Wendler Strength Starter 1

8/12/2019 Wendler Strength Starter 1

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Wendler's 5/3/1 Spreadsheet v1.28 InstructionsBy Jon K / Poteto

Latest Version:

Suggestions:

Thanks for downloading. This spreadsheet was designed to be easy to use, functional, customizable A

Disclaimer:

This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy hi

This is not intended to teach you about the 5/3/1 program. I do not earn any money (nor want to) fro

Frequently Asked Questions:

1. Can I change the spreadsheet to a 3 / 2 / 1 / etc day template?The spreadsheet currentlyonly supports a 4 day template, with each lift performed per day. You can s

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 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 y

[email protected]

Buy Jim Wendler's 5/3/1 e-Book here

http://www.mediafire.com/531spreadsheet
mailto:[email protected]://www.flexcart.com/members/elitefts/default.asp?pid=2976http://www.mediafire.com/531spreadsheethttp://www.mediafire.com/531spreadsheethttp://www.flexcart.com/members/elitefts/default.asp?pid=2976mailto:[email protected]


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Questions 5/3/1 Schedule Statistics

D easy on the eyes.

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

this spreadsheet or from your purchase of the e-Book from this link.

elect identical days if you

v1.28

v1.27

ou're not using them

CLICK TO GO


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Instructions:

1.

2.

3. Please feel free to modify the spreadsheet to your requirements. However, please note that I may notspreadsheet.

The statistics page tracks your performance on the top workset (1+) of the third week of each cycle. Ho

performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requir

(on the statistics page in blue). The graphs provide an easy visual way to monitor your increases in stre

Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own p

at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.


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e able to offer you any support if your modification breaks the

wever this is only useful if you consistently update the repetitions

es your bodyweight to be entered at the beginning of every cycle

gth as you progress through 5/3/1.

ge so you can bring printouts to the gym and leave your notebook


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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:Bench Press:

Squat:

Deadlift:

Shoulder Press:

5/3/1 progression:

I will increase my lifts every cycle (4 weeks) by:

Bench Press:

Squat:

Deadlift:

Shoulder Press:


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one, a


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lbs

lbs

45 lbs

Full weight + bar

5 lbs

50% of my projected 1RM (optional)

Bench Press on

Squat on

Deadlift on

Shoulder Press on

225 lbs for: 1 reps (1RM: 225




10 lbs

20 lbs

20 lbs

10 lbs


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e me o my sc e u e


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lbs)

lbs)

lbs)

lbs)


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Week 1:3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

CYCLE 1

Core Lift 1RM 90%

Bench Press 225 203 Week 1 Week 2 Week 3 Week 4

Squat 315 284 65% 70% 75% 40%

Deadlift 425 383 75% 80% 85% 50%

Shoulder Press 165 149 85% 90% 95% 60%

Core Lift

Bench Press Sat, 00 Jan Sat, 07 Jan Sat, 14 Jan Sat, 21 Jan Weeks 1 to 3

Set 1 130.00 140.00 150.00 80.00 100.00

Set 2 150.00 160.00 170.00 100.00

Set 3 170.00 180.00 190.00 120.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10

Squat #N/A #N/A #N/A #N/A

Set 1 185.00 200.00 215.00 115.00 140.00

Set 2 215.00 225.00 240.00 140.00

Set 3 240.00 255.00 270.00 170.00 0.00% 0.00%


Deadlift #N/A #N/A #N/A #N/A

Set 1 250.00 270.00 285.00 155.00 190.00

Set 2 285.00 305.00 325.00 190.00

Set 3 325.00 345.00 365.00 230.00 0.00% 0.00%


Shoulder Press #N/A #N/A #N/A #N/A

Set 1 95.00 105.00 110.00 60.00 75.00

Set 2 110.00 120.00 125.00 75.00

Set 3 125.00 135.00 140.00 90.00 0.00% 0.00%


Boring But Big: 50.

#N/A

Wendler Percentages

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Week 1:3x5+ Week 2: 3x3+ 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.

