5/3/1 WorksheetIMPORTANT: Only Modify the Boxes Highlighted in Grey

Of course, nobody ever wants to use this feature ;)

For 3/5/1 Powerlifting, the rep goals are only in effect for weeks 1 and 3. Week 3's rep goals are calculated based on week 1's estimated 1RM

Progress Tracker

The Progress Tracker is 100% synced with your latest workout numbers. Just enter the number of reps done and the estimated 1RM will be automatically graphed and logged.It requires absolutely no work on your part to maintain. Even if you miss a week, the graph and tracker will be adjusted to correctly reflect this!Furthermore, your highest 1RM to date is always displayed on top of the sheet and of course, is done automatically for you.The only thing that you need to do is enter the number of reps done in the main worksheet!

Note: The Progress Tracker is not yet available to for 3/5/1 Powerlifter. This feature may be added in future updates

Stall Adjustment

What really sets this 5/3/1 Worksheet apart from the every other weekly workout sheet is the Stall Adjustment. As much as we all want never ending progress, there comes a time when we have to readjust or lower the weight. In the past, this can only be done by readjusting your entire workout logs, erasing your past progress, and what if you haveto reset more than once?

This is what the Stall Adjustment is for. Not only will you be able to choose which exercise to reset, but also by how much. This is all done without adjusting the numbers from previous weeks or cycles. Furthermore, all of the weights in successive weeks will be properly adjusted to reflect the amount. You can reset as many times as necessary andeverything will always be correctly adjusted. This includes the Progress Tracker!

To use this feature, simply type any words or letter into the Stall Box next to the appropriate exercise and enter the amount of weight to back off. Your weights for the NEXTcycle will be appropriately adjusted. Weights for the current cycle will remain unchanged.

Rep Goals

Explaination of Rep Goals- In week 1, the rep goal is calculated by adding 5lbs to your working 1RM. If you achieve the rep goal, your estimated 1RM will be at least 5lbs more than your working 1RM In week 2, the rep goal will be generated by adding 5lbs to your previous week's (week 1) estimated 1RM and the same concept works for week 3 if you get the rep goal. - If you are unable to get the number of reps recommended but the estimated 1RM is still greater than your current working 1RM, the following week's rep goal will still be generated by adding 5lbs onto your estimated 1RM.- However, if the estimated 1RM is lower than your current working 1RM at any given week, the rep goal for next week will be calculated such that you will beat your current working 1RM by 5lbs or more.

For Example: Say my current working 1RM is 365 for squat. For week 1, I need to get 5+ for 310. The calculator also tells me that in order to beat my working 1RM of 365 by 5lbs, I will need to get at least 7 reps of 310 which will put me at an estimated 370.If I do get 7 reps, I will have to do 330x6=385 in week 2 to beat my max of 370 because if I only get 330x5, that is still an estimated max of 370.But say I wasn't feeling all that great and only went for the minimum number of 5 reps, that puts my estimated 1RM at 350, which is lower than my current working 1RM of 365. Therefore in week 2, the calculator will again add 5lbs to my current working 1RM of 365 and calculate the rep goal. In this scenario it will be 330x5 which gives an estimated 1RM of 370.

As the weights get higher, it may become necessary to adjust the +5lbs to a higher amount to get a more accurate estimate. You may notice that the rep goal for the next week may give the same 1RM or even a lower 1RM. This is when you should modify the rep goal feature in the Start-Options page.

Disclaimer: The rep goal is for you to play around with and is by no means trying to detract from the idea of 5/3/1. If you don't like it, by all means, ignore it!

Other Features

The Estimators are based on Matt Brzycki's (36*weight)/(37-reps done)

Contains 1 YEAR (52 week) of training support

Credits

Increment Per Cycle:From cycle to cycle, the working 1RMs for Squats and Deadlift will be increased by 10lbs and Press and Bench by 5lbs.You do have the option of changing this to your own preference by editing the cycle increment.

Multi Estimators:The 1RM Calculator gives you a rough 1RM based on the amount of weight done for x number of repsThe Rep Goal Calculator tells you how many reps you need to do with a certain amount of weight to achive a certain 1RMThe Weight Calculator tells you the how much weight you need to do for a certain number of reps to achieve a certain 1RM

Idiot/Accident Proof:I can't remember how many times I had to press Ctrl-Z to recover a formula within a cell that I accidentally deleted. In this worksheet, if you don't need to modify it, you won't beaccidentally delete or change it.

This spreadsheet is intended for personal use only and is in no way affliated with Jim Wendler. It is not intended to teach you the program or training methodologies.Please purchase his 5/3/1 Books if you have not done so already.

Buy 5/3/1

The worksheet is protected by password and is not intended to be modified or changed without my direct consent or approval. The raw version will only be released to serious programmers for debugging, code refactoring, or development of future versions.

5/3/1 Worksheet By Pazienxa

IMPORTANT: Only Modify the Boxes Highlighted in Grey

Of course, nobody ever wants to use this feature ;)

For 3/5/1 Powerlifting, the rep goals are only in effect for weeks 1 and 3. Week 3's rep goals are calculated based on week 1's estimated 1RM

Progress Tracker

The Progress Tracker is 100% synced with your latest workout numbers. Just enter the number of reps done and the estimated 1RM will be automatically graphed and logged.It requires absolutely no work on your part to maintain. Even if you miss a week, the graph and tracker will be adjusted to correctly reflect this!Furthermore, your highest 1RM to date is always displayed on top of the sheet and of course, is done automatically for you.The only thing that you need to do is enter the number of reps done in the main worksheet!

Note: The Progress Tracker is not yet available to for 3/5/1 Powerlifter. This feature may be added in future updates

Stall Adjustment

What really sets this 5/3/1 Worksheet apart from the every other weekly workout sheet is the Stall Adjustment. As much as we all want never ending progress, there comes a time when we have to readjust or lower the weight. In the past, this can only be done by readjusting your entire workout logs, erasing your past progress, and what if you have

This is what the Stall Adjustment is for. Not only will you be able to choose which exercise to reset, but also by how much. This is all done without adjusting the numbers from previous weeks or cycles. Furthermore, all of the weights in successive weeks will be properly adjusted to reflect the amount. You can reset as many times as necessary and

To use this feature, simply type any words or letter into the Stall Box next to the appropriate exercise and enter the amount of weight to back off. Your weights for the NEXTcycle will be appropriately adjusted. Weights for the current cycle will remain unchanged.

Rep Goals

- In week 1, the rep goal is calculated by adding 5lbs to your working 1RM. If you achieve the rep goal, your estimated 1RM will be at least 5lbs more than your working 1RM In week 2, the rep goal will be generated by adding 5lbs to your previous week's (week 1) estimated 1RM and the same concept works for week 3 if you get the rep

- If you are unable to get the number of reps recommended but the estimated 1RM is still greater than your current working 1RM, the following week's rep goal will still

- However, if the estimated 1RM is lower than your current working 1RM at any given week, the rep goal for next week will be calculated such that you will beat your

Say my current working 1RM is 365 for squat. For week 1, I need to get 5+ for 310. The calculator also tells me that in order to beat my working 1RM of 365 by 5lbs, I will

If I do get 7 reps, I will have to do 330x6=385 in week 2 to beat my max of 370 because if I only get 330x5, that is still an estimated max of 370.But say I wasn't feeling all that great and only went for the minimum number of 5 reps, that puts my estimated 1RM at 350, which is lower than my current working 1RM of 365. Therefore in week 2, the calculator will again add 5lbs to my current working 1RM of 365 and calculate the rep goal. In this scenario it will be 330x5 which gives

As the weights get higher, it may become necessary to adjust the +5lbs to a higher amount to get a more accurate estimate. You may notice that the rep goal for the next week may

Disclaimer: The rep goal is for you to play around with and is by no means trying to detract from the idea of 5/3/1. If you don't like it, by all means, ignore it!

Other Features

The Estimators are based on Matt Brzycki's (36*weight)/(37-reps done)

Contains 1 YEAR (52 week) of training support

Credits

From cycle to cycle, the working 1RMs for Squats and Deadlift will be increased by 10lbs and Press and Bench by 5lbs.You do have the option of changing this to your own preference by editing the cycle increment.

The 1RM Calculator gives you a rough 1RM based on the amount of weight done for x number of repsThe Rep Goal Calculator tells you how many reps you need to do with a certain amount of weight to achive a certain 1RMThe Weight Calculator tells you the how much weight you need to do for a certain number of reps to achieve a certain 1RM

I can't remember how many times I had to press Ctrl-Z to recover a formula within a cell that I accidentally deleted. In this worksheet, if you don't need to modify it, you

This spreadsheet is intended for personal use only and is in no way affliated with Jim Wendler. It is not intended to teach you the program or training methodologies.

The worksheet is protected by password and is not intended to be modified or changed without my direct consent or approval. The raw version will only be released to serious

531 Start/OptionsWeight Reps 1RM 90% Multi Estimator

Military 135 5 150 135 Weight Reps 1RMDeadlift 245 1 245 220Bench 205 5 230 205Squat 315 5 355 320

Increment/Cycle Rep Goal IncrementMilitary 5 Military 5Deadlift 10 Deadlift 5Bench 5 Bench 5Squat 10 Squat 5

Note: Information only needs to be entered once. Your

training maxes will be automatically updated in each

cycle.

5/3/1 Program3/5/1 PowerliftersProgress Tracker

5/3/1 Calculator1RM Calculator Rep Goal Calculator

Weight Reps 1RM Weight 1RM Rep

Cycle 1Week 1 3x5 Week 2 3x3

Weight 1RM Weight 1RM

90 95

Military 100 Military 110

115 7 140 7 140 120 7 145

145 155

Deadlift 165 Deadlift 175

185 7 220 6 215 200 5 225

135 145

Bench 155 Bench 165

175 7 210 5 195 185 5 210

210 225

Squat 240 Squat 255

270 7 325 5 305 290 5 325

Cycle 2Week 5 3x5 Week 6 3x3

Weight 1RM Weight 1RM

90 100

Military 105 Military 110

120 7 145 125

145 160

Deadlift 170 Deadlift 180

190 7 230 205

135 145

Bench 160 Bench 170

180 7 215 190

210 225

Squat 245 Squat 260

275 7 330 295

Cycle 3Week 9 3x5 Week 10 3x3

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

Weight 1RM Weight 1RM

95 100

Military 110 Military 115

125 7 150 130

155 165

Deadlift 175 Deadlift 190

200 7 240 210

140 150

Bench 160 Bench 170

185 7 220 195

220 235

Squat 250 Squat 270

285 7 340 300

Cycle 4Week 13 3x5 Week 14 3x3

Weight 1RM Weight 1RM

100 105

Military 115 Military 120

130 7 155 135

160 170

Deadlift 185 Deadlift 195

210 7 250 220

145 155

Bench 165 Bench 175

185 7 220 200

225 240

Squat 260 Squat 275

295 7 355 310

Cycle 5Week 17 3x5 Week 18 3x3

Weight 1RM Weight 1RM

100 110

Military 115 Military 125

130 8 160 140

165 180

Deadlift 190 Deadlift 205

215 7 260 230

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

145 160

Bench 170 Bench 180

190 7 230 205

230 250

Squat 265 Squat 285

300 7 360 320

Cycle 6Week 21 3x5 Week 22 3x3

Weight 1RM Weight 1RM

105 110

Military 120 Military 130

135 8 170 145

170 185

Deadlift 200 Deadlift 210

225 7 270 240

150 160

Bench 175 Bench 185

195 7 235 205

235 255

Squat 275 Squat 290

310 7 370 330

Cycle 7Week 25 3x5 Week 26 3x3

Weight 1RM Weight 1RM

105 115

Military 125 Military 130

140 7 170 150

180 195

Deadlift 205 Deadlift 220

235 7 280 250

155 165

