Wendler 5-3-1 v1

Wendler's 5/3/1 Spreadsheet v1.
3
By Jon K / Poteto
Latest Version:
Suggestions:
http://www.strongjournal.com/
jon@strongjournal.com
Notice:
This spreadsheet will no longer be maintained, but will remain free forever. For a superior online
http://www.st
Thanks for downloading. This spreadsheet was designed to be easy to use, functional, customiza
Disclaimer:
This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please b
This is not intended to teach you about the 5/3/1 program. I do not earn any money (nor want to
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.
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 s
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 colum
CLICK TO GO
Instructions
Questions
5/3/1 Schedule
or a superior online version, please check out StrongJournal.com

http://www.strongjournal.com
unctional, customizable AND easy on the eyes.
m Wendler. Please buy his e-Book to learn more about 5/3/1.

money (nor want to) from this spreadsheet or from your purchase of the e-Book from this link.
performed per day. You can select identical days if you
sed on Week 3 last set)
) or delete the columns if you're not using them
Statistics
Savelog
k from this link.
v1.30
v1.28
v1.27
Instructions:
1. Because the schedule has already been formatted, printing is a breeze. Each cycle appears on i
notebook at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then h
2. The statistics page tracks your performance on the top workset (1+) of the third week of each c
repetitions performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight rat
the beginning of every cycle (on the statistics page in blue). The graphs provide an eas
through 5/3/1.
3. Please feel free to modify the spreadsheet to your requirements. However, please note that I m
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
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
eeze. Each cycle appears on its own page so you can bring printouts to the gym and leave your
ng up the print dialog, then hit OK to print.
+) of the third week of each cycle. However this is only useful if you consistently update the
e. The strength/weight ratio statistic also requires your bodyweight to be entered at
). The graphs provide an easy visual way to monitor your increases in strength as you progress
owever, please note that I may not be able to offer you any support if your modification breaks
G WORKSHEET and save the worksheet as logfile.csv
e" 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:
Overhead Press:
Deadlift:
Bench Press:
Squat:
5/3/1 progression:
I will increase my lifts every cycle (4 weeks) by:
Overhead Press:
Deadlift:
Bench Press:
Squat:
All done, take me
kg
78
10
Full weight + bar
2
50%
24-Mar-14
Overhead Press
Deadlift
Bench Press
Squat
kg
kg
Yes
kg
of my projected 1RM (optional)
on
on
on
on
Mon
Tue
Thu
Sat
70
146
90
146
kg
kg
kg
kg
for:
for:
for:
for:
2
4
2
4
kg
kg
kg
kg
1
1
1
1
reps
reps
reps
reps
take me to my schedule
Do not modify
Days worked out:
(1RM:
(1RM:
(1RM:
(1RM:
70 kg)
146 kg)
90 kg)
146 kg)
edule
COL LOOKUP LOOK UP VALUE DATE

