Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 13 of 13
  1. #1
    Registered User poteto's Avatar
    Join Date: Jan 2011
    Location: VIC, Australia
    Posts: 6
    Rep Power: 0
    poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000)
    Visit poteto's BodySpace
    poteto is offline

    Wendler's 5/3/1 Spreadsheet

    Hi,

    First time poster here. I made a spreadsheet for the 5/3/1 program designed by Jim Wendler. This spreadsheet is intended for personal use only.

    Link is in my signature.

    Edit cells in blue text only, unless you know what you're doing. Enjoy.
    Wendler's 5/3/1 Spreadsheet by Poteto (Jon K):

    Latest Version: 1.27 [23rd September 2011]
    http://www.mediafire.com/531spreadsheet

    All future updates will be posted at this link
    For any queries/suggestions please direct to 531spreadsheet@gmail.com
    Reply With Quote

  2. #2
    Registered User Pull14's Avatar
    Join Date: Sep 2009
    Location: New Jersey, United States
    Age: 26
    Stats: 5'6", 185 lbs
    Posts: 648
    Rep Power: 120
    Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Pull14's BodySpace
    Pull14 is offline
    Theres already a few out there... but i like it. Thanks.
    Reply With Quote

  3. #3
    Registered User poteto's Avatar
    Join Date: Jan 2011
    Location: VIC, Australia
    Posts: 6
    Rep Power: 0
    poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000)
    Visit poteto's BodySpace
    poteto is offline
    Originally Posted by Pull14 View Post
    Theres already a few out there... but i like it. Thanks.
    Thanks! This spreadsheet was designed to be easy to use (you only enter the numbers once and an entire year's worth of cycles are generated for you), functional, customizable and easy on the eyes.

    I'm aware that there are other spreadsheets out there but most of them don't offer what this spreadsheet does.

    Enjoy
    Jon
    Wendler's 5/3/1 Spreadsheet by Poteto (Jon K):

    Latest Version: 1.27 [23rd September 2011]
    http://www.mediafire.com/531spreadsheet

    All future updates will be posted at this link
    For any queries/suggestions please direct to 531spreadsheet@gmail.com
    Reply With Quote

  4. #4
    Registered User abronxtale's Avatar
    Join Date: Jul 2007
    Location: Ontario, Canada
    Age: 33
    Posts: 373
    BodyPoints: 1051
    Rep Power: 36
    abronxtale has much to be proud of. One of the best! (+20000) abronxtale has much to be proud of. One of the best! (+20000) abronxtale has much to be proud of. One of the best! (+20000) abronxtale has much to be proud of. One of the best! (+20000) abronxtale has much to be proud of. One of the best! (+20000) abronxtale has much to be proud of. One of the best! (+20000) abronxtale has much to be proud of. One of the best! (+20000) abronxtale has much to be proud of. One of the best! (+20000) abronxtale has much to be proud of. One of the best! (+20000) abronxtale has much to be proud of. One of the best! (+20000) abronxtale has much to be proud of. One of the best! (+20000)
    Visit abronxtale's BodySpace
    abronxtale is offline
    Nice work dude on the spreadsheet.

    Just want to ask.

    For the increase in poundage, its suppose to be added to the training max and not the 1RM.

    Where is the training max located?
    Reply With Quote

  5. #5
    Registered User poteto's Avatar
    Join Date: Jan 2011
    Location: VIC, Australia
    Posts: 6
    Rep Power: 0
    poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000)
    Visit poteto's BodySpace
    poteto is offline
    Originally Posted by abronxtale View Post
    Nice work dude on the spreadsheet.

    Just want to ask.

    For the increase in poundage, its suppose to be added to the training max and not the 1RM.

    Where is the training max located?
    Thanks for pointing that out. I updated the spreadsheet, just re-download it.

