Wendler 5-3-1 v1.3

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
at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to pr
2. The statistics page tracks your performance on the top workset (1+) of the third week of each c
performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic
every cycle (on the statistics page in blue). The graphs provide an easy visual way to mon
3. Please feel free to modify the spreadsheet to your requirements. However, please note that I m
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
Each cycle appears on its own page so you can bring printouts to the gym and leave your notebook
dialog, then hit OK to print.
the third week of each cycle. However this is only useful if you consistently update the repetitions
/weight ratio statistic also requires your bodyweight to be entered at the beginning of
easy visual way to monitor your increases in strength as you progress through 5/3/1.
ver, please note that I may not be able to offer you any support if your modification breaks the
ORKSHEET and save the worksheet as logfile.csv
your user settings page.
ave your notebook
te the repetitions
he beginning of
/3/1.
on breaks the
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
kg
75
20
Full weight + bar
2
50%
kg
kg
Yes
kg
of my projected 1RM (optional)
27-Apr-15
Squat
Bench Press
Deadlift
Shoulder Press
on
on
on
on
lun
Wed
Thu
Fri
160
95
200
50
kg
kg
kg
kg
for:
for:
for:
for:
4
2
4
2
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:
160 kg)
95 kg)
200 kg)
50 kg)
edule
COL LOOKUP LOOK UP VALUE DATE

lun
#N/A
Mon
Wed
Thu
Thu
Fri
Fri
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
27 abr to 23 may 20
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
160
95
200
50
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
144
86
180
45
Mon, 27 Apr
94.00
108.00
122.00
10
Thu, 30 Apr
56.00
64.00
72.00
Mon, 04 May
100.00
116.00
130.00
Mon, 11 May
108.00
122.00
136.00
Thu, 07 May
60.00
68.00
76.00
Thu, 14 May
64.00
72.00
82.00
Fri, 01 May
118.00
136.00
154.00
Fri, 08 May
126.00
144.00
162.00
Fri, 15 May
136.00
154.00
172.00
Sat, 02 May
30.00
34.00
38.00
Sat, 09 May
32.00
36.00
40.00
Sat, 16 May
34.00
38.00
42.00
Page 20 of 51 | 12/05/2015
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 2
25 may to 20 jun 20
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
164
97
204
52
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
148
88
184
47
Mon, 25 May
96.00
112.00
126.00
Mon, 01 Jun
104.00
118.00
134.00
Mon, 08 Jun
112.00
126.00
140.00
Thu, 28 May
56.00
66.00
74.00
Thu, 04 Jun
62.00
70.00
78.00
Thu, 11 Jun
66.00
74.00
84.00
Fri, 29 May
120.00
138.00
156.00
Fri, 05 Jun
128.00
148.00
166.00
Fri, 12 Jun
138.00
156.00
174.00
Sat, 30 May
30.00
36.00
40.00
Sat, 06 Jun
32.00
38.00
42.00
Sat, 13 Jun
36.00
40.00
44.00
Page 21 of 51 | 12/05/2015
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 3
22 jun to 18 jul 201
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
169
99
209
54
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
152
90
188
49
Mon, 22 Jun
98.00
114.00
130.00
Mon, 29 Jun
106.00
122.00
136.00
Mon, 06 Jul
114.00
130.00
144.00
Thu, 25 Jun
58.00
68.00
76.00
Thu, 02 Jul
62.00
72.00
80.00
Thu, 09 Jul
68.00
76.00
86.00
Fri, 26 Jun
122.00
142.00
160.00
Fri, 03 Jul
132.00
150.00
170.00
Fri, 10 Jul
142.00
160.00
178.00
Sat, 27 Jun
32.00
36.00
42.00
Sat, 04 Jul
34.00
40.00
44.00
Sat, 11 Jul
36.00
42.00
46.00
Page 22 of 51 | 12/05/2015
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 4
20 jul to 15 ago 201
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
173
102
213
57
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
156
92
192
51
Mon, 20 Jul
102.00
118.00
132.00
Mon, 27 Jul
110.00
124.00
140.00
Mon, 03 Aug
118.00
132.00
148.00
Thu, 23 Jul
60.00
68.00
78.00
Thu, 30 Jul
64.00
74.00
82.00
Thu, 06 Aug
68.00
78.00
86.00
Fri, 24 Jul
124.00
144.00
164.00
Fri, 31 Jul
134.00
154.00
172.00
Fri, 07 Aug
144.00
164.00
182.00
Sat, 25 Jul
34.00
38.00
44.00
Sat, 01 Aug
36.00
40.00
46.00
Sat, 08 Aug
38.00
44.00
48.00
Page 23 of 51 | 12/05/2015
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 5
17 ago to 12 sep 20
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
178
104
218
59
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
160
94
196
53
Mon, 17 Aug
104.00
120.00
136.00
Mon, 24 Aug
112.00
128.00
144.00
Mon, 31 Aug
120.00
136.00
152.00
Thu, 20 Aug
60.00
70.00
80.00
Thu, 27 Aug
66.00
74.00
84.00
Thu, 03 Sep
70.00
80.00
88.00
Fri, 21 Aug
128.00
148.00
166.00
Fri, 28 Aug
138.00
156.00
176.00
Fri, 04 Sep
148.00
166.00
186.00
Sat, 22 Aug
34.00
40.00
46.00
Sat, 29 Aug
38.00
42.00
48.00
Sat, 05 Sep
40.00
46.00
50.00
Page 24 of 51 | 12/05/2015
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 6
14 sep to 10 oct 201
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
182
106
222
61
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
164
96
200
55
Mon, 14 Sep
106.00
124.00
140.00
Mon, 21 Sep
114.00
132.00
148.00
Mon, 28 Sep
124.00
140.00
156.00
Thu, 17 Sep
62.00
72.00
82.00
Thu, 24 Sep
66.00
76.00
86.00
Thu, 01 Oct
72.00
82.00
90.00
Fri, 18 Sep
130.00
150.00
170.00
Fri, 25 Sep
140.00
160.00
180.00
Fri, 02 Oct
150.00
170.00
190.00
Sat, 19 Sep
36.00
42.00
46.00
Sat, 26 Sep
38.00
44.00
50.00
Sat, 03 Oct
42.00
46.00
52.00
Page 25 of 51 | 12/05/2015
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 7
12 oct to 07 nov 20
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
187
108
227
63
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
168
98
204
57
Mon, 12 Oct
110.00
126.00
142.00
Mon, 19 Oct
118.00
134.00
152.00
Mon, 26 Oct
126.00
142.00
160.00
Thu, 15 Oct
64.00
74.00
82.00
Thu, 22 Oct
68.00
78.00
88.00
