
Set 2 140.00 150.00 160.00
Set 3 160.00 170.00 180.00
PR: Set 3
Deadlift Thu, 15 Sep Thu, 22 Sep Thu, 29 Sep
Set 1 215.00 230.00 250.00
Set 2 250.00 265.00 280.00
 Set 3 280.00 295.00 315.00
PR: Set 3
Shoulder Press Sat, 14 Jul Sat, 21 Jul Sat, 28 Jul
Set 1 90.00 95.00 100.00
Set 2 100.00 110.00 115.00
Set 3 115.00 120.00 130.00
PR: Set 3
CYCLE 11 11 Oct to 01 S
Core Lift 1RM 90%
Squat 312 281
Bench Press 215 193
Deadlift 378 340
Shoulder Press 157 141
Core Lift
Squat Tue, 11 Oct Tue, 18 Oct Tue, 25 Oct
Set 1 185.00 195.00 210.00
Set 2 210.00 225.00 240.00
Set 3 240.00 255.00 265.00
PR: Set 3
Bench Press #VALUE! #VALUE! #VALUE!
Set 1 125.00 135.00 145.00
Set 2 145.00 155.00 165.00
Set 3 165.00 175.00 185.00
PR: Set 3
Deadlift Thu, 13 Oct Thu, 20 Oct Thu, 27 Oct
Set 1 220.00 240.00 255.00
Set 2 255.00 270.00 290.00
Set 3 290.00 305.00 325.00
PR: Set 3
Shoulder Press Sat, 11 Aug Sat, 18 Aug Sat, 25 Aug
Set 1 90.00 100.00 105.00
Set 2 105.00 115.00 120.00
Set 3 120.00 125.00 135.00
PR: Set 3
CYCLE 12 08 Nov to 29 S
Core Lift 1RM 90%
Squat 323 291
Bench Press 220 198
Deadlift 389 350
Shoulder Press 162 146
Core Lift
Squat Tue, 08 Nov Tue, 15 Nov Tue, 22 Nov
Set 1 190.00 205.00 220.00
Set 2 220.00 235.00 245.00
 Set 3 245.00 260.00 275.00
PR: Set 3
Bench Press #VALUE! #VALUE! #VALUE!
Set 1 130.00 140.00 150.00
Set 2 150.00 160.00 170.00
Set 3 170.00 180.00 190.00
PR: Set 3
Deadlift Thu, 10 Nov Thu, 17 Nov Thu, 24 Nov
Set 1 230.00 245.00 265.00
Set 2 265.00 280.00 300.00
Set 3 300.00 315.00 335.00
PR: Set 3
Shoulder Press Sat, 08 Sep Sat, 15 Sep Sat, 22 Sep
Set 1 95.00 100.00 110.00
Set 2 110.00 115.00 125.00
Set 3 125.00 130.00 140.00
PR: Set 3
CYCLE 13 06 Dec to 27 O
Core Lift 1RM 90%
Squat 334 301
Bench Press 226 203
Deadlift 400 360
Shoulder Press 168 151
Core Lift
Squat Tue, 06 Dec Tue, 13 Dec Tue, 20 Dec
Set 1 195.00 210.00 225.00
Set 2 225.00 240.00 255.00
Set 3 255.00 270.00 285.00
PR: Set 3
Bench Press #VALUE! #VALUE! #VALUE!
Set 1 130.00 140.00 150.00
Set 2 150.00 160.00 175.00
Set 3 175.00 185.00 195.00
PR: Set 3
Deadlift Thu, 08 Dec Thu, 15 Dec Thu, 22 Dec
Set 1 235.00 250.00 270.00
Set 2 270.00 290.00 305.00
Set 3 305.00 325.00 340.00
PR: Set 3
Shoulder Press Sat, 06 Oct Sat, 13 Oct Sat, 20 Oct
Set 1 100.00 105.00 115.00
Set 2 115.00 120.00 130.00
Set 3 130.00 135.00 145.00
PR: Set 3
 Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
04 Jan to 28 Jan 2022
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Tue, 25 Jan Weeks 1 to 3

70.00 90.00
90.00
110.00 9.89% -0.19%
NA 174.39 191.64 191.27 5 x 10
#VALUE!
55.00 70.00
70.00
85.00 8.33% 0.00%
NA 148.99 161.41 #N/A 5 x 10
Thu, 27 Jan
95.00 120.00
120.00
145.00 -2.36% 0.00%
NA 273.41 266.95 #N/A 5x8
Fri, 28 Jan
35.00 45.00
45.00
55.00 10.35% 0.00%
NA 90.01 99.33 #N/A 5 x 10
01 Feb to 25 Feb 2022
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Tue, 22 Feb Weeks 1 to 3

75.00 95.00
95.00
115.00 6.25% 5.88%
NA 185.83 197.44 209.06 5 x 10
#VALUE!
60.00 75.00
75.00
90.00 8.00% -2.99%
 NA 155.20 167.62 162.60 5 x 10
Thu, 24 Feb
100.00 125.00
125.00
150.00 4.65% 3.22%
NA 258.04 270.04 278.75 5x8
Fri, 25 Feb
40.00 50.00
50.00
60.00 14.13% -4.72%
NA 99.33 113.36 108.02 5 x 10
01 Mar to 21 Jan 1900
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Tue, 22 Mar Weeks 1 to 3

80.00 100.00
100.00
120.00 -0.74% 5.56%
NA 204.03 202.52 213.77 5 x 10
#VALUE!
60.00 75.00
75.00
90.00 4.10% 3.57%
NA 161.41 168.03 174.03 5 x 10
Thu, 24 Mar
105.00 130.00
130.00
155.00 6.82% 0.00%
NA 282.92 302.21 #N/A 5x8
Sat, 20 Jan
40.00 50.00
50.00
60.00 -1.18% 5.56%
NA 109.31 108.02 114.02 5 x 10
29 Mar to 18 Feb 1900
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%
 Tue, 19 Apr Weeks 1 to 3
85.00 105.00
105.00
125.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
#VALUE!
65.00 80.00
80.00
95.00 0.00% 0.00%
NA 180.05 #N/A #N/A 5 x 10
Thu, 21 Apr
110.00 135.00
135.00
160.00 0.00% 0.00%
NA #N/A #N/A #N/A 5x8
Sat, 17 Feb
40.00 55.00
55.00
65.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
26 Apr to 17 Mar 1900
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Tue, 17 May Weeks 1 to 3

90.00 110.00
110.00
135.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
#VALUE!
65.00 80.00
80.00
100.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
Thu, 19 May
110.00 140.00
140.00
170.00 0.00% 0.00%
NA #N/A #N/A #N/A 5x8
Sat, 17 Mar
 45.00 55.00
55.00
65.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
24 May to 14 Apr 1900
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Tue, 14 Jun Weeks 1 to 3

90.00 115.00
115.00
140.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
#VALUE!
65.00 85.00
85.00
100.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
Thu, 16 Jun
115.00 145.00
145.00
175.00 0.00% 0.00%
NA #N/A #N/A #N/A 5x8
Sat, 14 Apr
45.00 60.00
60.00
70.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
21 Jun to 12 May 1900
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Tue, 12 Jul Weeks 1 to 3

95.00 120.00
120.00
145.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
#VALUE!
 70.00 85.00
85.00
105.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
Thu, 14 Jul
120.00 150.00
150.00
180.00 0.00% 0.00%
NA #N/A #N/A #N/A 5x8
Sat, 12 May
50.00 60.00
60.00
75.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
19 Jul to 09 Jun 1900
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Tue, 09 Aug Weeks 1 to 3

100.00 125.00
125.00
150.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
#VALUE!
70.00 90.00
90.00
105.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
Thu, 11 Aug
125.00 155.00
155.00
185.00 0.00% 0.00%
NA #N/A #N/A #N/A 5x8
Sat, 09 Jun
50.00 65.00
65.00
75.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
16 Aug to 07 Jul 1900
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
 65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Tue, 06 Sep Weeks 1 to 3

105.00 130.00
130.00
155.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
#VALUE!
75.00 90.00
90.00
110.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
Thu, 08 Sep
130.00 160.00
160.00
190.00 0.00% 0.00%
NA #N/A #N/A #N/A 5x8
Sat, 07 Jul
50.00 65.00
65.00
80.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
13 Sep to 04 Aug 1900
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Tue, 04 Oct Weeks 1 to 3

110.00 135.00
135.00
165.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
#VALUE!
75.00 95.00
95.00
115.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
Thu, 06 Oct
130.00 165.00
165.00
 200.00 0.00% 0.00%
NA #N/A #N/A #N/A 5x8
Sat, 04 Aug
55.00 70.00
70.00
80.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
11 Oct to 01 Sep 1900
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Tue, 01 Nov Weeks 1 to 3

110.00 140.00
140.00
170.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
#VALUE!
75.00 95.00
95.00
115.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
Thu, 03 Nov
135.00 170.00
170.00
205.00 0.00% 0.00%
NA #N/A #N/A #N/A 5x8
Sat, 01 Sep
55.00 70.00
70.00
85.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
08 Nov to 29 Sep 1900
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Tue, 29 Nov Weeks 1 to 3

115.00 145.00
145.00
 175.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
#VALUE!
80.00 100.00
100.00
120.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
Thu, 01 Dec
140.00 175.00
175.00
210.00 0.00% 0.00%
NA #N/A #N/A #N/A 5x8
Sat, 29 Sep
60.00 75.00
75.00
90.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
06 Dec to 27 Oct 1900
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Tue, 27 Dec Weeks 1 to 3

120.00 150.00
150.00
180.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
#VALUE!
80.00 100.00
100.00
120.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
Thu, 29 Dec
145.00 180.00
180.00
215.00 0.00% 0.00%
NA #N/A #N/A #N/A 5x8
Sat, 27 Oct
60.00 75.00
75.00
90.00 0.00% 0.00%
NA #N/A #N/A #N/A 5 x 10
ng But Big: 50.00%

Week 4
90.00

3 x 10

70.00

3 x 10

120.00

3x8

45.00

3 x 10

Week 4
95.00

3 x 10

75.00
 3 x 10

125.00

3x8

50.00

3 x 10

Week 4
100.00

3 x 10

75.00

3 x 10

130.00

3x8

50.00

3 x 10
Week 4
105.00

3 x 10

80.00

3 x 10

135.00

3x8

55.00

3 x 10

Week 4
110.00

3 x 10

80.00

3 x 10

140.00

3x8
 55.00

3 x 10

Week 4
115.00

3 x 10

85.00

3 x 10

145.00

3x8

60.00

3 x 10

Week 4
120.00

3 x 10
 85.00

3 x 10

150.00

3x8

60.00

3 x 10

Week 4
125.00

3 x 10

90.00

3 x 10

155.00

3x8

65.00

3 x 10
Week 4
130.00

3 x 10

90.00

3 x 10

160.00

3x8

65.00

3 x 10

Week 4
135.00

3 x 10

95.00

3 x 10

165.00
 3x8

70.00

3 x 10

Week 4
140.00

3 x 10

95.00

3 x 10

170.00

3x8

70.00

3 x 10

Week 4
145.00
 3 x 10

100.00

3 x 10

175.00

3x8

75.00

3 x 10

Week 4
150.00

3 x 10

100.00

3 x 10

180.00

3x8

75.00

3 x 10
 CYCLE: 1 2 3 4 5
04 Jan 2022 01 Feb 2022 01 Mar 2022 29 Mar 2022 26 Apr 2022
Weight 155.00
Average Weight
1RM Projection (Top Workset)
Squat 191.27 209.06 213.77 #N/A #N/A
Bench Press #N/A 162.60 174.03 #N/A #N/A
Deadlift #N/A 278.75 #N/A #N/A #N/A
Shoulder Press #N/A 108.02 114.02 #N/A #N/A
Strength/Weight Ratio
Squat Ratio 1.23 - - - -
Bench Press Ratio - - - - -
Deadlift Ratio - - - - -
Shoulder Press Ratio - - - - -
GRAPHS:
15 Mar 2023

05 Dec 2022

27 Aug 2022

19 May 2022

08 Feb 2022

31 Oct 2021

23 Jul 2021

14 Apr 2021
1 2 3 4 5 6 7 8 9 10 11 12 13

15 Mar 2023

05 Dec 2022

27 Aug 2022

19 May 2022

08 Feb 2022

31 Oct 2021

23 Jul 2021

14 Apr 2021
1 2 3 4 5 6 7 8 9 10 11 12 13
1.40

1.20

1.00

0.80

0.60

0.40

0.20

-
22 22 22 22 22 22 22 22 22 22 22 22
20 20 r2
0
r2
0 20 20 l2
0 20 20 t2
0 20 c2
0
n b a ay n g p v
Ja Fe M Ap M Ju Ju Au Se Oc No De
01 01 01 01 01 01 01 01 01 01 01 01

