Wendler 5-3-1 v1.3

Wendler's 5/3/1 Spreadsheet v1,3 Instructions
By Jon K / Poteto
Latest Version: http://www.strongjournal.com/
Suggestions: jon@strongjournal.com
Notice:
This spreadsheet will no longer be maintained, but will remain free forever. For a superior online version, please check ou
http://www.strongjournal.com
Thanks for downloading. This spreadsheet was designed to be easy to use, functional, customizable AND easy on the eyes
Disclaimer:
This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to learn mo
This is not intended to teach you about the 5/3/1 program. I do not earn any money (nor want to) from this spreadsheet o
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. You can select identical days
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 set)
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 columns if you're not using the
CLICK TO GO
Questions 5/3/1 Schedule Statistics Savelog
e version, please check out StrongJournal.com

ongjournal.com
able AND easy on the eyes.
buy his e-Book to learn more about 5/3/1.

o) from this spreadsheet or from your purchase of the e-Book from this link.
u can select identical days if you
v1.30
v1.28
v1.27
mns if you're not using them

Instructions:
1. Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can br
your notebook at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.
2. The statistics page tracks your performance on the top workset (1+) of the third week of each cycle. However this is only
repetitions performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires yo
beginning of every cycle (on the statistics page in blue). The graphs provide an easy visual way to monitor your increase
5/3/1.
3. Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offer yo
breaks the spreadsheet.
Saving your logfile for uploading to StrongJournal:

1. Click on the worksheet below titled "Save Log"
2. Click on "Save as" WHILE YOU ARE LOOKING AT THE SAVE LOG WORKSHEET and save the worksheet as logfile.csv
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.
ts own page so you can bring printouts to the gym and leave
then hit OK to print.
cycle. However this is only useful if you consistently update the

o statistic also requires your bodyweight to be entered at the
y to monitor your increases in strength as you progress through
may not be able to offer you any support if your modification
ksheet as logfile.csv
Edit the cells in blue ONLY
General:
I measure weights using: kg
I currently weigh: 70
I use Olympic bars weighing: 20

I'd prefer seeing: Full weight + bar
I'd like to round to the nearest: 2.5
I'd like my Boring But Big to be at: 50%
5/3/1 plan:
I intend to do the following lifts beginning: 26-Apr-19
Day 1: Squat
Day 2: Bench Press
Day 3: Deadlift
Day 4: Shoulder Press
My current lifts:
Squat: 105
Bench Press: 75
Deadlift: 145
Shoulder Press: 50
5/3/1 progression:
I will increase my lifts every cycle (4 weeks) by:
Squat: 5
Bench Press: 2.5
Deadlift: 5
Shoulder Press: 2.5
All done, take me to my
kg
kg
Yes
kg
of my projected 1RM (optional)
on Fri
on Sat
on Mon
on Tue
kg for: 1 reps (1RM: 105 kg)

kg
kg
kg
kg
e to my schedule
Do not modify
COL LOOKUP LOOK UP VALUE DATE
Days worked out: Fri 6 0 Fri
Sat 1 Sat
Mon 3 Mon
Tue 4 Tue
Day Matrix Mon Tue Wed Thu Fri

Mon 0 6 5 4 3
Tue 1 0 6 5 4
Wed 2 1 0 6 5
Thu 3 2 1 0 6
Fri 4 3 2 1 0
Sat 5 4 3 2 1
Sun 6 5 4 3 2
Sat Sun
2 1
3 2
4 3
5 4
6 5
0 6
1 0
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM
CYCLE 1 26 Apr to 21 May 2019
Core Lift 1RM 90% Wendler Pe
Squat 105 95 Week 1
Bench Press 75 68 65%
Deadlift 145 131 75%
Shoulder Press 50 45 85%
Core Lift
Squat Fri, 26 Apr Fri, 03 May Fri, 10 May Fri, 17 May
Set 1 62.50 65.00 70.00 37.50
Set 2 70.00 75.00 80.00 47.50
Set 3 80.00 85.00 90.00 57.50
PR: Set 3 15 10 10 NA 130.98
Bench Press Sat, 27 Apr Sat, 04 May Sat, 11 May Sat, 18 May
Set 1 45.00 47.50 50.00 27.50
Set 2 50.00 55.00 57.50 35.00
Set 3 57.50 60.00 65.00 40.00
PR: Set 3 14 10 10 NA 90.04
Deadlift Mon, 29 Apr Mon, 06 May Mon, 13 May Mon, 20 May
Set 1 85.00 92.50 97.50 52.50
Set 2 97.50 105.00 110.00 65.00
Set 3 110.00 117.50 125.00 77.50
PR: Set 3 7 9 10 NA 132.02
Shoulder Press Tue, 30 Apr Tue, 07 May Tue, 14 May Tue, 21 May
Set 1 30.00 32.50 35.00 17.50
Set 2 35.00 35.00 37.50 22.50
Set 3 37.50 40.00 42.50 27.50
PR: Set 3 10 11 10 NA 50.01
Page 13 of 43 | 07/16/2019
CYCLE 2 24 May to 18 Jun 2019
Squat 111 100 Week 1
Core Lift
Squat Fri, 24 May Fri, 31 May Fri, 07 Jun Fri, 14 Jun
Set 1 65.00 70.00 75.00 40.00
Set 2 75.00 80.00 85.00 50.00
Set 3 85.00 90.00 95.00 60.00
PR: Set 3 12 12 9 NA 122.44
Bench Press Sat, 25 May Sat, 01 Jun Sat, 08 Jun Sat, 15 Jun
Set 1 45.00 50.00 52.50 27.50
Set 2 52.50 55.00 60.00 35.00
Set 3 60.00 62.50 67.50 42.50
PR: Set 3 15 10 5 NA 98.23
Deadlift Mon, 27 May Mon, 03 Jun Mon, 10 Jun Mon, 17 Jun
Set 1 87.50 95.00 102.50 55.00
Set 2 102.50 107.50 115.00 67.50
Set 3 115.00 122.50 127.50 82.50
PR: Set 3 15 15 6 NA 188.28
Shoulder Press Tue, 28 May Tue, 04 Jun Tue, 11 Jun Tue, 18 Jun
Set 1 30.00 32.50 35.00 20.00
Set 2 35.00 37.50 40.00 25.00
Set 3 40.00 42.50 45.00 27.50
PR: Set 3 13 13 NA 60.02
Page 14 of 43 | 07/16/2019
CYCLE 3 21 Jun to 16 Jul 2019
Core Lift
Squat Fri, 21 Jun Fri, 28 Jun Fri, 05 Jul Fri, 12 Jul
Set 1 67.50 72.50 77.50 42.50
Set 2 77.50 82.50 90.00 52.50
Set 3 90.00 95.00 100.00 62.50
PR: Set 3 NA #N/A
Bench Press Sat, 22 Jun Sat, 29 Jun Sat, 06 Jul Sat, 13 Jul
Set 1 47.50 50.00 55.00 30.00
Set 2 55.00 57.50 62.50 37.50
Set 3 62.50 65.00 70.00 42.50
PR: Set 3 NA #N/A
Deadlift Mon, 24 Jun Mon, 01 Jul Mon, 08 Jul Mon, 15 Jul
Set 1 92.50 97.50 105.00 55.00
Set 2 105.00 112.50 120.00 70.00
Set 3 120.00 127.50 132.50 85.00
PR: Set 3 NA #N/A
Shoulder Press Tue, 25 Jun Tue, 02 Jul Tue, 09 Jul Tue, 16 Jul
Set 1 32.50 35.00 37.50 20.00
Set 2 37.50 40.00 42.50 25.00
Set 3 42.50 45.00 47.50 30.00
PR: Set 3 NA #N/A
Page 15 of 43 | 07/16/2019
CYCLE 4 19 Jul to 13 Aug 2019
Core Lift
Squat Fri, 19 Jul Fri, 26 Jul Fri, 02 Aug Fri, 09 Aug
Set 1 70.00 77.50 82.50 45.00
Set 2 82.50 87.50 92.50 55.00
Set 3 92.50 97.50 105.00 65.00
PR: Set 3 NA #N/A
Bench Press Sat, 20 Jul Sat, 27 Jul Sat, 03 Aug Sat, 10 Aug
Set 1 50.00 52.50 57.50 30.00
Set 2 57.50 60.00 65.00 37.50
Set 3 65.00 67.50 72.50 45.00
PR: Set 3 NA #N/A
Deadlift Mon, 22 Jul Mon, 29 Jul Mon, 05 Aug Mon, 12 Aug
Set 1 95.00 102.50 110.00 57.50
Set 2 110.00 117.50 122.50 72.50