Mon
Mon
Tue
Tue
Thu
Thu
Sat
Sat
Mon
Tue
Wed
Thu
Fri
Sat
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Day Matrix
Sun
1
2
3
4
5
6
0
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 1
24 Mar to 19 Apr 20
Core Lift
Overhead Press
Deadlift
Bench Press
Squat
Core Lift
Overhead Press
1RM
90%
70
146
90
146
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Deadlift
Bench Press
Squat
Mon, 24 Mar
40.00
48.00
54.00
5
Tue, 25 Mar
86.00
98.00
112.00
7
Thu, 27 Mar
52.00
60.00
68.00
11
Sat, 29 Mar
86.00
98.00
112.00
7
63
131
81
131
Mon, 31 Mar
44.00
50.00
56.00
5
Tue, 01 Apr
92.00
106.00
118.00
6
Thu, 03 Apr
56.00
64.00
72.00
8
Sat, 05 Apr
92.00
106.00
118.00
6
Mon, 07 Apr
48.00
54.00
60.00
3
Tue, 08 Apr
98.00
112.00
124.00
4
Thu, 10 Apr
60.00
68.00
76.00
8
Sat, 12 Apr
98.00
112.00
124.00
4
Page 20 of 51 | 01/20/2017
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 2
21 Apr to 17 May 20
Core Lift
Overhead Press
Deadlift
Bench Press
Squat
Core Lift
Overhead Press
1RM
90%
72
150
92
150
Set
Set
Set
PR: Set
1
2
3
3
Deadlift
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Squat
65
135
83
135
Mon, 21 Apr
42.00
48.00
56.00
Mon, 28 Apr
46.00
52.00
58.00
Mon, 05 May
48.00
56.00
62.00
Tue, 22 Apr
88.00
102.00
116.00
Tue, 29 Apr
94.00
108.00
122.00
Tue, 06 May
102.00
116.00
128.00
Thu, 24 Apr
54.00
62.00
70.00
Thu, 01 May
58.00
66.00
74.00
Thu, 08 May
62.00
70.00
78.00
Sat, 26 Apr
88.00
102.00
116.00
Sat, 03 May
94.00
108.00
122.00
Sat, 10 May
102.00
116.00
128.00
Page 21 of 51 | 01/20/2017
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 3
19 May to 14 Jun 20
Core Lift
Overhead Press
Deadlift
Bench Press
Squat
Core Lift
Overhead Press
1RM
90%
74
155
94
155
Set
Set
Set
PR: Set
1
2
3
3
Deadlift
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Squat
67
139
85
139
Mon, 19 May
44.00
50.00
56.00
Mon, 26 May
46.00
54.00
60.00
Mon, 02 Jun
50.00
56.00
64.00
Tue, 20 May
90.00
104.00
118.00
Tue, 27 May
98.00
112.00
126.00
Tue, 03 Jun
104.00
118.00
132.00
Thu, 22 May
56.00
64.00
72.00
Thu, 29 May
60.00
68.00
76.00
Thu, 05 Jun
64.00
72.00
80.00
Sat, 24 May
90.00
104.00
118.00
Sat, 31 May
98.00
112.00
126.00
Sat, 07 Jun
104.00
118.00
132.00
Page 22 of 51 | 01/20/2017
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 4
16 Jun to 12 Jul 201
Core Lift
Overhead Press
Deadlift
Bench Press
Squat
Core Lift
Overhead Press
1RM
90%
77
159
97
159
Set
Set
Set
PR: Set
1
2
3
3
Deadlift
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Squat
69
143
87
143
Mon, 16 Jun
44.00
52.00
58.00
Mon, 23 Jun
48.00
56.00
62.00
Mon, 30 Jun
52.00
58.00
66.00
Tue, 17 Jun
94.00
108.00
122.00
Tue, 24 Jun
100.00
114.00
130.00
Tue, 01 Jul
108.00
122.00
136.00
Thu, 19 Jun
56.00
66.00
74.00
Thu, 26 Jun
60.00
70.00
78.00
Thu, 03 Jul
66.00
74.00
82.00
Sat, 21 Jun
94.00
108.00
122.00
Sat, 28 Jun
100.00
114.00
130.00
Sat, 05 Jul
108.00
122.00
136.00
Page 23 of 51 | 01/20/2017
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 5
14 Jul to 09 Aug 201
Core Lift
Overhead Press
Deadlift
Bench Press
Squat
Core Lift
Overhead Press
1RM
90%
79
164
99
164
Set
Set
Set
PR: Set
1
2
3
3
Deadlift
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Squat
71
147
89
147
Mon, 14 Jul
46.00
54.00
60.00
Mon, 21 Jul
50.00
56.00
64.00
Mon, 28 Jul
54.00
60.00
68.00
Tue, 15 Jul
96.00
110.00
126.00
Tue, 22 Jul
104.00
118.00
132.00
Tue, 29 Jul
110.00
126.00
140.00
Thu, 17 Jul
58.00
66.00
76.00
Thu, 24 Jul
62.00
72.00
80.00
Thu, 31 Jul
66.00
76.00
84.00
Sat, 19 Jul
96.00
110.00
126.00
Sat, 26 Jul
104.00
118.00
132.00
Sat, 02 Aug
110.00
126.00
140.00
Page 24 of 51 | 01/20/2017
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 6
11 Aug to 06 Sep 20
Core Lift
Overhead Press
Deadlift
Bench Press
Squat
Core Lift
Overhead Press
1RM
90%
81
168
101
168
Set
Set
Set
PR: Set
1
2
3
3
Deadlift
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Squat
73
151
91
151
Mon, 11 Aug
48.00
54.00
62.00
Mon, 18 Aug
52.00
58.00
66.00
Mon, 25 Aug
54.00
62.00
70.00
Tue, 12 Aug
98.00
114.00
128.00
Tue, 19 Aug
106.00
122.00
136.00
Tue, 26 Aug
114.00
128.00
144.00
Thu, 14 Aug
60.00
68.00
78.00
Thu, 21 Aug
64.00
72.00
82.00
Thu, 28 Aug
68.00
78.00
86.00
Sat, 16 Aug
98.00
114.00
128.00
Sat, 23 Aug
106.00
122.00
136.00
Sat, 30 Aug
114.00
128.00
144.00
Page 25 of 51 | 01/20/2017
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 7
08 Sep to 04 Oct 20
Core Lift
Overhead Press
Deadlift
Bench Press
Squat
Core Lift
Overhead Press
1RM
90%
83
173
103
173
Set
Set
Set
PR: Set
1
2
3
3
Deadlift
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Squat
75
155
93
155
Mon, 08 Sep
48.00
56.00
64.00
Mon, 15 Sep
52.00
60.00
68.00
Mon, 22 Sep
56.00
64.00
72.00
Tue, 09 Sep
102.00
116.00
132.00
Tue, 16 Sep
108.00
124.00
140.00
Tue, 23 Sep
116.00
132.00
148.00
Thu, 11 Sep
60.00
70.00
80.00
Thu, 18 Sep
66.00
74.00
84.00
Thu, 25 Sep
70.00
80.00
88.00
Sat, 13 Sep
102.00
116.00
132.00
Sat, 20 Sep
108.00
124.00
140.00
Sat, 27 Sep
116.00
132.00
148.00
Page 26 of 51 | 01/20/2017
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 8
06 Oct to 01 Nov 20
Core Lift
Overhead Press
Deadlift
Bench Press
Squat
Core Lift
Overhead Press
1RM
90%
86
177
106
177
Set
Set
Set
PR: Set
1
2
3
3
Deadlift
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Squat
77
159
95
159
Mon, 06 Oct
50.00
58.00
66.00
Mon, 13 Oct
54.00
62.00
70.00
Mon, 20 Oct
58.00
66.00
74.00
Tue, 07 Oct
104.00
120.00
136.00
Tue, 14 Oct
112.00
128.00
144.00
Tue, 21 Oct
120.00
136.00
152.00
Thu, 09 Oct
62.00
72.00
80.00
Thu, 16 Oct
66.00
76.00
86.00
Thu, 23 Oct
72.00
80.00
90.00
Sat, 11 Oct
104.00
120.00
136.00
Sat, 18 Oct
112.00
128.00
144.00
Sat, 25 Oct
120.00
136.00
152.00
Page 27 of 51 | 01/20/2017
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 9
03 Nov to 29 Nov 20
Core Lift
Overhead Press
Deadlift
Bench Press
Squat
Core Lift
Overhead Press
1RM
90%
88
182
108
182
Set
Set
Set
PR: Set
1
2
3
3
Deadlift
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Squat
79
163
97
163
Mon, 03 Nov
52.00
60.00
68.00
Mon, 10 Nov
56.00
64.00
72.00
Mon, 17 Nov
60.00
68.00
76.00
Tue, 04 Nov
106.00
122.00
138.00
Tue, 11 Nov
114.00
130.00
148.00
Tue, 18 Nov
122.00
138.00
156.00
Thu, 06 Nov
64.00
72.00
82.00
Thu, 13 Nov
68.00
78.00
88.00
Thu, 20 Nov
72.00
82.00
92.00
Sat, 08 Nov
106.00
122.00
138.00
Sat, 15 Nov
114.00
130.00
148.00
Sat, 22 Nov
122.00
138.00
156.00
Page 28 of 51 | 01/20/2017
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 10
01 Dec to 27 Dec 20
Core Lift
Overhead Press
Deadlift
Bench Press
Squat
Core Lift
Overhead Press
1RM
90%
90
186
110
186
Set
Set
Set
PR: Set
1
2
3
3
Deadlift
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Squat
81
167
99
167
Mon, 01 Dec
52.00
60.00
68.00
Mon, 08 Dec
56.00
64.00
72.00
Mon, 15 Dec
60.00
68.00
76.00
Tue, 02 Dec
108.00
126.00
142.00
Tue, 09 Dec
118.00
134.00
150.00
Tue, 16 Dec
126.00
142.00
160.00
Thu, 04 Dec
64.00
74.00
84.00
Thu, 11 Dec
70.00
80.00
90.00
Thu, 18 Dec
74.00
84.00
94.00
Sat, 06 Dec
108.00
126.00
142.00
Sat, 13 Dec
118.00
134.00
150.00
Sat, 20 Dec
126.00
142.00
160.00
Page 29 of 51 | 01/20/2017
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 11
29 Dec to 24 Jan 20
Core Lift
Overhead Press
Deadlift
Bench Press
Squat
Core Lift
Overhead Press
1RM
90%
92
190
112
190
Set
Set
Set
PR: Set
1
2
3
3
Deadlift
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Squat
83
171
101
171
Mon, 29 Dec
54.00
62.00
70.00
Mon, 05 Jan
58.00
66.00
74.00
Mon, 12 Jan
62.00
70.00
78.00
Tue, 30 Dec
112.00
128.00
146.00
Tue, 06 Jan
120.00
138.00
154.00
Tue, 13 Jan
128.00
146.00
162.00
Thu, 01 Jan
66.00
76.00
86.00
Thu, 08 Jan
70.00
80.00
90.00
Thu, 15 Jan
76.00
86.00
96.00
Sat, 03 Jan
112.00
128.00
146.00
Sat, 10 Jan
120.00
138.00
154.00
Sat, 17 Jan
128.00
146.00
162.00
Page 30 of 51 | 01/20/2017
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 12
26 Jan to 21 Feb 201
Core Lift
Overhead Press
Deadlift
Bench Press
Squat
Core Lift
Overhead Press
1RM
90%
94
195
114
195
Set
Set
Set
PR: Set
1
2
3
3
Deadlift
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Squat
85
175
103
175
Mon, 26 Jan
56.00
64.00
72.00
Mon, 02 Feb
60.00
68.00
76.00
Mon, 09 Feb
64.00
72.00
80.00
Tue, 27 Jan
114.00
132.00
150.00
Tue, 03 Feb
122.00
140.00
158.00
Tue, 10 Feb
132.00
150.00
166.00
Thu, 29 Jan
66.00
78.00
88.00
Thu, 05 Feb
72.00
82.00
92.00
Thu, 12 Feb
78.00
88.00
98.00
Sat, 31 Jan
114.00
132.00
150.00
Sat, 07 Feb
122.00
140.00
158.00
Sat, 14 Feb
132.00
150.00
166.00
Page 31 of 51 | 01/20/2017
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 13
23 Feb to 21 Mar 20
Core Lift
Overhead Press
Deadlift
Bench Press
Squat
Core Lift
Overhead Press
1RM
90%
97
199
117
199
Set
Set
Set
PR: Set
1
2
3
3
Deadlift
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Set
Set
Set
PR: Set
1
2
3
3
Bench Press
Squat
87
179
105
179
Mon, 23 Feb
56.00
66.00
74.00
Mon, 02 Mar
60.00
70.00
78.00
Mon, 09 Mar
66.00
74.00
82.00
Tue, 24 Feb
116.00
134.00
152.00
Tue, 03 Mar
126.00
144.00
162.00
Tue, 10 Mar
134.00
152.00
170.00
Thu, 26 Feb
68.00
78.00
90.00
Thu, 05 Mar
74.00
84.00
94.00
Thu, 12 Mar
78.00
90.00
100.00
Sat, 28 Feb
116.00
134.00
152.00
Sat, 07 Mar
126.00
144.00
162.00
Sat, 14 Mar
134.00
152.00
170.00
Page 32 of 51 | 01/20/2017
Week 4: 3x5 (Deload)
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM
Boring But Big: 50.00%
24 Mar to 19 Apr 2014