Thu, 29 Oct
74.00
82.00
92.00
Fri, 16 Oct
132.00
154.00
174.00
Fri, 23 Oct
142.00
164.00
184.00
Fri, 30 Oct
154.00
174.00
194.00
Sat, 17 Oct
38.00
42.00
48.00
Sat, 24 Oct
40.00
46.00
52.00
Sat, 31 Oct
42.00
48.00
54.00
Page 26 of 51 | 12/05/2015
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 8
09 nov to 05 dic 201
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
191
111
231
66
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
172
100
208
59
Mon, 09 Nov
112.00
130.00
146.00
Mon, 16 Nov
120.00
138.00
154.00
Mon, 23 Nov
130.00
146.00
164.00
Thu, 12 Nov
64.00
74.00
84.00
Thu, 19 Nov
70.00
80.00
90.00
Thu, 26 Nov
74.00
84.00
94.00
Fri, 13 Nov
136.00
156.00
176.00
Fri, 20 Nov
146.00
166.00
188.00
Fri, 27 Nov
156.00
176.00
198.00
Sat, 14 Nov
38.00
44.00
50.00
Sat, 21 Nov
42.00
48.00
54.00
Sat, 28 Nov
44.00
50.00
56.00
Page 27 of 51 | 12/05/2015
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 9
07 dic to 02 ene 201
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
196
113
236
68
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
176
102
212
61
Mon, 07 Dec
114.00
132.00
150.00
Mon, 14 Dec
124.00
140.00
158.00
Mon, 21 Dec
132.00
150.00
168.00
Thu, 10 Dec
66.00
76.00
86.00
Thu, 17 Dec
72.00
82.00
92.00
Thu, 24 Dec
76.00
86.00
96.00
Fri, 11 Dec
138.00
160.00
180.00
Fri, 18 Dec
148.00
170.00
190.00
Fri, 25 Dec
160.00
180.00
202.00
Sat, 12 Dec
40.00
46.00
52.00
Sat, 19 Dec
42.00
48.00
54.00
Sat, 26 Dec
46.00
52.00
58.00
Page 28 of 51 | 12/05/2015
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 10
04 ene to 30 ene 20
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
200
115
240
70
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
180
104
216
63
Mon, 04 Jan
118.00
136.00
154.00
Mon, 11 Jan
126.00
144.00
162.00
Mon, 18 Jan
136.00
154.00
172.00
Thu, 07 Jan
68.00
78.00
88.00
Thu, 14 Jan
72.00
82.00
94.00
Thu, 21 Jan
78.00
88.00
98.00
Fri, 08 Jan
140.00
162.00
184.00
Fri, 15 Jan
152.00
172.00
194.00
Fri, 22 Jan
162.00
184.00
206.00
Sat, 09 Jan
40.00
48.00
54.00
Sat, 16 Jan
44.00
50.00
56.00
Sat, 23 Jan
48.00
54.00
60.00
Page 29 of 51 | 12/05/2015
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 11
01 feb to 27 feb 201
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
204
117
244
72
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
184
106
220
65
Mon, 01 Feb
120.00
138.00
156.00
Mon, 08 Feb
128.00
148.00
166.00
Mon, 15 Feb
138.00
156.00
174.00
Thu, 04 Feb
68.00
80.00
90.00
Thu, 11 Feb
74.00
84.00
94.00
Thu, 18 Feb
80.00
90.00
100.00
Fri, 05 Feb
144.00
166.00
188.00
Fri, 12 Feb
154.00
176.00
198.00
Fri, 19 Feb
166.00
188.00
210.00
Sat, 06 Feb
42.00
48.00
56.00
Sat, 13 Feb
46.00
52.00
58.00
Sat, 20 Feb
48.00
56.00
62.00
Page 30 of 51 | 12/05/2015
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 12
29 feb to 26 mar 20
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
209
119
249
74
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
188
108
224
67
Mon, 29 Feb
122.00
142.00
160.00
Mon, 07 Mar
132.00
150.00
170.00
Mon, 14 Mar
142.00
160.00
178.00
Thu, 03 Mar
70.00
80.00
92.00
Thu, 10 Mar
76.00
86.00
96.00
Thu, 17 Mar
80.00
92.00
102.00
Fri, 04 Mar
146.00
168.00
190.00
Fri, 11 Mar
156.00
180.00
202.00
Fri, 18 Mar
168.00
190.00
212.00
Sat, 05 Mar
44.00
50.00
56.00
Sat, 12 Mar
46.00
54.00
60.00
Sat, 19 Mar
50.00
56.00
64.00
Page 31 of 51 | 12/05/2015
Week 1: 3x5+
Week 2: 3x3+
Week 3: 1x5, 1x3, 1x1+
CYCLE 13
28 mar to 23 abr 20
Core Lift
Squat
Bench Press
Deadlift
Shoulder Press
Core Lift
Squat
1RM
90%
213
122
253
77
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
192
110
228
69
Mon, 28 Mar
124.00
144.00
164.00
Mon, 04 Apr
134.00
154.00
172.00
Mon, 11 Apr
144.00
164.00
182.00
Thu, 31 Mar
72.00
82.00
94.00
Thu, 07 Apr
76.00
88.00
98.00
Thu, 14 Apr
82.00
94.00
104.00
Fri, 01 Apr
148.00
172.00
194.00
Fri, 08 Apr
160.00
182.00
206.00
Fri, 15 Apr
172.00
194.00
216.00
Sat, 02 Apr
44.00
52.00
58.00
Sat, 09 Apr
48.00
56.00
62.00
Sat, 16 Apr
52.00
58.00
66.00
Page 32 of 51 | 12/05/2015
Week 4: 3x5 (Deload)
Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM
Boring But Big: 50.00%
27 abr to 23 may 2015