Set 3 122.50 130.00 137.50 87.50
PR: Set 3 NA #N/A
Shoulder Press Tue, 23 Jul Tue, 30 Jul Tue, 06 Aug Tue, 13 Aug
Set 1 35.00 37.50 40.00 20.00
Set 2 40.00 42.50 45.00 27.50
Set 3 45.00 47.50 50.00 32.50
PR: Set 3 NA #N/A
Page 16 of 43 | 07/16/2019
CYCLE 5 16 Aug to 10 Sep 2019
Core Lift
Squat Fri, 16 Aug Fri, 23 Aug Fri, 30 Aug Fri, 06 Sep
Set 1 75.00 80.00 85.00 45.00
Set 2 85.00 92.50 97.50 57.50
Set 3 97.50 102.50 110.00 67.50
PR: Set 3 NA #N/A
Bench Press Sat, 17 Aug Sat, 24 Aug Sat, 31 Aug Sat, 07 Sep
Set 1 50.00 55.00 57.50 30.00
Set 2 57.50 62.50 65.00 40.00
Set 3 65.00 70.00 72.50 47.50
PR: Set 3 NA #N/A
Deadlift Mon, 19 Aug Mon, 26 Aug Mon, 02 Sep Mon, 09 Sep
Set 1 97.50 105.00 112.50 60.00
Set 2 112.50 120.00 127.50 75.00
Set 3 127.50 135.00 142.50 90.00
PR: Set 3 NA #N/A
Shoulder Press Tue, 20 Aug Tue, 27 Aug Tue, 03 Sep Tue, 10 Sep
Set 1 35.00 37.50 42.50 22.50
Set 2 42.50 45.00 47.50 27.50
Set 3 47.50 50.00 52.50 32.50
PR: Set 3 NA #N/A
Page 17 of 43 | 07/16/2019
CYCLE 6 13 Sep to 08 Oct 2019
Core Lift
Squat Fri, 13 Sep Fri, 20 Sep Fri, 27 Sep Fri, 04 Oct
Set 1 77.50 82.50 90.00 47.50
Set 2 90.00 95.00 102.50 60.00
Set 3 102.50 107.50 112.50 72.50
PR: Set 3 NA #N/A
Bench Press Sat, 14 Sep Sat, 21 Sep Sat, 28 Sep Sat, 05 Oct
Set 1 52.50 55.00 60.00 32.50
Set 2 60.00 65.00 67.50 40.00
Set 3 67.50 72.50 75.00 47.50
PR: Set 3 NA #N/A
Deadlift Mon, 16 Sep Mon, 23 Sep Mon, 30 Sep Mon, 07 Oct
Set 1 100.00 110.00 117.50 62.50
Set 2 117.50 125.00 132.50 77.50
Set 3 132.50 140.00 147.50 92.50
PR: Set 3 NA #N/A
Shoulder Press Tue, 17 Sep Tue, 24 Sep Tue, 01 Oct Tue, 08 Oct
Set 1 37.50 40.00 42.50 22.50
Set 2 42.50 45.00 50.00 30.00
Set 3 50.00 52.50 55.00 35.00
PR: Set 3 NA #N/A
Page 18 of 43 | 07/16/2019
CYCLE 7 11 Oct to 05 Nov 2019
Core Lift
Squat Fri, 11 Oct Fri, 18 Oct Fri, 25 Oct Fri, 01 Nov
Set 1 80.00 87.50 92.50 50.00
Set 2 92.50 100.00 105.00 62.50
Set 3 105.00 112.50 117.50 75.00
PR: Set 3 NA #N/A
Bench Press Sat, 12 Oct Sat, 19 Oct Sat, 26 Oct Sat, 02 Nov
Set 1 52.50 57.50 62.50 32.50
Set 2 62.50 65.00 70.00 42.50
Set 3 70.00 75.00 77.50 50.00
PR: Set 3 NA #N/A
Deadlift Mon, 14 Oct Mon, 21 Oct Mon, 28 Oct Mon, 04 Nov
Set 1 105.00 112.50 120.00 65.00
Set 2 120.00 127.50 137.50 80.00
Set 3 137.50 145.00 152.50 97.50
PR: Set 3 NA #N/A
Shoulder Press Tue, 15 Oct Tue, 22 Oct Tue, 29 Oct Tue, 05 Nov
Set 1 40.00 42.50 45.00 25.00
Set 2 45.00 47.50 50.00 30.00
Set 3 50.00 55.00 57.50 35.00
PR: Set 3 NA #N/A
Page 19 of 43 | 07/16/2019
CYCLE 8 08 Nov to 03 Dec 2019
Core Lift
Squat Fri, 08 Nov Fri, 15 Nov Fri, 22 Nov Fri, 29 Nov
Set 1 85.00 90.00 97.50 52.50
Set 2 97.50 102.50 110.00 65.00
Set 3 110.00 117.50 122.50 77.50
PR: Set 3 NA #N/A
Bench Press Sat, 09 Nov Sat, 16 Nov Sat, 23 Nov Sat, 30 Nov
Set 1 55.00 60.00 65.00 35.00
Set 2 65.00 67.50 72.50 42.50
Set 3 72.50 77.50 80.00 50.00
PR: Set 3 NA #N/A
Deadlift Mon, 11 Nov Mon, 18 Nov Mon, 25 Nov Mon, 02 Dec
Set 1 107.50 115.00 125.00 65.00
Set 2 125.00 132.50 140.00 82.50
Set 3 140.00 150.00 157.50 100.00
PR: Set 3 NA #N/A
Shoulder Press Tue, 12 Nov Tue, 19 Nov Tue, 26 Nov Tue, 03 Dec
Set 1 40.00 45.00 47.50 25.00
Set 2 47.50 50.00 52.50 32.50
Set 3 52.50 57.50 60.00 37.50
PR: Set 3 NA #N/A
Page 20 of 43 | 07/16/2019
CYCLE 9 06 Dec to 31 Dec 2019
Core Lift
Squat Fri, 06 Dec Fri, 13 Dec Fri, 20 Dec Fri, 27 Dec
Set 1 87.50 95.00 100.00 55.00
Set 2 100.00 107.50 115.00 67.50
Set 3 115.00 120.00 127.50 80.00
PR: Set 3 NA #N/A
Bench Press Sat, 07 Dec Sat, 14 Dec Sat, 21 Dec Sat, 28 Dec
Set 1 57.50 62.50 65.00 35.00
Set 2 65.00 70.00 75.00 45.00
Set 3 75.00 80.00 82.50 52.50
PR: Set 3 NA #N/A
Deadlift Mon, 09 Dec Mon, 16 Dec Mon, 23 Dec Mon, 30 Dec
Set 1 110.00 120.00 127.50 67.50
Set 2 127.50 137.50 145.00 85.00
Set 3 145.00 152.50 162.50 102.50
PR: Set 3 NA #N/A
Shoulder Press Tue, 10 Dec Tue, 17 Dec Tue, 24 Dec Tue, 31 Dec
Set 1 42.50 45.00 50.00 25.00
Set 2 50.00 52.50 55.00 32.50
Set 3 55.00 57.50 62.50 40.00
PR: Set 3 NA #N/A
Page 21 of 43 | 07/16/2019
CYCLE 10 03 Jan to 28 Jan 2020
Core Lift
Squat Fri, 03 Jan Fri, 10 Jan Fri, 17 Jan Fri, 24 Jan
Set 1 90.00 97.50 105.00 55.00
Set 2 105.00 112.50 117.50 70.00
Set 3 117.50 125.00 132.50 82.50
PR: Set 3 NA #N/A
Bench Press Sat, 04 Jan Sat, 11 Jan Sat, 18 Jan Sat, 25 Jan
Set 1 57.50 62.50 67.50 35.00
Set 2 67.50 72.50 77.50 45.00
Set 3 77.50 80.00 85.00 55.00
PR: Set 3 NA #N/A
Deadlift Mon, 06 Jan Mon, 13 Jan Mon, 20 Jan Mon, 27 Jan
Set 1 115.00 122.50 132.50 70.00
Set 2 132.50 140.00 150.00 87.50
Set 3 150.00 157.50 167.50 105.00
PR: Set 3 NA #N/A
Shoulder Press Tue, 07 Jan Tue, 14 Jan Tue, 21 Jan Tue, 28 Jan
Set 1 45.00 47.50 50.00 27.50
Set 2 50.00 55.00 57.50 35.00
Set 3 57.50 60.00 65.00 40.00
PR: Set 3 NA #N/A
Page 22 of 43 | 07/16/2019
CYCLE 11 31 Jan to 25 Feb 2020
Core Lift
Squat Fri, 31 Jan Fri, 07 Feb Fri, 14 Feb Fri, 21 Feb
Set 1 95.00 100.00 107.50 57.50
Set 2 107.50 115.00 122.50 72.50
Set 3 122.50 130.00 137.50 87.50
PR: Set 3 NA #N/A
Bench Press Sat, 01 Feb Sat, 08 Feb Sat, 15 Feb Sat, 22 Feb
Set 1 60.00 65.00 70.00 37.50
Set 2 70.00 75.00 77.50 47.50
Set 3 77.50 82.50 87.50 55.00
PR: Set 3 NA #N/A
Deadlift Mon, 03 Feb Mon, 10 Feb Mon, 17 Feb Mon, 24 Feb
Set 1 117.50 127.50 135.00 72.50
Set 2 135.00 145.00 152.50 90.00
Set 3 152.50 162.50 172.50 107.50
PR: Set 3 NA #N/A
Shoulder Press Tue, 04 Feb Tue, 11 Feb Tue, 18 Feb Tue, 25 Feb
Set 1 45.00 50.00 52.50 27.50
Set 2 52.50 55.00 60.00 35.00
Set 3 60.00 62.50 67.50 42.50
PR: Set 3 NA #N/A
Page 23 of 43 | 07/16/2019
CYCLE 12 28 Feb to 24 Mar 2020
Core Lift
Squat Fri, 28 Feb Fri, 06 Mar Fri, 13 Mar Fri, 20 Mar
Set 1 97.50 105.00 112.50 60.00
Set 2 112.50 120.00 127.50 75.00
Set 3 127.50 135.00 142.50 90.00
PR: Set 3 NA #N/A
Bench Press Sat, 29 Feb Sat, 07 Mar Sat, 14 Mar Sat, 21 Mar
Set 1 62.50 67.50 72.50 37.50
Set 2 72.50 75.00 80.00 47.50
Set 3 80.00 85.00 90.00 57.50
PR: Set 3 NA #N/A
Deadlift Mon, 02 Mar Mon, 09 Mar Mon, 16 Mar Mon, 23 Mar
Set 1 120.00 130.00 140.00 75.00
Set 2 140.00 147.50 157.50 92.50
Set 3 157.50 167.50 175.00 112.50
PR: Set 3 NA #N/A
Shoulder Press Tue, 03 Mar Tue, 10 Mar Tue, 17 Mar Tue, 24 Mar
Set 1 47.50 50.00 55.00 30.00
Set 2 55.00 57.50 62.50 37.50
Set 3 62.50 65.00 70.00 42.50
PR: Set 3 NA #N/A
Page 24 of 43 | 07/16/2019
CYCLE 13 27 Mar to 21 Apr 2020
Core Lift
Squat Fri, 27 Mar Fri, 03 Apr Fri, 10 Apr Fri, 17 Apr
Set 1 100.00 107.50 115.00 62.50
Set 2 115.00 122.50 132.50 77.50
Set 3 132.50 140.00 147.50 92.50
PR: Set 3 NA #N/A
Bench Press Sat, 28 Mar Sat, 04 Apr Sat, 11 Apr Sat, 18 Apr
Set 1 62.50 67.50 72.50 40.00
Set 2 72.50 77.50 82.50 50.00
Set 3 82.50 87.50 92.50 57.50
PR: Set 3 NA #N/A
Deadlift Mon, 30 Mar Mon, 06 Apr Mon, 13 Apr Mon, 20 Apr
Set 1 125.00 132.50 142.50 75.00
Set 2 142.50 152.50 162.50 95.00
Set 3 162.50 172.50 180.00 115.00
PR: Set 3 NA #N/A
Shoulder Press Tue, 31 Mar Tue, 07 Apr Tue, 14 Apr Tue, 21 Apr
Set 1 50.00 52.50 57.50 30.00
Set 2 57.50 60.00 65.00 37.50
Set 3 65.00 67.50 72.50 45.00
PR: Set 3 NA #N/A
Page 25 of 43 | 07/16/2019
Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 0.50%
26 Apr to 21 May 2019
Wendler Percentages
Week 2 Week 3 Week 4
70% 75% 40%
80% 85% 50%
90% 95% 60%
Weeks 1 to 3 Week 4
47.50 47.50
-13.45% 5.88%
113.36 120.03 5 x 10 3 x 10
35.00 35.00
-11.13% 8.33%
80.02 86.69 5 x 10 3 x 10
65.00 65.00
14.46% 10.33%
151.11 166.71 5x8 3x8
22.50 22.50
10.77% 2.31%
55.40 56.68 5 x 10 3 x 10
Page 26 of 43 | 07/16/2019
24 May to 18 Jun 2019
Wendler Percentages
70% 75% 40%
80% 85% 50%
90% 95% 60%
Weeks 1 to 3 Week 4
50.00 50.00
5.88% -5.77%
129.65 122.17 5 x 10 3 x 10
35.00 35.00
-15.14% -8.89%
83.36 75.95 5 x 10 3 x 10
67.50 67.50
6.52% -26.16%
200.56 148.08 5x8 3x8
25.00 25.00
6.25% 0.00%
63.78 #N/A 5 x 10 3 x 10
Page 27 of 43 | 07/16/2019
21 Jun to 16 Jul 2019
Wendler Percentages
70% 75% 40%
80% 85% 50%
90% 95% 60%
Weeks 1 to 3 Week 4
52.50 52.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
37.50 37.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
70.00 70.00
0.00% 0.00%
#N/A #N/A 5x8 3x8
25.00 25.00
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
Page 28 of 43 | 07/16/2019
19 Jul to 13 Aug 2019
Wendler Percentages
70% 75% 40%
80% 85% 50%
90% 95% 60%
Weeks 1 to 3 Week 4
55.00 55.00
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
37.50 37.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
72.50 72.50
0.00% 0.00%
#N/A #N/A 5x8 3x8
27.50 27.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
Page 29 of 43 | 07/16/2019
16 Aug to 10 Sep 2019
Wendler Percentages
70% 75% 40%
80% 85% 50%
90% 95% 60%
Weeks 1 to 3 Week 4
57.50 57.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
40.00 40.00
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
75.00 75.00
0.00% 0.00%
#N/A #N/A 5x8 3x8
27.50 27.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
Page 30 of 43 | 07/16/2019
13 Sep to 08 Oct 2019
Wendler Percentages
70% 75% 40%
80% 85% 50%
90% 95% 60%
Weeks 1 to 3 Week 4
60.00 60.00
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
40.00 40.00
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
77.50 77.50
0.00% 0.00%
#N/A #N/A 5x8 3x8
30.00 30.00
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
Page 31 of 43 | 07/16/2019
11 Oct to 05 Nov 2019
Wendler Percentages
70% 75% 40%
80% 85% 50%
90% 95% 60%
Weeks 1 to 3 Week 4
62.50 62.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
42.50 42.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
80.00 80.00
0.00% 0.00%
#N/A #N/A 5x8 3x8
30.00 30.00
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
Page 32 of 43 | 07/16/2019
08 Nov to 03 Dec 2019
Wendler Percentages
70% 75% 40%
80% 85% 50%
90% 95% 60%
Weeks 1 to 3 Week 4
65.00 65.00
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
42.50 42.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
82.50 82.50
0.00% 0.00%
#N/A #N/A 5x8 3x8
32.50 32.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
Page 33 of 43 | 07/16/2019
06 Dec to 31 Dec 2019
Wendler Percentages
70% 75% 40%
80% 85% 50%
90% 95% 60%
Weeks 1 to 3 Week 4
67.50 67.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
45.00 45.00
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
85.00 85.00
0.00% 0.00%
#N/A #N/A 5x8 3x8
32.50 32.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
Page 34 of 43 | 07/16/2019
03 Jan to 28 Jan 2020
Wendler Percentages
70% 75% 40%
80% 85% 50%
90% 95% 60%
Weeks 1 to 3 Week 4
70.00 70.00
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
45.00 45.00
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
87.50 87.50
0.00% 0.00%
#N/A #N/A 5x8 3x8
35.00 35.00
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
Page 35 of 43 | 07/16/2019
31 Jan to 25 Feb 2020
Wendler Percentages
70% 75% 40%
80% 85% 50%
90% 95% 60%
Weeks 1 to 3 Week 4
72.50 72.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
47.50 47.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
90.00 90.00
0.00% 0.00%
#N/A #N/A 5x8 3x8
35.00 35.00
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
Page 36 of 43 | 07/16/2019
28 Feb to 24 Mar 2020
Wendler Percentages
70% 75% 40%
80% 85% 50%
90% 95% 60%
Weeks 1 to 3 Week 4
75.00 75.00
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
47.50 47.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
92.50 92.50
0.00% 0.00%
#N/A #N/A 5x8 3x8
37.50 37.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
Page 37 of 43 | 07/16/2019
27 Mar to 21 Apr 2020
Wendler Percentages
70% 75% 40%
80% 85% 50%
90% 95% 60%
Weeks 1 to 3 Week 4
77.50 77.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
50.00 50.00
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
95.00 95.00
0.00% 0.00%
#N/A #N/A 5x8 3x8
37.50 37.50
0.00% 0.00%
#N/A #N/A 5 x 10 3 x 10
Page 38 of 43 | 07/16/2019
CYCLE: 1 2 3 4 5 6 7 8 9 10 11 12 13
26 Apr 2019 24 May 2019 21 Jun 2019 19 Jul 2019 16 Aug 2019 13 Sep 2019 11 Oct 2019 08 Nov 2019 06 Dec 2019 03 Jan 2020 31 Jan 2020 28 Feb 2020 27 Mar 2020
Weight 70.00 300.00
Average Weight 185.00
1RM Projection (Top Workset)
Squat 120.03 122.17 #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Bench Press 86.69 75.95 #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Deadlift 166.71 148.08 #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Shoulder Press 56.68 #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Strength/Weight Ratio
Squat Ratio 1.71 0.41 - - - - - - - - - - -
Bench Press Ratio 1.24 0.25 - - - - - - - - - - -
Deadlift Ratio 2.38 0.49 - - - - - - - - - - -
Shoulder Press Ratio 0.81 - - - - - - - - - - - -
GRAPHS:
Squat Bench Press

122.50 88.00
122.00 86.00
121.50 84.00
121.00 82.00
80.00
120.50
78.00
120.00 76.00
119.50 74.00
119.00 72.00
118.50 70.00
1 9 19 19 19 19 019 19 19 19 02 0 02 0 020 20 19 19 19 19 19 19 19 19 19 20 2 0 02 0 20
20 20 20 l 2 0 g 20 2 20 v 20 c 20 2 2 2 20 20 20 20 l 20 g 20 20 20 v 20 c 20 20 20 2 20
r ay n Ju p ct n n b ar r ay n Ju p ct n n b ar
Ap M 1
Ju 9 Au 3 Se 1 O No De 3 Ja 1
Ja
8
Fe M Ap M 1
Ju 9 Au 3 Se 1 O No De 3 Ja 1
Ja
8
Fe M
26 24 2 1 1 6 1 1 0 8 0 6 0 3 2 27 26 24 2 1 1 6 1 1 0 8 06 0 3 2 2 7
Deadlift Shoulder Press

170.00 60.00
165.00 50.00
160.00 40.00
155.00
30.00
150.00
145.00 20.00
140.00 10.00
135.00 -
9 9 9 19 9 9 9 9 9 0 0 0 20 19 19 19 19 19 19 19 19 19 20 2 0 02 0 20
01 20
1
20
1
20 20
1
20
1
20
1
20
1
20
1
20
2
20
2
20
2
20 20 20 20 l 20 g 20 20 20 v 20 c 20 20 20 20
r2 ay n l g p t v c n n b ar r ay n ep ct an an eb
2
ar
Ap M Ju Ju Au Se Oc No De Ja Ja Fe M Ap M Ju Ju Au S O No De J J F M
26 24 21 19 16 13 11 08 06 03 31 28 27 26 24 21 19 16 13 11 08 06 03 31 28 27
Squat Ratio Bench Press Ratio