    Cheers
    Wendler's 5/3/1 Spreadsheet by Poteto (Jon K):

    Latest Version: 1.27 [23rd September 2011]
    http://www.mediafire.com/531spreadsheet

    All future updates will be posted at this link
    For any queries/suggestions please direct to 531spreadsheet@gmail.com
    Reply With Quote

  6. #6
    Training For Chest Hair rdferguson's Avatar
    Join Date: Nov 2008
    Location: A house on a hill, Australia
    Stats: 5'7", 143 lbs
    Posts: 5,860
    Rep Power: 8368
    rdferguson has reached the pinnacle! Best possible rank! (+1000000) rdferguson has reached the pinnacle! Best possible rank! (+1000000) rdferguson has reached the pinnacle! Best possible rank! (+1000000) rdferguson has reached the pinnacle! Best possible rank! (+1000000) rdferguson has reached the pinnacle! Best possible rank! (+1000000) rdferguson has reached the pinnacle! Best possible rank! (+1000000) rdferguson has reached the pinnacle! Best possible rank! (+1000000) rdferguson has reached the pinnacle! Best possible rank! (+1000000) rdferguson has reached the pinnacle! Best possible rank! (+1000000) rdferguson has reached the pinnacle! Best possible rank! (+1000000) rdferguson has reached the pinnacle! Best possible rank! (+1000000)
    Visit rdferguson's BodySpace
    rdferguson is offline
    Spreadsheet looks good. I approve.
    SQ 2x150kg BP 95kg DL 190kg OHP 60kg @ 70kg

    You can work out without training, but you can't train without working out.

    The noob effect, as explained by Greg Everett: "You take someone who's totally sedentary and you can get 'em stronger by making them pick their nose vigorously for an hour a day."

    http://onemoreplate.blogspot.com.au/
    Reply With Quote

  7. #7
    Registered User Pull14's Avatar
    Join Date: Sep 2009
    Location: New Jersey, United States
    Age: 26
    Stats: 5'6", 185 lbs
    Posts: 648
    Rep Power: 120
    Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000) Pull14 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Pull14's BodySpace
    Pull14 is offline
    Poundage being added to max or training max doesn't do make much of a difference. For the most part, the final set (perhaps the most important in terms of weight) usually is the same until your in the "elite" class of strength.


    Nevertheless, thanks again. I really only look at this (or previously, other sheets) briefly. But it definitely is nice and convenient, plus acts as a good log - for the past 3 years I've been using a private blog (so I can access it anywhere) but monitoring progress over the years is a pain. If I go on anymore it may start to become an internet infomercial... but ya obviously put work into it... appreciate it (very clean looking too - im anal in that respect).
    Last edited by Pull14; 01-15-2011 at 10:50 PM.
    Reply With Quote

  8. #8
    Registered User poteto's Avatar
    Join Date: Jan 2011
    Location: VIC, Australia
    Posts: 6
    Rep Power: 0
    poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000)
    Visit poteto's BodySpace
    poteto is offline
    Originally Posted by rdferguson View Post
    Spreadsheet looks good. I approve.
    Thanks. I fixed a little bug so you might want to re-download a copy from the same link.

    Cheers
    Wendler's 5/3/1 Spreadsheet by Poteto (Jon K):

    Latest Version: 1.27 [23rd September 2011]
    http://www.mediafire.com/531spreadsheet

    All future updates will be posted at this link
    For any queries/suggestions please direct to 531spreadsheet@gmail.com
    Reply With Quote

  9. #9
    Registered User makavelipac's Avatar
    Join Date: Nov 2009
    Location: Canada
    Age: 28
    Stats: 142 lbs
    Posts: 117
    Rep Power: 12
    makavelipac is a name known to all. (+5000) makavelipac is a name known to all. (+5000) makavelipac is a name known to all. (+5000) makavelipac is a name known to all. (+5000) makavelipac is a name known to all. (+5000) makavelipac is a name known to all. (+5000) makavelipac is a name known to all. (+5000) makavelipac is a name known to all. (+5000) makavelipac is a name known to all. (+5000) makavelipac is a name known to all. (+5000) makavelipac is a name known to all. (+5000)
    Visit makavelipac's BodySpace
    makavelipac is offline
    Originally Posted by poteto View Post
    Thanks. I fixed a little bug so you might want to re-download a copy from the same link.

    Cheers
    Awesome spreadsheet, starting the program myself, is this the latest version out? Anyone else know of other ways to log their workouts?
    Reply With Quote

  10. #10
    Registered User poteto's Avatar
    Join Date: Jan 2011
    Location: VIC, Australia
    Posts: 6
    Rep Power: 0
    poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000) poteto is a splendid one to behold. (+10000)
    Visit poteto's BodySpace
    poteto is offline
    Originally Posted by makavelipac View Post
    Awesome spreadsheet, starting the program myself, is this the latest version out? Anyone else know of other ways to log their workouts?
    Hi there, I've updated the spreadsheet to 1.27 which has a few new features. Please see my updated signature
    Wendler's 5/3/1 Spreadsheet by Poteto (Jon K):

    Latest Version: 1.27 [23rd September 2011]
    http://www.mediafire.com/531spreadsheet

    All future updates will be posted at this link
    For any queries/suggestions please direct to 531spreadsheet@gmail.com
    Reply With Quote

  11. #11
    Registered User Porphyry's Avatar
    Join Date: Feb 2012
    Age: 36
    Stats: 5'6", 170 lbs
    Posts: 225
    Rep Power: 280
    Porphyry has a reputation beyond repute. Second best rank possible! (+100000) Porphyry has a reputation beyond repute. Second best rank possible! (+100000) Porphyry has a reputation beyond repute. Second best rank possible! (+100000) Porphyry has a reputation beyond repute. Second best rank possible! (+100000) Porphyry has a reputation beyond repute. Second best rank possible! (+100000) Porphyry has a reputation beyond repute. Second best rank possible! (+100000) Porphyry has a reputation beyond repute. Second best rank possible! (+100000) Porphyry has a reputation beyond repute. Second best rank possible! (+100000) Porphyry has a reputation beyond repute. Second best rank possible! (+100000) Porphyry has a reputation beyond repute. Second best rank possible! (+100000) Porphyry has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Porphyry's BodySpace
    Porphyry is offline
    Originally Posted by poteto View Post
    Hi there, I've updated the spreadsheet to 1.27 which has a few new features. Please see my updated signature
    Nice work on the spreadsheet. I've looked at a bunch of different ones but yours looks the nicest. Just a couple of questions - I noticed your 1RM calculation is different to the book version? Any reason you prefer this one?
    Reply With Quote

  12. #12
    Registered User aTeam_'s Avatar
    Join Date: Mar 2011
    Location: New Jersey, United States
    Age: 23
    Stats: 6'5", 220 lbs
    Posts: 626
    Rep Power: 1645
    aTeam_ has reached the pinnacle! Best possible rank! (+1000000) aTeam_ has reached the pinnacle! Best possible rank! (+1000000) aTeam_ has reached the pinnacle! Best possible rank! (+1000000) aTeam_ has reached the pinnacle! Best possible rank! (+1000000) aTeam_ has reached the pinnacle! Best possible rank! (+1000000) aTeam_ has reached the pinnacle! Best possible rank! (+1000000) aTeam_ has reached the pinnacle! Best possible rank! (+1000000) aTeam_ has reached the pinnacle! Best possible rank! (+1000000) aTeam_ has reached the pinnacle! Best possible rank! (+1000000) aTeam_ has reached the pinnacle! Best possible rank! (+1000000) aTeam_ has reached the pinnacle! Best possible rank! (+1000000)
    Visit aTeam_'s BodySpace
    aTeam_ is offline
    How do you change your squat day? It seems to be fixed to the start day
    Reply With Quote

  13. #13
    Registered User netopia's Avatar
    Join Date: Jan 2012
    Age: 32
    Stats: 5'7", 185 lbs
    Posts: 505
    Rep Power: 1373
    netopia has reached the pinnacle! Best possible rank! (+1000000) netopia has reached the pinnacle! Best possible rank! (+1000000) netopia has reached the pinnacle! Best possible rank! (+1000000) netopia has reached the pinnacle! Best possible rank! (+1000000) netopia has reached the pinnacle! Best possible rank! (+1000000) netopia has reached the pinnacle! Best possible rank! (+1000000) netopia has reached the pinnacle! Best possible rank! (+1000000) netopia has reached the pinnacle! Best possible rank! (+1000000) netopia has reached the pinnacle! Best possible rank! (+1000000) netopia has reached the pinnacle! Best possible rank! (+1000000) netopia has reached the pinnacle! Best possible rank! (+1000000)
    Visit netopia's BodySpace
    netopia is offline
    Originally Posted by aTeam_ View Post
    How do you change your squat day? It seems to be fixed to the start day
    On the question section where the exercises are listed. Just re-type the exercises in the order you want.
    Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover
    Reply With Quote

Reply

Similar Threads

  1. Wendler's 5/3/1 spreadsheet?
    By IoIwat in forum Workout Programs
    Replies: 3
    Last Post: 09-08-2010, 03:42 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout