Features: 01. Works with kg or lbs 02. Theoretical 1RM calculator 03. Choose your own increments per cycle 04. Re-order...
Wendler's 5/3/1 Spreadsheet v1.27 By Jon K / Poteto Latest Version:
http://www.mediafire.com/?w4r5e59ghtc9c
Suggestions:
[email protected]
Hello and thank you for downloading! This spreadsheet was designed to be easy to use, functional, customizable AND This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to l 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. You can select identical 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)
1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13.
Features: Both kg and lbs work on this spreadsheet. 1RM calculator. Choose your own increments per cycle or stick with Wendler's 10 and 5 lbs. Enter the weight of the barbell at your gym. Most gyms should use 45 lbs or 20kg barbells (which have a difference of Choose between displaying the full weight of the set (i.e. barbell plus all weights) or only one side (easier to remembe Rounding to the nearest multiple of your choice. Displays a full year's worth of cycles, in a readily printable format. Each cycle is printed on its own page. An option to choose your own workout days (finally!) and re-order the workout. Statistics page with fancypants graphs. Don't like something? Change it.
Instructions: Enter your best, consistent numbers per lift (weight including the bar and repetitions performed) to arrive at your the You can rearrange your lifts if you'd like. Simply re-arrange or even type something else. Enter your bodyweight on the first day of 5/3/1. This is so you can monitor your strength to weight ratio as you progr Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this ONLY affects the input page). 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 aggregate. Choose your preferred rounding value. For example, if I wanted weights shown in only multiples of 10 lbs, I would en Choose your preferred Boring But Big % here. When are you starting 5/3/1? Enter here. Note that this day must correspond with your first lift entered in #2. Choose your workout days. This must be a consistent day for each lift, e.g. if you first squat on Monday, then all Mon And you're done! View your completed 5/3/1 schedule here. Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.
Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print. 14. The statistics page tracks your performance on the top workset (1+) of the third week of each cycle. However this is o Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires your bodyweight to be entered at easy visual way to monitor your increases in strength as you progress through 5/3/1. 15. Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offe
CLICK TO GO Inputs
5/3/1 Schedule
Statistics
se, functional, customizable AND easy on the eyes. ndler. Please buy his e-Book to learn more about 5/3/1.
per day. You can select identical days if you perform more than one lift per day on the "Days worked out"
bells (which have a difference of about 1 lb or about 0.9kg). only one side (easier to remember).
ed on its own page.
performed) to arrive at your theoretical 1RM. se. ngth to weight ratio as you progress through the 5/3/1 program. affects the input page).
ate. y multiples of 10 lbs, I would enter 10 here.
our first lift entered in #2. squat on Monday, then all Mondays in the 13 cycles must be squats.
pears on its own page so you can bring printouts to the gym and leave your notebook at home. Simply hit
pears on its own page so you can bring printouts to the gym and leave your notebook at home. Simply hit
k of each cycle. However this is only useful if you consistently update the repetitions performed on the "PR: ur bodyweight to be entered at the beginning of every cycle (on the input page). The graphs provide an
ote that I may not be able to offer you any support if your modification breaks the spreadsheet.
Core Lifts 1RM Calculator Squat Bench Press Deadlift Shoulder Press 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:
Weight 1,000.00 500.00 800.00 400.00
Reps
10-Jan-11 300.00
7-Feb-11
lbs 10 5 10 5 45 Yes 5 50% 10-Jan-11
Mon Wed Fri Sun Day Matrix Mon Tue Wed Thu Fri Sat Sun
3.00 3.00 3.00 3.00
1RM 1,058.87 529.44 847.10 423.55 7-Mar-11
Round 1,059 529 847 424 4-Apr-11
lbs lbs lbs lbs lbs lbs is a Monday COL LOOKUP LOOK UP VALUE 2 0 2 4 6 Mon 0 1 2 3 4 5 6
Tue 6 0 1 2 3 4 5
DATE Mon Wed Fri Sun 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
Excel formulas)
17-Oct-11
14-Nov-11
12-Dec-11
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 1
Week 4: 3x5 (Deload)
Week 1 PR 1RM
Week 2 PR 1RM
Week 3 PR 1RM
Boring But Big: 50.00%
10 Jan to 06 Feb 2011
Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat
1RM
Set 1 Set 2 Set 3 PR: Set 3 Bench Press Set 1 Set 2 Set 3 PR: Set 3 Deadlift Set 1 Set 2 Set 3 PR: Set 3 Shoulder Press Set 1 Set 2 Set 3 PR: Set 3
90% 1,059 529 847 424
953 476 762 382
Mon, 10 Jan 620.00 715.00 810.00 10 Wed, 12 Jan 310.00 355.00 405.00
Mon, 17 Jan 665.00 760.00 860.00
Fri, 14 Jan 495.00 570.00 650.00 Sun, 16 Jan 250.00 285.00 325.00
Wed, 19 Jan 335.00 380.00 430.00 Fri, 21 Jan 535.00 610.00 685.00 Sun, 23 Jan 265.00 305.00 345.00
Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%
Week 1 65% 75% 85% Mon, 24 Jan 715.00 810.00 905.00 Wed, 26 Jan 355.00 405.00 450.00 Fri, 28 Jan 570.00 650.00 725.00 Sun, 30 Jan 285.00 325.00 365.00
Mon, 31 Jan 380.00 475.00 570.00 NA Wed, 02 Feb 190.00 240.00 285.00 NA Fri, 04 Feb 305.00 380.00 455.00 NA Sun, 06 Feb 155.00 190.00 230.00 NA
Week 4 40% 50% 60% Weeks 1 to 3 475.00
1080.29
0.00% #N/A
0.00% #N/A
5 x 10 240.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 380.00
#N/A
0.00% #N/A
0.00% #N/A
5x8 190.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10
Page 8 of 34 | 4/17/2012
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 2
Week 4: 3x5 (Deload)
Week 1 PR 1RM
Week 2 PR 1RM
Week 3 PR 1RM
Boring But Big: 50.00%
10 Feb Jan to 06 Mar Feb 2011 07 2011
Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat
1RM
Set 1 Set 2 Set 3 PR: Set 3 Bench Press Set 1 Set 2 Set 3 PR: Set 3 Deadlift Set 1 Set 2 Set 3 PR: Set 3 Shoulder Press Set 1 Set 2 Set 3 PR: Set 3
90% 1,070 535 858 430
963 481 772 387
Mon, 07 Feb 625.00 720.00 820.00
Mon, 14 Feb 675.00 770.00 865.00
Wed, 09 Feb 315.00 360.00 410.00 Fri, 11 Feb 500.00 580.00 655.00 Sun, 13 Feb 250.00 290.00 330.00
Wed, 16 Feb 335.00 385.00 435.00 Fri, 18 Feb 540.00 620.00 695.00 Sun, 20 Feb 270.00 310.00 350.00
Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%
Week 1 65% 75% 85% Mon, 21 Feb 720.00 820.00 915.00 Wed, 23 Feb 360.00 410.00 455.00 Fri, 25 Feb 580.00 655.00 735.00 Sun, 27 Feb 290.00 330.00 365.00
Mon, 28 Feb 385.00 480.00 580.00 NA Wed, 02 Mar 190.00 240.00 290.00 NA Fri, 04 Mar 310.00 385.00 465.00 NA Sun, 06 Mar 155.00 195.00 230.00 NA
Week 4 40% 50% 60% Weeks 1 to 3 480.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 240.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 385.00
#N/A
0.00% #N/A
0.00% #N/A
5x8 195.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10
Page 9 of 34 | 4/17/2012
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 3
Week 4: 3x5 (Deload)
Week 1 PR 1RM
Week 2 PR 1RM
Week 3 PR 1RM
Boring But Big: 50.00%
10 Mar Jan to 07 to 06 03 Feb Apr 2011 2011
Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat
1RM
Set 1 Set 2 Set 3 PR: Set 3 Bench Press Set 1 Set 2 Set 3 PR: Set 3 Deadlift Set 1 Set 2 Set 3 PR: Set 3 Shoulder Press Set 1 Set 2 Set 3 PR: Set 3
90% 1,081 540 869 435
973 486 782 392
Mon, 07 Mar 635.00 730.00 825.00
Mon, 14 Mar 680.00 780.00 875.00
Wed, 09 Mar 315.00 365.00 415.00 Fri, 11 Mar 510.00 585.00 665.00 Sun, 13 Mar 255.00 295.00 335.00
Wed, 16 Mar 340.00 390.00 435.00 Fri, 18 Mar 550.00 625.00 705.00 Sun, 20 Mar 275.00 315.00 350.00
Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%
Week 1 65% 75% 85% Mon, 21 Mar 730.00 825.00 925.00 Wed, 23 Mar 365.00 415.00 460.00 Fri, 25 Mar 585.00 665.00 745.00 Sun, 27 Mar 295.00 335.00 370.00
Mon, 28 Mar 390.00 485.00 585.00 NA Wed, 30 Mar 195.00 245.00 290.00 NA Fri, 01 Apr 315.00 390.00 470.00 NA Sun, 03 Apr 155.00 195.00 235.00 NA
Week 4 40% 50% 60% Weeks 1 to 3 485.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 245.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 390.00
#N/A
0.00% #N/A
0.00% #N/A
5x8 195.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10
Page 10 of 34 | 4/17/2012
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 4
Week 4: 3x5 (Deload)
Week 1 PR 1RM
Week 2 PR 1RM
Week 3 PR 1RM
Boring But Big: 50.00%
10Apr Jan to to 01 06 May Feb 2011 04 2011
Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat
1RM
Set 1 Set 2 Set 3 PR: Set 3 Bench Press Set 1 Set 2 Set 3 PR: Set 3 Deadlift Set 1 Set 2 Set 3 PR: Set 3 Shoulder Press Set 1 Set 2 Set 3 PR: Set 3
90% 1,092 546 880 441
983 491 792 397
Mon, 04 Apr 640.00 735.00 835.00
Mon, 11 Apr 690.00 785.00 885.00
Wed, 06 Apr 320.00 370.00 415.00 Fri, 08 Apr 515.00 595.00 675.00 Sun, 10 Apr 260.00 295.00 335.00
Wed, 13 Apr 345.00 395.00 440.00 Fri, 15 Apr 555.00 635.00 715.00 Sun, 17 Apr 280.00 315.00 355.00
Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%
Week 1 65% 75% 85% Mon, 18 Apr 735.00 835.00 935.00 Wed, 20 Apr 370.00 415.00 465.00 Fri, 22 Apr 595.00 675.00 755.00 Sun, 24 Apr 295.00 335.00 375.00
Mon, 25 Apr 395.00 490.00 590.00 NA Wed, 27 Apr 195.00 245.00 295.00 NA Fri, 29 Apr 315.00 395.00 475.00 NA Sun, 01 May 160.00 200.00 240.00 NA
Week 4 40% 50% 60% Weeks 1 to 3 490.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 245.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 395.00
#N/A
0.00% #N/A
0.00% #N/A
5x8 200.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10
Page 11 of 34 | 4/17/2012
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 5
Week 4: 3x5 (Deload)
Week 1 PR 1RM
Week 2 PR 1RM
Week 3 PR 1RM
Boring But Big: 50.00%
10May Jan to 06 02 29 Feb May2011 2011
Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat
1RM
Set 1 Set 2 Set 3 PR: Set 3 Bench Press Set 1 Set 2 Set 3 PR: Set 3 Deadlift Set 1 Set 2 Set 3 PR: Set 3 Shoulder Press Set 1 Set 2 Set 3 PR: Set 3
90% 1,103 551 891 446
993 496 802 402
Mon, 02 May 645.00 745.00 845.00
Mon, 09 May 695.00 795.00 895.00
Wed, 04 May 320.00 370.00 420.00 Fri, 06 May 520.00 600.00 680.00 Sun, 08 May 260.00 300.00 340.00
Wed, 11 May 345.00 395.00 445.00 Fri, 13 May 560.00 640.00 720.00 Sun, 15 May 280.00 320.00 360.00
Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%
Week 1 65% 75% 85% Mon, 16 May 745.00 845.00 945.00 Wed, 18 May 370.00 420.00 470.00 Fri, 20 May 600.00 680.00 760.00 Sun, 22 May 300.00 340.00 380.00
Mon, 23 May 395.00 495.00 595.00 NA Wed, 25 May 200.00 250.00 300.00 NA Fri, 27 May 320.00 400.00 480.00 NA Sun, 29 May 160.00 200.00 240.00 NA
Week 4 40% 50% 60% Weeks 1 to 3 495.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 250.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 400.00
#N/A
0.00% #N/A
0.00% #N/A
5x8 200.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10
Page 12 of 34 | 4/17/2012
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 6
Week 4: 3x5 (Deload)
Week 1 PR 1RM
Week 2 PR 1RM
Week 3 PR 1RM
Boring But Big: 50.00%
10 May Jan to 30 to06 26Feb Jun 2011 2011
Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat
1RM
Set 1 Set 2 Set 3 PR: Set 3 Bench Press Set 1 Set 2 Set 3 PR: Set 3 Deadlift Set 1 Set 2 Set 3 PR: Set 3 Shoulder Press Set 1 Set 2 Set 3 PR: Set 3
90% 1,115 557 903 452
1,003 501 812 407
Mon, 30 May 650.00 750.00 855.00
Mon, 06 Jun 700.00 800.00 905.00
Wed, 01 Jun 325.00 375.00 425.00 Fri, 03 Jun 530.00 610.00 690.00 Sun, 05 Jun 265.00 305.00 345.00
Wed, 08 Jun 350.00 400.00 450.00 Fri, 10 Jun 570.00 650.00 730.00 Sun, 12 Jun 285.00 325.00 365.00
Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%
Week 1 65% 75% 85% Mon, 13 Jun 750.00 855.00 955.00 Wed, 15 Jun 375.00 425.00 475.00 Fri, 17 Jun 610.00 690.00 770.00 Sun, 19 Jun 305.00 345.00 385.00
Mon, 20 Jun 400.00 500.00 600.00 NA Wed, 22 Jun 200.00 250.00 300.00 NA Fri, 24 Jun 325.00 405.00 485.00 NA Sun, 26 Jun 165.00 205.00 245.00 NA
Week 4 40% 50% 60% Weeks 1 to 3 500.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 250.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 405.00
#N/A
0.00% #N/A
0.00% #N/A
5x8 205.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10
Page 13 of 34 | 4/17/2012
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 7
Week 4: 3x5 (Deload)
Week 1 PR 1RM
Week 2 PR 1RM
Week 3 PR 1RM
Boring But Big: 50.00%
10 2011 27Jan Jun to to 06 24Feb Jul 2011
Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat
1RM
Set 1 Set 2 Set 3 PR: Set 3 Bench Press Set 1 Set 2 Set 3 PR: Set 3 Deadlift Set 1 Set 2 Set 3 PR: Set 3 Shoulder Press Set 1 Set 2 Set 3 PR: Set 3
90% 1,126 562 914 457
1,013 506 822 412
Mon, 27 Jun 660.00 760.00 860.00
Mon, 04 Jul 710.00 810.00 910.00
Wed, 29 Jun 330.00 380.00 430.00 Fri, 01 Jul 535.00 615.00 700.00 Sun, 03 Jul 270.00 310.00 350.00
Wed, 06 Jul 355.00 405.00 455.00 Fri, 08 Jul 575.00 660.00 740.00 Sun, 10 Jul 290.00 330.00 370.00
Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%
Week 1 65% 75% 85% Mon, 11 Jul 760.00 860.00 960.00 Wed, 13 Jul 380.00 430.00 480.00 Fri, 15 Jul 615.00 700.00 780.00 Sun, 17 Jul 310.00 350.00 390.00
Mon, 18 Jul 405.00 505.00 610.00 NA Wed, 20 Jul 200.00 255.00 305.00 NA Fri, 22 Jul 330.00 410.00 495.00 NA Sun, 24 Jul 165.00 205.00 245.00 NA
Week 4 40% 50% 60% Weeks 1 to 3 505.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 255.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 410.00
#N/A
0.00% #N/A
0.00% #N/A
5x8 205.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10
Page 14 of 34 | 4/17/2012
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 8
Week 4: 3x5 (Deload)
Week 1 PR 1RM
Week 2 PR 1RM
Week 3 PR 1RM
Boring But Big: 50.00%
10 to21 06Aug Feb 2011 25 Jan Jul to
Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat
1RM
Set 1 Set 2 Set 3 PR: Set 3 Bench Press Set 1 Set 2 Set 3 PR: Set 3 Deadlift Set 1 Set 2 Set 3 PR: Set 3 Shoulder Press Set 1 Set 2 Set 3 PR: Set 3
90% 1,137 568 925 463
1,023 511 832 417
Mon, 25 Jul 665.00 765.00 870.00
Mon, 01 Aug 715.00 820.00 920.00
Wed, 27 Jul 330.00 385.00 435.00 Fri, 29 Jul 540.00 625.00 705.00 Sun, 31 Jul 270.00 310.00 355.00
Wed, 03 Aug 360.00 410.00 460.00 Fri, 05 Aug 585.00 665.00 750.00 Sun, 07 Aug 290.00 335.00 375.00
Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%
Week 1 65% 75% 85% Mon, 08 Aug 765.00 870.00 970.00 Wed, 10 Aug 385.00 435.00 485.00 Fri, 12 Aug 625.00 705.00 790.00 Sun, 14 Aug 310.00 355.00 395.00
Mon, 15 Aug 410.00 510.00 615.00 NA Wed, 17 Aug 205.00 255.00 305.00 NA Fri, 19 Aug 335.00 415.00 500.00 NA Sun, 21 Aug 165.00 210.00 250.00 NA
Week 4 40% 50% 60% Weeks 1 to 3 510.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 255.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 415.00
#N/A
0.00% #N/A
0.00% #N/A
5x8 210.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10
Page 15 of 34 | 4/17/2012
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 9
Week 4: 3x5 (Deload)
Week 1 PR 1RM
Week 2 PR 1RM
Week 3 PR 1RM
Boring But Big: 50.00%
10 Aug Jan to 22 to 06 18 Feb Sep 2011 2011
Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat
1RM
Set 1 Set 2 Set 3 PR: Set 3 Bench Press Set 1 Set 2 Set 3 PR: Set 3 Deadlift Set 1 Set 2 Set 3 PR: Set 3 Shoulder Press Set 1 Set 2 Set 3 PR: Set 3
90% 1,148 573 936 468
1,033 516 842 422
Mon, 22 Aug 670.00 775.00 880.00
Mon, 29 Aug 725.00 825.00 930.00
Wed, 24 Aug 335.00 385.00 440.00 Fri, 26 Aug 545.00 630.00 715.00 Sun, 28 Aug 275.00 315.00 360.00