1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-
22 22 02
2 22 22 22 22 22 22 22 22 22
20 20 2 20 20 20 20 20 20 20 20 c 20
n b ar r ay n l g ep Oc
t v
Ja Fe M Ap M Ju 1
Ju Au 1 S No 1 D
e
01 01 01 0 1
0 1 0 1 0 0 1 0 0 1
0 1 0

180.00
160.00
140.00
120.00
100.00
80.00
60.00
40.00
20.00
0.00
22 22 02
2 22 022 022 022 022 022 022 022 022
20 20 2 20 2 2 l2 2 2 2 2 c2
n b ar r y n g ep ct v
Ja Fe M Ap Ma 1 Ju Ju Au S O No De
01 01 01 01 01 0 01 01 01 01 01 01
60.00
40.00
20.00
0.00
22 22 22 22 22 22 22 22 22 22 22 22
20 20 r2
0
r2
0 20 20 l2
0 20 20 t2
0 20 c2
0
n b a ay n g p v
Ja Fe M Ap M Ju Ju Au Se Oc No 1 D
e
01 01 01 01 01 01 01 01 01 01 01 0
 6 7 8 9 10 11 12
24 May 2022 21 Jun 2022 19 Jul 2022 16 Aug 2022 13 Sep 2022 11 Oct 2022 08 Nov 2022

155.00

#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

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

15 Mar 2023

05 Dec 2022

27 Aug 2022

19 May 2022

08 Feb 2022

31 Oct 2021

23 Jul 2021

14 Apr 2021
11 12 13 1 2 3 4 5 6 7 8 9 10 11 12 13

15 Mar 2023

05 Dec 2022

27 Aug 2022

19 May 2022

08 Feb 2022

31 Oct 2021

23 Jul 2021

14 Apr 2021
11 12 13 1 2 3 4 5 6 7 8 9 10 11 12 13
 1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-
02
2
02
2 22 22 22 22 22 22 22 22 22 22 22 22
2 c2 20 20 r2
0
r2
0 20 20 l2
0 20 20 t2
0 20 c2
0
v n b a ay n g p v
No De Ja Fe M Ap M Ju Ju Au Se Oc No De
01 01 01 01 01 01 01 01 01 01 01 01 01

1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-
22 22 22 22 02
2 22 22 22 22 22 22 22 22 22
20 c2
0 20 20 2 20 20 20 20 20 20 20 20 c 20
v n b ar r ay n l g ep Oc
t v
No De Ja Fe M Ap M Ju 1
Ju Au 1 S No 1 D
e
01 01 01 01 0 1
0 1 0 1 0 0 1 0 0 1
0 1 0

22 0 22
20 c2
v e
No 1 D
0
 22 0 22
20 c2
v e
No 1 D
0
 13
06 Dec 2022

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

-
-
-
-
format lbs
weight 155
olybar 45
barsplit Yes
rounding 5
bbb 50%
startdate 4-Jan-22
ex_one Squat
ex_one_d Tue
ex_one_w 190
ex_one_r 3
ex_one_i 10
ex_two Bench Press
ex_two_d Wed
ex_two_w 155
ex_two_r 2
ex_two_i 5
ex_three Deadlift
ex_three_d Thu
ex_three_w 215
ex_three_r 8
ex_three_i 10
ex_four Shoulder Press
ex_four_d Fri
ex_four_w 95
ex_four_r 3
ex_four_i 5
ex_one_pr1-1 5
ex_one_pr1-2 6
ex_one_pr1-3 5
ex_one_pr2-1 6
ex_one_pr2-2 6
ex_one_pr2-3 6
ex_one_pr3-1 7
ex_one_pr3-2 5
ex_one_pr3-3 5
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 8
ex_two_pr1-2 8
ex_two_pr1-3 0
ex_two_pr2-1 8
ex_two_pr2-2 8
ex_two_pr2-3 6
ex_two_pr3-1 8
ex_two_pr3-2 7
ex_two_pr3-3 7
ex_two_pr4-1 10
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 10
ex_three_pr1-2 8
ex_three_pr1-3 0
ex_three_pr2-1 7
ex_three_pr2-2 7
ex_three_pr2-3 6
ex_three_pr3-1 9
ex_three_pr3-2 9
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 7
ex_four_pr1-2 8
ex_four_pr1-3 0
ex_four_pr2-1 8
ex_four_pr2-2 10
ex_four_pr2-3 7
ex_four_pr3-1 9
ex_four_pr3-2 7
ex_four_pr3-3 7
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