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 18 May
58.00
72.00
86.00
NA
Thu, 21 May
34.00
42.00
52.00
NA
Fri, 22 May
72.00
90.00
108.00
NA
Sat, 23 May
18.00
22.00
28.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
72.00
162.71
#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
72.00
5 x 10
3 x 10
42.00
42.00
5 x 10
3 x 10
90.00
90.00
5x8
3x8
22.00
22.00
5 x 10
3 x 10
Page 33 of 51 | 12/05/2015
25 may to 20 jun 2015

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 15 Jun
60.00
74.00
88.00
NA
Thu, 18 Jun
36.00
44.00
52.00
NA
Fri, 19 Jun
74.00
92.00
110.00
NA
Sat, 20 Jun
18.00
24.00
28.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
74.00
#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
74.00
5 x 10
3 x 10
44.00
44.00
5 x 10
3 x 10
92.00
92.00
5x8
3x8
24.00
24.00
5 x 10
3 x 10
Page 34 of 51 | 12/05/2015
22 jun to 18 jul 2015

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 13 Jul
60.00
76.00
92.00
NA
Thu, 16 Jul
36.00
44.00
54.00
NA
Fri, 17 Jul
76.00
94.00
112.00
NA
Sat, 18 Jul
20.00
24.00
30.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
76.00
#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
76.00
5 x 10
3 x 10
44.00
44.00
5 x 10
3 x 10
94.00
94.00
5x8
3x8
24.00
24.00
5 x 10
3 x 10
Page 35 of 51 | 12/05/2015
20 jul to 15 ago 2015

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 10 Aug
62.00
78.00
94.00
NA
Thu, 13 Aug
36.00
46.00
54.00
NA
Fri, 14 Aug
76.00
96.00
116.00
NA
Sat, 15 Aug
20.00
26.00
30.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
78.00
#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
78.00
5 x 10
3 x 10
46.00
46.00
5 x 10
3 x 10
96.00
96.00
5x8
3x8
26.00
26.00
5 x 10
3 x 10
Page 36 of 51 | 12/05/2015
17 ago to 12 sep 2015

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 07 Sep
64.00
80.00
96.00
NA
Thu, 10 Sep
38.00
46.00
56.00
NA
Fri, 11 Sep
78.00
98.00
118.00
NA
Sat, 12 Sep
22.00
26.00
32.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
80.00
#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
80.00
5 x 10
3 x 10
46.00
46.00
5 x 10
3 x 10
98.00
98.00
5x8
3x8
26.00
26.00
5 x 10
3 x 10
Page 37 of 51 | 12/05/2015
14 sep to 10 oct 2015

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 05 Oct
66.00
82.00
98.00
NA
Thu, 08 Oct
38.00
48.00
58.00
NA
Fri, 09 Oct
80.00
100.00
120.00
NA
Sat, 10 Oct
22.00
28.00
34.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
82.00
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
5 x 10
3 x 10
48.00
48.00
5 x 10
3 x 10
100.00
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
82.00
5x8
100.00
3x8
28.00
28.00
5 x 10
3 x 10
Page 38 of 51 | 12/05/2015
12 oct to 07 nov 2015

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 02 Nov
68.00
84.00
100.00
NA
Thu, 05 Nov
40.00
48.00
58.00
NA
Fri, 06 Nov
82.00
102.00
122.00
NA
Sat, 07 Nov
22.00
28.00
34.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
84.00
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
5 x 10
3 x 10
48.00
48.00
5 x 10
3 x 10
102.00
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
84.00
5x8
102.00
3x8
28.00
28.00
5 x 10
3 x 10
Page 39 of 51 | 12/05/2015
09 nov to 05 dic 2015

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 30 Nov
68.00
86.00
104.00
NA
Thu, 03 Dec
40.00
50.00
60.00
NA
Fri, 04 Dec
84.00
104.00
124.00
NA
Sat, 05 Dec
24.00
30.00
36.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
86.00
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
5 x 10
3 x 10
50.00
50.00
5 x 10
3 x 10
104.00
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
86.00
5x8
104.00
3x8
30.00
30.00
5 x 10
3 x 10
Page 40 of 51 | 12/05/2015
07 dic to 02 ene 2016

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 28 Dec
70.00
88.00
106.00
NA
Thu, 31 Dec
40.00
50.00
60.00
NA
Fri, 01 Jan
84.00
106.00
128.00
NA
Sat, 02 Jan
24.00
30.00
36.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
88.00
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
5 x 10
3 x 10
50.00
50.00
5 x 10
3 x 10
106.00
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
88.00
5x8
106.00
3x8
30.00
30.00
5 x 10
3 x 10
Page 41 of 51 | 12/05/2015
04 ene to 30 ene 2016

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 25 Jan
72.00
90.00
108.00
NA
Thu, 28 Jan
42.00
52.00
62.00
NA
Fri, 29 Jan
86.00
108.00
130.00
NA
Sat, 30 Jan
26.00
32.00
38.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
90.00
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
5 x 10
3 x 10
52.00
52.00
5 x 10
3 x 10
108.00
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
90.00
5x8
108.00
3x8
32.00
32.00
5 x 10
3 x 10
Page 42 of 51 | 12/05/2015
01 feb to 27 feb 2016

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 22 Feb
74.00
92.00
110.00
NA
Thu, 25 Feb
42.00
52.00
64.00
NA
Fri, 26 Feb
88.00
110.00
132.00
NA
Sat, 27 Feb
26.00
32.00
40.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
92.00
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
5 x 10
3 x 10
52.00
52.00
5 x 10
3 x 10
110.00
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
92.00
5x8
110.00
3x8
32.00
32.00
5 x 10
3 x 10
Page 43 of 51 | 12/05/2015
29 feb to 26 mar 2016

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 21 Mar
76.00
94.00
112.00
NA
Thu, 24 Mar
44.00
54.00
64.00
NA
Fri, 25 Mar
90.00
112.00
134.00
NA
Sat, 26 Mar
26.00
34.00
40.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
94.00
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
5 x 10
3 x 10
54.00
54.00
5 x 10
3 x 10
112.00
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
94.00
5x8
112.00
3x8
34.00
34.00
5 x 10
3 x 10
Page 44 of 51 | 12/05/2015
28 mar to 23 abr 2016

Wendler Percentages
Week 2
Week 3
70%
75%
80%
85%
90%
95%
Week 1
65%
75%
85%
Mon, 18 Apr
76.00
96.00
116.00
NA
Thu, 21 Apr
44.00
54.00
66.00
NA
Fri, 22 Apr
92.00
114.00
136.00
NA
Sat, 23 Apr
28.00
34.00
42.00
NA
Week 4
40%
50%
60%
Weeks 1 to 3
96.00
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
5 x 10
3 x 10
54.00
54.00
5 x 10
3 x 10
114.00
#N/A
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
0.00%
#N/A
Week 4
96.00
5x8
114.00
3x8
34.00
34.00
5 x 10
3 x 10
Page 45 of 51 | 12/05/2015
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
27 Apr 2015
75.00
2
25 May 2015
300.00
3
22 Jun 2015
4
20 Jul 2015
5
17 Aug 2015
6
14 Sep 2015
7
8
12 Oct 2015 09 Nov 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
9
07 Dec 2015
10
04 Jan 2016
11
01 Feb 2016
12
29 Feb 2016
13
28 Mar 2016
#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
187.50
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
-
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
75
20
Yes
2
0.5
27-Apr-15
Squat
lun
160
1
4
Bench Press
Wed
95
1
2
Deadlift
Thu
200
1
4
Shoulder Press
Fri
50
1
2
10
0
0
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
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_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
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
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
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
0
0
0
0
0
0
0
0
0
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Wendler 5-3-1 v1.3

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Wendler 5-3-1 v1.3

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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

ORKSHEET and save the worksheet as logfile.csv

your user settings page.

ave your notebook

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+

22 jun to 18 jul 201

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

20 jul to 15 ago 201

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

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

14 sep to 10 oct 201

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

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

09 nov to 05 dic 201

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

07 dic to 02 ene 201

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

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

01 feb to 27 feb 201

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

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%

27 abr to 23 may 2015

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

25 may to 20 jun 2015

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

22 jun to 18 jul 2015

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

20 jul to 15 ago 2015

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

17 ago to 12 sep 2015

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%

14 sep to 10 oct 2015

Week 4: 3x5 (Deload)

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

Boring But Big: 50.00%