Wed, 31 Aug 360.00 415.00 465.00 Fri, 02 Sep 590.00 675.00 760.00 Sun, 04 Sep 295.00 335.00 380.00
Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%
Week 1 65% 75% 85% Mon, 05 Sep 775.00 880.00 980.00 Wed, 07 Sep 385.00 440.00 490.00 Fri, 09 Sep 630.00 715.00 800.00 Sun, 11 Sep 315.00 360.00 400.00
Mon, 12 Sep 415.00 515.00 620.00 NA Wed, 14 Sep 205.00 260.00 310.00 NA Fri, 16 Sep 335.00 420.00 505.00 NA Sun, 18 Sep 170.00 210.00 255.00 NA
Week 4 40% 50% 60% Weeks 1 to 3 515.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 260.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 420.00
#N/A
0.00% #N/A
0.00% #N/A
5x8 210.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10
Page 16 of 34 | 4/17/2012
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 10
Week 4: 3x5 (Deload)
Week 1 PR 1RM
Week 2 PR 1RM
Week 3 PR 1RM
Boring But Big: 50.00%
10 Sep Jan to 06 19 16 Feb Oct 2011
Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat
1RM
Set 1 Set 2 Set 3 PR: Set 3 Bench Press Set 1 Set 2 Set 3 PR: Set 3 Deadlift Set 1 Set 2 Set 3 PR: Set 3 Shoulder Press Set 1 Set 2 Set 3 PR: Set 3
90% 1,159 579 947 474
1,043 521 852 427
Mon, 19 Sep 680.00 780.00 885.00
Mon, 26 Sep 730.00 835.00 940.00
Wed, 21 Sep 340.00 390.00 445.00 Fri, 23 Sep 555.00 640.00 725.00 Sun, 25 Sep 275.00 320.00 365.00
Wed, 28 Sep 365.00 415.00 470.00 Fri, 30 Sep 595.00 680.00 765.00 Sun, 02 Oct 300.00 340.00 385.00
Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%
Week 1 65% 75% 85% Mon, 03 Oct 780.00 885.00 990.00 Wed, 05 Oct 390.00 445.00 495.00 Fri, 07 Oct 640.00 725.00 810.00 Sun, 09 Oct 320.00 365.00 405.00
Mon, 10 Oct 415.00 520.00 625.00 NA Wed, 12 Oct 210.00 260.00 315.00 NA Fri, 14 Oct 340.00 425.00 510.00 NA Sun, 16 Oct 170.00 215.00 255.00 NA
Week 4 40% 50% 60% Weeks 1 to 3 520.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 260.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 425.00
#N/A
0.00% #N/A
0.00% #N/A
5x8 215.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10
Page 17 of 34 | 4/17/2012
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 11
Week 4: 3x5 (Deload)
Week 1 PR 1RM
Week 2 PR 1RM
Week 3 PR 1RM
Boring But Big: 50.00%
10 Oct Jan to 13 06 Nov Feb 2011 17
Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat
1RM
Set 1 Set 2 Set 3 PR: Set 3 Bench Press Set 1 Set 2 Set 3 PR: Set 3 Deadlift Set 1 Set 2 Set 3 PR: Set 3 Shoulder Press Set 1 Set 2 Set 3 PR: Set 3
90% 1,170 585 958 480
1,053 526 862 432
Mon, 17 Oct 685.00 790.00 895.00
Mon, 24 Oct 735.00 840.00 950.00
Wed, 19 Oct 340.00 395.00 445.00 Fri, 21 Oct 560.00 645.00 735.00 Sun, 23 Oct 280.00 325.00 365.00
Wed, 26 Oct 370.00 420.00 475.00 Fri, 28 Oct 605.00 690.00 775.00 Sun, 30 Oct 300.00 345.00 390.00
Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%
Week 1 65% 75% 85% Mon, 31 Oct 790.00 895.00 1000.00 Wed, 02 Nov 395.00 445.00 500.00 Fri, 04 Nov 645.00 735.00 820.00 Sun, 06 Nov 325.00 365.00 410.00