Bench 175 Bench 190

200 7 240 210

245 265

Squat 280 Squat 300

320 7 385 340

Cycle 8

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

Week 29 3x5 Week 30 3x3

Weight 1RM Weight 1RM

110 120

Military 130 Military 135

145 7 175 155

185 200

Deadlift 215 Deadlift 230

240 7 290 255

155 170

Bench 180 Bench 190

205 7 245 215

250 270

Squat 290 Squat 310

325 7 390 345

Cycle 9Week 33 3x5 Week 34 3x3

Weight 1RM Weight 1RM

115 120

Military 130 Military 140

150 7 180 160

190 205

Deadlift 220 Deadlift 235

250 7 300 265

160 170

Bench 185 Bench 195

210 7 250 220

255 275

Squat 295 Squat 315

335 7 400 355

Cycle 10Week 37 3x5 Week 38 3x3

Weight 1RM Weight 1RM

115 125

Military 135 Military 145

155 7 185 160

200 215

Deadlift 230 Deadlift 245

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

260 7 310 275

165 175

Bench 190 Bench 200

215 7 260 225

265 285

Squat 305 Squat 325

345 7 415 365

Cycle 11Week 41 3x5 Week 42 3x3

Weight 1RM Weight 1RM

120 130

Military 140 Military 150

155 8 190 165

205 220

Deadlift 235 Deadlift 250

270 7 325 285

165 180

Bench 190 Bench 205

215 7 260 230

270 290

Squat 310 Squat 330

355 7 425 375

Cycle 12Week 45 3x5 Week 46 3x3

Weight 1RM Weight 1RM

125 135

Military 145 Military 150

160 7 190 170

210 225

Deadlift 245 Deadlift 260

275 7 330 295

170 180

Bench 195 Bench 210

220 7 265 235

275 300

Squat 320 Squat 340

360 7 430 385

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

Cycle 13Week 49 3x5 Week 50 3x3

Weight 1RM Weight 1RM

125 135

Military 145 Military 155

165 7 200 175

220 235

Deadlift 250 Deadlift 270

285 7 340 300

170 185

Bench 200 Bench 210

225 7 270 240

285 305

Squat 325 Squat 350

370 7 445 390

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

v2.0 Created by Pazienxa

Weight Calculator

1RM Reps Weight

Cycle 1Week 3 5/3/1 Week 4 Deload

Weight 1RM Weight Cycle 1 1RM

100 55 Military 135

Military 115 Military 70 Deadlift 220

130 80 Bench 205

165 90 Squat 320

Deadlift 185 Deadlift 110

210 130

155 80

Bench 175 Bench 105

195 125

240 130

Squat 270 Squat 160

305 190

Cycle 2Week 7 5/3/1 Week 8 Deload

Weight 1RM Weight Cycle 2 1RM Stall

105 55 Military 140

Military 120 Military 70 Deadlift 225

135 85 Bench 210

170 90 Squat 325

Deadlift 190 Deadlift 115

215 135

160 85

Bench 180 Bench 105

200 125

245 130

Squat 275 Squat 165

310 195

Cycle 3Week 11 5/3/1 Week 12 Deload

Start/Options

Progress Tracker

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

Weight 1RM Weight Cycle 3 1RM Stall

110 60 Military 145

Military 125 Military 75 Deadlift 235

140 85 Bench 215

175 95 Squat 335

Deadlift 200 Deadlift 120

225 140

160 85

Bench 185 Bench 110

205 130

250 135

Squat 285 Squat 170

320 200

Cycle 4Week 15 5/3/1 Week 16 Deload

Weight 1RM Weight Cycle 4 1RM Stall

115 60 Military 150

Military 130 Military 75 Deadlift 245

145 90 Bench 220

185 100 Squat 345

Deadlift 210 Deadlift 125

235 145

165 90

Bench 185 Bench 110

210 130

260 140

Squat 295 Squat 175

330 205

Cycle 5Week 19 5/3/1 Week 20 Deload

Weight 1RM Weight Cycle 5 1RM Stall

115 60 Military 155

Military 130 Military 80 Deadlift 255

145 95 Bench 225

190 100 Squat 355

Deadlift 215 Deadlift 130

240 155

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

170 90

Bench 190 Bench 115

215 135

265 140

Squat 300 Squat 180

335 215

Cycle 6Week 23 5/3/1 Week 24 Deload

Weight 1RM Weight Cycle 6 1RM Stall

120 65 Military 160

Military 135 Military 80 Deadlift 265

150 95 Bench 230

200 105 Squat 365

Deadlift 225 Deadlift 135

250 160

175 90

Bench 195 Bench 115

220 140

275 145

Squat 310 Squat 185

345 220

Cycle 7Week 27 5/3/1 Week 28 Deload

Weight 1RM Weight Cycle 7 1RM Stall

125 65 Military 165

Military 140 Military 85 Deadlift 275

155 100 Bench 235

205 110 Squat 375

Deadlift 235 Deadlift 140

260 165

175 95

Bench 200 Bench 120

225 140

280 150

Squat 320 Squat 190

355 225

Cycle 8

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

Week 31 5/3/1 Week 32 Deload

Weight 1RM Weight Cycle 8 1RM Stall

130 70 Military 170

Military 145 Military 85 Deadlift 285

160 100 Bench 240

215 115 Squat 385

Deadlift 240 Deadlift 145

270 170

180 95

Bench 205 Bench 120

230 145

290 155

Squat 325 Squat 195

365 230

Cycle 9Week 35 5/3/1 Week 36 Deload

Weight 1RM Weight Cycle 9 1RM Stall

130 70 Military 175

Military 150 Military 90 Deadlift 295

165 105 Bench 245

220 120 Squat 395

Deadlift 250 Deadlift 150

280 175

185 100

Bench 210 Bench 125

235 145

295 160

Squat 335 Squat 200

375 235

Cycle 10Week 39 5/3/1 Week 40 Deload

Weight 1RM Weight Cycle 10 1RM Stall

135 70 Military 180

Military 155 Military 90 Deadlift 305

170 110 Bench 250

230 120 Squat 405

Deadlift 260 Deadlift 155

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

290 185

190 100

Bench 215 Bench 125

240 150

305 160

Squat 345 Squat 205

385 245

Cycle 11Week 43 5/3/1 Week 44 Deload

Weight 1RM Weight Cycle 11 1RM Stall

140 75 Military 185

Military 155 Military 95 Deadlift 315

175 110 Bench 255

235 125 Squat 415

Deadlift 270 Deadlift 160

300 190

190 100

Bench 215 Bench 130

240 155

310 165

Squat 355 Squat 210

395 250

Cycle 12Week 47 5/3/1 Week 48 Deload

Weight 1RM Weight Cycle 12 1RM Stall

145 75 Military 190

Military 160 Military 95 Deadlift 325

180 115 Bench 260

245 130 Squat 425

Deadlift 275 Deadlift 165

310 195

195 105

Bench 220 Bench 130

245 155

320 170

Squat 360 Squat 215

405 255

RepGoal

1RMGoal

Reps Done

RepGoal

1RMGoal

Reps Done

Cycle 13Week 51 5/3/1 Week 52 Deload

Weight 1RM Weight Cycle 13 1RM

145 80 Military 195

Military 165 Military 100 Deadlift 335

185 115 Bench 265

250 135 Squat 435

Deadlift 285 Deadlift 170

320 200

200 105

Bench 225 Bench 135

250 160

325 175

Squat 370 Squat 220

415 260

RepGoal

1RMGoal

Reps Done

10

10

10

10

BackoffAmount

10

10

10

10

10

10

10

10

10

10

10

10

BackoffAmount

BackoffAmount

BackoffAmount

10

10

10

10

10

10

10

10

BackoffAmount

BackoffAmount

10

10

10

10

10

10

10

10

10

10

10

10

BackoffAmount

BackoffAmount

BackoffAmount

10

10

10

10

10

10

10

10

BackoffAmount

BackoffAmount

5/3/1 Progress TrackerNote: Progress tracker is NOT compatible with 3/5/1 Powerlifters

Highest Estimated 1RM to DateMilitary Deadlift Bench

140 215 195

13.045.087.129.1611.213.2415.2817.3219.36 21

.423.4425.4827.5229.56 31

.633.6435.6837.7239.76 41

.843.8445.8847.9249.96 52

275

325

375

425

475

525

575

Deadlift

13.045.087.129.1611.213.2415.2817.3219.36 21

.423.4425.4827.5229.56 31

.633.6435.6837.7239.76 41

.843.8445.8847.9249.96 52

125

127

129

131

133

135

137

139

141

Military

13.045.087.129.1611.213.2415.2817.3219.36 21

.423.4425.4827.5229.56 31

.633.6435.6837.7239.76 41

.843.8445.8847.9249.96 52

155160165170175180185190195200

Bench

13.045.087.129.1611.213.2415.2817.3219.36 21

.423.4425.4827.5229.56 31

.633.6435.6837.7239.76 41

.843.8445.8847.9249.96 52

275

280

285

290

295

300

305

310

Squat

5/3/1 Progress Tracker v1.0

Note: Progress tracker is NOT compatible with 3/5/1 Powerlifters By Pazienxa

Highest Estimated 1RM to DateSquat

305

Cycle

12

34

56

78

91

01

11

21

3

5/3/1 Program3/5/1 Powerlifters

Start/Options

13.045.087.129.1611.213.2415.2817.3219.36 21

.423.4425.4827.5229.56 31

.633.6435.6837.7239.76 41

.843.8445.8847.9249.96 52

275

325

375

425

475

525

575

Deadlift

13.045.087.129.1611.213.2415.2817.3219.36 21

.423.4425.4827.5229.56 31

.633.6435.6837.7239.76 41

.843.8445.8847.9249.96 52

275

280

285

290

295

300

305

310

Squat

Military Deadlift Bench SquatWk 1RM 1RM 1RM 1RM1 140 215 195 305235679

1011131415171819212223252627293031333435373839414243454647495051

3/5/1 Powerlifting1RM Calculator Rep Goal Calculator

Weight Reps 1RM Weight 1RM Rep

Cycle 1Week 1 3x3 Week 2 3x5

Weight 1RM Weight 1RM

95 90Military 110 Military 100

120 6 140 135 115155 145

Deadlift 175 Deadlift 165200 5 225 220 185145 135

Bench 165 Bench 155185 5 210 205 175225 210

Squat 255 Squat 240290 5 325 320 270

Cycle 2Week 5 3x3 Week 6 3x5

Weight 1RM Weight 1RM

100 90Military 110 Military 105

125 6 140 140 120160 145

Deadlift 180 Deadlift 170205 5 215 225 190145 135

Bench 170 Bench 160190 5 205 210 180225 210

Squat 260 Squat 245295 5 310 325 275

Cycle 3Week 9 3x3 Week 10 3x5

Weight 1RM Weight 1RM

100 95Military 115 Military 110

130 6 145 145 125165 155

Deadlift 190 Deadlift 175210 6 230 235 200150 140

Bench 170 Bench 160195 5 210 215 185

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

235 220Squat 270 Squat 250

300 5 320 335 285

Cycle 4Week 13 3x3 Week 14 3x5

Weight 1RM Weight 1RM

105 100Military 120 Military 115

135 6 150 150 130170 160

Deadlift 195 Deadlift 185220 5 235 245 210155 145

Bench 175 Bench 165200 5 210 220 185240 225

Squat 275 Squat 260310 5 330 345 295

Cycle 5Week 17 3x3 Week 18 3x5

Weight 1RM Weight 1RM

110 100Military 125 Military 115

140 6 150 155 130180 165

Deadlift 205 Deadlift 190230 5 240 255 215160 145

Bench 180 Bench 170205 5 215 225 190250 230

Squat 285 Squat 265320 5 340 355 300

Cycle 6Week 21 3x3 Week 22 3x5

Weight 1RM Weight 1RM

110 105Military 130 Military 120

145 5 150 160 135185 170

Deadlift 210 Deadlift 200240 5 255 265 225160 150

Bench 185 Bench 175205 6 225 230 195255 235

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

Squat 290 Squat 275330 5 350 365 310

Cycle 7Week 25 3x3 Week 26 3x5

Weight 1RM Weight 1RM

115 105Military 130 Military 125

150 5 160 165 140195 180

Deadlift 220 Deadlift 205250 5 265 275 235165 155

Bench 190 Bench 175210 6 230 235 200265 245

Squat 300 Squat 280340 5 360 375 320

Cycle 8Week 29 3x3 Week 30 3x5

Weight 1RM Weight 1RM

120 110Military 135 Military 130

155 5 165 170 145200 185

Deadlift 230 Deadlift 215255 5 270 285 240170 155

Bench 190 Bench 180215 5 230 240 205270 250

Squat 310 Squat 290345 5 365 385 325

Cycle 9Week 33 3x3 Week 34 3x5

Weight 1RM Weight 1RM

120 115Military 140 Military 130

160 5 170 175 150205 190

Deadlift 235 Deadlift 220265 5 280 295 250170 160

Bench 195 Bench 185220 5 235 245 210275 255

Squat 315 Squat 295

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

355 5 375 395 335

Cycle 10Week 37 3x3 Week 38 3x5

Weight 1RM Weight 1RM

125 115Military 145 Military 135

160 6 180 180 155215 200

Deadlift 245 Deadlift 230275 5 295 305 260175 165

Bench 200 Bench 190225 5 240 250 215285 265

Squat 325 Squat 305365 5 390 405 345

Cycle 11Week 41 3x3 Week 42 3x5

Weight 1RM Weight 1RM

130 120Military 150 Military 140

165 6 180 185 155220 205

Deadlift 250 Deadlift 235285 5 305 315 270180 165

Bench 205 Bench 190230 5 240 255 215290 270

Squat 330 Squat 310375 5 400 415 355

Cycle 12Week 45 3x3 Week 46 3x5

Weight 1RM Weight 1RM

135 125Military 150 Military 145

170 6 185 190 160225 210

Deadlift 260 Deadlift 245295 5 310 325 275180 170

Bench 210 Bench 195235 5 250 260 220300 275

Squat 340 Squat 320385 5 405 425 360

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

Cycle 13Week 49 3x3 Week 50 3x5

Weight 1RM Weight 1RM

135 125Military 155 Military 145

175 6 190 195 165235 220

Deadlift 270 Deadlift 250300 5 320 335 285185 170

Bench 210 Bench 200240 5 255 265 225305 285

Squat 350 Squat 325390 5 415 435 370

RepGoal

1RMGoal

Reps Done

Singlesx3

Reps Done

3/5/1 Powerlifting v1.0 Created by Pazienxa

Weight Calculator

1RM Reps Weight

Cycle 1Week 3 5/3/1 Week 4 Deload

Weight 1RM Weight Cycle 1 1RM

100 55 MilitaryMilitary 115 Military 70 Deadlift

130 135 80 Bench165 90 Squat

Deadlift 185 Deadlift 110210 220 130155 80

Bench 175 Bench 105195 205 125240 130

Squat 270 Squat 160305 320 190

Cycle 2Week 7 5/3/1 Week 8 Deload

Weight 1RM Weight Cycle 2 1RM

105 55 MilitaryMilitary 120 Military 70 Deadlift

135 140 85 Bench170 90 Squat

Deadlift 190 Deadlift 115215 225 135160 85

Bench 180 Bench 105200 210 125245 130

Squat 275 Squat 165310 325 195

Cycle 3Week 11 5/3/1 Week 12 Deload

Weight 1RM Weight Cycle 3 1RM

110 60 MilitaryMilitary 125 Military 75 Deadlift

140 145 85 Bench175 95 Squat

Deadlift 200 Deadlift 120225 235 140160 85

Bench 185 Bench 110205 215 130

Start/Options

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

250 135Squat 285 Squat 170

320 335 200

Cycle 4Week 15 5/3/1 Week 16 Deload

Weight 1RM Weight Cycle 4 1RM

115 60 MilitaryMilitary 130 Military 75 Deadlift

145 150 90 Bench185 100 Squat

Deadlift 210 Deadlift 125235 245 145165 90

Bench 185 Bench 110210 220 130260 140

Squat 295 Squat 175330 345 205

Cycle 5Week 19 5/3/1 Week 20 Deload

Weight 1RM Weight Cycle 5 1RM

115 60 MilitaryMilitary 130 Military 80 Deadlift

145 155 95 Bench190 100 Squat

Deadlift 215 Deadlift 130240 255 155170 90

Bench 190 Bench 115215 225 135265 140

Squat 300 Squat 180335 355 215

Cycle 6Week 23 5/3/1 Week 24 Deload

Weight 1RM Weight Cycle 6 1RM

120 65 MilitaryMilitary 135 Military 80 Deadlift

150 160 95 Bench200 105 Squat

Deadlift 225 Deadlift 135250 265 160175 90

Bench 195 Bench 115220 230 140275 145

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

Squat 310 Squat 185345 365 220

Cycle 7Week 27 5/3/1 Week 28 Deload

Weight 1RM Weight Cycle 7 1RM

125 65 MilitaryMilitary 140 Military 85 Deadlift

155 165 100 Bench205 110 Squat

Deadlift 235 Deadlift 140260 275 165175 95

Bench 200 Bench 120225 235 140280 150

Squat 320 Squat 190355 375 225

Cycle 8Week 31 5/3/1 Week 32 Deload

Weight 1RM Weight Cycle 8 1RM

130 70 MilitaryMilitary 145 Military 85 Deadlift

160 170 100 Bench215 115 Squat

Deadlift 240 Deadlift 145270 285 170180 95

Bench 205 Bench 120230 240 145290 155

Squat 325 Squat 195365 385 230

Cycle 9Week 35 5/3/1 Week 36 Deload

Weight 1RM Weight Cycle 9 1RM

130 70 MilitaryMilitary 150 Military 90 Deadlift

165 175 105 Bench220 120 Squat

Deadlift 250 Deadlift 150280 295 175185 100

Bench 210 Bench 125235 245 145295 160

Squat 335 Squat 200

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

375 395 235

Cycle 10Week 39 5/3/1 Week 40 Deload

Weight 1RM Weight Cycle 10 1RM

135 70 MilitaryMilitary 155 Military 90 Deadlift

170 180 110 Bench230 120 Squat

Deadlift 260 Deadlift 155290 305 185190 100

Bench 215 Bench 125240 250 150305 160

Squat 345 Squat 205385 405 245

Cycle 11Week 43 5/3/1 Week 44 Deload

Weight 1RM Weight Cycle 11 1RM

140 75 MilitaryMilitary 155 Military 95 Deadlift

175 185 110 Bench235 125 Squat

Deadlift 270 Deadlift 160300 315 190190 100

Bench 215 Bench 130240 255 155310 165

Squat 355 Squat 210395 415 250

Cycle 12Week 47 5/3/1 Week 48 Deload

Weight 1RM Weight Cycle 12 1RM

145 75 MilitaryMilitary 160 Military 95 Deadlift

180 190 115 Bench245 130 Squat

Deadlift 275 Deadlift 165310 325 195195 105

Bench 220 Bench 130245 260 155320 170

Squat 360 Squat 215405 425 255

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

RepGoal

1RMGoal

Reps Done

Singlesx2

Cycle 13Week 51 5/3/1 Week 52 Deload

Weight 1RM Weight Cycle 13 1RM

145 80 MilitaryMilitary 165 Military 100 Deadlift

185 195 115 Bench250 135 Squat

Deadlift 285 Deadlift 170320 335 200200 105

Bench 225 Bench 135250 265 160325 175

Squat 370 Squat 220415 435 260

RepGoal

1RMGoal

Reps Done

Singlesx2

Cycle 1 1RM

135220205320

Cycle 2 1RM Stall

140 10225 10210 10325 10

Cycle 3 1RM Stall

145 10235 10215 10335 10

BackoffAmount

BackoffAmount

Cycle 4 1RM Stall

150 10245 10220 10345 10

Cycle 5 1RM Stall

155 10255 10225 10355 10

Cycle 6 1RM Stall

160 10265 10230 10365 10

BackoffAmount

BackoffAmount

BackoffAmount

Cycle 7 1RM Stall

165 10275 10235 10375 10

Cycle 8 1RM Stall

170 10285 10240 10385 10

Cycle 9 1RM Stall

175 10295 10245 10395 10

BackoffAmount

BackoffAmount

BackoffAmount

Cycle 10 1RM Stall

180 10305 10250 10405 10

Cycle 11 1RM Stall

185 10315 10255 10415 10

Cycle 12 1RM Stall

190 10325 10260 10425 10

BackoffAmount

BackoffAmount

BackoffAmount

Cycle 13 1RM

195335265435

V1.0 Completed Caculators

V1.1

V1.2

V2.0

Updated rounding in Rep Goals resulting in higher accuracyAdded a Rep Req'd Calculator

Added a Multi Calculator which includes weightsAdded Cycle Clear Button and Button to Clear all entries. (MACROS needs to be enabled to run this feature)Added a "Shades" Version of Spreadsheet

Removed macros which was experiencing compatibility issues across different OS and Excel versionsRemoved colour codesAdded Progress TrackerAdded Stalling adjustmentsImproved ease of use for various estimatorsAdded a Start Page where initial starting weights and stats are enteredAddition of Hyperlinking3/5/1 Powerlifting Calculator Added Adjusted Width of cells to prevent resolve the issue of ####

Completed Caculators

Added Cycle Clear Button and Button to Clear all entries. (MACROS needs to be enabled to run this feature)

Removed macros which was experiencing compatibility issues across different OS and Excel versions