Wendler's 5/3/1 Spreadsheet v1.

28
By Jon K / Poteto
Latest Version:

http://www.mediafire.com/531spreadsheet

Suggestions:

531spreadsheet@gmail.com

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).

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

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

k from this link.

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 ratio s
beginning of every cycle (on the statistics page in blue). The graphs provide an easy visual way
5/3/1.
3. Please feel free to modify the spreadsheet to your requirements. However, please note that I m
the spreadsheet.

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
hs provide an easy visual way to monitor your increases in strength as you progress through

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

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

lbs
300
45
Full weight + bar
5
50%

lbs
lbs
lbs
of my projected 1RM (optional)

10-Jan-11
Squat
Bench Press
Deadlift
Shoulder Press

on
on
on
on

Mon
Wed
Thu
Fri

1000
500
800
400

lbs
lbs
lbs
lbs

for:
for:
for:
for:

10
5
10
5

lbs
lbs
lbs
lbs

3
3
3
3

reps
reps
reps
reps

take me to my schedule

(1RM:
(1RM:
(1RM:
(1RM:

1059 lbs)
529 lbs)
847 lbs)
424 lbs)

edule

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 1

10 Jan to 04 Feb 201

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,059
529
847
424

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
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

Shoulder Press

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

Mon, 24 Jan
715.00
810.00
905.00

Wed, 19 Jan
335.00
380.00
430.00

Wed, 26 Jan
355.00
405.00
450.00

Thu, 13 Jan
495.00
570.00
650.00

Thu, 20 Jan
535.00
610.00
685.00

Thu, 27 Jan
570.00
650.00
725.00

Fri, 14 Jan
250.00
285.00
325.00

Fri, 21 Jan
265.00
305.00
345.00

Fri, 28 Jan
285.00
325.00
365.00

Page 12 of 38 | 11/01/2016

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 2

07 Feb to 04 Mar 20

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,070
535
858
430

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
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

Shoulder Press

963
481
772
387

Mon, 07 Feb
625.00
720.00
820.00

Mon, 14 Feb
675.00
770.00
865.00

Mon, 21 Feb
720.00
820.00
915.00

Wed, 09 Feb
315.00
360.00
410.00

Wed, 16 Feb
335.00
385.00
435.00

Wed, 23 Feb
360.00
410.00
455.00

Thu, 10 Feb
500.00
580.00
655.00

Thu, 17 Feb
540.00
620.00
695.00

Thu, 24 Feb
580.00
655.00
735.00

Fri, 11 Feb
250.00
290.00
330.00

Fri, 18 Feb
270.00
310.00
350.00

Fri, 25 Feb
290.00
330.00
365.00

Page 13 of 38 | 11/01/2016

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 3

07 Mar to 01 Apr 20

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,081
540
869
435

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
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

Shoulder Press

973
486
782
392

Mon, 07 Mar
635.00
730.00
825.00

Mon, 14 Mar
680.00
780.00
875.00

Mon, 21 Mar
730.00
825.00
925.00

Wed, 09 Mar
315.00
365.00
415.00

Wed, 16 Mar
340.00
390.00
435.00

Wed, 23 Mar
365.00
415.00
460.00

Thu, 10 Mar
510.00
585.00
665.00

Thu, 17 Mar
550.00
625.00
705.00

Thu, 24 Mar
585.00
665.00
745.00

Fri, 11 Mar
255.00
295.00
335.00

Fri, 18 Mar
275.00
315.00
350.00

Fri, 25 Mar
295.00
335.00
370.00

Page 14 of 38 | 11/01/2016

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 4

04 Apr to 29 Apr 20

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,092
546
880
441

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
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

Shoulder Press

983
491
792
397

Mon, 04 Apr
640.00
735.00
835.00

Mon, 11 Apr
690.00
785.00
885.00

Mon, 18 Apr
735.00
835.00
935.00

Wed, 06 Apr
320.00
370.00
415.00

Wed, 13 Apr
345.00
395.00
440.00

Wed, 20 Apr
370.00
415.00
465.00

Thu, 07 Apr
515.00
595.00
675.00

Thu, 14 Apr
555.00
635.00
715.00

Thu, 21 Apr
595.00
675.00
755.00

Fri, 08 Apr
260.00
295.00
335.00

Fri, 15 Apr
280.00
315.00
355.00

Fri, 22 Apr
295.00
335.00
375.00

Page 15 of 38 | 11/01/2016

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 5

02 May to 27 May 20

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,103
551
891
446

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
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

Shoulder Press

993
496
802
402

Mon, 02 May
645.00
745.00
845.00

Mon, 09 May
695.00
795.00
895.00

Mon, 16 May
745.00
845.00
945.00

Wed, 04 May
320.00
370.00
420.00

Wed, 11 May
345.00
395.00
445.00

Wed, 18 May
370.00
420.00
470.00

Thu, 05 May
520.00
600.00
680.00

Thu, 12 May
560.00
640.00
720.00

Thu, 19 May
600.00
680.00
760.00

Fri, 06 May
260.00
300.00
340.00

Fri, 13 May
280.00
320.00
360.00

Fri, 20 May
300.00
340.00
380.00

Page 16 of 38 | 11/01/2016

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 6

30 May to 24 Jun 20

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,115
557
903
452

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
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

Shoulder Press

1,003
501
812
407

Mon, 30 May
650.00
750.00
855.00

Mon, 06 Jun
700.00
800.00
905.00

Mon, 13 Jun
750.00
855.00
955.00

Wed, 01 Jun
325.00
375.00
425.00

Wed, 08 Jun
350.00
400.00
450.00

Wed, 15 Jun
375.00
425.00
475.00

Thu, 02 Jun
530.00
610.00
690.00

Thu, 09 Jun
570.00
650.00
730.00

Thu, 16 Jun
610.00
690.00
770.00

Fri, 03 Jun
265.00
305.00
345.00

Fri, 10 Jun
285.00
325.00
365.00

Fri, 17 Jun
305.00
345.00
385.00

Page 17 of 38 | 11/01/2016

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 7

27 Jun to 22 Jul 201

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,126
562
914
457

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
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

Shoulder Press

1,013
506
822
412

Mon, 27 Jun
660.00
760.00
860.00

Mon, 04 Jul
710.00
810.00
910.00

Mon, 11 Jul
760.00
860.00
960.00

Wed, 29 Jun
330.00
380.00
430.00

Wed, 06 Jul
355.00
405.00
455.00

Wed, 13 Jul
380.00
430.00
480.00

Thu, 30 Jun
535.00
615.00
700.00

Thu, 07 Jul
575.00
660.00
740.00

Thu, 14 Jul
615.00
700.00
780.00

Fri, 01 Jul
270.00
310.00
350.00

Fri, 08 Jul
290.00
330.00
370.00

Fri, 15 Jul
310.00
350.00
390.00

Page 18 of 38 | 11/01/2016

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 8

25 Jul to 19 Aug 201

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,137
568
925
463

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
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

Shoulder Press

1,023
511
832
417

Mon, 25 Jul
665.00
765.00
870.00

Mon, 01 Aug
715.00
820.00
920.00

Mon, 08 Aug
765.00
870.00
970.00

Wed, 27 Jul
330.00
385.00
435.00

Wed, 03 Aug
360.00
410.00
460.00

Wed, 10 Aug
385.00
435.00
485.00

Thu, 28 Jul
540.00
625.00
705.00

Thu, 04 Aug
585.00
665.00
750.00

Thu, 11 Aug
625.00
705.00
790.00

Fri, 29 Jul
270.00
310.00
355.00

Fri, 05 Aug
290.00
335.00
375.00

Fri, 12 Aug
310.00
355.00
395.00

Page 19 of 38 | 11/01/2016

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 9

22 Aug to 16 Sep 20

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,148
573
936
468

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
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

Shoulder Press

1,033
516
842
422

Mon, 22 Aug
670.00
775.00
880.00

Mon, 29 Aug
725.00
825.00
930.00

Mon, 05 Sep
775.00
880.00
980.00

Wed, 24 Aug
335.00
385.00
440.00

Wed, 31 Aug
360.00
415.00
465.00

Wed, 07 Sep
385.00
440.00
490.00

Thu, 25 Aug
545.00
630.00
715.00

Thu, 01 Sep
590.00
675.00
760.00

Thu, 08 Sep
630.00
715.00
800.00

Fri, 26 Aug
275.00
315.00
360.00

Fri, 02 Sep
295.00
335.00
380.00

Fri, 09 Sep
315.00
360.00
400.00

Page 20 of 38 | 11/01/2016

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 10

19 Sep to 14 Oct 20

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,159
579
947
474

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
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

Shoulder Press

1,043
521
852
427

Mon, 19 Sep
680.00
780.00
885.00

Mon, 26 Sep
730.00
835.00
940.00

Mon, 03 Oct
780.00
885.00
990.00

Wed, 21 Sep
340.00
390.00
445.00

Wed, 28 Sep
365.00
415.00
470.00

Wed, 05 Oct
390.00
445.00
495.00

Thu, 22 Sep
555.00
640.00
725.00

Thu, 29 Sep
595.00
680.00
765.00

Thu, 06 Oct
640.00
725.00
810.00

Fri, 23 Sep
275.00
320.00
365.00

Fri, 30 Sep
300.00
340.00
385.00

Fri, 07 Oct
320.00
365.00
405.00

Page 21 of 38 | 11/01/2016

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 11

17 Oct to 11 Nov 20

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,170
585
958
480

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
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

Shoulder Press

1,053
526
862
432

Mon, 17 Oct
685.00
790.00
895.00

Mon, 24 Oct
735.00
840.00
950.00

Mon, 31 Oct
790.00
895.00
1000.00

Wed, 19 Oct
340.00
395.00
445.00

Wed, 26 Oct
370.00
420.00
475.00

Wed, 02 Nov
395.00
445.00
500.00

Thu, 20 Oct
560.00
645.00
735.00

Thu, 27 Oct
605.00
690.00
775.00

Thu, 03 Nov
645.00
735.00
820.00

Fri, 21 Oct
280.00
325.00
365.00

Fri, 28 Oct
300.00
345.00
390.00

Fri, 04 Nov
325.00
365.00
410.00

Page 22 of 38 | 11/01/2016

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 12

14 Nov to 09 Dec 20

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,181
590
969
485

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
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

Shoulder Press

1,063
531
872
437

Mon, 14 Nov
690.00
795.00
905.00

Mon, 21 Nov
745.00
850.00
955.00

Mon, 28 Nov
795.00
905.00
1010.00

Wed, 16 Nov
345.00
400.00
450.00

Wed, 23 Nov
370.00
425.00
480.00

Wed, 30 Nov
400.00
450.00
505.00

Thu, 17 Nov
565.00
655.00
740.00

Thu, 24 Nov
610.00
700.00
785.00

Thu, 01 Dec
655.00
740.00
830.00

Fri, 18 Nov
285.00
325.00
370.00

Fri, 25 Nov
305.00
350.00
395.00

Fri, 02 Dec
325.00
370.00
415.00

Page 23 of 38 | 11/01/2016

Week 1: 3x5+

Week 2: 3x3+

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

CYCLE 13

12 Dec to 06 Jan 20

Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat

1RM

90%
1,192
596
980
491

Set
Set
Set
PR: Set

1
2
3
3

Bench Press
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

Shoulder Press

1,073
536
882
442

Mon, 12 Dec
700.00
805.00
910.00

Mon, 19 Dec
750.00
860.00
965.00

Mon, 26 Dec
805.00
910.00
1020.00

Wed, 14 Dec
350.00
400.00
455.00

Wed, 21 Dec
375.00
430.00
480.00

Wed, 28 Dec
400.00
455.00
510.00

Thu, 15 Dec
575.00
660.00
750.00

Thu, 22 Dec
620.00
705.00
795.00

Thu, 29 Dec
660.00
750.00
840.00

Fri, 16 Dec
285.00
330.00
375.00

Fri, 23 Dec
310.00
355.00
395.00

Fri, 30 Dec
330.00
375.00
420.00

Page 24 of 38 | 11/01/2016

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

10 Jan to 04 Feb 2011

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

Week 1
65%
75%
85%
Mon, 31 Jan
380.00
475.00
570.00
NA
Wed, 02 Feb
190.00
240.00
285.00
NA
Thu, 03 Feb
305.00
380.00
455.00
NA
Fri, 04 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

Week 4
475.00

3 x 10
240.00

3 x 10
380.00

3x8
190.00

3 x 10

Page 25 of 38 | 11/01/2016

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

07 Feb to 04 Mar 2011

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

Week 1
65%
75%
85%
Mon, 28 Feb
385.00
480.00
580.00
NA
Wed, 02 Mar
190.00
240.00
290.00
NA
Thu, 03 Mar
310.00
385.00
465.00
NA
Fri, 04 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

Week 4
480.00

3 x 10
240.00

3 x 10
385.00

3x8
195.00

3 x 10

Page 26 of 38 | 11/01/2016

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

07 Mar to 01 Apr 2011

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

Week 1
65%
75%
85%
Mon, 28 Mar
390.00
485.00
585.00
NA
Wed, 30 Mar
195.00
245.00
290.00
NA
Thu, 31 Mar
315.00
390.00
470.00
NA
Fri, 01 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

Week 4
485.00

3 x 10
245.00

3 x 10
390.00

3x8
195.00

3 x 10

Page 27 of 38 | 11/01/2016

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

04 Apr to 29 Apr 2011

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

Week 1
65%
75%
85%
Mon, 25 Apr
395.00
490.00
590.00
NA
Wed, 27 Apr
195.00
245.00
295.00
NA
Thu, 28 Apr
315.00
395.00
475.00
NA
Fri, 29 Apr
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

Week 4
490.00

3 x 10
245.00

3 x 10
395.00

3x8
200.00

3 x 10

Page 28 of 38 | 11/01/2016

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

02 May to 27 May 2011

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

Week 1
65%
75%
85%
Mon, 23 May
395.00
495.00
595.00
NA
Wed, 25 May
200.00
250.00
300.00
NA
Thu, 26 May
320.00
400.00
480.00
NA
Fri, 27 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

Week 4
495.00

3 x 10
250.00

3 x 10
400.00

3x8
200.00

3 x 10

Page 29 of 38 | 11/01/2016

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

30 May to 24 Jun 2011

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

Week 1
65%
75%
85%
Mon, 20 Jun
400.00
500.00
600.00
NA
Wed, 22 Jun
200.00
250.00
300.00
NA
Thu, 23 Jun
325.00
405.00
485.00
NA
Fri, 24 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

Week 4
500.00

3 x 10
250.00

3 x 10
405.00

3x8
205.00

3 x 10

Page 30 of 38 | 11/01/2016

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

27 Jun to 22 Jul 2011

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

Week 1
65%
75%
85%
Mon, 18 Jul
405.00
505.00
610.00
NA
Wed, 20 Jul
200.00
255.00
305.00
NA
Thu, 21 Jul
330.00
410.00
495.00
NA
Fri, 22 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

Week 4
505.00

3 x 10
255.00

3 x 10
410.00

3x8
205.00

3 x 10

Page 31 of 38 | 11/01/2016

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

25 Jul to 19 Aug 2011

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

Week 1
65%
75%
85%
Mon, 15 Aug
410.00
510.00
615.00
NA
Wed, 17 Aug
205.00
255.00
305.00
NA
Thu, 18 Aug
335.00
415.00
500.00
NA
Fri, 19 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

Week 4
510.00

3 x 10
255.00

3 x 10
415.00

3x8
210.00

3 x 10

Page 32 of 38 | 11/01/2016

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

22 Aug to 16 Sep 2011

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

Week 1
65%
75%
85%
Mon, 12 Sep
415.00
515.00
620.00
NA
Wed, 14 Sep
205.00
260.00
310.00
NA
Thu, 15 Sep
335.00
420.00
505.00
NA
Fri, 16 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

Week 4
515.00

3 x 10
260.00

3 x 10
420.00

3x8
210.00

3 x 10

Page 33 of 38 | 11/01/2016

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

19 Sep to 14 Oct 2011

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

Week 1
65%
75%
85%
Mon, 10 Oct
415.00
520.00
625.00
NA
Wed, 12 Oct
210.00
260.00
315.00
NA
Thu, 13 Oct
340.00
425.00
510.00
NA
Fri, 14 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

Week 4
520.00

3 x 10
260.00

3 x 10
425.00

3x8
215.00

3 x 10

Page 34 of 38 | 11/01/2016

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

17 Oct to 11 Nov 2011

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

Week 1
65%
75%
85%
Mon, 07 Nov
420.00
525.00
630.00
NA
Wed, 09 Nov
210.00
265.00
315.00
NA
Thu, 10 Nov
345.00
430.00
515.00
NA
Fri, 11 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

Week 4
525.00

3 x 10
265.00

3 x 10
430.00

3x8
215.00

3 x 10

Page 35 of 38 | 11/01/2016

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

14 Nov to 09 Dec 2011

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

Week 1
65%
75%
85%
Mon, 05 Dec
425.00
530.00
640.00
NA
Wed, 07 Dec
210.00
265.00
320.00
NA
Thu, 08 Dec
350.00
435.00
525.00
NA
Fri, 09 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

Week 4
530.00

3 x 10
265.00

3 x 10
435.00

3x8
220.00

3 x 10

Page 36 of 38 | 11/01/2016

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

12 Dec to 06 Jan 2012

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

Week 1
65%
75%
85%
Mon, 02 Jan
430.00
535.00
645.00
NA
Wed, 04 Jan
215.00
270.00
320.00
NA
Thu, 05 Jan
355.00
440.00
530.00
NA
Fri, 06 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

Week 4
535.00

3 x 10
270.00

3 x 10
440.00

3x8
220.00

3 x 10

Page 37 of 38 | 11/01/2016

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

2
07 Feb 2011
300.00

3
07 Mar 2011

4
04 Apr 2011

5
02 May 2011

6
30 May 2011

#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

7
27 Jun 2011

8
25 Jul 2011

9
22 Aug 2011

10
19 Sep 2011

11
17 Oct 2011

12
14 Nov 2011

13
12 Dec 2011

#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

300.00

Squat

Bench Press

12.00

12.00

10.00

10.00

8.00

8.00

6.00

6.00

4.00

4.00

2.00

2.00

Deadlift

Shoulder Press

12.00

12.00

10.00

10.00

8.00

8.00

6.00

6.00

4.00

4.00

2.00

2.00

Squat Ratio
1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

Bench Press Ratio

1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

Deadlift Ratio
1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-

Weight
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00

Shoulder Press Ratio

1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30
0.20
0.10
-