Wendlers 5/3/1 SPREADSHEET

[SHOWTIME]

I have the 5/3/1 manual and by following the suggested protocol I have designed a spreadsheet using Microsoft Excel 2007

It has instructions with it and is efficient, effective and complete. All you need is your 1RM for Bench, Squat, Deadlift and Military Press.

With that info it will determine the 90% of those maxes ( which 5/3/1 uses for calculating the percentages used per set) and then it will automatically lay out the next 4 weeks of workouts for you. 4 weeks is the length of 1 wave of 5/3/1 including the deload week.

Along with that there are instructions on how to modify it for future waves.

I will attach it here and if anyone has any questions on how to use it, please ask in this thread.


Notes:
It can be modified
It rounds to the nearest 5lbs, whether it rounds up or down it goes to the nearest 5lbs.
You still need to design your accessory exercises
Feel free to leave any constructive criticism
I used Excel 2007, if you have a different version i cannot guarantee it will be complete, although it may be fine.
This is not meant to 100% replace the manual and if you wanted to you can still purchase the e-book, as it has a lot more info within it, including a few different set ups for accessory exercises plus nice written details on how to perform the exercises.

[samsuperjew]

Thanks, repped

[SHOWTIME]

Thanks, repped

No problem, if you have any questions on how to modify it, just ask or pm me.

[Surive123]

Nice.

[SHOWTIME]

Nice.

[Muscle Mania Malky]

cool. Saved that on the comp for later

[Outside backer]

I dont get it. This is an example of mine

Bench Press 1 Rep Max 350 90 % of 1RM 315

Week 1 205 x 5 reps 235 x 5 reps 270 x 5 to failure
Week 2 220 x 3 reps 250 x 3 reps 285 x3 to failure
Week 3 235 x 5 reps 270 x 3 reps 300 x 1 to failure
Deload Week Week 4 125 x 5 reps 160 x 5 reps 190 x 5 reps


so week 1 My chest workout is 205x5 235x5 and 270x5? and thats it? I do more then that in my normal chest routine.

am I reading this wrong?

[SHOWTIME]

I dont get it. This is an example of mine

Bench Press 1 Rep Max 350 90 % of 1RM 315

Week 1 205 x 5 reps 235 x 5 reps 270 x 5 to failure
Week 2 220 x 3 reps 250 x 3 reps 285 x3 to failure
Week 3 235 x 5 reps 270 x 3 reps 300 x 1 to failure
Deload Week Week 4 125 x 5 reps 160 x 5 reps 190 x 5 reps


so week 1 My chest workout is 205x5 235x5 and 270x5? and thats it? I do more then that in my normal chest routine.

am I reading this wrong?

Well in weeks 1,2 and 3 the last set you go for max reps, so you would do as many as possible.

This spreadsheet does not include the accessory exercises.

Also it uses the 90% of your max to base the routine, so it will enable you to go for quite a few waves of it without stalling,

So each wave if 4 weeks, I am on wave 5 and I have not stalled yet although the weights are getting heavier, each NEW wave you add weight to the 90% of your max like identified in the spreadsheet instructions.

We have the same max Bench, and as the waves go on it gets a little harder, especially with the maxing out of the final set on weeks 1,2 and 3. For example on week 3 I am using 320 for max reps, so i am going for 4-5 reps.

Using this routine I have added some weight to all 4 of the exercises and occasionally try for new 1 RMs.


This is from the manual

"Start Too Light My coaches emphasized this to me when I was in high school, but unfortunately, I didn?t listen. Hopefully you will. Starting too light allows for more time for you to progress forward. It?s easy for anyone ? beginner or advanced ? to want to get ahead of themselves. Your lifts will go up for a few months, but then they?ll stall ? and stall, and stall some more. Lifters get frustrated and don?t understand that the way around this is to prolong the time it takes to get to the goal. You have to keep inching forward. This is a very hard pill to swallow for most lifters. They want to start heavy, and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego. Progress Slowly
This goes hand in hand with starting light. Slow progress might not get you the best rewards today, but it will tomorrow. The longer you can progress, even if it?s by one rep or 2.5 pounds,

the more it means that you?re actually making progress. People always scoff when I want their bench to go up by 20-25 pounds their first year.

They want the program that will put 40 pounds on their bench in 8 weeks. When they say this, I ask them how much their bench went up in the last year, and they hang their heads in shame. I can?t understand why someone wouldn?t want progress ? even it?s just 5 pounds. It?s better than nothing. It?s progress."

[Outside backer]

thanks for the response. i was curious i may give it a whirl

[mark2dx]

I dont get it. This is an example of mine

Bench Press 1 Rep Max 350 90 % of 1RM 315

Week 1 205 x 5 reps 235 x 5 reps 270 x 5 to failure
Week 2 220 x 3 reps 250 x 3 reps 285 x3 to failure
Week 3 235 x 5 reps 270 x 3 reps 300 x 1 to failure
Deload Week Week 4 125 x 5 reps 160 x 5 reps 190 x 5 reps


so week 1 My chest workout is 205x5 235x5 and 270x5? and thats it? I do more then that in my normal chest routine.

am I reading this wrong?

Did you read the book wrong? Or at all?

[SHOWTIME]

Did you read the book wrong? Or at all?

Easy dude, he was going off a spreadsheet, without the book.

[Outside backer]

did you read the book wrong? Or at all?

5'11 160

[mark2dx]

Easy dude, he was going off a spreadsheet, without the book.

No harm intended, just hate to see people bag on an awesome program while only knowing the formulas to get it started it up.

5/3/1 is a good read, just sayin' .

[SHOWTIME]

No harm intended, just hate to see people bag on an awesome program while only knowing the formulas to get it started it up.

5/3/1 is a good read, just sayin' .

I agree it is a great read and has a lot of info in it. It is quite often on sale at his website.

[Arlecchino]

Spreadsheet linked in FAQ/Sticky.

[scott_donald]

thanks repped...

[Big Poppa S]

Awesome job SHOWTIME!!! I absolutely loved Wendler's routine when I used it, made some great progress on all three of my lifts.

Downloaded and saved the spreadsheet will definitely be using this in the near future!

[StLRPh]

repped...thanks

[ErikGreene]

Thanks I downloaded it.

[SHOWTIME]

Spreadsheet linked in FAQ/Sticky.

Great thank you!

thanks repped...

Awesome thanks.

Awesome job SHOWTIME!!! I absolutely loved Wendler's routine when I used it, made some great progress on all three of my lifts.

Downloaded and saved the spreadsheet will definitely be using this in the near future!

Cool, let me know if any questions pop up.

repped...thanks

No problem.

Thanks I downloaded it.

Cool!

[TurtleApe]

Is each lift supposed to have its own day dedicated to it?

What kind of accesory work is reccomended to go along with this routine? (Heavy for low reps or light for high reps?)

Thanks for the excel sheet!

[SHOWTIME]

Is each lift supposed to have its own day dedicated to it?

What kind of accesory work is reccomended to go along with this routine? (Heavy for low reps or light for high reps?)

Thanks for the excel sheet!

I did not put this link together but it does answer most of your Questions

http://forum.bodybuilding.com/showth...hp?t=112382761

[lefthookright]

Will use this for future thanks repped

[SHOWTIME]

Will use this for future thanks repped

No problem, thanks

[Aaron47pb]

Not to belittle the OP's contribution, but here is my spreadsheet. Its set up so each week is its own column and has a second sheet to keep track of rep records. Other than that its the same deal...

[user94984100999]

thanks man

[SHOWTIME]

thanks man

No prob!

[B Con]

Thanks a million for this brother. I hope all is well with you my friend.

[BedlamBen]

i wish it was in kg since im from aus,its the best lookign/easiest to use spreadsheet i can find but its in pounds,anyway you could make one the same in kg? cheers

[Retardo-pex]

i wish it was in kg since im from aus,its the best lookign/easiest to use spreadsheet i can find but its in pounds,anyway you could make one the same in kg? cheers

You could just type it out in kilograms. If you type in 100 for kgs and had to do 85% of that for a set it would tell you to use 85 kgs. If you type in 220 lbs ( 100 kgs) and had to do 85% of that for a set, it would tell you to use 187 lbs, which is 85 kgs.