CYCLE 2

Core Lift 1RM 90%


Squat 337 304 65% 70% 75% 40%

Deadlift 447 403 75% 80% 85% 50%

Shoulder Press 176 159 85% 90% 95% 60%

Core LiftBench Press Sat, 28 Jan Sat, 04 Feb Sat, 11 Feb Sat, 18 Feb Weeks 1 to 3

Set 1 140.00 150.00 160.00 85.00 105.00

Set 2 160.00 170.00 180.00 105.00

Set 3 180.00 190.00 200.00 130.00 0.00% 0.00%



Set 1 195.00 210.00 230.00 120.00 150.00

Set 2 230.00 245.00 260.00 150.00

Set 3 260.00 275.00 290.00 180.00 0.00% 0.00%



Set 1 260.00 280.00 300.00 160.00 200.00

Set 2 300.00 320.00 340.00 200.00

Set 3 340.00 360.00 380.00 240.00 0.00% 0.00%



Set 1 105.00 110.00 120.00 65.00 80.00

Set 2 120.00 125.00 135.00 80.00

Set 3 135.00 145.00 150.00 95.00 0.00% 0.00%


#N/A

Wendler Percentages

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CYCLE 3

Core Lift 1RM 90%


Squat 359 324 65% 70% 75% 40%

Deadlift 469 423 75% 80% 85% 50%

Shoulder Press 187 169 85% 90% 95% 60%

Core LiftBench Press Sat, 25 Feb Sat, 03 Mar Sat, 10 Mar Sat, 17 Mar Weeks 1 to 3

Set 1 145.00 155.00 165.00 90.00 110.00

Set 2 165.00 180.00 190.00 110.00

Set 3 190.00 200.00 210.00 135.00 0.00% 0.00%



Set 1 210.00 225.00 245.00 130.00 160.00

Set 2 245.00 260.00 275.00 160.00

Set 3 275.00 290.00 305.00 195.00 0.00% 0.00%



Set 1 275.00 295.00 315.00 170.00 210.00

Set 2 315.00 340.00 360.00 210.00

Set 3 360.00 380.00 400.00 255.00 0.00% 0.00%



Set 1 110.00 120.00 125.00 65.00 85.00

Set 2 125.00 135.00 145.00 85.00

Set 3 145.00 150.00 160.00 100.00 0.00% 0.00%


Wendler Percentages

#N/A

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CYCLE 4

Core Lift 1RM 90%


Squat 382 344 65% 70% 75% 40%

Deadlift 492 443 75% 80% 85% 50%

Shoulder Press 198 179 85% 90% 95% 60%

Core LiftBench Press Sat, 24 Mar Sat, 31 Mar Sat, 07 Apr Sat, 14 Apr Weeks 1 to 3

Set 1 150.00 165.00 175.00 95.00 115.00

Set 2 175.00 185.00 200.00 115.00

Set 3 200.00 210.00 220.00 140.00 0.00% 0.00%



Set 1 225.00 240.00 260.00 135.00 170.00

Set 2 260.00 275.00 290.00 170.00

Set 3 290.00 310.00 325.00 205.00 0.00% 0.00%



Set 1 290.00 310.00 330.00 175.00 220.00

Set 2 330.00 355.00 375.00 220.00

Set 3 375.00 400.00 420.00 265.00 0.00% 0.00%



Set 1 115.00 125.00 135.00 70.00 90.00

Set 2 135.00 145.00 150.00 90.00

Set 3 150.00 160.00 170.00 105.00 0.00% 0.00%


Wendler Percentages

#N/A

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CYCLE 5

Core Lift 1RM 90%


Squat 404 364 65% 70% 75% 40%

Deadlift 514 463 75% 80% 85% 50%

Shoulder Press 209 189 85% 90% 95% 60%

Core LiftBench Press Sat, 21 Apr Sat, 28 Apr Sat, 05 May Sat, 12 May Weeks 1 to 3

Set 1 160.00 170.00 180.00 95.00 120.00

Set 2 180.00 195.00 205.00 120.00

Set 3 205.00 220.00 230.00 145.00 0.00% 0.00%



Set 1 235.00 255.00 275.00 145.00 180.00

Set 2 275.00 290.00 310.00 180.00

Set 3 310.00 325.00 345.00 220.00 0.00% 0.00%



Set 1 300.00 325.00 345.00 185.00 230.00

Set 2 345.00 370.00 395.00 230.00

Set 3 395.00 415.00 440.00 280.00 0.00% 0.00%



Set 1 125.00 130.00 140.00 75.00 95.00

Set 2 140.00 150.00 160.00 95.00

Set 3 160.00 170.00 180.00 115.00 0.00% 0.00%


Wendler Percentages

#N/A

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CYCLE 6

Core Lift 1RM 90%


Squat 426 384 65% 70% 75% 40%

Deadlift 536 483 75% 80% 85% 50%

Shoulder Press 221 199 85% 90% 95% 60%

Core LiftBench Press Sat, 19 May Sat, 26 May Sat, 02 Jun Sat, 09 Jun Weeks 1 to 3