Mon, 07 Nov 420.00 525.00 630.00 NA Wed, 09 Nov 210.00 265.00 315.00 NA Fri, 11 Nov 345.00 430.00 515.00 NA Sun, 13 Nov 175.00 215.00 260.00 NA
Week 4 40% 50% 60% Weeks 1 to 3 525.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 265.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 430.00
#N/A
0.00% #N/A
0.00% #N/A
5x8 215.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10
Page 18 of 34 | 4/17/2012
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 12
Week 4: 3x5 (Deload)
Week 1 PR 1RM
Week 2 PR 1RM
Week 3 PR 1RM
Boring But Big: 50.00%
10 Nov Jan to 06 14 11 Feb Dec 2011 2011
Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat
1RM
Set 1 Set 2 Set 3 PR: Set 3 Bench Press Set 1 Set 2 Set 3 PR: Set 3 Deadlift Set 1 Set 2 Set 3 PR: Set 3 Shoulder Press Set 1 Set 2 Set 3 PR: Set 3
90% 1,181 590 969 485
1,063 531 872 437
Mon, 14 Nov 690.00 795.00 905.00
Mon, 21 Nov 745.00 850.00 955.00
Wed, 16 Nov 345.00 400.00 450.00 Fri, 18 Nov 565.00 655.00 740.00 Sun, 20 Nov 285.00 325.00 370.00
Wed, 23 Nov 370.00 425.00 480.00 Fri, 25 Nov 610.00 700.00 785.00 Sun, 27 Nov 305.00 350.00 395.00
Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%
Week 1 65% 75% 85% Mon, 28 Nov 795.00 905.00 1010.00 Wed, 30 Nov 400.00 450.00 505.00 Fri, 02 Dec 655.00 740.00 830.00 Sun, 04 Dec 325.00 370.00 415.00
Mon, 05 Dec 425.00 530.00 640.00 NA Wed, 07 Dec 210.00 265.00 320.00 NA Fri, 09 Dec 350.00 435.00 525.00 NA Sun, 11 Dec 175.00 220.00 260.00 NA
Week 4 40% 50% 60% Weeks 1 to 3 530.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 265.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 435.00
#N/A
0.00% #N/A
0.00% #N/A
5x8 220.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10
Page 19 of 34 | 4/17/2012
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 13
Week 4: 3x5 (Deload)
Week 1 PR 1RM
Week 2 PR 1RM
Week 3 PR 1RM
Boring But Big: 50.00%
10 Dec Jan to 12 to 06 08 Feb Jan 2011 2012
Core Lift Squat Bench Press Deadlift Shoulder Press Core Lift Squat
1RM
Set 1 Set 2 Set 3 PR: Set 3 Bench Press Set 1 Set 2 Set 3 PR: Set 3 Deadlift Set 1 Set 2 Set 3 PR: Set 3 Shoulder Press Set 1 Set 2 Set 3 PR: Set 3
90% 1,192 596 980 491
1,073 536 882 442
Mon, 12 Dec 700.00 805.00 910.00
Mon, 19 Dec 750.00 860.00 965.00
Wed, 14 Dec 350.00 400.00 455.00 Fri, 16 Dec 575.00 660.00 750.00 Sun, 18 Dec 285.00 330.00 375.00
Wed, 21 Dec 375.00 430.00 480.00 Fri, 23 Dec 620.00 705.00 795.00 Sun, 25 Dec 310.00 355.00 395.00
Wendler Percentages Week 2 Week 3 70% 75% 80% 85% 90% 95%
Week 1 65% 75% 85% Mon, 26 Dec 805.00 910.00 1020.00 Wed, 28 Dec 400.00 455.00 510.00 Fri, 30 Dec 660.00 750.00 840.00 Sun, 01 Jan 330.00 375.00 420.00
Mon, 02 Jan 430.00 535.00 645.00 NA Wed, 04 Jan 215.00 270.00 320.00 NA Fri, 06 Jan 355.00 440.00 530.00 NA Sun, 08 Jan 175.00 220.00 265.00 NA
Week 4 40% 50% 60% Weeks 1 to 3 535.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 270.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10 440.00
#N/A
0.00% #N/A
0.00% #N/A
5x8 220.00
#N/A
0.00% #N/A
0.00% #N/A
5 x 10
Page 20 of 34 | 4/17/2012
Boring But Big: 50.00%
Week 4 475.00
3 x 10 240.00
3 x 10 380.00
3x8 190.00
3 x 10
Page 21 of 34 | 4/17/2012
Boring But Big: 50.00%
Week 4 480.00
3 x 10 240.00
3 x 10 385.00
3x8 195.00
3 x 10
Page 22 of 34 | 4/17/2012
Boring But Big: 50.00%
Week 4 485.00
3 x 10 245.00
3 x 10 390.00
3x8 195.00
3 x 10
Page 23 of 34 | 4/17/2012
Boring But Big: 50.00%
Week 4 490.00
3 x 10 245.00
3 x 10 395.00
3x8 200.00
3 x 10
Page 24 of 34 | 4/17/2012
Boring But Big: 50.00%
Week 4 495.00
3 x 10 250.00
3 x 10 400.00
3x8 200.00
3 x 10
Page 25 of 34 | 4/17/2012
Boring But Big: 50.00%
Week 4 500.00
3 x 10 250.00
3 x 10 405.00
3x8 205.00
3 x 10
Page 26 of 34 | 4/17/2012
Boring But Big: 50.00%
Week 4 505.00
3 x 10 255.00
3 x 10 410.00
3x8 205.00
3 x 10
Page 27 of 34 | 4/17/2012
Boring But Big: 50.00%
Week 4 510.00
3 x 10 255.00
3 x 10 415.00
3x8 210.00
3 x 10
Page 28 of 34 | 4/17/2012
Boring But Big: 50.00%
Week 4 515.00
3 x 10 260.00
3 x 10 420.00
3x8 210.00
3 x 10
Page 29 of 34 | 4/17/2012
Boring But Big: 50.00%
Week 4 520.00
3 x 10 260.00
3 x 10 425.00
3x8 215.00
3 x 10
Page 30 of 34 | 4/17/2012
Boring But Big: 50.00%
Week 4 525.00
3 x 10 265.00
3 x 10 430.00
3x8 215.00
3 x 10
Page 31 of 34 | 4/17/2012
Boring But Big: 50.00%
Week 4 530.00
3 x 10 265.00
3 x 10 435.00
3x8 220.00
3 x 10
Page 32 of 34 | 4/17/2012
Boring But Big: 50.00%
Week 4 535.00
3 x 10 270.00
3 x 10 440.00
3x8 220.00
3 x 10
Page 33 of 34 | 4/17/2012
CYCLE: Weight Average Weight 1RM Projection (Top Workset) Squat Bench Press Deadlift Shoulder Press Strength/Weight Ratio Squat Ratio Bench Press Ratio Deadlift Ratio Shoulder Press Ratio GRAPHS:
1 10 Jan 2011 300.00
880.95 440.06 704.60 352.71 2.94 1.47 2.35 1.18
2 07 Feb 2011 NA
3 07 Mar 2011 NA
4 04 Apr 2011 NA
5 02 May 2011 NA
6 30 May 2011 NA
7 27 Jun 2011 NA 300.00 936.41 467.79 760.06 380.44
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
991.87 495.52 815.51 408.17
-
-
-
-
-
-
-
-
-
-
-
-
Bench Press 500.00 490.00 480.00 470.00 460.00 450.00 440.00 430.00 420.00 410.00
Shoulder Press 420.00 410.00 400.00 390.00 380.00 370.00 360.00 350.00 340.00 330.00 320.00
Squat Ratio
Bench Press Ratio 1.60 1.40 1.20 1.00 0.80 0.60 0.40 0.20 -
3.00 2.50 2.00 1.50 1.00
0.50 -
Deadlift Ratio 2.50
1.20 1.00
1.50
0.80 0.60
1.00
0.40
0.50
0.20
-
-
Weight
50.00 0.00
Shoulder Press Ratio 1.40
2.00
100.00
13 12 Dec 2011 NA
927.17 463.17 750.81 375.82
3.50
150.00
12 14 Nov 2011 NA
917.93 458.55 741.57 371.20
Deadlift
200.00
11 17 Oct 2011 NA
908.68 453.93 732.33 366.58
840.00 820.00 800.00 780.00 760.00 740.00 720.00 700.00 680.00 660.00 640.00
250.00
10 19 Sep 2011 NA
899.44 449.30 723.08 361.96
Squat
300.00
9 22 Aug 2011 NA
890.20 444.68 713.84 357.34
1,020.00 1,000.00 980.00 960.00 940.00 920.00 900.00 880.00 860.00 840.00 820.00
350.00
8 25 Jul 2011 NA
