wendler 5-3-1

By Poteto

Hello and thank you for downloading! This spreadsheet was designed to be easy to use, functional, customizable AND easy on the eyes. This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to learn more about 5/3/1.This is not intended to teach you about the 5/3/1 program.

Features:1. Both kg and lbs work on this spreadsheet.2. 1RM calculator.3. Choose your own increments per cycle or stick with Wendler's 10 and 5 lbs.4. Enter the weight of the barbell at your gym. Most gyms should use 45 lbs or 20kg barbells (which have a difference of about 1 lb or about 0.9kg).5. Choose between displaying the full weight of the set (i.e. barbell plus all weights) or only one side (easier to remember).6. Rounding to the nearest multiple of your choice.7.8. An option to choose your own workout days (finally!) and re-order the workout.9. Statistics page with fancypants graphs.

10. Don't like something? Change it.

Instructions:1.2.2.3.4.5.6.7.8.9.

10.11.

12.

13. Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offer you any support if your modification breaks the spreadsheet.

Wendler's 5/3/1 Spreadsheet v1.2

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

The spreadsheet currently only supports a 4 day template, with each lift performed per day. You can select identical days if you perform more than one lift per day on the "Days worked out" table (Inputs page).

Displays a full year's worth of cycles, in a readily printable format. Each cycle is printed on its own page.

Enter your best, consistent numbers per lift (weight including the bar and repetitions performed) to arrive at your theoretical 1RM.You can rearrange your lifts if you'd like. Simply re-arrange or even type something else.Enter your bodyweight on the first day of 5/3/1. This is so you can monitor your strength to weight ratio as you progress through the 5/3/1 program.Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this ONLY affects the input page).Stick with Wendler's increments or enter your own.Enter the weight of the barbell that you use.Choose if you'd prefer having the weights shown per side of the barbell, or in aggregate.Choose your preferred rounding value. For example, if I wanted weights shown in only multiples of 10 lbs, I would enter 10 here.When are you starting 5/3/1? Enter here. Note that this day must correspond with your first lift entered in #2. Choose your workout days. This must be a consistent day for each lift, e.g. if you first squat on Monday, then all Mondays in the 13 cycles must be squats.And you're done! View your completed 5/3/1 schedule here.Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can bring printouts to the gym and leave 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.

The statistics page tracks your performance on the top workset (1+) of the third week of each cycle. However this is only useful if you consistently update the repetitions performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires your bodyweight to be entered at the beginning of every cycle (on the input page). The graphs provide an easy visual way to monitor your increases in strength as you progress through 5/3/1.

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CLICK TO GO

Hello and thank you for downloading! This spreadsheet was designed to be easy to use, functional, customizable AND easy on the eyes. This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to learn more about 5/3/1.

Enter the weight of the barbell at your gym. Most gyms should use 45 lbs or 20kg barbells (which have a difference of about 1 lb or about 0.9kg).Choose between displaying the full weight of the set (i.e. barbell plus all weights) or only one side (easier to remember).

Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offer you any support if your modification breaks the spreadsheet.

Inputs 5/3/1 Schedule Statistics

, with each lift performed per day. You can select identical days if you perform more than one lift per day on the "Days worked

, in a readily printable format. Each cycle is printed on its own page.

Enter your best, consistent numbers per lift (weight including the bar and repetitions performed) to arrive at your theoretical 1RM.You can rearrange your lifts if you'd like. Simply re-arrange or even type something else.Enter your bodyweight on the first day of 5/3/1. This is so you can monitor your strength to weight ratio as you progress through the 5/3/1 program.Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this ONLY affects the input page).

Choose if you'd prefer having the weights shown per side of the barbell, or in aggregate.Choose your preferred rounding value. For example, if I wanted weights shown in only multiples of 10 lbs, I would enter 10 here.When are you starting 5/3/1? Enter here. Note that this day must correspond with your first lift entered in #2. Choose your workout days. This must be a consistent day for each lift, e.g. if you first squat on Monday, then all Mondays in the 13 cycles must be squats.

Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can bring printouts to the gym and leave 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.

The statistics page tracks your performance on the top workset (1+) of the third week of each cycle. However this is only useful if you consistently update the repetitions performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires your bodyweight to be entered at the beginning of every cycle (on the input page). The graphs provide an easy visual way to monitor your increases in strength as you progress through 5/3/1.

Core Lifts 1RM Calculator Weight Reps 1RM RoundSquat 1,000.00 3.00 1,058.87 1,059 Bench Press 500.00 3.00 529.44 529 Deadlift 800.00 3.00 847.10 847 Shoulder Press 400.00 3.00 423.55 424

Bodyweight on: 10-Jan-11 7-Feb-11 7-Mar-11 4-Apr-11 300.00

Control PanelUnit of measurement: lbs

Increment: Squat 10 lbsIncrement: Bench Press 5 lbs

Increment: Deadlift 10 lbsIncrement: Shoulder Press 5 lbs

Weight of the bar: 45 lbsShow full weight: Yes

Round to nearest: 5 lbs

Date Commencing 5/3/1: 10-Jan-11 is a Monday

COL LOOKUP LOOK UP VALUE DATEDays worked out: Mon 2 0 Mon

Wed 2 WedFri 4 Fri

Sun 6 Sun

Day Matrix Mon Tue WedMon 0 6 5Tue 1 0 6Wed 2 1 0Thu 3 2 1Fri 4 3 2Sat 5 4 3Sun 6 5 4

This table looks up the day matrix for the distance away from the first work day. The implementation currently only supports days within the same week of the first day in cell B22.

Note:If you select no, be aware that the overall weight you lift will be slightly less than if you had used the full weight. To remedy this, use a lower rounding value.

B16

Note: If you select no, be aware that the overall weight you lift will be slightly less than if you had used the full weight. To remedy this, use a lower rounding value.

E21


Legend

Blue - Input cell- Formula cell (feel free to modify if you are familiar with Excel formulas)

2-May-11 30-May-11 27-Jun-11 25-Jul-11 22-Aug-11 19-Sep-11

Thu Fri Sat Sun4 3 2 15 4 3 26 5 4 30 6 5 41 0 6 52 1 0 63 2 1 0

Black/Grey


This matrix shows the distance of the other days relative to the day in the column. For example, Friday is one day away from Thursday, hence a 1 value in the Fri-Thu cell (x y)

Note:If you select no, be aware that the overall weight you lift will be slightly less than if you had used the full weight. To remedy this, use a lower rounding value.

I27

This matrix shows the distance of the other days relative to the day in the column. For example, Friday is one day away from Thursday, hence a 1 value in the Fri-Thu cell (x y)

- Input cell- Formula cell (feel free to modify if you are familiar with Excel formulas)

17-Oct-11 14-Nov-11 12-Dec-11

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CYCLE 1 10 Jan to 06 Feb 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,059 953 Week 1 Week 2 Week 3 Week 4Bench Press 529 476 65% 70% 75% 40%Deadlift 847 762 75% 80% 85% 50%Shoulder Press 424 382 85% 90% 95% 60%Core LiftSquat Mon, 10 Jan Mon, 17 Jan Mon, 24 Jan Mon, 31 Jan

Set 1 620 665 715 380 Set 2 715 760 810 475 Set 3 810 860 905 570

PR: Set 3 10 NABench Press Wed, 12 Jan Wed, 19 Jan Wed, 26 Jan Wed, 02 Feb

Set 1 310 335 355 190 Set 2 355 380 405 240 Set 3 405 430 450 285

PR: Set 3 NADeadlift Fri, 14 Jan Fri, 21 Jan Fri, 28 Jan Fri, 04 Feb

Set 1 495 535 570 305 Set 2 570 610 650 380 Set 3 650 685 725 455

PR: Set 3 NAShoulder Press Sun, 16 Jan Sun, 23 Jan Sun, 30 Jan Sun, 06 Feb

Set 1 250 265 285 155 Set 2 285 305 325 190 Set 3 325 345 365 230

PR: Set 3 NA

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

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CYCLE 2 07 Feb to 06 Mar 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,070 963 Week 1 Week 2 Week 3 Week 4Bench Press 535 481 65% 70% 75% 40%Deadlift 858 772 75% 80% 85% 50%Shoulder Press 430 387 85% 90% 95% 60%Core LiftSquat Mon, 07 Feb Mon, 14 Feb Mon, 21 Feb Mon, 28 Feb

Set 1 625 675 720 385 Set 2 720 770 820 480 Set 3 820 865 915 580

PR: Set 3 NABench Press Wed, 09 Feb Wed, 16 Feb Wed, 23 Feb Wed, 02 Mar

Set 1 315 335 360 190 Set 2 360 385 410 240 Set 3 410 435 455 290

PR: Set 3 NADeadlift Fri, 11 Feb Fri, 18 Feb Fri, 25 Feb Fri, 04 Mar

Set 1 500 540 580 310 Set 2 580 620 655 385 Set 3 655 695 735 465

PR: Set 3 NAShoulder Press Sun, 13 Feb Sun, 20 Feb Sun, 27 Feb Sun, 06 Mar

Set 1 250 270 290 155 Set 2 290 310 330 195 Set 3 330 350 365 230

PR: Set 3 NA

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CYCLE 3 07 Mar to 03 Apr 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,081 973 Week 1 Week 2 Week 3 Week 4Bench Press 540 486 65% 70% 75% 40%Deadlift 869 782 75% 80% 85% 50%Shoulder Press 435 392 85% 90% 95% 60%Core LiftSquat Mon, 07 Mar Mon, 14 Mar Mon, 21 Mar Mon, 28 Mar

Set 1 635 680 730 390 Set 2 730 780 825 485 Set 3 825 875 925 585

PR: Set 3 NABench Press Wed, 09 Mar Wed, 16 Mar Wed, 23 Mar Wed, 30 Mar

Set 1 315 340 365 195 Set 2 365 390 415 245 Set 3 415 435 460 290

PR: Set 3 NADeadlift Fri, 11 Mar Fri, 18 Mar Fri, 25 Mar Fri, 01 Apr

Set 1 510 550 585 315 Set 2 585 625 665 390 Set 3 665 705 745 470

PR: Set 3 NAShoulder Press Sun, 13 Mar Sun, 20 Mar Sun, 27 Mar Sun, 03 Apr

Set 1 255 275 295 155 Set 2 295 315 335 195 Set 3 335 350 370 235

PR: Set 3 NA

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CYCLE 4 04 Apr to 01 May 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,092 983 Week 1 Week 2 Week 3 Week 4Bench Press 546 491 65% 70% 75% 40%Deadlift 880 792 75% 80% 85% 50%Shoulder Press 441 397 85% 90% 95% 60%Core LiftSquat Mon, 04 Apr Mon, 11 Apr Mon, 18 Apr Mon, 25 Apr

Set 1 640 690 735 395 Set 2 735 785 835 490 Set 3 835 885 935 590

PR: Set 3 NABench Press Wed, 06 Apr Wed, 13 Apr Wed, 20 Apr Wed, 27 Apr

Set 1 320 345 370 195 Set 2 370 395 415 245 Set 3 415 440 465 295

PR: Set 3 NADeadlift Fri, 08 Apr Fri, 15 Apr Fri, 22 Apr Fri, 29 Apr

Set 1 515 555 595 315 Set 2 595 635 675 395 Set 3 675 715 755 475

PR: Set 3 NAShoulder Press Sun, 10 Apr Sun, 17 Apr Sun, 24 Apr Sun, 01 May

Set 1 260 280 295 160 Set 2 295 315 335 200 Set 3 335 355 375 240

PR: Set 3 NA

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CYCLE 5 02 May to 29 May 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,103 993 Week 1 Week 2 Week 3 Week 4Bench Press 551 496 65% 70% 75% 40%Deadlift 891 802 75% 80% 85% 50%Shoulder Press 446 402 85% 90% 95% 60%Core LiftSquat Mon, 02 May Mon, 09 May Mon, 16 May Mon, 23 May

Set 1 645 695 745 395 Set 2 745 795 845 495 Set 3 845 895 945 595

PR: Set 3 NABench Press Wed, 04 May Wed, 11 May Wed, 18 May Wed, 25 May

Set 1 320 345 370 200 Set 2 370 395 420 250 Set 3 420 445 470 300

PR: Set 3 NADeadlift Fri, 06 May Fri, 13 May Fri, 20 May Fri, 27 May

Set 1 520 560 600 320 Set 2 600 640 680 400 Set 3 680 720 760 480

PR: Set 3 NAShoulder Press Sun, 08 May Sun, 15 May Sun, 22 May Sun, 29 May

Set 1 260 280 300 160 Set 2 300 320 340 200 Set 3 340 360 380 240

PR: Set 3 NA

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CYCLE 6 30 May to 26 Jun 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,115 1,003 Week 1 Week 2 Week 3 Week 4Bench Press 557 501 65% 70% 75% 40%Deadlift 903 812 75% 80% 85% 50%Shoulder Press 452 407 85% 90% 95% 60%Core LiftSquat Mon, 30 May Mon, 06 Jun Mon, 13 Jun Mon, 20 Jun

Set 1 650 700 750 400 Set 2 750 800 855 500 Set 3 855 905 955 600

PR: Set 3 NABench Press Wed, 01 Jun Wed, 08 Jun Wed, 15 Jun Wed, 22 Jun

Set 1 325 350 375 200 Set 2 375 400 425 250 Set 3 425 450 475 300

PR: Set 3 NADeadlift Fri, 03 Jun Fri, 10 Jun Fri, 17 Jun Fri, 24 Jun

Set 1 530 570 610 325 Set 2 610 650 690 405 Set 3 690 730 770 485

PR: Set 3 NAShoulder Press Sun, 05 Jun Sun, 12 Jun Sun, 19 Jun Sun, 26 Jun

Set 1 265 285 305 165 Set 2 305 325 345 205 Set 3 345 365 385 245

PR: Set 3 NA

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CYCLE 7 27 Jun to 24 Jul 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,126 1,013 Week 1 Week 2 Week 3 Week 4Bench Press 562 506 65% 70% 75% 40%Deadlift 914 822 75% 80% 85% 50%Shoulder Press 457 412 85% 90% 95% 60%Core LiftSquat Mon, 27 Jun Mon, 04 Jul Mon, 11 Jul Mon, 18 Jul

Set 1 660 710 760 405 Set 2 760 810 860 505 Set 3 860 910 960 610

PR: Set 3 NABench Press Wed, 29 Jun Wed, 06 Jul Wed, 13 Jul Wed, 20 Jul

Set 1 330 355 380 200 Set 2 380 405 430 255 Set 3 430 455 480 305

PR: Set 3 NADeadlift Fri, 01 Jul Fri, 08 Jul Fri, 15 Jul Fri, 22 Jul

Set 1 535 575 615 330 Set 2 615 660 700 410 Set 3 700 740 780 495

PR: Set 3 NAShoulder Press Sun, 03 Jul Sun, 10 Jul Sun, 17 Jul Sun, 24 Jul

Set 1 270 290 310 165 Set 2 310 330 350 205 Set 3 350 370 390 245

PR: Set 3 NA

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CYCLE 8 25 Jul to 21 Aug 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,137 1,023 Week 1 Week 2 Week 3 Week 4Bench Press 568 511 65% 70% 75% 40%Deadlift 925 832 75% 80% 85% 50%Shoulder Press 463 417 85% 90% 95% 60%Core LiftSquat Mon, 25 Jul Mon, 01 Aug Mon, 08 Aug Mon, 15 Aug

Set 1 665 715 765 410 Set 2 765 820 870 510 Set 3 870 920 970 615

PR: Set 3 NABench Press Wed, 27 Jul Wed, 03 Aug Wed, 10 Aug Wed, 17 Aug

Set 1 330 360 385 205 Set 2 385 410 435 255 Set 3 435 460 485 305

PR: Set 3 NADeadlift Fri, 29 Jul Fri, 05 Aug Fri, 12 Aug Fri, 19 Aug

Set 1 540 585 625 335 Set 2 625 665 705 415 Set 3 705 750 790 500

PR: Set 3 NAShoulder Press Sun, 31 Jul Sun, 07 Aug Sun, 14 Aug Sun, 21 Aug

Set 1 270 290 310 165 Set 2 310 335 355 210 Set 3 355 375 395 250

PR: Set 3 NA

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CYCLE 9 22 Aug to 18 Sep 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,148 1,033 Week 1 Week 2 Week 3 Week 4Bench Press 573 516 65% 70% 75% 40%Deadlift 936 842 75% 80% 85% 50%Shoulder Press 468 422 85% 90% 95% 60%Core LiftSquat Mon, 22 Aug Mon, 29 Aug Mon, 05 Sep Mon, 12 Sep

Set 1 670 725 775 415 Set 2 775 825 880 515 Set 3 880 930 980 620

PR: Set 3 NABench Press Wed, 24 Aug Wed, 31 Aug Wed, 07 Sep Wed, 14 Sep

Set 1 335 360 385 205 Set 2 385 415 440 260 Set 3 440 465 490 310

PR: Set 3 NADeadlift Fri, 26 Aug Fri, 02 Sep Fri, 09 Sep Fri, 16 Sep

Set 1 545 590 630 335 Set 2 630 675 715 420 Set 3 715 760 800 505

PR: Set 3 NAShoulder Press Sun, 28 Aug Sun, 04 Sep Sun, 11 Sep Sun, 18 Sep

Set 1 275 295 315 170 Set 2 315 335 360 210 Set 3 360 380 400 255

PR: Set 3 NA

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CYCLE 10 19 Sep to 16 Oct 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,159 1,043 Week 1 Week 2 Week 3 Week 4Bench Press 579 521 65% 70% 75% 40%Deadlift 947 852 75% 80% 85% 50%Shoulder Press 474 427 85% 90% 95% 60%Core LiftSquat Mon, 19 Sep Mon, 26 Sep Mon, 03 Oct Mon, 10 Oct

Set 1 680 730 780 415 Set 2 780 835 885 520 Set 3 885 940 990 625

PR: Set 3 NABench Press Wed, 21 Sep Wed, 28 Sep Wed, 05 Oct Wed, 12 Oct

Set 1 340 365 390 210 Set 2 390 415 445 260 Set 3 445 470 495 315

PR: Set 3 NADeadlift Fri, 23 Sep Fri, 30 Sep Fri, 07 Oct Fri, 14 Oct

Set 1 555 595 640 340 Set 2 640 680 725 425 Set 3 725 765 810 510

PR: Set 3 NAShoulder Press Sun, 25 Sep Sun, 02 Oct Sun, 09 Oct Sun, 16 Oct

Set 1 275 300 320 170 Set 2 320 340 365 215 Set 3 365 385 405 255

PR: Set 3 NA

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CYCLE 11 17 Oct to 13 Nov 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,170 1,053 Week 1 Week 2 Week 3 Week 4Bench Press 585 526 65% 70% 75% 40%Deadlift 958 862 75% 80% 85% 50%Shoulder Press 480 432 85% 90% 95% 60%Core LiftSquat Mon, 17 Oct Mon, 24 Oct Mon, 31 Oct Mon, 07 Nov

Set 1 685 735 790 420 Set 2 790 840 895 525 Set 3 895 950 1000 630

PR: Set 3 NABench Press Wed, 19 Oct Wed, 26 Oct Wed, 02 Nov Wed, 09 Nov

Set 1 340 370 395 210 Set 2 395 420 445 265 Set 3 445 475 500 315

PR: Set 3 NADeadlift Fri, 21 Oct Fri, 28 Oct Fri, 04 Nov Fri, 11 Nov

Set 1 560 605 645 345 Set 2 645 690 735 430 Set 3 735 775 820 515

PR: Set 3 NAShoulder Press Sun, 23 Oct Sun, 30 Oct Sun, 06 Nov Sun, 13 Nov

Set 1 280 300 325 175 Set 2 325 345 365 215 Set 3 365 390 410 260

PR: Set 3 NA

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CYCLE 12 14 Nov to 11 Dec 2011Core Lift 1RM 90% Wendler PercentagesSquat 1,181 1,063 Week 1 Week 2 Week 3 Week 4Bench Press 590 531 65% 70% 75% 40%Deadlift 969 872 75% 80% 85% 50%Shoulder Press 485 437 85% 90% 95% 60%Core LiftSquat Mon, 14 Nov Mon, 21 Nov Mon, 28 Nov Mon, 05 Dec

Set 1 690 745 795 425 Set 2 795 850 905 530 Set 3 905 955 1010 640

PR: Set 3 NABench Press Wed, 16 Nov Wed, 23 Nov Wed, 30 Nov Wed, 07 Dec

Set 1 345 370 400 210 Set 2 400 425 450 265 Set 3 450 480 505 320

PR: Set 3 NADeadlift Fri, 18 Nov Fri, 25 Nov Fri, 02 Dec Fri, 09 Dec

Set 1 565 610 655 350 Set 2 655 700 740 435 Set 3 740 785 830 525

PR: Set 3 NAShoulder Press Sun, 20 Nov Sun, 27 Nov Sun, 04 Dec Sun, 11 Dec

Set 1 285 305 325 175 Set 2 325 350 370 220 Set 3 370 395 415 260

PR: Set 3 NA

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CYCLE 13 12 Dec to 08 Jan 2012Core Lift 1RM 90% Wendler PercentagesSquat 1,192 1,073 Week 1 Week 2 Week 3 Week 4Bench Press 596 536 65% 70% 75% 40%Deadlift 980 882 75% 80% 85% 50%Shoulder Press 491 442 85% 90% 95% 60%Core LiftSquat Mon, 12 Dec Mon, 19 Dec Mon, 26 Dec Mon, 02 Jan

Set 1 700 750 805 430 Set 2 805 860 910 535 Set 3 910 965 1020 645

PR: Set 3 NABench Press Wed, 14 Dec Wed, 21 Dec Wed, 28 Dec Wed, 04 Jan

Set 1 350 375 400 215 Set 2 400 430 455 270 Set 3 455 480 510 320

PR: Set 3 NADeadlift Fri, 16 Dec Fri, 23 Dec Fri, 30 Dec Fri, 06 Jan

Set 1 575 620 660 355 Set 2 660 705 750 440 Set 3 750 795 840 530

PR: Set 3 NAShoulder Press Sun, 18 Dec Sun, 25 Dec Sun, 01 Jan Sun, 08 Jan

Set 1 285 310 330 175 Set 2 330 355 375 220 Set 3 375 395 420 265

PR: Set 3 NA

CYCLE: 1 2 3 4 5 6 7 8 9 10 11 12 1310 Jan 2011 07 Feb 2011 07 Mar 2011 04 Apr 2011 02 May 2011 30 May 2011 27 Jun 2011 25 Jul 2011 22 Aug 2011 19 Sep 2011 17 Oct 2011 14 Nov 2011 12 Dec 2011

Weight 300.00 NA NA NA NA NA NA NA NA NA NA NA NAAverage Weight 300.00 1RM Projection (Top Workset)Squat 880.95 890.20 899.44 908.68 917.93 927.17 936.41 945.66 954.90 964.14 973.38 982.63 991.87 Bench Press 440.06 444.68 449.30 453.93 458.55 463.17 467.79 472.41 477.03 481.65 486.28 490.90 495.52 Deadlift 704.60 713.84 723.08 732.33 741.57 750.81 760.06 769.30 778.54 787.78 797.03 806.27 815.51 Shoulder Press 352.71 357.34 361.96 366.58 371.20 375.82 380.44 385.07 389.69 394.31 398.93 403.55 408.17 Strength/Weight RatioSquat Ratio 2.94 - - - - - - - - - - - - Bench Press Ratio 1.47 - - - - - - - - - - - - Deadlift Ratio 2.35 - - - - - - - - - - - - Shoulder Press Ratio 1.18 - - - - - - - - - - - -

GRAPHS:

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-11

2-May-

11

30-May

-11

27-Jun-11

25-Jul-1

1

22-Aug-11

19-Sep-11

17-Oct-

11

14-Nov-11

12-Dec-11

820.00 840.00 860.00 880.00 900.00 920.00 940.00 960.00 980.00

1,000.00 1,020.00

Squat

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-11

2-May-

11

30-May-

11

27-Jun-11

25-Jul-1

1

22-Aug-11

19-Sep-11

17-Oct-

11

14-Nov-11

12-Dec-11

410.00 420.00 430.00 440.00 450.00 460.00 470.00 480.00 490.00 500.00

Bench Press

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-11

2-May-

11

30-May-

11

27-Jun-11

25-Jul-1

1

22-Aug-11

19-Sep-11

17-Oct-

11

14-Nov-11

12-Dec-11

640.00 660.00 680.00 700.00 720.00 740.00 760.00 780.00 800.00 820.00 840.00

Deadlift

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-11

2-May-

11

30-May-

11

27-Jun-11

25-Jul-1

1

22-Aug-11

19-Sep-11

17-Oct-

11

14-Nov-11

12-Dec-11

320.00 330.00 340.00 350.00 360.00 370.00 380.00 390.00 400.00 410.00 420.00

Shoulder Press

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-11

2-May-

11

30-May

-11

27-Jun-11

25-Jul-1

1

22-Aug-11

19-Sep-11

17-Oct-

11

14-Nov-11

12-Dec-11

-

0.50

1.00

1.50

2.00

2.50

3.00

3.50 Squat Ratio

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-11

2-May-

11

30-May

-11

27-Jun-11

25-Jul-1

1

22-Aug-11

19-Sep-11

17-Oct-

11

14-Nov-11

12-Dec-11

- 0.20 0.40 0.60 0.80 1.00 1.20 1.40 1.60

Bench Press Ratio

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-11

2-May-

11

30-May

-11

27-Jun-11

25-Jul-1

1

22-Aug-11

19-Sep-11

17-Oct-

11

14-Nov-11

12-Dec-11

-

0.50

1.00

1.50

2.00

2.50 Deadlift Ratio

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-11

2-May-

11

30-May

-11

27-Jun-11

25-Jul-1

1

22-Aug-11

19-Sep-11

17-Oct-

11

14-Nov-11

12-Dec-11

-

0.20

0.40

0.60

0.80

1.00

1.20

1.40 Shoulder Press Ratio

10-Jan-11

7-Feb-11

7-Mar-

11

4-Apr-11

2-May-

11

30-May-

11

27-Jun-11

25-Jul-1

1

22-Aug-11

19-Sep-11

17-Oct-

11

14-Nov-11

12-Dec-11

0.00

50.00

100.00

150.00

200.00

250.00

300.00

350.00 Weight

wendler 5-3-1

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