Week 1
65%
75%
85%
Mon, 14 Apr
26.00
32.00
38.00
NA
Tue, 15 Apr
52.00
66.00
78.00
NA
Thu, 17 Apr
32.00
40.00
48.00
NA
Sat, 19 Apr
52.00
66.00
78.00
NA
Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 4
40%
50%
60%
Weeks 1 to 3
32.00
60.76
134.42
94.18
134.42
3.70%
63.01
1.96%
137.05
-5.08%
89.40
1.96%
137.05
0.83%
63.53
-1.29%
135.28
5.56%
94.36
-1.29%
135.28
Week 4
32.00
5 x 10
3 x 10
66.00
66.00
5 x 10
3 x 10
40.00
40.00
5x8
3x8
66.00
66.00
5 x 10
3 x 10
Page 33 of 51 | 01/20/2017
21 Apr to 17 May 2014

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 12 May
26.00
32.00
40.00
NA
Tue, 13 May
54.00
68.00
82.00
NA
Thu, 15 May
34.00
42.00
50.00
NA
Sat, 17 May
54.00
68.00
82.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
32.00
#N/A
#N/A
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
32.00
5 x 10
3 x 10
68.00
68.00
5 x 10
3 x 10
42.00
42.00
5x8
3x8
68.00
68.00
5 x 10
3 x 10
Page 34 of 51 | 01/20/2017
19 May to 14 Jun 2014