Set 1 165.00 175.00 190.00 100.00 125.00

Set 2 190.00 200.00 215.00 125.00

Set 3 215.00 225.00 240.00 150.00 0.00% 0.00%



Set 1 250.00 270.00 290.00 155.00 190.00

Set 2 290.00 305.00 325.00 190.00

Set 3 325.00 345.00 365.00 230.00 0.00% 0.00%



Set 1 315.00 340.00 360.00 195.00 240.00

Set 2 360.00 385.00 410.00 240.00

Set 3 410.00 435.00 460.00 290.00 0.00% 0.00%



Set 1 130.00 140.00 150.00 80.00 100.00

Set 2 150.00 160.00 170.00 100.00

Set 3 170.00 180.00 190.00 120.00 0.00% 0.00%


#N/A

Wendler Percentages

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CYCLE 7

Core Lift 1RM 90%


Squat 448 404 65% 70% 75% 40%

Deadlift 558 503 75% 80% 85% 50%

Shoulder Press 232 209 85% 90% 95% 60%

Core LiftBench Press Sat, 16 Jun Sat, 23 Jun Sat, 30 Jun Sat, 07 Jul Weeks 1 to 3

Set 1 170.00 185.00 195.00 105.00 130.00

Set 2 195.00 210.00 225.00 130.00

Set 3 225.00 235.00 250.00 160.00 0.00% 0.00%



Set 1 260.00 280.00 305.00 160.00 200.00

Set 2 305.00 325.00 345.00 200.00

Set 3 345.00 365.00 385.00 240.00 0.00% 0.00%



Set 1 325.00 350.00 375.00 200.00 250.00

Set 2 375.00 400.00 425.00 250.00

Set 3 425.00 450.00 475.00 300.00 0.00% 0.00%



Set 1 135.00 145.00 155.00 85.00 105.00

Set 2 155.00 165.00 175.00 105.00

Set 3 175.00 190.00 200.00 125.00 0.00% 0.00%


#N/A

Wendler Percentages

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CYCLE 8

Core Lift 1RM 90%


Squat 471 424 65% 70% 75% 40%

Deadlift 581 523 75% 80% 85% 50%

Shoulder Press 243 219 85% 90% 95% 60%

Core LiftBench Press Sat, 14 Jul Sat, 21 Jul Sat, 28 Jul Sat, 04 Aug Weeks 1 to 3

Set 1 175.00 190.00 205.00 110.00 135.00

Set 2 205.00 220.00 230.00 135.00

Set 3 230.00 245.00 260.00 165.00 0.00% 0.00%



Set 1 275.00 295.00 320.00 170.00 210.00

Set 2 320.00 340.00 360.00 210.00

Set 3 360.00 380.00 400.00 255.00 0.00% 0.00%



Set 1 340.00 365.00 390.00 210.00 260.00

Set 2 390.00 420.00 445.00 260.00

Set 3 445.00 470.00 495.00 315.00 0.00% 0.00%



Set 1 140.00 155.00 165.00 85.00 110.00

Set 2 165.00 175.00 185.00 110.00

Set 3 185.00 195.00 210.00 130.00 0.00% 0.00%


Wendler Percentages

#N/A

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CYCLE 9

Core Lift 1RM 90%


Squat 493 444 65% 70% 75% 40%

Deadlift 603 543 75% 80% 85% 50%

Shoulder Press 254 229 85% 90% 95% 60%

Core LiftBench Press Sat, 11 Aug Sat, 18 Aug Sat, 25 Aug Sat, 01 Sep Weeks 1 to 3

Set 1 185.00 200.00 210.00 115.00 140.00

Set 2 210.00 225.00 240.00 140.00

Set 3 240.00 255.00 270.00 170.00 0.00% 0.00%



Set 1 290.00 310.00 335.00 175.00 220.00

Set 2 335.00 355.00 375.00 220.00

Set 3 375.00 400.00 420.00 265.00 0.00% 0.00%



Set 1 355.00 380.00 405.00 215.00 270.00

Set 2 405.00 435.00 460.00 270.00

Set 3 460.00 490.00 515.00 325.00 0.00% 0.00%



Set 1 150.00 160.00 170.00 90.00 115.00

Set 2 170.00 185.00 195.00 115.00

Set 3 195.00 205.00 215.00 135.00 0.00% 0.00%


#N/A

Wendler Percentages

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CYCLE 10

Core Lift 1RM 90%


Squat 515 464 65% 70% 75% 40%

Deadlift 625 563 75% 80% 85% 50%

Shoulder Press 265 239 85% 90% 95% 60%

Core LiftBench Press Sat, 08 Sep Sat, 15 Sep Sat, 22 Sep Sat, 29 Sep Weeks 1 to 3

Set 1 190.00 205.00 220.00 115.00 145.00

Set 2 220.00 235.00 250.00 145.00

Set 3 250.00 265.00 280.00 175.00 0.00% 0.00%



Set 1 300.00 325.00 350.00 185.00 230.00

Set 2 350.00 370.00 395.00 230.00

Set 3 395.00 415.00 440.00 280.00 0.00% 0.00%



Set 1 365.00 395.00 420.00 225.00 280.00

Set 2 420.00 450.00 480.00 280.00

Set 3 480.00 505.00 535.00 340.00 0.00% 0.00%



Set 1 155.00 165.00 180.00 95.00 120.00

Set 2 180.00 190.00 205.00 120.00

Set 3 205.00 215.00 225.00 145.00 0.00% 0.00%


Wendler Percentages

#N/A

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CYCLE 11

Core Lift 1RM 90%


Squat 537 484 65% 70% 75% 40%

Deadlift 647 583 75% 80% 85% 50%

Shoulder Press 276 249 85% 90% 95% 60%

Core LiftBench Press Sat, 06 Oct Sat, 13 Oct Sat, 20 Oct Sat, 27 Oct Weeks 1 to 3

Set 1 195.00 210.00 225.00 120.00 150.00

Set 2 225.00 240.00 255.00 150.00

Set 3 255.00 270.00 285.00 180.00 0.00% 0.00%



Set 1 315.00 340.00 365.00 195.00 240.00

Set 2 365.00 385.00 410.00 240.00

Set 3 410.00 435.00 460.00 290.00 0.00% 0.00%



Set 1 380.00 410.00 435.00 235.00 290.00

Set 2 435.00 465.00 495.00 290.00

Set 3 495.00 525.00 555.00 350.00 0.00% 0.00%



Set 1 160.00 175.00 185.00 100.00 125.00

Set 2 185.00 200.00 210.00 125.00

Set 3 210.00 225.00 235.00 150.00 0.00% 0.00%


#N/A

Wendler Percentages

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CYCLE 12

Core Lift 1RM 90%


Squat 559 504 65% 70% 75% 40%

Deadlift 669 603 75% 80% 85% 50%

Shoulder Press 287 259 85% 90% 95% 60%

Core LiftBench Press Sat, 03 Nov Sat, 10 Nov Sat, 17 Nov Sat, 24 Nov Weeks 1 to 3

Set 1 205.00 220.00 235.00 125.00 155.00

Set 2 235.00 250.00 265.00 155.00

Set 3 265.00 280.00 295.00 190.00 0.00% 0.00%



Set 1 325.00 350.00 380.00 200.00 250.00

Set 2 380.00 405.00 430.00 250.00

Set 3 430.00 455.00 480.00 300.00 0.00% 0.00%



Set 1 390.00 420.00 450.00 240.00 300.00

Set 2 450.00 480.00 510.00 300.00

Set 3 510.00 540.00 570.00 360.00 0.00% 0.00%



Set 1 170.00 180.00 195.00 105.00 130.00

Set 2 195.00 205.00 220.00 130.00

Set 3 220.00 235.00 245.00 155.00 0.00% 0.00%


Wendler Percentages

#N/A

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CYCLE 13

Core Lift 1RM 90%


Squat 582 524 65% 70% 75% 40%

Deadlift 692 623 75% 80% 85% 50%

Shoulder Press 298 269 85% 90% 95% 60%

Core LiftBench Press Sat, 01 Dec Sat, 08 Dec Sat, 15 Dec Sat, 22 Dec Weeks 1 to 3

Set 1 210.00 225.00 240.00 130.00 160.00

Set 2 240.00 260.00 275.00 160.00

Set 3 275.00 290.00 305.00 195.00 0.00% 0.00%



Set 1 340.00 365.00 395.00 210.00 260.00

Set 2 395.00 420.00 445.00 260.00

Set 3 445.00 470.00 495.00 315.00 0.00% 0.00%



Set 1 405.00 435.00 465.00 250.00 310.00

Set 2 465.00 500.00 530.00 310.00

Set 3 530.00 560.00 590.00 375.00 0.00% 0.00%



Set 1 175.00 190.00 200.00 105.00 135.00

Set 2 200.00 215.00 230.00 135.00

Set 3 230.00 240.00 255.00 160.00 0.00% 0.00%


#N/A

Wendler Percentages

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Documents

Wendler Strength Starter 1