New 5/3/1 Worksheet with Awesome Features

[Pazienxa]

Hi Everyone

I just created a 5/3/1 spreadsheet with the feature of "rep goal" since I never found any of the existing 531 Spreadsheets very useful. They will calculate your working numbers and all but wouldn't it be nicer if there was some sort of number of reps to aim for that is based on beating your previous week's estimated 1RM rather than just blindly doing reps or using an arbitrary number?

Here are some of the features of my Spreadsheet:
- Rep goal (details below)
- Integrated 1RM Estimator based on Matt Brzycki's formula with every set
- 6 Integrated Cycles for up to 24 weeks of training
- Ability to change the default 10lb to SQ/DL and 5lb to Bench/Press increase to any number desired
- Ability to completely ignore the recommended cycle by cycle weight increases and use your own working 1RMs

Here is how the rep goals work:
- In week 1, the rep goal is calculated by adding 5lbs to your working 1RM. So if you are able to 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.

If there are any bugs in the spreadsheet or any other features you would like to see integrated, just let me know!

All credits of the program design goes to Jim Wendler, make sure to check out his book here for full information on the program: http://store.jimwendler.com/ProductD...de=5312EDEBOOK

I hope you guys find this helpful!

EDIT: File has been updated, please use the latest v1.1 as in post 2.

[Pazienxa]

Just updated the spreadsheet:
- rounding used in rep goal has been updated with a more accurate formula
- included a new calculator which allows you to input the weight, desired 1RM, and calculates the number of reps required, which is essentially the rep goal.

[BigJon55]

Wow, that's pretty impressive stuff. Good job man.

[RawBear]

You've got some talent thats for sure. Great Work! Repped.

[kingscross]

hax0red the spreadsheet as didn't like the colors/empty spaces. Not really a 5/3/1 fan but added to collection. Might want to integrate this with 5/3/1 for singles.

[ThrowLiftSleep]

Just updated the spreadsheet:
- rounding used in rep goal has been updated with a more accurate formula
- included a new calculator which allows you to input the weight, desired 1RM, and calculates the number of reps required, which is essentially the rep goal.

EDIT: Never mind OP.

[Jason2459]

Microsoft Works.

Time to upgrade to 1995.

[ThrowLiftSleep]

Time to upgrade to 1995.

Time to download some freeware.*

[KOArtist]

Nice

[Pazienxa]

Wow, that's pretty impressive stuff. Good job man.

You've got some talent thats for sure. Great Work! Repped.

Nice

Thanks guys! I really appreciate it.

hax0red the spreadsheet as didn't like the colors/empty spaces. Not really a 5/3/1 fan but added to collection. Might want to integrate this with 5/3/1 for singles.

I was thinking of adding a second spreadsheet without any of the stuffs rounded and I can leave that one in black and white for those who doesn't like the colours.
Correct me if I am wrong but I believe the one you are referring to is 3/5/1 variation for powerlifters? Of course I can include that as well.

Thanks for the suggestions, if anyone has any thoughts or ideas feel free to chime in and if it's possible, I will include it.

[Maxwell1995]

Nice

[kingscross]

I was thinking of adding a second spreadsheet without any of the stuffs rounded and I can leave that one in black and white for those who doesn't like the colours.
Correct me if I am wrong but I believe the one you are referring to is 3/5/1 variation for powerlifters? Of course I can include that as well.

Thanks for the suggestions, if anyone has any thoughts or ideas feel free to chime in and if it's possible, I will include it.

I missed your reply. I would have created the following tabs:-

- Wendlers original
- Wendlers with your stuff
- 5/3/1 with singles etc

That way you let the user choose what they want.

[Pazienxa]

Key Features
- Added a 3-Way Multi Estimator
- Added Cycle Clear Button and Button to Clear all entries. (MACROS needs to be enabled to run this feature)
- Added a "Shades" Version of Spreadsheet

NOTE: You must enable MACROS! This is done so by setting the security settings to low.
Excel 2003/2007 http://www.lytebyte.com/2008/03/20/w...m-office-2007/
Excel 2010 http://www.addictivetips.com/windows...in-excel-2010/



@kingcross
I will be working on adding the 531 Singles soon, haven't heard about that variation before but looks like an excellent variation for powerlifters

[bmontgomery87]

Pretty cool sheet.
Not bad at all

[PhreEkGarden]

Yeah, very cool. It isn't working for me though. I'm using 2003 so I think it's a bit old.... probably bout time to get a newer version.

[Pazienxa]

Pretty cool sheet.
Not bad at all

Thanks!

Yeah, very cool. It isn't working for me though. I'm using 2003 so I think it's a bit old.... probably bout time to get a newer version.

The file is in .xls format and should be compatible with excel as early as Excel 97, what exactly happens when you try to open the file? Are the macros giving you a hard time? If so, try the older version (v1.1) from post 2.

Gonna be releasing the final version of the spreadsheet next week. It will include:
- Spreadsheet for 5/3/1 for powerlifters
- Progress chart/graph
- Additional charts for up to 1 YEAR of training
- Area to track your assistance work including template for the popular Boring but Big.
- A few other touch ups to make the spreadsheet cleaner
- 1 Version will be macros friendly, other macro free (looks like I will be using the macros free version myself since my Mac at home is not cooperating with the Macros I created in Windows.)

I also want to include a feature that will adjust the weights for you if you stall on a particular lift; just not sure how to include it yet... If anyone has any other suggestions or changes you would like to see now it's the time to let me know!

Otherwise lift big and stay tuned!

[Trebin]

Wow, cool spreadsheet man. I am using the app for the iPhone but this is pretty badass.

[PhreEkGarden]

The file is in .xls format and should be compatible with excel as early as Excel 97, what exactly happens when you try to open the file? Are the macros giving you a hard time? If so, try the older version (v1.1) from post 2.

Gonna be releasing the final version of the spreadsheet next week. It will include:
- Spreadsheet for 5/3/1 for powerlifters
- Progress chart/graph
- Additional charts for up to 1 YEAR of training
- Area to track your assistance work including template for the popular Boring but Big.
- A few other touch ups to make the spreadsheet cleaner
- 1 Version will be macros friendly, other macro free (looks like I will be using the macros free version myself since my Mac at home is not cooperating with the Macros I created in Windows.)

I also want to include a feature that will adjust the weights for you if you stall on a particular lift; just not sure how to include it yet... If anyone has any other suggestions or changes you would like to see now it's the time to let me know!

Otherwise lift big and stay tuned!

Hmm. I'm just putting in my max, and 1 for reps. Then everything gets filled in with #####'s.

Edit: Got v1.1 and it's doing the same thing. Not sure what the problem is, because obviously it's working for everyone else.

[Pazienxa]

Hmm. I'm just putting in my max, and 1 for reps. Then everything gets filled in with #####'s.

Edit: Got v1.1 and it's doing the same thing. Not sure what the problem is, because obviously it's working for everyone else.

That is very strange because I wrote the formulas in such a way to not display #### if there are insufficient or partial data. If you like, I can help you further if you take a screenshot of your excel sheet. Something might have been corrupted... Is anybody else having this issue?

[dk240t]

I'm getting that issue, too, and in all 3 versions. Something is calculating wrong in the first calculation, the cell values show up as #### because the width isn't wide enough to display the error #NAME? Then it gets propagated through the sheet. I'm on Excel 2003.

I'm sure I could figure it out if the sheet wasn't protected.

[Pazienxa]

I'm getting that issue, too, and in all 3 versions. Something is calculating wrong in the first calculation, the cell values show up as #### because the width isn't wide enough to display the error #NAME? Then it gets propagated through the sheet. I'm on Excel 2003.

I'm sure I could figure it out if the sheet wasn't protected.

You're right dk240t, I am able to replicate the error by narrowing the width on the sheet. This will be addressed in v2.0, which will be released early next week. Good catch.

Quick glimpse to 2.0, macros free with a feature if you stall and fully integrated progress tracker which requires no work on your part.

[bonkerzzz]

Awesome.

Will this work with KGs as well?