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

Wendler's 5/3/1 Spreadsheet v1.27 By Jon K / Poteto Latest Version: http://www.mediafire.com/?w4r5e59ghtc9c Suggestions:

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Hello and thank you for downloading! This spreadsheet was designed to be easy to use, functio This spreadsheet was made for personal use only, and is not affiliated with Jim Wend This is not intended to teach you about the 5/3/1 program. Buy Jim Wendler's 5/3/1 e-Book here

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

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 20kg barbells (whi 5 Choose between displaying the full weight of the set (i.e. barbell plus all weights) or only one si 6 Rounding to the nearest multiple of your choice. 7 Displays a full year's worth of cycles, in a readily printable format. Each cycle is printed on i 8 An option to choose your own workout days (finally!) and re-order the workout. 9 Statistics page with fancypants graphs. 10 Don't like something? Change it.

Instructions: 1 Enter your best, consistent numbers per lift (weight including the bar and repetitions performed 2 You can rearrange your lifts if you'd like. Simply re-arrange or even type something else. 3 Enter your bodyweight on the first day of 5/3/1. This is so you can monitor your strength to weig 4 Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this ONLY affects the 5 Stick with Wendler's increments or enter your own. 6 Enter the weight of the barbell that you use. 7 Choose if you'd prefer having the weights shown per side of the barbell, or in aggregate. 8 Choose your preferred rounding value. For example, if I wanted weights shown in only multiples 9 Choose your preferred Boring But Big % here. 10 When are you starting 5/3/1? Enter here. Note that this day must correspond with your first lift 11 Choose your workout days. This must be a consistent day for each lift, e.g. if you first squat on 12 And you're done! View your completed 5/3/1 schedule here. 13 Because the schedule has already been formatted, printing is a breeze. Each cycle appears on leave your notebook at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dia

Because the schedule has already been formatted, printing is a breeze. Each cycle appears on leave your notebook at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dia

14 The statistics page tracks your performance on the top workset (1+) of the third week of each c the repetitions performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ra the beginning of every cycle (on the input page). The graphs provide an easy visual way to mon 5/3/1. 15 Please feel free to modify the spreadsheet to your requirements. However, please note that I m breaks the spreadsheet.

CLICK TO GO Inputs

5/3/1 Schedule

Statistics

d to be easy to use, functional, customizable AND easy on the eyes. affiliated with Jim Wendler. Please buy his e-Book to learn more about 5/3/1.

each lift performed per day. You can select identical days if you perform more than

5 lbs or 20kg barbells (which have a difference of about 1 lb or about 0.9kg). s all weights) or only one side (easier to remember).

t. Each cycle is printed on its own page. e workout.

r and repetitions performed) to arrive at your theoretical 1RM. type something else. onitor your strength to weight ratio as you progress through the 5/3/1 program. nging this ONLY affects the input page).

bell, or in aggregate. ghts shown in only multiples of 10 lbs, I would enter 10 here.

rrespond with your first lift entered in #2. ft, e.g. if you first squat on Monday, then all Mondays in the 13 cycles must be squats.

ze. Each cycle appears on its own page so you can bring printouts to the gym and ule to bring 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 ule. The strength/weight ratio statistic also requires your bodyweight to be entered at e an easy visual way to monitor your increases in strength as you progress through

wever, please note that I may not be able to offer you any support if your modification

Core Lifts 1RM Calculator Weight Squat 1,000.00 Bench Press 500.00 Deadlift 800.00 Shoulder Press 400.00 Bodyweight on: Control Panel Unit of measurement: Increment: Squat Increment: Bench Press Increment: Deadlift Increment: Shoulder Press Weight of the bar: Show full weight: Round to nearest: Boring but Big % Date Commencing 5/3/1:

Days worked out:

10-Jan-11 300.00

Reps 3.00 3.00 3.00 3.00 7-Feb-11

1RM 1,058.87 529.44 847.10 423.55 7-Mar-11

Round 1,059 529 847 424 4-Apr-11

lbs 10 lbs 5 lbs 10 lbs 5 lbs 45 lbs Yes 5 lbs 50% 10-Jan-11 is a Monday

Mon Wed Fri Sun Day Matrix Mon Tue Wed Thu Fri Sat Sun

COL LOOKUP LOOK UP VALUE DATE 2 0 Mon 2 Wed 4 Fri 6 Sun Mon 0 1 2 3 4 5 6

Tue 6 0 1 2 3 4 5

Wed 5 6 0 1 2 3 4

Legend Blue Black/Grey

- Input cell - Formula cell (feel free to modify if you are familiar with Excel formulas)

2-May-11

30-May-11

27-Jun-11

25-Jul-11

Thu 4 5 6 0 1 2 3

Fri 3 4 5 6 0 1 2

Sat 2 3 4 5 6 0 1

Sun 1 2 3 4 5 6 0

22-Aug-11

19-Sep-11

miliar with Excel formulas)

17-Oct-11

14-Nov-11

12-Dec-11

Week 1: 3x5+

Week 2: 3x3+

CYCLE 1

10 Jan to 06

Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat

1RM

Set Set Set PR: Set

1 2 3 3

Bench Press Set Set Set PR: Set

1 2 3 3

Deadlift Set Set Set PR: Set

1 2 3 3

Shoulder Press Set Set Set PR: Set

1 2 3 3

90% 1059 529 847 424

953 476 762 382

Mon,10Jan 620.00 715.00 810.00 10 Wed,12Jan 310.00 355.00 405.00

Mon,17Jan 665.00 760.00 860.00 Wed,19Jan 335.00 380.00 430.00

Fri,14Jan 495.00 570.00 650.00

Fri,21Jan 535.00 610.00 685.00

Sun,16Jan 250.00 285.00 325.00

Sun,23Jan 265.00 305.00 345.00

CYCLE 2

07 Feb to 06

Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat

1RM

Set Set Set PR: Set

1 2 3 3

Bench Press Set Set Set PR: Set

1 2 3 3

Deadlift Set Set Set PR: Set

1 2 3 3

Shoulder Press Set Set Set PR: Set

1 2 3 3

90% 1070 535 858 430

963 481 772 387

Mon,07Feb 625.00 720.00 820.00

Mon,14Feb 675.00 770.00 865.00

Wed,09Feb 315.00 360.00 410.00

Wed,16Feb 335.00 385.00 435.00

Fri,11Feb 500.00 580.00 655.00

Fri,18Feb 540.00 620.00 695.00

Sun,13Feb 250.00 290.00 330.00

Sun,20Feb 270.00 310.00 350.00

CYCLE 3

07 Mar to 03

Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat

1RM

Set Set Set PR: Set

1 2 3 3

Bench Press Set Set Set PR: Set

1 2 3 3

Deadlift Set Set Set PR: Set

1 2 3 3

Shoulder Press Set Set Set PR: Set

1 2 3 3

90% 1081 540 869 435

973 486 782 392

Mon,07Mar 635.00 730.00 825.00

Mon,14Mar 680.00 780.00 875.00

Wed,09Mar 315.00 365.00 415.00

Wed,16Mar 340.00 390.00 435.00

Fri,11Mar 510.00 585.00 665.00

Fri,18Mar 550.00 625.00 705.00

Sun,13Mar 255.00 295.00 335.00

Sun,20Mar 275.00 315.00 350.00

CYCLE 4

04 Apr to 01

Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat

1RM

Set Set Set PR: Set

1 2 3 3

Bench Press Set Set Set PR: Set

1 2 3 3

Deadlift Set Set Set PR: Set

1 2 3 3

Shoulder Press Set Set Set PR: Set

1 2 3 3

90% 1092 546 880 441

983 491 792 397

Mon,04Apr 640.00 735.00 835.00

Mon,11Apr 690.00 785.00 885.00

Wed,06Apr 320.00 370.00 415.00

Wed,13Apr 345.00 395.00 440.00

Fri,08Apr 515.00 595.00 675.00

Fri,15Apr 555.00 635.00 715.00

Sun,10Apr 260.00 295.00 335.00

Sun,17Apr 280.00 315.00 355.00

CYCLE 5

02 May to 29

Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat

1RM

Set Set Set PR: Set

1 2 3 3

Bench Press Set Set Set PR: Set

1 2 3 3

Deadlift Set Set Set PR: Set

1 2 3 3

Shoulder Press Set Set Set PR: Set

1 2 3 3

90% 1103 551 891 446

993 496 802 402

Mon,02May 645.00 745.00 845.00

Mon,09May 695.00 795.00 895.00

Wed,04May 320.00 370.00 420.00

Wed,11May 345.00 395.00 445.00

Fri,06May 520.00 600.00 680.00

Fri,13May 560.00 640.00 720.00

Sun,08May 260.00 300.00 340.00

Sun,15May 280.00 320.00 360.00

CYCLE 6

30 May to 26

Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat

1RM

Set Set Set PR: Set

1 2 3 3

Bench Press Set Set Set PR: Set

1 2 3 3

Deadlift Set Set Set PR: Set

1 2 3 3

Shoulder Press Set Set Set PR: Set

1 2 3 3

90% 1115 557 903 452

1003 501 812 407

Mon,30May 650.00 750.00 855.00

Mon,06Jun 700.00 800.00 905.00

Wed,01Jun 325.00 375.00 425.00

Wed,08Jun 350.00 400.00 450.00

Fri,03Jun 530.00 610.00 690.00

Fri,10Jun 570.00 650.00 730.00

Sun,05Jun 265.00 305.00 345.00

Sun,12Jun 285.00 325.00 365.00

CYCLE 7

27 Jun to 24

Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat

1RM

Set Set Set PR: Set

1 2 3 3

Bench Press Set Set Set PR: Set

1 2 3 3

Deadlift Set Set Set PR: Set

1 2 3 3

Shoulder Press Set Set Set PR: Set

1 2 3 3

90% 1126 562 914 457

1013 506 822 412

Mon,27Jun 660.00 760.00 860.00

Mon,04Jul 710.00 810.00 910.00

Wed,29Jun 330.00 380.00 430.00

Wed,06Jul 355.00 405.00 455.00

Fri,01Jul 535.00 615.00 700.00

Fri,08Jul 575.00 660.00 740.00

Sun,03Jul 270.00 310.00 350.00

Sun,10Jul 290.00 330.00 370.00

CYCLE 8

25 Jul to 21

Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat

1RM

Set Set Set PR: Set

1 2 3 3

Bench Press Set Set Set PR: Set

1 2 3 3

Deadlift Set Set Set PR: Set

1 2 3 3

Shoulder Press Set Set Set PR: Set

1 2 3 3

90% 1137 568 925 463

1023 511 832 417

Mon,25Jul 665.00 765.00 870.00

Mon,01Aug 715.00 820.00 920.00

Wed,27Jul 330.00 385.00 435.00

Wed,03Aug 360.00 410.00 460.00

Fri,29Jul 540.00 625.00 705.00

Fri,05Aug 585.00 665.00 750.00

Sun,31Jul 270.00 310.00 355.00

Sun,07Aug 290.00 335.00 375.00

CYCLE 9

22 Aug to 18

Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat

1RM

Set Set Set PR: Set

1 2 3 3

Bench Press Set Set Set PR: Set

1 2 3 3

Deadlift Set Set Set PR: Set

1 2 3 3

Shoulder Press Set Set Set PR: Set

1 2 3 3

90% 1148 573 936 468

1033 516 842 422

Mon,22Aug 670.00 775.00 880.00

Mon,29Aug 725.00 825.00 930.00

Wed,24Aug 335.00 385.00 440.00

Wed,31Aug 360.00 415.00 465.00

Fri,26Aug 545.00 630.00 715.00

Fri,02Sep 590.00 675.00 760.00

Sun,28Aug 275.00 315.00 360.00

Sun,04Sep 295.00 335.00 380.00

CYCLE 10

19 Sep to 16

Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat

1RM

Set Set Set PR: Set

1 2 3 3

Bench Press Set Set Set PR: Set

1 2 3 3

Deadlift Set Set Set PR: Set

1 2 3 3

Shoulder Press Set Set Set PR: Set

1 2 3 3

90% 1159 579 947 474

1043 521 852 427

Mon,19Sep 680.00 780.00 885.00

Mon,26Sep 730.00 835.00 940.00

Wed,21Sep 340.00 390.00 445.00

Wed,28Sep 365.00 415.00 470.00

Fri,23Sep 555.00 640.00 725.00

Fri,30Sep 595.00 680.00 765.00

Sun,25Sep 275.00 320.00 365.00

Sun,02Oct 300.00 340.00 385.00

CYCLE 11

17 Oct to 13

Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat

1RM

Set Set Set PR: Set

1 2 3 3

Bench Press Set Set Set PR: Set

1 2 3 3

Deadlift Set Set Set PR: Set

1 2 3 3

Shoulder Press Set Set Set PR: Set

1 2 3 3

90% 1170 585 958 480

1053 526 862 432

Mon,17Oct 685.00 790.00 895.00

Mon,24Oct 735.00 840.00 950.00

Wed,19Oct 340.00 395.00 445.00

Wed,26Oct 370.00 420.00 475.00

Fri,21Oct 560.00 645.00 735.00

Fri,28Oct 605.00 690.00 775.00

Sun,23Oct 280.00 325.00 365.00

Sun,30Oct 300.00 345.00 390.00

CYCLE 12

14 Nov to 11

Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat

1RM

Set Set Set PR: Set

1 2 3 3

Bench Press Set Set Set PR: Set

1 2 3 3

Deadlift Set Set Set PR: Set

1 2 3 3

Shoulder Press Set Set Set PR: Set

1 2 3 3

90% 1181 590 969 485

1063 531 872 437

Mon,14Nov 690.00 795.00 905.00

Mon,21Nov 745.00 850.00 955.00

Wed,16Nov 345.00 400.00 450.00

Wed,23Nov 370.00 425.00 480.00

Fri,18Nov 565.00 655.00 740.00

Fri,25Nov 610.00 700.00 785.00

Sun,20Nov 285.00 325.00 370.00

Sun,27Nov 305.00 350.00 395.00

CYCLE 13

12 Dec to 08

Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat

1RM

Set Set Set PR: Set

1 2 3 3

Bench Press Set Set Set PR: Set

1 2 3 3

Deadlift Set Set Set PR: Set

1 2 3 3

Shoulder Press Set Set Set PR: Set

1 2 3 3

90% 1192 596 980 491

1073 536 882 442

Mon,12Dec 700.00 805.00 910.00

Mon,19Dec 750.00 860.00 965.00

Wed,14Dec 350.00 400.00 455.00

Wed,21Dec 375.00 430.00 480.00

Fri,16Dec 575.00 660.00 750.00

Fri,23Dec 620.00 705.00 795.00

Sun,18Dec 285.00 330.00 375.00

Sun,25Dec 310.00 355.00 395.00

Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM 10 Jan to 06 Feb 2011 Week 1 65% 75% 85% Mon,24Jan 715.00 810.00 905.00 Wed,26Jan 355.00 405.00 450.00 Fri,28Jan 570.00 650.00 725.00 Sun,30Jan 285.00 325.00 365.00

Mon,31Jan 380.00 475.00 570.00 NA Wed,02Feb 190.00 240.00 285.00 NA Fri,04Feb 305.00 380.00 455.00 NA Sun,06Feb 155.00 190.00 230.00 NA

Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

1080.29

07 Feb to 06 Mar 2011 Week 1 65% 75% 85% Mon,21Feb 720.00 820.00 915.00 Wed,23Feb 360.00 410.00 455.00 Fri,25Feb 580.00 655.00 735.00 Sun,27Feb 290.00 330.00 365.00

Mon,28Feb 385.00 480.00 580.00 NA Wed,02Mar 190.00 240.00 290.00 NA Fri,04Mar 310.00 385.00 465.00 NA Sun,06Mar 155.00 195.00 230.00 NA

Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

07 Mar to 03 Apr 2011 Week 1 65% 75% 85% Mon,21Mar 730.00 825.00 925.00 Wed,23Mar 365.00 415.00 460.00 Fri,25Mar 585.00 665.00 745.00 Sun,27Mar 295.00 335.00 370.00

Mon,28Mar 390.00 485.00 585.00 NA Wed,30Mar 195.00 245.00 290.00 NA Fri,01Apr 315.00 390.00 470.00 NA Sun,03Apr 155.00 195.00 235.00 NA

Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

04 Apr to 01 May 2011 Week 1 65% 75% 85% Mon,18Apr 735.00 835.00 935.00 Wed,20Apr 370.00 415.00 465.00 Fri,22Apr 595.00 675.00 755.00 Sun,24Apr 295.00 335.00 375.00

Mon,25Apr 395.00 490.00 590.00 NA Wed,27Apr 195.00 245.00 295.00 NA Fri,29Apr 315.00 395.00 475.00 NA Sun,01May 160.00 200.00 240.00 NA

Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

02 May to 29 May 2011 Week 1 65% 75% 85% Mon,16May 745.00 845.00 945.00 Wed,18May 370.00 420.00 470.00 Fri,20May 600.00 680.00 760.00 Sun,22May 300.00 340.00 380.00

Mon,23May 395.00 495.00 595.00 NA Wed,25May 200.00 250.00 300.00 NA Fri,27May 320.00 400.00 480.00 NA Sun,29May 160.00 200.00 240.00 NA

Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

30 May to 26 Jun 2011 Week 1 65% 75% 85% Mon,13Jun 750.00 855.00 955.00 Wed,15Jun 375.00 425.00 475.00 Fri,17Jun 610.00 690.00 770.00 Sun,19Jun 305.00 345.00 385.00

Mon,20Jun 400.00 500.00 600.00 NA Wed,22Jun 200.00 250.00 300.00 NA Fri,24Jun 325.00 405.00 485.00 NA Sun,26Jun 165.00 205.00 245.00 NA

Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

27 Jun to 24 Jul 2011 Week 1 65% 75% 85% Mon,11Jul 760.00 860.00 960.00 Wed,13Jul 380.00 430.00 480.00 Fri,15Jul 615.00 700.00 780.00 Sun,17Jul 310.00 350.00 390.00

Mon,18Jul 405.00 505.00 610.00 NA Wed,20Jul 200.00 255.00 305.00 NA Fri,22Jul 330.00 410.00 495.00 NA Sun,24Jul 165.00 205.00 245.00 NA

Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

25 Jul to 21 Aug 2011 Week 1 65% 75% 85% Mon,08Aug 765.00 870.00 970.00 Wed,10Aug 385.00 435.00 485.00 Fri,12Aug 625.00 705.00 790.00 Sun,14Aug 310.00 355.00 395.00

Mon,15Aug 410.00 510.00 615.00 NA Wed,17Aug 205.00 255.00 305.00 NA Fri,19Aug 335.00 415.00 500.00 NA Sun,21Aug 165.00 210.00 250.00 NA

Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

22 Aug to 18 Sep 2011 Week 1 65% 75% 85% Mon,05Sep 775.00 880.00 980.00 Wed,07Sep 385.00 440.00 490.00 Fri,09Sep 630.00 715.00 800.00 Sun,11Sep 315.00 360.00 400.00

Mon,12Sep 415.00 515.00 620.00 NA Wed,14Sep 205.00 260.00 310.00 NA Fri,16Sep 335.00 420.00 505.00 NA Sun,18Sep 170.00 210.00 255.00 NA

Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

19 Sep to 16 Oct 2011 Week 1 65% 75% 85% Mon,03Oct 780.00 885.00 990.00 Wed,05Oct 390.00 445.00 495.00 Fri,07Oct 640.00 725.00 810.00 Sun,09Oct 320.00 365.00 405.00

Mon,10Oct 415.00 520.00 625.00 NA Wed,12Oct 210.00 260.00 315.00 NA Fri,14Oct 340.00 425.00 510.00 NA Sun,16Oct 170.00 215.00 255.00 NA

Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

17 Oct to 13 Nov 2011 Week 1 65% 75% 85% Mon,31Oct 790.00 895.00 1000.00 Wed,02Nov 395.00 445.00 500.00 Fri,04Nov 645.00 735.00 820.00 Sun,06Nov 325.00 365.00 410.00

Mon,07Nov 420.00 525.00 630.00 NA Wed,09Nov 210.00 265.00 315.00 NA Fri,11Nov 345.00 430.00 515.00 NA Sun,13Nov 175.00 215.00 260.00 NA

Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

14 Nov to 11 Dec 2011 Week 1 65% 75% 85% Mon,28Nov 795.00 905.00 1010.00 Wed,30Nov 400.00 450.00 505.00 Fri,02Dec 655.00 740.00 830.00 Sun,04Dec 325.00 370.00 415.00

Mon,05Dec 425.00 530.00 640.00 NA Wed,07Dec 210.00 265.00 320.00 NA Fri,09Dec 350.00 435.00 525.00 NA Sun,11Dec 175.00 220.00 260.00 NA

Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

#N/A

0.00% #N/A

0.00% #N/A

12 Dec to 08 Jan 2012 Week 1 65% 75% 85% Mon,26Dec 805.00 910.00 1020.00 Wed,28Dec 400.00 455.00 510.00 Fri,30Dec 660.00 750.00 840.00 Sun,01Jan 330.00 375.00 420.00

Mon,02Jan 430.00 535.00 645.00 NA Wed,04Jan 215.00 270.00 320.00 NA Fri,06Jan 355.00 440.00 530.00 NA Sun,08Jan 175.00 220.00 265.00 NA

Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%

#N/A

0.00% #N/A

0.00% #N/A

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0.00% #N/A

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0.00% #N/A

0.00% #N/A

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k 3 PR 1RM

Boring But Big: 50.00%

ges Week 4 40% 50% 60% Weeks 1 to 3 Week 4 475.00 475.00

5 x 10 240.00

5 x 10 380.00

5x8 190.00

5 x 10

3 x 10 240.00

3 x 10 380.00

3x8 190.00

3 x 10

ges Week 4 40% 50% 60% Weeks 1 to 3 Week 4 480.00 480.00

5 x 10 240.00

5 x 10 385.00

5x8 195.00

5 x 10

3 x 10 240.00

3 x 10 385.00

3x8 195.00

3 x 10

ges Week 4 40% 50% 60% Weeks 1 to 3 Week 4 485.00 485.00

5 x 10 245.00

5 x 10 390.00

5x8 195.00

5 x 10

3 x 10 245.00

3 x 10 390.00

3x8 195.00

3 x 10

ges Week 4 40% 50% 60% Weeks 1 to 3 Week 4 490.00 490.00

5 x 10 245.00

5 x 10 395.00

5x8 200.00

5 x 10

3 x 10 245.00

3 x 10 395.00

3x8 200.00

3 x 10

ges Week 4 40% 50% 60% Weeks 1 to 3 Week 4 495.00 495.00

5 x 10 250.00

5 x 10 400.00

5x8 200.00

5 x 10

3 x 10 250.00

3 x 10 400.00

3x8 200.00

3 x 10

ges Week 4 40% 50% 60% Weeks 1 to 3 Week 4 500.00 500.00

5 x 10 250.00

5 x 10 405.00

5x8 205.00

5 x 10

3 x 10 250.00

3 x 10 405.00

3x8 205.00

3 x 10

ges Week 4 40% 50% 60% Weeks 1 to 3 Week 4 505.00 505.00

5 x 10 255.00

5 x 10 410.00

5x8 205.00

5 x 10

3 x 10 255.00

3 x 10 410.00

3x8 205.00

3 x 10

ges Week 4 40% 50% 60% Weeks 1 to 3 Week 4 510.00 510.00

5 x 10 255.00

5 x 10 415.00

5x8 210.00

5 x 10

3 x 10 255.00

3 x 10 415.00

3x8 210.00

3 x 10

ges Week 4 40% 50% 60% Weeks 1 to 3 Week 4 515.00 515.00

5 x 10 260.00

5 x 10 420.00

5x8 210.00

5 x 10

3 x 10 260.00

3 x 10 420.00

3x8 210.00

3 x 10

ges Week 4 40% 50% 60% Weeks 1 to 3 Week 4 520.00 520.00

5 x 10 260.00

5 x 10 425.00

5x8 215.00

5 x 10

3 x 10 260.00

3 x 10 425.00

3x8 215.00

3 x 10

ges Week 4 40% 50% 60% Weeks 1 to 3 Week 4 525.00 525.00

5 x 10 265.00

5 x 10 430.00

5x8 215.00

5 x 10

3 x 10 265.00

3 x 10 430.00

3x8 215.00

3 x 10

ges Week 4 40% 50% 60% Weeks 1 to 3 Week 4 530.00 530.00

5 x 10 265.00

5 x 10 435.00

5x8 220.00

5 x 10

3 x 10 265.00

3 x 10 435.00

3x8 220.00

3 x 10

ges Week 4 40% 50% 60% Weeks 1 to 3 Week 4 535.00 535.00

5 x 10 270.00

5 x 10 440.00

5x8 220.00

5 x 10

3 x 10 270.00

3 x 10 440.00

3x8 220.00

3 x 10

CYCLE:

1 2 3 4 5 10Jan2011 07Feb2011 07Mar2011 04Apr2011 02May2011 300 NA NA NA NA

Weight Average Weight 1RM Projection (Top Workset) Squat 880.95 Bench Press 440.06 Deadlift 704.60 Shoulder Press 352.71 Strength/Weight Ratio Squat Ratio 2.94 Bench Press Ratio 1.47 Deadlift Ratio 2.35 Shoulder Press Ratio 1.18 GRAPHS:

890.20 444.68 713.84 357.34

899.44 449.30 723.08 361.96

908.68 453.93 732.33 366.58

917.93 458.55 741.57 371.20

-

-

-

-

Squat 1,020.00 1,000.00 980.00 960.00 940.00 920.00 900.00 880.00 860.00 840.00 820.00 405 405 406 406 406 406 407 407 407 408 408 408 408 53 81 09 37 65 93 21 49 77 05 33 61 89

Deadlift 840.00 820.00 800.00 780.00 760.00 740.00 720.00 700.00 680.00 660.00 640.00 405 405 406 406 406 406 407 407 407 408 408 408 408 53 81 09 37 65 93 21 49 77 05 33 61 89

Squat Ratio 3.50 3.00 2.50 2.00 1.50 1.00 0.50 405 405 406 406 406 406 407 407 407 408 408 408 408 53 81 09 37 65 93 21 49 77 05 33 61 89

Deadlift Ratio 2.50 2.00 1.50 1.00 0.50 405 405 406 406 406 406 407 407 407 408 408 408 408 53 81 09 37 65 93 21 49 77 05 33 61 89

Weight 350.00 300.00 250.00 200.00 150.00 100.00 50.00 0.00 405 405 406 406 406 406 407 407 407 408 408 408 408 53 81 09 37 65 93 21 49 77 05 33 61 89

50.00 0.00 405 405 406 406 406 406 407 407 407 408 408 408 408 53 81 09 37 65 93 21 49 77 05 33 61 89

6 7 8 9 10 11 12 30May2011 27Jun2011 25Jul2011 22Aug2011 19Sep2011 17Oct2011 14Nov2011 NA NA NA NA NA NA NA 300 927.17 463.17 750.81 375.82

936.41 467.79 760.06 380.44

945.66 472.41 769.30 385.07

954.90 477.03 778.54 389.69

964.14 481.65 787.78 394.31

973.38 486.28 797.03 398.93

982.63 490.90 806.27 403.55

-

-

-

-

-

-

-

Bench Press 500.00 490.00 480.00 470.00 460.00 450.00 440.00 430.00 420.00 410.00

8 408 408 408 33 61 89

8 408 408 408 33 61 89

405 405 406 406 406 406 407 407 407 408 408 408 408 53 81 09 37 65 93 21 49 77 05 33 61 89

Shoulder Press 420.00 410.00 400.00 390.00 380.00 370.00 360.00 350.00 340.00 330.00 320.00 405 405 406 406 406 406 407 407 407 408 408 408 408 53 81 09 37 65 93 21 49 77 05 33 61 89

Bench Press Ratio 1.60 1.40 1.20 1.00 0.80 0.60 0.40 0.20 405 405 406 406 406 406 407 407 407 408 408 408 408 53 81 09 37 65 93 21 49 77 05 33 61 89

408 408 408 33 61 89

Shoulder Press Ratio 1.40 1.20 1.00 0.80 0.60 0.40 0.20 408 408 408 33 61 89

8 408 408 408 33 61 89

405 405 406 406 406 406 407 407 407 408 408 408 408 53 81 09 37 65 93 21 49 77 05 33 61 89

8 408 408 408 33 61 89

13 12Dec2011 NA

991.87 495.52 815.51 408.17 -