2.00 1.40
1.80 1.20
1.60
1.40 1.00
1.20 0.80
1.00
0.80 0.60
0.60 0.40
0.40
0.20 0.20
- -
19 19 19 19 19 19 19 19 19 20 20 20 02
0 1 9 19 19 19 19 19 19 19 19 20 20 20 20
0 0
r 2 ay 2 un 2
0 0 0
l 2 ug 2 ep 2
0 0
t 2 ov 20 20 20 r 2 20 20 20 20 20 l 2 0 20 20 20 v 20 c 20 20 20 20 r 2 0
Ap Ju Oc
c n n b r ay un u ug ep ct n n eb a
M J A S N De 3 Ja Ja Fe M
a Ap M J J A S O No De Ja Ja F M
2 6
2 4 21 19
1 6 1 3 1 1 0 8 0 6 0 3 1 2 8
27 26 24 21 19 16 13 11 08 06 03 31 28 27
Deadlift Ratio Shoulder Press Ratio

3.00 0.90
0.80
2.50
0.70
2.00 0.60
0.50
1.50
0.40
1.00 0.30
0.20
0.50
0.10
- -
9 9 9 9 9 9 19 19 19 20 20 20 20 9 19 19 19 19 19 19 19 19 20 20 20 20
01 01 01 01 01 01 20 v 20 c 20 20 20 20 r 20 20
1
20 20 l 2 0 g 20 20 20 v 20 c 20 20 20 20 r 2 0
r 2 ay 2 un 2 l 2 ug 2 ep 2 ct n n b r ay n ep ct n n b
Ap M J Ju A S O No De Ja Ja Fe M
a Ap M Ju Ju Au S O No De Ja Ja Fe M
a
9 9
26 24 21 1 16 13 11 08 06 03 31 28 27 26 24 21 1 16 13 11 08 06 03 31 28 27
Weight
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00
1 9 19 19 9 9 9 19 19 19 20 20 20 20
20 20 20 01 01 01 20 v 20 c 20 20 20 20 r 20
r ay n l 2 ug 2 ep 2 ct
Ap M Ju Ju A S O No De Jan Jan Feb
M
a
26 24 21 19 16 13 11 08 06 03 31 28 27
format kg
weight 70
olybar 20
barsplit Yes
rounding 2.5
bbb 0.5
startdate 26-Apr-19
ex_one Squat
ex_one_d Fri
ex_one_w 105
ex_one_r 1
ex_one_i 5
ex_two Bench Press
ex_two_d Sat
ex_two_w 75
ex_two_r 1
ex_two_i 2.5
ex_three Deadlift
ex_three_d Mon
ex_three_w 145
ex_three_r 1
ex_three_i 5
ex_four Shoulder Press
ex_four_d Tue
ex_four_w 50
ex_four_r 1
ex_four_i 2.5
ex_one_pr1-1 15
ex_one_pr1-2 10
ex_one_pr1-3 10
ex_one_pr2-1 12
ex_one_pr2-2 12
ex_one_pr2-3 9
ex_one_pr3-1 0
ex_one_pr3-2 0
ex_one_pr3-3 0
ex_one_pr4-1 0
ex_one_pr4-2 0
ex_one_pr4-3 0
ex_one_pr5-1 0
ex_one_pr5-2 0
ex_one_pr5-3 0
ex_one_pr6-1 0
ex_one_pr6-2 0
ex_one_pr6-3 0
ex_one_pr7-1 0
ex_one_pr7-2 0
ex_one_pr7-3 0
ex_one_pr8-1 0
ex_one_pr8-2 0
ex_one_pr8-3 0
ex_one_pr9-1 0
ex_one_pr9-2 0
ex_one_pr9-3 0
ex_one_pr10-1 0
ex_one_pr10-2 0
ex_one_pr10-3 0
ex_one_pr11-1 0
ex_one_pr11-2 0
ex_one_pr11-3 0
ex_one_pr12-1 0
ex_one_pr12-2 0
ex_one_pr12-3 0
ex_one_pr13-1 0
ex_one_pr13-2 0
ex_one_pr13-3 0
ex_two_pr1-1 14
ex_two_pr1-2 10
ex_two_pr1-3 10
ex_two_pr2-1 15
ex_two_pr2-2 10
ex_two_pr2-3 5
ex_two_pr3-1 0
ex_two_pr3-2 0
ex_two_pr3-3 0
ex_two_pr4-1 0
ex_two_pr4-2 0
ex_two_pr4-3 0
ex_two_pr5-1 0
ex_two_pr5-2 0
ex_two_pr5-3 0
ex_two_pr6-1 0
ex_two_pr6-2 0
ex_two_pr6-3 0
ex_two_pr7-1 0
ex_two_pr7-2 0
ex_two_pr7-3 0
ex_two_pr8-1 0
ex_two_pr8-2 0
ex_two_pr8-3 0
ex_two_pr9-1 0
ex_two_pr9-2 0
ex_two_pr9-3 0
ex_two_pr10-1 0
ex_two_pr10-2 0
ex_two_pr10-3 0
ex_two_pr11-1 0
ex_two_pr11-2 0
ex_two_pr11-3 0
ex_two_pr12-1 0
ex_two_pr12-2 0
ex_two_pr12-3 0
ex_two_pr13-1 0
ex_two_pr13-2 0
ex_two_pr13-3 0
ex_three_pr1-1 7
ex_three_pr1-2 9
ex_three_pr1-3 10
ex_three_pr2-1 15
ex_three_pr2-2 15
ex_three_pr2-3 6
ex_three_pr3-1 0
ex_three_pr3-2 0
ex_three_pr3-3 0
ex_three_pr4-1 0
ex_three_pr4-2 0
ex_three_pr4-3 0
ex_three_pr5-1 0
ex_three_pr5-2 0
ex_three_pr5-3 0
ex_three_pr6-1 0
ex_three_pr6-2 0
ex_three_pr6-3 0
ex_three_pr7-1 0
ex_three_pr7-2 0
ex_three_pr7-3 0
ex_three_pr8-1 0
ex_three_pr8-2 0
ex_three_pr8-3 0
ex_three_pr9-1 0
ex_three_pr9-2 0
ex_three_pr9-3 0
ex_three_pr10-1 0
ex_three_pr10-2 0
ex_three_pr10-3 0
ex_three_pr11-1 0
ex_three_pr11-2 0
ex_three_pr11-3 0
ex_three_pr12-1 0
ex_three_pr12-2 0
ex_three_pr12-3 0
ex_three_pr13-1 0
ex_three_pr13-2 0
ex_three_pr13-3 0
ex_four_pr1-1 10
ex_four_pr1-2 11
ex_four_pr1-3 10
ex_four_pr2-1 13
ex_four_pr2-2 13
ex_four_pr2-3 0
ex_four_pr3-1 0
ex_four_pr3-2 0
ex_four_pr3-3 0
ex_four_pr4-1 0
ex_four_pr4-2 0
ex_four_pr4-3 0
ex_four_pr5-1 0
ex_four_pr5-2 0
ex_four_pr5-3 0
ex_four_pr6-1 0
ex_four_pr6-2 0
ex_four_pr6-3 0
ex_four_pr7-1 0
ex_four_pr7-2 0
ex_four_pr7-3 0
ex_four_pr8-1 0
ex_four_pr8-2 0
ex_four_pr8-3 0
ex_four_pr9-1 0
ex_four_pr9-2 0
ex_four_pr9-3 0
ex_four_pr10-1 0
ex_four_pr10-2 0
ex_four_pr10-3 0
ex_four_pr11-1 0
ex_four_pr11-2 0
ex_four_pr11-3 0
ex_four_pr12-1 0
ex_four_pr12-2 0
ex_four_pr12-3 0
ex_four_pr13-1 0
ex_four_pr13-2 0
ex_four_pr13-3 0

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Wendler's 5/3/1 Spreadsheet v1,3 Instructions

Frequently Asked Questions:

What's New in 1.3:

What's New in 1.28:

What's New in 1.27:

Questions 5/3/1 Schedule Statistics Savelog

e version, please check out StrongJournal.com

able AND easy on the eyes.

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

u can select identical days if you

mns if you're not using them

Saving your logfile for uploading to StrongJournal:

3. Click on "Yes" for both prompts

cycle. However this is only useful if you consistently update the

may not be able to offer you any support if your modification

I use Olympic bars weighing: 20

I'd like my Boring But Big to be at: 50%

of my projected 1RM (optional)

kg for: 1 reps (1RM: 105 kg)

Day Matrix Mon Tue Wed Thu Fri

Squat Bench Press

Deadlift Shoulder Press

Squat Ratio Bench Press Ratio

Deadlift Ratio Shoulder Press Ratio

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