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 09 Jun
26.00
34.00
40.00
NA
Tue, 10 Jun
56.00
70.00
84.00
NA
Thu, 12 Jun
34.00
42.00
52.00
NA
Sat, 14 Jun
56.00
70.00
84.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
34.00
#N/A
#N/A
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
34.00
5 x 10
3 x 10
70.00
70.00
5 x 10
3 x 10
42.00
42.00
5x8
3x8
70.00
70.00
5 x 10
3 x 10
Page 35 of 51 | 01/20/2017
16 Jun to 12 Jul 2014

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 07 Jul
28.00
34.00
42.00
NA
Tue, 08 Jul
58.00
72.00
86.00
NA
Thu, 10 Jul
34.00
44.00
52.00
NA
Sat, 12 Jul
58.00
72.00
86.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
34.00
#N/A
#N/A
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
34.00
5 x 10
3 x 10
72.00
72.00
5 x 10
3 x 10
44.00
44.00
5x8
3x8
72.00
72.00
5 x 10
3 x 10
Page 36 of 51 | 01/20/2017
14 Jul to 09 Aug 2014

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 04 Aug
28.00
36.00
42.00
NA
Tue, 05 Aug
58.00
74.00
88.00
NA
Thu, 07 Aug
36.00
44.00
54.00
NA
Sat, 09 Aug
58.00
74.00
88.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
36.00
#N/A
#N/A
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
36.00
5 x 10
3 x 10
74.00
74.00
5 x 10
3 x 10
44.00
44.00
5x8
3x8
74.00
74.00
5 x 10
3 x 10
Page 37 of 51 | 01/20/2017
11 Aug to 06 Sep 2014

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 01 Sep
30.00
36.00
44.00
NA
Tue, 02 Sep
60.00
76.00
90.00
NA
Thu, 04 Sep
36.00
46.00
54.00
NA
Sat, 06 Sep
60.00
76.00
90.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
36.00
#N/A
#N/A
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
36.00
5 x 10
3 x 10
76.00
76.00
5 x 10
3 x 10
46.00
46.00
5x8
3x8
76.00
76.00
5 x 10
3 x 10
Page 38 of 51 | 01/20/2017
08 Sep to 04 Oct 2014

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 29 Sep
30.00
38.00
46.00
NA
Tue, 30 Sep
62.00
78.00
94.00
NA
Thu, 02 Oct
38.00
46.00
56.00
NA
Sat, 04 Oct
62.00
78.00
94.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
38.00
#N/A
#N/A
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
38.00
5 x 10
3 x 10
78.00
78.00
5 x 10
3 x 10
46.00
46.00
5x8
3x8
78.00
78.00
5 x 10
3 x 10
Page 39 of 51 | 01/20/2017
06 Oct to 01 Nov 2014

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 27 Oct
30.00
38.00
46.00
NA
Tue, 28 Oct
64.00
80.00
96.00
NA
Thu, 30 Oct
38.00
48.00
58.00
NA
Sat, 01 Nov
64.00
80.00
96.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
38.00
#N/A
#N/A
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
38.00
5 x 10
3 x 10
80.00
80.00
5 x 10
3 x 10
48.00
48.00
5x8
3x8
80.00
80.00
5 x 10
3 x 10
Page 40 of 51 | 01/20/2017
03 Nov to 29 Nov 2014

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 24 Nov
32.00
40.00
48.00
NA
Tue, 25 Nov
66.00
82.00
98.00
NA
Thu, 27 Nov
38.00
48.00
58.00
NA
Sat, 29 Nov
66.00
82.00
98.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
40.00
#N/A
#N/A
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
40.00
5 x 10
3 x 10
82.00
82.00
5 x 10
3 x 10
48.00
48.00
5x8
3x8
82.00
82.00
5 x 10
3 x 10
Page 41 of 51 | 01/20/2017
01 Dec to 27 Dec 2014

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 22 Dec
32.00
40.00
48.00
NA
Tue, 23 Dec
66.00
84.00
100.00
NA
Thu, 25 Dec
40.00
50.00
60.00
NA
Sat, 27 Dec
66.00
84.00
100.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
40.00
#N/A
#N/A
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
40.00
5 x 10
3 x 10
84.00
84.00
5 x 10
3 x 10
50.00
50.00
5x8
3x8
84.00
84.00
5 x 10
3 x 10
Page 42 of 51 | 01/20/2017
29 Dec to 24 Jan 2015

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 19 Jan
34.00
42.00
50.00
NA
Tue, 20 Jan
68.00
86.00
102.00
NA
Thu, 22 Jan
40.00
50.00
60.00
NA
Sat, 24 Jan
68.00
86.00
102.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
42.00
#N/A
#N/A
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
42.00
5 x 10
3 x 10
86.00
86.00
5 x 10
3 x 10
50.00
50.00
5x8
3x8
86.00
86.00
5 x 10
3 x 10
Page 43 of 51 | 01/20/2017
26 Jan to 21 Feb 2015

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 16 Feb
34.00
42.00
52.00
NA
Tue, 17 Feb
70.00
88.00
106.00
NA
Thu, 19 Feb
42.00
52.00
62.00
NA
Sat, 21 Feb
70.00
88.00
106.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
42.00
#N/A
#N/A
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
42.00
5 x 10
3 x 10
88.00
88.00
5 x 10
3 x 10
52.00
52.00
5x8
3x8
88.00
88.00
5 x 10
3 x 10
Page 44 of 51 | 01/20/2017
23 Feb to 21 Mar 2015

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 16 Mar
34.00
44.00
52.00
NA
Tue, 17 Mar
72.00
90.00
108.00
NA
Thu, 19 Mar
42.00
52.00
64.00
NA
Sat, 21 Mar
72.00
90.00
108.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
44.00
#N/A
#N/A
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
44.00
5 x 10
3 x 10
90.00
90.00
5 x 10
3 x 10
52.00
52.00
5x8
3x8
90.00
90.00
5 x 10
3 x 10
Page 45 of 51 | 01/20/2017
CYCLE:
Weight
Average Weight
1RM Projection (Top Workset)
Overhead Press
Deadlift
Bench Press
Squat
Strength/Weight Ratio
Overhead Press Ratio
Deadlift Ratio
Bench Press Ratio
Squat Ratio
GRAPHS:
1
24 Mar 2014
78.00
2
21 Apr 2014
77.00
3
19 May 2014
4
16 Jun 2014
5
14 Jul 2014
6
11 Aug 2014
#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
7
08 Sep 2014
8
06 Oct 2014
9
03 Nov 2014
10
01 Dec 2014
11
29 Dec 2014
12
26 Jan 2015
13
23 Feb 2015
#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
77.50
63.53
135.28
94.36
135.28
0.81
1.73
1.21
1.73
Overhead Press
70.00
60.00
50.00
40.00
30.00
20.00
10.00
-
Deadlift
160.00
140.00
120.00
100.00
80.00
60.00
40.00
20.00
-
Bench Press
100.00
90.00
80.00
70.00
60.00
50.00
40.00
30.00
20.00
10.00
-
Squat
160.00
140.00
120.00
100.00
80.00
60.00
40.00
20.00
-
Overhead Press Ratio

0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-
Deadlift Ratio
2.00
1.80
1.60
1.40
1.20
1.00
0.80
0.60
0.40
0.20
-
Bench Press Ratio

1.40
1.20
1.00
0.80
0.60
0.40
0.20
-
Weight
78.20
78.00
77.80
77.60
77.40
77.20
77.00
76.80
76.60
76.40
Squat Ratio
2.00
1.80
1.60
1.40
1.20
1.00
0.80
0.60
0.40
0.20
-
format
weight
olybar
barsplit
rounding
bbb
startdate
ex_one
ex_one_d
ex_one_w
ex_one_r
ex_one_i
ex_two
ex_two_d
ex_two_w
ex_two_r
ex_two_i
ex_three
ex_three_d
ex_three_w
ex_three_r
ex_three_i
ex_four
ex_four_d
ex_four_w
ex_four_r
ex_four_i
ex_one_pr1-1
ex_one_pr1-2
ex_one_pr1-3
ex_one_pr2-1
ex_one_pr2-2
ex_one_pr2-3
ex_one_pr3-1
ex_one_pr3-2
ex_one_pr3-3
ex_one_pr4-1
ex_one_pr4-2
ex_one_pr4-3
ex_one_pr5-1
ex_one_pr5-2
ex_one_pr5-3
ex_one_pr6-1
ex_one_pr6-2
ex_one_pr6-3
kg
78
10
Yes
2
0.5
24-Mar-14
Overhead Press
Mon
70
1
2
Deadlift
Tue
146
1
4
Bench Press
Thu
90
1
2
Squat
Sat
146
1
4
5
5
3
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
ex_one_pr7-1
ex_one_pr7-2
ex_one_pr7-3
ex_one_pr8-1
ex_one_pr8-2
ex_one_pr8-3
ex_one_pr9-1
ex_one_pr9-2
ex_one_pr9-3
ex_one_pr10-1
ex_one_pr10-2
ex_one_pr10-3
ex_one_pr11-1
ex_one_pr11-2
ex_one_pr11-3
ex_one_pr12-1
ex_one_pr12-2
ex_one_pr12-3
ex_one_pr13-1
ex_one_pr13-2
ex_one_pr13-3
ex_two_pr1-1
ex_two_pr1-2
ex_two_pr1-3
ex_two_pr2-1
ex_two_pr2-2
ex_two_pr2-3
ex_two_pr3-1
ex_two_pr3-2
ex_two_pr3-3
ex_two_pr4-1
ex_two_pr4-2
ex_two_pr4-3
ex_two_pr5-1
ex_two_pr5-2
ex_two_pr5-3
ex_two_pr6-1
ex_two_pr6-2
ex_two_pr6-3
ex_two_pr7-1
ex_two_pr7-2
ex_two_pr7-3
ex_two_pr8-1
ex_two_pr8-2
ex_two_pr8-3
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
7
6
4
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
ex_two_pr9-1
ex_two_pr9-2
ex_two_pr9-3
ex_two_pr10-1
ex_two_pr10-2
ex_two_pr10-3
ex_two_pr11-1
ex_two_pr11-2
ex_two_pr11-3
ex_two_pr12-1
ex_two_pr12-2
ex_two_pr12-3
ex_two_pr13-1
ex_two_pr13-2
ex_two_pr13-3
ex_three_pr1-1
ex_three_pr1-2
ex_three_pr1-3
ex_three_pr2-1
ex_three_pr2-2
ex_three_pr2-3
ex_three_pr3-1
ex_three_pr3-2
ex_three_pr3-3
ex_three_pr4-1
ex_three_pr4-2
ex_three_pr4-3
ex_three_pr5-1
ex_three_pr5-2
ex_three_pr5-3
ex_three_pr6-1
ex_three_pr6-2
ex_three_pr6-3
ex_three_pr7-1
ex_three_pr7-2
ex_three_pr7-3
ex_three_pr8-1
ex_three_pr8-2
ex_three_pr8-3
ex_three_pr9-1
ex_three_pr9-2
ex_three_pr9-3
ex_three_pr10-1
ex_three_pr10-2
ex_three_pr10-3
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
11
8
8
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
ex_three_pr11-1
ex_three_pr11-2
ex_three_pr11-3
ex_three_pr12-1
ex_three_pr12-2
ex_three_pr12-3
ex_three_pr13-1
ex_three_pr13-2
ex_three_pr13-3
ex_four_pr1-1
ex_four_pr1-2
ex_four_pr1-3
ex_four_pr2-1
ex_four_pr2-2
ex_four_pr2-3
ex_four_pr3-1
ex_four_pr3-2
ex_four_pr3-3
ex_four_pr4-1
ex_four_pr4-2
ex_four_pr4-3
ex_four_pr5-1
ex_four_pr5-2
ex_four_pr5-3
ex_four_pr6-1
ex_four_pr6-2
ex_four_pr6-3
ex_four_pr7-1
ex_four_pr7-2
ex_four_pr7-3
ex_four_pr8-1
ex_four_pr8-2
ex_four_pr8-3
ex_four_pr9-1
ex_four_pr9-2
ex_four_pr9-3
ex_four_pr10-1
ex_four_pr10-2
ex_four_pr10-3
ex_four_pr11-1
ex_four_pr11-2
ex_four_pr11-3
ex_four_pr12-1
ex_four_pr12-2
ex_four_pr12-3
0
0
0
0
0
0
0
0
0
7
6
4
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
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Wendler 5-3-1 v1

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Wendler 5-3-1 v1

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Wendler's 5/3/1 Spreadsheet v1.

What's New in 1.28:

What's New in 1.27:

or a superior online version, please check out StrongJournal.com

unctional, customizable AND easy on the eyes.

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

performed per day. You can select identical days if you

sed on Week 3 last set)

) or delete the columns if you're not using them

k from this link.

3. Click on "Yes" for both prompts

G WORKSHEET and save the worksheet as logfile.csv

e" in your user settings page.

Edit the cells in blue ONLY

All done, take me

Days worked out:

COL LOOKUP LOOK UP VALUE DATE

Week 3: 1x5, 1x3, 1x1+

Week 3: 1x5, 1x3, 1x1+

Week 3: 1x5, 1x3, 1x1+

Week 3: 1x5, 1x3, 1x1+

16 Jun to 12 Jul 201

Week 3: 1x5, 1x3, 1x1+

14 Jul to 09 Aug 201

Week 3: 1x5, 1x3, 1x1+

Week 3: 1x5, 1x3, 1x1+

Week 3: 1x5, 1x3, 1x1+

Week 3: 1x5, 1x3, 1x1+

Week 3: 1x5, 1x3, 1x1+

Week 3: 1x5, 1x3, 1x1+

Week 3: 1x5, 1x3, 1x1+

26 Jan to 21 Feb 201

Week 3: 1x5, 1x3, 1x1+

Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

Boring But Big: 50.00%

24 Mar to 19 Apr 2014

Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

Boring But Big: 50.00%

21 Apr to 17 May 2014

Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

Boring But Big: 50.00%

19 May to 14 Jun 2014

Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

Boring But Big: 50.00%

16 Jun to 12 Jul 2014

Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

Boring But Big: 50.00%

14 Jul to 09 Aug 2014

Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

Boring But Big: 50.00%

11 Aug to 06 Sep 2014

Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

Boring But Big: 50.00%

08 Sep to 04 Oct 2014

Week 4: 3x5 (Deload)

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM