Post on 29-Nov-2015
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5/3/1 WorksheetIMPORTANT: Only Modify the Boxes Highlighted in Grey
Progress Tracker
Stall Adjustment
Of course, nobody ever wants to use this feature ;)
Rep Goals
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
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 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!
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.
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.
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.
The Estimators are based on Matt Brzycki's (36*weight)/(37-reps done)
Credits
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
Assistance/ Accessory TrackerFeatures the Strength Template and is Compatible with both 5/3/1 and 3/5/1 PL PercentagesBoring But Big Calculator also included!
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.
Contact Me: You can reach me by the way of Private Messaging Pazienxa on Bodybuilding.com/forums or diregna on Reddit.
5/3/1 Worksheet v3.0F Created by Pazienxa/diregnaIMPORTANT: Only Modify the Boxes Highlighted in Grey
Progress Tracker
Stall Adjustment
Of course, nobody ever wants to use this feature ;)
Rep Goals
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
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 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!
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 NEXT will be appropriately adjusted. Weights for the current cycle will remain unchanged.
- 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
- 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
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
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
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
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 Estimators are based on Matt Brzycki's (36*weight)/(37-reps done)
Credits
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
Features the Strength Template and is Compatible with both 5/3/1 and 3/5/1 PL Percentages
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
You can reach me by the way of Private Messaging Pazienxa on Bodybuilding.com/forums or diregna on Reddit.
531 Start/Options
Weight Reps 1RM 90% Multi EstimatorMilitary 75 1 75 67.5 Weight Reps 1RMDeadlift 160 1 160 144Bench 115 1 115 103.5Squat 130 1 130 117
Increment/Cycle Rep Goal IncrementMilitary 2.5 Military 5Deadlift 5 Deadlift 5Bench 2.5 Bench 5Squat 5 Squat 5
Rounding 2.5
Note: Information only needs to be entered once. Your training maxes will be automatically updated in each cycle.
5/3/1 Program3/5/1 Powerlifters
Progress Tracker 531Progress Tracker 351
Accessory Planner531 Beginner
It is strongly recommended that you do not modify any information on this page AFTER you have started your cycle.In addition, you are encouraged to lock the spreadsheet to prevent accidental deletion of formulaes.
5/3/1 Calculator v3.0F
1RM Calculator Rep Goal Calculator Weight CalculatorWeight Reps 1RM Weight 1RM Rep 1RM Reps Weight
Cycle 1Week 1 3x5 Week 2 3x3 Week 3 5/3/1
Weight 1RM Weight 1RM Weight
45 47.5 50
Military 50 Military 55 Military 57.5
57.5 8 72.5 8 72.5 60 9 77.5 8 75 65 8 80
92.5 100 107.5
Deadlift 107.5 Deadlift 115 Deadlift 122.5
122.5 7 147.5 10 162.5 130 9 167.5 9 167.5 137.5 8 170
67.5 72.5 77.5
Bench 77.5 Bench 82.5 Bench 87.5
87.5 8 107.5 9 112.5 92.5 9 120 8 115 97.5 8 120
75 82.5 87.5
Squat 87.5 Squat 92.5 Squat 100
100 7 120 10 132.5 105 10 140 9 135 110 9 142.5
Cycle 2Week 5 3x5 Week 6 3x3 Week 7 5/3/1
Weight 1RM Weight 1RM Weight
45 50 52.5
Military 52.5 Military 55 Military 60
60 8 75 9 77.5 62.5 10 82.5 67.5
97.5 105 112.5
Deadlift 112.5 Deadlift 120 Deadlift 127.5
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
127.5 7 152.5 135 142.5
70 75 80
Bench 80 Bench 85 Bench 90
90 8 112.5 9 115 95 9 122.5 100
80 85 92.5
Squat 92.5 Squat 97.5 Squat 102.5
102.5 8 127.5 10 137.5 110 9 142.5 115
Cycle 3Week 9 3x5 Week 10 3x3 Week 11 5/3/1
Weight 1RM Weight 1RM Weight
47.5 50 55
Military 55 Military 57.5 Military 62.5
62.5 8 77.5 65 70
100 107.5 115
Deadlift 115 Deadlift 122.5 Deadlift 130
130 8 162.5 137.5 147.5
70 75 82.5
Bench 82.5 Bench 87.5 Bench 92.5
92.5 8 115 97.5 102.5
82.5 90 95
Squat 95 Squat 102.5 Squat 107.5
107.5 8 132.5 115 120
Cycle 4Week 13 3x5 Week 14 3x3 Week 15 5/3/1
Weight 1RM Weight 1RM Weight
50 52.5 57.5
Military 57.5 Military 60 Military 65
65 8 80 67.5 72.5
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
102.5 112.5 120
Deadlift 120 Deadlift 127.5 Deadlift 135
135 7 162.5 142.5 150
72.5 77.5 82.5
Bench 82.5 Bench 90 Bench 95
95 8 117.5 100 105
85 92.5 100
Squat 100 Squat 105 Squat 112.5
112.5 7 135 120 125
Cycle 5Week 17 3x5 Week 18 3x3 Week 19 5/3/1
Weight 1RM Weight 1RM Weight
50 55 57.5
Military 57.5 Military 62.5 Military 65
65 9 82.5 70 72.5
107.5 115 122.5
Deadlift 122.5 Deadlift 130 Deadlift 140
140 7 167.5 147.5 155
75 80 85
Bench 85 Bench 90 Bench 97.5
97.5 7 117.5 102.5 107.5
90 95 102.5
Squat 102.5 Squat 110 Squat 117.5
117.5 7 140 122.5 130
Cycle 6Week 21 3x5 Week 22 3x3 Week 23 5/3/1
Weight 1RM Weight 1RM Weight
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
52.5 55 60
Military 60 Military 65 Military 67.5
67.5 8 85 72.5 75
110 117.5 127.5
Deadlift 127.5 Deadlift 135 Deadlift 142.5
142.5 8 177.5 152.5 160
75 80 87.5
Bench 87.5 Bench 92.5 Bench 97.5
97.5 8 120 105 110
92.5 100 107.5
Squat 107.5 Squat 112.5 Squat 120
120 8 150 127.5 135
Cycle 7Week 25 3x5 Week 26 3x3 Week 27 5/3/1
Weight 1RM Weight 1RM Weight
52.5 57.5 62.5
Military 62.5 Military 65 Military 70
70 8 87.5 75 77.5
112.5 122.5 130
Deadlift 130 Deadlift 140 Deadlift 147.5
147.5 7 177.5 157.5 165
77.5 82.5 90
Bench 90 Bench 95 Bench 100
100 8 125 107.5 112.5
95 102.5 110
Squat 110 Squat 117.5 Squat 125
125 7 150 132.5 140
Cycle 8
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Week 29 3x5 Week 30 3x3 Week 31 5/3/1
Weight 1RM Weight 1RM Weight
55 60 65
Military 65 Military 67.5 Military 72.5
72.5 8 90 77.5 80
117.5 125 135
Deadlift 135 Deadlift 142.5 Deadlift 152.5
152.5 7 182.5 160 170
77.5 85 90
Bench 90 Bench 97.5 Bench 102.5
102.5 8 127.5 110 115
100 107.5 115
Squat 115 Squat 122.5 Squat 130
130 7 155 137.5 145
Cycle 9Week 33 3x5 Week 34 3x3 Week 35 5/3/1
Weight 1RM Weight 1RM Weight
57.5 60 65
Military 65 Military 70 Military 75
75 8 92.5 80 82.5
120 130 137.5
Deadlift 137.5 Deadlift 147.5 Deadlift 157.5
157.5 7 190 165 175
80 87.5 92.5
Bench 92.5 Bench 100 Bench 105
105 8 130 110 117.5
102.5 110 117.5
Squat 117.5 Squat 125 Squat 132.5
132.5 8 165 142.5 150
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Cycle 10Week 37 3x5 Week 38 3x3 Week 39 5/3/1
Weight 1RM Weight 1RM Weight
57.5 62.5 67.5
Military 67.5 Military 72.5 Military 77.5
77.5 8 95 80 85
122.5 132.5 142.5
Deadlift 142.5 Deadlift 150 Deadlift 160
160 7 192.5 170 180
82.5 87.5 95
Bench 95 Bench 100 Bench 107.5
107.5 7 130 112.5 120
105 112.5 122.5
Squat 122.5 Squat 130 Squat 137.5
137.5 7 165 145 155
Cycle 11Week 41 3x5 Week 42 3x3 Week 43 5/3/1
Weight 1RM Weight 1RM Weight
60 65 70
Military 70 Military 75 Military 77.5
77.5 8 95 82.5 87.5
125 135 145
Deadlift 145 Deadlift 155 Deadlift 165
165 7 197.5 175 185
82.5 90 97.5
Bench 97.5 Bench 102.5 Bench 110
110 7 132.5 115 122.5
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
107.5 117.5 125
Squat 125 Squat 132.5 Squat 142.5
142.5 7 170 150 157.5
Cycle 12Week 45 3x5 Week 46 3x3 Week 47 5/3/1
Weight 1RM Weight 1RM Weight
62.5 67.5 72.5
Military 72.5 Military 75 Military 80
80 8 100 85 90
130 140 150
Deadlift 150 Deadlift 160 Deadlift 170
170 7 205 180 190
85 92.5 97.5
Bench 97.5 Bench 105 Bench 112.5
112.5 7 135 117.5 125
112.5 120 130
Squat 130 Squat 137.5 Squat 145
145 8 180 155 162.5
Cycle 13Week 49 3x5 Week 50 3x3 Week 51 5/3/1
Weight 1RM Weight 1RM Weight
62.5 67.5 72.5
Military 72.5 Military 77.5 Military 82.5
82.5 8 102.5 87.5 92.5
132.5 142.5 152.5
Deadlift 152.5 Deadlift 162.5 Deadlift 172.5
172.5 7 207.5 182.5 195
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
Reps Done
RepGoal
1RMGoal
87.5 92.5 100
Bench 100 Bench 107.5 Bench 112.5
112.5 8 140 120 127.5
115 125 132.5
Squat 132.5 Squat 142.5 Squat 150
150 7 180 160 167.5
Week 4 Deload
1RM Weight Cycle 1 1RM
27.5 Military 67.5
Military 35 Deadlift 144
5 72.5 40 Bench 103.5
57.5 Squat 117
Deadlift 72.5
8 170 87.5 Warm-up Calc
42.5 Top Set
Bench 52.5 40%x5
5 110 62.5 50%x5
47.5 60%x3
Squat 57.5
8 137.5 70
Week 8 Deload
1RM Weight Cycle 2 1RM Stall
27.5 Military 70
Military 35 Deadlift 149
42.5 Bench 106
60 Squat 122
Deadlift 75
Start/OptionsProgress Tracker
Accessory Planner
Reps Done
Reps Done
BackoffAmount
90 Warm-up Calc
42.5 Top Set
Bench 52.5 40%x5
62.5 50%x5
50 60%x3
Squat 60
72.5
Week 12 Deload
1RM Weight Cycle 3 1RM Stall
30 Military 72.5
Military 37.5 Deadlift 154
42.5 Bench 108.5
62.5 Squat 127
Deadlift 77.5
92.5 Warm-up Calc
42.5 Top Set
Bench 55 40%x5
65 50%x5
50 60%x3
Squat 62.5
75
Week 16 Deload
1RM Weight Cycle 4 1RM Stall
30 Military 75
Military 37.5 Deadlift 159
45 Bench 111
Reps Done
BackoffAmount
Reps Done
BackoffAmount
62.5 Squat 132
Deadlift 80
95 Warm-up Calc
45 Top Set
Bench 55 40%x5
67.5 50%x5
52.5 60%x3
Squat 65
80
Week 20 Deload
1RM Weight Cycle 5 1RM Stall
30 Military 77.5
Military 40 Deadlift 164
47.5 Bench 113.5
65 Squat 137
Deadlift 82.5
97.5 Warm-up Calc
45 Top Set
Bench 57.5 40%x5
67.5 50%x5
55 60%x3
Squat 67.5
82.5
Week 24 Deload
1RM Weight Cycle 6 1RM Stall
Reps Done
BackoffAmount
Reps Done
BackoffAmount
32.5 Military 80
Military 40 Deadlift 169
47.5 Bench 116
67.5 Squat 142
Deadlift 85
102.5 Warm-up Calc
47.5 Top Set
Bench 57.5 40%x5
70 50%x5
57.5 60%x3
Squat 70
85
Week 28 Deload
1RM Weight Cycle 7 1RM Stall
32.5 Military 82.5
Military 42.5 Deadlift 174
50 Bench 118.5
70 Squat 147
Deadlift 87.5
105 Warm-up Calc
47.5 Top Set
Bench 60 40%x5
70 50%x5
60 60%x3
Squat 72.5
87.5
Reps Done
BackoffAmount
Week 32 Deload
1RM Weight Cycle 8 1RM Stall
35 Military 85
Military 42.5 Deadlift 179
50 Bench 121
72.5 Squat 152
Deadlift 90
107.5 Warm-up Calc
47.5 Top Set
Bench 60 40%x5
72.5 50%x5
60 60%x3
Squat 75
90
Week 36 Deload
1RM Weight Cycle 9 1RM Stall
35 Military 87.5
Military 45 Deadlift 184
52.5 Bench 123.5
72.5 Squat 157
Deadlift 92.5
110 Warm-up Calc
50 Top Set
Bench 62.5 40%x5
75 50%x5
62.5 60%x3
Squat 77.5
95
Reps Done
BackoffAmount
Reps Done
BackoffAmount
Week 40 Deload
1RM Weight Cycle 10 1RM Stall
35 Military 90
Military 45 Deadlift 189
55 Bench 126
75 Squat 162
Deadlift 95
112.5 Warm-up Calc
50 Top Set
Bench 62.5 40%x5
75 50%x5
65 60%x3
Squat 80
97.5
Week 44 Deload
1RM Weight Cycle 11 1RM Stall
37.5 Military 92.5
Military 47.5 Deadlift 194
55 Bench 128.5
77.5 Squat 167
Deadlift 97.5
117.5 Warm-up Calc
52.5 Top Set
Bench 65 40%x5
77.5 50%x5
Reps Done
BackoffAmount
Reps Done
BackoffAmount
67.5 60%x3
Squat 82.5
100
Week 48 Deload
1RM Weight Cycle 12 1RM Stall
37.5 Military 95
Military 47.5 Deadlift 199
57.5 Bench 131
80 Squat 172
Deadlift 100
120 Warm-up Calc
52.5 Top Set
Bench 65 40%x5
77.5 50%x5
70 60%x3
Squat 85
102.5
Week 52 Deload
1RM Weight Cycle 13 1RM
40 Military 97.5
Military 50 Deadlift 204
57.5 Bench 133.5
82.5 Squat 177
Deadlift 102.5
122.5 Warm-up Calc
Reps Done
BackoffAmount
Reps Done
52.5 Top Set
Bench 67.5 40%x5
80 50%x5
70 60%x3
Squat 87.5
105
5/3/1 Progress Tracker ONLY Compatible with 5/3/1
Highest Estimated 1RM to DateMilitary Deadlift Bench
77.5 170 115
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51100
110
120
130
140
150
160
170
180Deadlift
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 5150
55
60
65
70
75
80Military
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 5180
85
90
95
100
105
110
115
120
Bench
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51100
105
110
115
120
125
130
135
140
Squat
5/3/1 Progress Tracker v3.0F
ONLY Compatible with 5/3/1
Highest Estimated 1RM to DateSquat 137.5
Cycle
12
34
56
78
91
01
11
21
3
5/3/1 ProgramAccessory Planner
Start/Options
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51100
110
120
130
140
150
160
170
180Deadlift
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51100
105
110
115
120
125
130
135
140
Squat
Military Deadlift Bench SquatWk 1RM 1RM 1RM 1RM1 72.5 162.5 112.5 132.52 75 167.5 115 1353 72.5 170 110 137.55 77.5 115 137.5679
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
47.5 45Military 55 Military 50
60 7 72.5 67.5 57.5100 92.5
Deadlift 115 Deadlift 107.5130 6 150 144 122.572.5 67.5
Bench 82.5 Bench 77.592.5 6 107.5 103.5 87.582.5 75
Squat 92.5 Squat 87.5105 6 122.5 117 100
Cycle 2Week 5 3x3 Week 6 3x5
Weight 1RM Weight 1RM
50 45Military 55 Military 52.5
62.5 7 75 70 60105 97.5
Deadlift 120 Deadlift 112.5135 5 152.5 149 127.575 70
Bench 85 Bench 8095 6 110 106 9085 80
Squat 97.5 Squat 92.5110 6 127.5 122 102.5
Cycle 3Week 9 3x3 Week 10 3x5
Weight 1RM Weight 1RM
50 47.5Military 57.5 Military 55
65 7 77.5 72.5 62.5107.5 100
Deadlift 122.5 Deadlift 115137.5 6 160 154 130
RepGoal
1RMGoal
Reps Done
Singlesx3
Reps Done
RepGoal
1RMGoal
Reps Done
Singlesx3
Reps Done
RepGoal
1RMGoal
Reps Done
Singlesx3
Reps Done
75 70Bench 87.5 Bench 82.5
97.5 6 112.5 108.5 92.590 82.5
Squat 102.5 Squat 95115 6 132.5 127 107.5
Cycle 4Week 13 3x3 Week 14 3x5
Weight 1RM Weight 1RM
52.5 50Military 60 Military 57.5
67.5 7 80 75 65112.5 102.5
Deadlift 127.5 Deadlift 120142.5 6 165 159 13577.5 72.5
Bench 90 Bench 82.5100 6 115 111 9592.5 85
Squat 105 Squat 100120 5 135 132 112.5
Cycle 5Week 17 3x3 Week 18 3x5
Weight 1RM Weight 1RM
55 50Military 62.5 Military 57.5
70 6 82.5 77.5 65115 107.5
Deadlift 130 Deadlift 122.5147.5 6 172.5 164 140
80 75Bench 90 Bench 85
102.5 6 120 113.5 97.595 90
Squat 110 Squat 102.5122.5 6 142.5 137 117.5
Cycle 6Week 21 3x3 Week 22 3x5
Weight 1RM Weight 1RM
55 52.5Military 65 Military 60
72.5 6 85 80 67.5117.5 110
Deadlift 135 Deadlift 127.5
RepGoal
1RMGoal
Reps Done
Singlesx3
Reps Done
RepGoal
1RMGoal
Reps Done
Singlesx3
Reps Done
RepGoal
1RMGoal
Reps Done
Singlesx3
Reps Done
152.5 5 172.5 169 142.580 75
Bench 92.5 Bench 87.5105 6 122.5 116 97.5100 92.5
Squat 112.5 Squat 107.5127.5 6 147.5 142 120
Cycle 7Week 25 3x3 Week 26 3x5
Weight 1RM Weight 1RM
57.5 52.5Military 65 Military 62.5
75 6 87.5 82.5 70122.5 112.5
Deadlift 140 Deadlift 130157.5 5 177.5 174 147.582.5 77.5
Bench 95 Bench 90107.5 6 125 118.5 100102.5 95
Squat 117.5 Squat 110132.5 6 155 147 125
Cycle 8Week 29 3x3 Week 30 3x5
Weight 1RM Weight 1RM
60 55Military 67.5 Military 65
77.5 6 90 85 72.5125 117.5
Deadlift 142.5 Deadlift 135160 6 185 179 152.585 77.5
Bench 97.5 Bench 90110 6 127.5 121 102.5
107.5 100Squat 122.5 Squat 115
137.5 5 155 152 130
Cycle 9Week 33 3x3 Week 34 3x5
Weight 1RM Weight 1RM
60 57.5Military 70 Military 65
80 6 92.5 87.5 75130 120
RepGoal
1RMGoal
Reps Done
Singlesx3
Reps Done
RepGoal
1RMGoal
Reps Done
Singlesx3
Reps Done
RepGoal
1RMGoal
Reps Done
Singlesx3
Reps Done
Deadlift 147.5 Deadlift 137.5165 6 192.5 184 157.587.5 80
Bench 100 Bench 92.5110 6 127.5 123.5 105110 102.5
Squat 125 Squat 117.5142.5 5 160 157 132.5
Cycle 10Week 37 3x3 Week 38 3x5
Weight 1RM Weight 1RM
62.5 57.5Military 72.5 Military 67.5
80 7 95 90 77.5132.5 122.5
Deadlift 150 Deadlift 142.5170 5 192.5 189 16087.5 82.5
Bench 100 Bench 95112.5 6 130 126 107.5112.5 105
Squat 130 Squat 122.5145 6 167.5 162 137.5
Cycle 11Week 41 3x3 Week 42 3x5
Weight 1RM Weight 1RM
65 60Military 75 Military 70
82.5 7 100 92.5 77.5135 125
Deadlift 155 Deadlift 145175 5 197.5 194 16590 82.5
Bench 102.5 Bench 97.5115 6 132.5 128.5 110
117.5 107.5Squat 132.5 Squat 125
150 6 175 167 142.5
Cycle 12Week 45 3x3 Week 46 3x5
Weight 1RM Weight 1RM
67.5 62.5Military 75 Military 72.5
85 6 97.5 95 80
RepGoal
1RMGoal
Reps Done
Singlesx3
Reps Done
RepGoal
1RMGoal
Reps Done
Singlesx3
Reps Done
RepGoal
1RMGoal
Reps Done
Singlesx3
Reps Done
140 130Deadlift 160 Deadlift 150
180 5 202.5 199 17092.5 85
Bench 105 Bench 97.5117.5 6 137.5 131 112.5120 112.5
Squat 137.5 Squat 130155 5 175 172 145
Cycle 13Week 49 3x3 Week 50 3x5
Weight 1RM Weight 1RM
67.5 62.5Military 77.5 Military 72.5
87.5 6 102.5 97.5 82.5142.5 132.5
Deadlift 162.5 Deadlift 152.5182.5 6 212.5 204 172.592.5 87.5
Bench 107.5 Bench 100120 6 140 133.5 112.5125 115
Squat 142.5 Squat 132.5160 5 180 177 150
RepGoal
1RMGoal
Reps Done
Singlesx3
Reps Done
3/5/1 Powerlifting v3.0F
Weight Calculator1RM Reps Weight
Cycle 1Week 3 5/3/1 Week 4 Deload
Weight 1RM Weight Cycle 1 1RM
50 27.5 MilitaryMilitary 57.5 Military 35 Deadlift
65 67.5 40 Bench107.5 57.5 Squat
Deadlift 122.5 Deadlift 72.5137.5 144 87.5 Warm-up Calc77.5 42.5 Top Set
Bench 87.5 Bench 52.5 40%x597.5 103.5 62.5 50%x587.5 47.5 60%x3
Squat 100 Squat 57.5110 117 70
Cycle 2Week 7 5/3/1 Week 8 Deload
Weight 1RM Weight Cycle 2 1RM
52.5 27.5 MilitaryMilitary 60 Military 35 Deadlift
67.5 70 42.5 Bench112.5 60 Squat
Deadlift 127.5 Deadlift 75142.5 149 90 Warm-up Calc
80 42.5 Top SetBench 90 Bench 52.5 40%x5
100 106 62.5 50%x592.5 50 60%x3
Squat 102.5 Squat 60115 122 72.5
Cycle 3Week 11 5/3/1 Week 12 Deload
Weight 1RM Weight Cycle 3 1RM
55 30 MilitaryMilitary 62.5 Military 37.5 Deadlift
70 72.5 42.5 Bench115 62.5 Squat
Deadlift 130 Deadlift 77.5147.5 154 92.5 Warm-up Calc
Start/OptionsProgress Tracker
Accessory Planner
RepGoal
1RMGoal
Reps Done
Singlesx2
RepGoal
1RMGoal
Reps Done
Singlesx2
RepGoal
1RMGoal
Reps Done
Singlesx2
82.5 42.5 Top SetBench 92.5 Bench 55 40%x5
102.5 108.5 65 50%x595 50 60%x3
Squat 107.5 Squat 62.5120 127 75
Cycle 4Week 15 5/3/1 Week 16 Deload
Weight 1RM Weight Cycle 4 1RM
57.5 30 MilitaryMilitary 65 Military 37.5 Deadlift
72.5 75 45 Bench120 62.5 Squat
Deadlift 135 Deadlift 80150 159 95 Warm-up Calc82.5 45 Top Set
Bench 95 Bench 55 40%x5105 111 67.5 50%x5100 52.5 60%x3
Squat 112.5 Squat 65125 132 80
Cycle 5Week 19 5/3/1 Week 20 Deload
Weight 1RM Weight Cycle 5 1RM
57.5 30 MilitaryMilitary 65 Military 40 Deadlift
72.5 77.5 47.5 Bench122.5 65 Squat
Deadlift 140 Deadlift 82.5155 164 97.5 Warm-up Calc85 45 Top Set
Bench 97.5 Bench 57.5 40%x5107.5 113.5 67.5 50%x5102.5 55 60%x3
Squat 117.5 Squat 67.5130 137 82.5
Cycle 6Week 23 5/3/1 Week 24 Deload
Weight 1RM Weight Cycle 6 1RM
60 32.5 MilitaryMilitary 67.5 Military 40 Deadlift
75 80 47.5 Bench127.5 67.5 Squat
Deadlift 142.5 Deadlift 85
RepGoal
1RMGoal
Reps Done
Singlesx2
RepGoal
1RMGoal
Reps Done
Singlesx2
RepGoal
1RMGoal
Reps Done
Singlesx2
160 169 102.5 Warm-up Calc87.5 47.5 Top Set
Bench 97.5 Bench 57.5 40%x5110 116 70 50%x5
107.5 57.5 60%x3Squat 120 Squat 70
135 142 85
Cycle 7Week 27 5/3/1 Week 28 Deload
Weight 1RM Weight Cycle 7 1RM
62.5 32.5 MilitaryMilitary 70 Military 42.5 Deadlift
77.5 82.5 50 Bench130 70 Squat
Deadlift 147.5 Deadlift 87.5165 174 105 Warm-up Calc90 47.5 Top Set
Bench 100 Bench 60 40%x5112.5 118.5 70 50%x5110 60 60%x3
Squat 125 Squat 72.5140 147 87.5
Cycle 8Week 31 5/3/1 Week 32 Deload
Weight 1RM Weight Cycle 8 1RM
65 35 MilitaryMilitary 72.5 Military 42.5 Deadlift
80 85 50 Bench135 72.5 Squat
Deadlift 152.5 Deadlift 90170 179 107.5 Warm-up Calc90 47.5 Top Set
Bench 102.5 Bench 60 40%x5115 121 72.5 50%x5115 60 60%x3
Squat 130 Squat 75145 152 90
Cycle 9Week 35 5/3/1 Week 36 Deload
Weight 1RM Weight Cycle 9 1RM
65 35 MilitaryMilitary 75 Military 45 Deadlift
82.5 87.5 52.5 Bench137.5 72.5 Squat
RepGoal
1RMGoal
Reps Done
Singlesx2
RepGoal
1RMGoal
Reps Done
Singlesx2
RepGoal
1RMGoal
Reps Done
Singlesx2
Deadlift 157.5 Deadlift 92.5175 184 110 Warm-up Calc92.5 50 Top Set
Bench 105 Bench 62.5 40%x5117.5 123.5 75 50%x5117.5 62.5 60%x3
Squat 132.5 Squat 77.5150 157 95
Cycle 10Week 39 5/3/1 Week 40 Deload
Weight 1RM Weight Cycle 10 1RM
67.5 35 MilitaryMilitary 77.5 Military 45 Deadlift
85 90 55 Bench142.5 75 Squat
Deadlift 160 Deadlift 95180 189 112.5 Warm-up Calc95 50 Top Set
Bench 107.5 Bench 62.5 40%x5120 126 75 50%x5
122.5 65 60%x3Squat 137.5 Squat 80
155 162 97.5
Cycle 11Week 43 5/3/1 Week 44 Deload
Weight 1RM Weight Cycle 11 1RM
70 37.5 MilitaryMilitary 77.5 Military 47.5 Deadlift
87.5 92.5 55 Bench145 77.5 Squat
Deadlift 165 Deadlift 97.5185 194 117.5 Warm-up Calc97.5 52.5 Top Set
Bench 110 Bench 65 40%x5122.5 128.5 77.5 50%x5125 67.5 60%x3
Squat 142.5 Squat 82.5157.5 167 100
Cycle 12Week 47 5/3/1 Week 48 Deload
Weight 1RM Weight Cycle 12 1RM
72.5 37.5 MilitaryMilitary 80 Military 47.5 Deadlift
90 95 57.5 Bench
RepGoal
1RMGoal
Reps Done
Singlesx2
RepGoal
1RMGoal
Reps Done
Singlesx2
RepGoal
1RMGoal
Reps Done
Singlesx2
150 80 SquatDeadlift 170 Deadlift 100
190 199 120 Warm-up Calc97.5 52.5 Top Set
Bench 112.5 Bench 65 40%x5125 131 77.5 50%x5130 70 60%x3
Squat 145 Squat 85162.5 172 102.5
Cycle 13Week 51 5/3/1 Week 52 Deload
Weight 1RM Weight Cycle 13 1RM
72.5 40 MilitaryMilitary 82.5 Military 50 Deadlift
92.5 97.5 57.5 Bench152.5 82.5 Squat
Deadlift 172.5 Deadlift 102.5195 204 122.5 Warm-up Calc100 52.5 Top Set
Bench 112.5 Bench 67.5 40%x5127.5 133.5 80 50%x5132.5 70 60%x3
Squat 150 Squat 87.5167.5 177 105
RepGoal
1RMGoal
Reps Done
Singlesx2
Cycle 1 1RM
67.5144
103.5117
Warm-up Calc
Cycle 2 1RM Stall
70149106122
Warm-up Calc
Cycle 3 1RM Stall
72.5154
108.5127
Warm-up Calc
BackoffAmount
BackoffAmount
Cycle 4 1RM Stall
75159111132
Warm-up Calc
Cycle 5 1RM Stall
77.5164
113.5137
Warm-up Calc
Cycle 6 1RM Stall
80169116142
BackoffAmount
BackoffAmount
BackoffAmount
Warm-up Calc
Cycle 7 1RM Stall
82.5174
118.5147
Warm-up Calc
Cycle 8 1RM Stall
85179121152
Warm-up Calc
Cycle 9 1RM Stall
87.5184
123.5157
BackoffAmount
BackoffAmount
BackoffAmount
Warm-up Calc
Cycle 10 1RM Stall
90189126162
Warm-up Calc
Cycle 11 1RM Stall
92.5194
128.5167
Warm-up Calc
Cycle 12 1RM Stall
95199131
BackoffAmount
BackoffAmount
BackoffAmount
172
Warm-up Calc
Cycle 13 1RM
97.5204
133.5177
Warm-up Calc
3/5/1 PL Progress TrackerONLY Compatible with 3/5/1 PL
Highest Estimated 1RM to DateMilitary Deadlift
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51125
145
165
185
205
225
245
265 Military
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51155
175
195
215
235
255
275
295
315Bench
3/5/1 PL Progress Tracker v3.0F
ONLY Compatible with 3/5/1 PL
Highest Estimated 1RM to DateBench Squat
351 PL ProgramAccessory Planner
Start/Options
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51275
325
375
425
475
525
575Deadlift
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51125
145
165
185
205
225
245
265 Military
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51155
175
195
215
235
255
275
295
315Bench
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51275
325
375
425
475
525
575
Squat
ONLY Compatible with 3/5/1 PL
Military Deadlift Bench SquatCycle Wk 1RM 1RM 1RM 1RM
1
123
2
567
3
91011
4
131415
5
171819
6
212223
7
252627
8
293031
9
333435
10
373839
11
414243
12
454647
13
495051
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51275
325
375
425
475
525
575Deadlift
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51275
325
375
425
475
525
575
Squat
5/3/1 3-Day Beginner1RM Calculator Rep Goal Calculator
Weight Reps 1RM Weight 1RM Rep
Cycle 1Week 1 3x5+ Week 2 3x3+ Week 3 3x5,3,1+
Weight Reps Weight Reps Weight Reps Weight Reps
Day 1
Squat 5/3/1 Bench 3x5
Day 1
Squat 5/3/1 Bench 3x5
Day 175 5 57.5
582.5 3 57.5
587.5 5 67.5 92.5 3 67.5100 77.5 105 77.5
Day 2
Deadlift 5/3/1 Military 5/3/1
Day 2
Deadlift 5/3/1 Military 5/3/1
Day 292.5 5 45 5 100 3 47.5 3
107.5 5 50 5 115 3 55 3122.5 57.5 130 60
Day 3
Bench 5/3/1 Squat 3x5
Day 3
Bench 5/3/1 Squat 3x5
Day 367.5 5 65
5
72.5 3 65
577.5 5 75 82.5 3 7587.5 87.5 92.5 87.5
Cycle 2Week 4 3x5+ Week 5 3x3+ Week 6 3x5,3,1+
Weight Reps Weight Reps Weight Reps Weight Reps
Day 1
Squat 5/3/1 Bench 3x5
Day 1
Squat 5/3/1 Bench 3x5
Day 180 5 57.5
585 3 57.5
592.5 5 70 97.5 3 70102.5 80 110 80
Day 2
Deadlift 5/3/1 Military 5/3/1
Day 2
Deadlift 5/3/1 Military 5/3/1
Day 297.5 5 45 5 105 3 50 3
112.5 5 52.5 5 120 3 55 3127.5 60 135 62.5
Day 3
Bench 5/3/1 Squat 3x5
Day 3
Bench 5/3/1 Squat 3x5
Day 370 5 67.5
5
75 3 67.5
580 5 80 85 3 8090 92.5 95 92.5
Cycle 3Week 7 3x5+ Week 8 3x3+ Week 9 3x5,3,1+
Weight Reps Weight Reps Weight Reps Weight Reps
Day 1
Squat 5/3/1 Bench 3x5
Day 1
Squat 5/3/1 Bench 3x5
Day 182.5 5 60
590 3 60
595 5 70 102.5 3 70107.5 82.5 115 82.5
Day 2
Deadlift 5/3/1 Press 5/3/1
Day 2
Deadlift 5/3/1 Press 5/3/1
Day 2100 5 47.5 5 107.5 3 50 3115 5 55 5 122.5 3 57.5 3130 62.5 137.5 65
Day 3
Bench 5/3/1 Squat 3x5
Day 3
Bench 5/3/1 Squat 3x5
Day 370 5 70
5
75 3 70
582.5 5 82.5 87.5 3 82.592.5 95 97.5 95
Cycle 4Week 10 3x5+ Week 11 3x3+ Week 12 3x5,3,1+
Weight Reps Weight Reps Weight Reps Weight Reps
Day 1
Squat 5/3/1 Bench 3x5
Day 1
Squat 5/3/1 Bench 3x5
Day 185 5 60
592.5 3 60
5100 5 72.5 105 3 72.5112.5 82.5 120 82.5
Day 2
Deadlift 5/3/1 Military 5/3/1
Day 2
Deadlift 5/3/1 Military 5/3/1
Day 2102.5 5 50 5 112.5 3 52.5 3120 5 57.5 5 127.5 3 60 3135 65 142.5 67.5
Day 3
Bench 5/3/1 Squat 3x5
Day 3
Bench 5/3/1 Squat 3x5
Day 372.5 5 72.5
5
77.5 3 72.5
582.5 5 85 90 3 8595 100 100 100
Cycle 5Week 13 3x5+ Week 14 3x3+ Week 15 3x5,3,1+
Weight Reps Weight Reps Weight Reps Weight Reps
Day 1
Squat 5/3/1 Bench 3x5
Day 1
Squat 5/3/1 Bench 3x5
Day 190 5 62.5
595 3 62.5
5102.5 5 75 110 3 75117.5 85 122.5 85
Day 2
Deadlift 5/3/1 Military 5/3/1
Day 2
Deadlift 5/3/1 Military 5/3/1
Day 2107.5 5 50 5 115 3 55 3122.5 5 57.5 5 130 3 62.5 3140 65 147.5 70
Day 3
Bench 5/3/1 Squat 3x5
Day 3
Bench 5/3/1 Squat 3x5
Day 375 5 75
5
80 3 75
585 5 90 90 3 9097.5 102.5 102.5 102.5
Cycle 6Week 16 3x5+ Week 17 3x3+ Week 18 3x5,3,1+
Weight Reps Weight Reps Weight Reps Weight Reps
Day 1
Squat 5/3/1 Bench 3x5
Day 1
Squat 5/3/1 Bench 3x5
Day 1
Day 192.5 5 65
5Day 1
100 3 655
Day 1107.5 5 75 112.5 3 75120 87.5 127.5 87.5
Day 2
Deadlift 5/3/1 Military 5/3/1
Day 2
Deadlift 5/3/1 Military 5/3/1
Day 2110 5 52.5 5 117.5 3 55 3
127.5 5 60 5 135 3 65 3142.5 67.5 152.5 72.5
Day 3
Bench 5/3/1 Squat 3x5
Day 3
Bench 5/3/1 Squat 3x5
Day 375 5 77.5
5
80 3 77.5
587.5 5 92.5 92.5 3 92.597.5 107.5 105 107.5
5/3/1 3-Day Beginner v3.0F
Weight Calculator1RM Reps Weight
Week 3 3x5,3,1+
Weight Reps Weight Reps Cycle 1 1RM
Squat 5/3/1 Bench 3x5 Military 67.587.5 5 57.5
5Deadlift 144
100 3 67.5 Bench 103.5110 77.5 Squat 117Deadlift 5/3/1 Military 5/3/1107.5 5 50 5 Warm-up Calc122.5 3 57.5 3 Top Set137.5 65 40%x5Bench 5/3/1 Squat 3x5 50%x577.5 5 65
5
60%x387.5 3 7597.5 87.5
Week 6 3x5,3,1+
Weight Reps Weight Reps Cycle 2 1RM Stall
Squat 5/3/1 Bench 3x5 Military 7092.5 5 57.5
5Deadlift 149
102.5 3 70 Bench 106115 80 Squat 122Deadlift 5/3/1 Military 5/3/1112.5 5 52.5 5 Warm-up Calc127.5 3 60 3 Top Set142.5 67.5 40%x5Bench 5/3/1 Squat 3x5 50%x580 5 67.5
5
60%x390 3 80
100 92.5
Week 9 3x5,3,1+
Weight Reps Weight Reps Cycle 3 1RM Stall
Squat 5/3/1 Bench 3x5 Military 72.595 5 60
5Deadlift 154
107.5 3 70 Bench 108.5120 82.5 Squat 127
Start/OptionsAccessory Planner
BackoffAmount
BackoffAmount
Deadlift 5/3/1 Press 5/3/1115 5 55 5 Warm-up Calc130 3 62.5 3 Top Set
147.5 70 40%x5Bench 5/3/1 Squat 3x5 50%x582.5 5 70
5
60%x392.5 3 82.5
102.5 95
Week 12 3x5,3,1+
Weight Reps Weight Reps Cycle 4 1RM Stall
Squat 5/3/1 Bench 3x5 Military 75100 5 60
5Deadlift 159
112.5 3 72.5 Bench 111125 82.5 Squat 132Deadlift 5/3/1 Military 5/3/1120 5 57.5 5 Warm-up Calc135 3 65 3 Top Set150 72.5 40%x5Bench 5/3/1 Squat 3x5 50%x582.5 5 72.5
5
60%x395 3 85
105 100
Week 15 3x5,3,1+
Weight Reps Weight Reps Cycle 5 1RM Stall
Squat 5/3/1 Bench 3x5 Military 77.5102.5 5 62.5
5Deadlift 164
117.5 3 75 Bench 113.5130 85 Squat 137Deadlift 5/3/1 Military 5/3/1122.5 5 57.5 5 Warm-up Calc140 3 65 3 Top Set155 72.5 40%x5Bench 5/3/1 Squat 3x5 50%x585 5 75
5
60%x397.5 3 90
107.5 102.5
Week 18 3x5,3,1+
Weight Reps Weight Reps Cycle 6 1RM Stall
Squat 5/3/1 Bench 3x5 Military 80
BackoffAmount
BackoffAmount
BackoffAmount
107.5 5 655
Deadlift 169120 3 75 Bench 116135 87.5 Squat 142Deadlift 5/3/1 Military 5/3/1127.5 5 60 5 Warm-up Calc142.5 3 67.5 3 Top Set160 75 40%x5Bench 5/3/1 Squat 3x5 50%x587.5 5 77.5
5
60%x397.5 3 92.5110 107.5
Assistance/Accessory Work Planner
Cycle 1Week 1
Assistance Accessory Week 2Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Lattiapun.
50 10
Day 160 1070 10
mavetempaus
55 10
Day 265 1075 10
Day 3 vauhtipun.
42.5 10
Day 3
52.5 1060 10
Day 4 stoppietari
47.5 10
Day 455 10
65 10
Week 3Assistance Accessory
Week 4Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Lattiapun.
65 5
Day 175 585 5
Day 2 mavetempaus
70 5
Day 280 5
92.5 5
Day 3 vauhtipun.
55 5
Day 365 5
72.5 5
Day 4 stoppietari
60 5
Day 4
70 580 5
Day 2
Day 4 stoppietari Day 4
Cycle 2
Week 5Assistance Accessory
Week 6Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Lattiapun.
50 10
Day 160 1070 10
mavetempaus
57.5 10
Day 267.5 1080 10
Day 3 vauhtipun.
37.5 10
Day 3
45 1052.5 10
Day 4 stoppietari
50 10
Day 460 1070 10
Week 7Assistance Accessory
Week 8Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Lattiapun.
65 5
Day 175 5
87.5 5
Day 2 mavetempaus
72.5 5
Day 285 595 5
Day 3 vauhtipun.
50 5
Day 357.5 565 5
Day 4 stoppietari
65 5
Day 4
75 585 5
Day 2
Cycle 3Week 9
Assistance Accessory Week 10Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Lattiapun.
52.5 10
Day 162.5 1072.5 10
mavetempaus
60 10
Day 270 10
82.5 10
Day 3 vauhtipun.
40 10
Day 3
47.5 1055 10
Day 4 stoppietari
52.5 10
Day 462.5 1072.5 10
Week 11Assistance Accessory
Week 12Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Lattiapun.
67.5 5
Day 177.5 587.5 5
Day 2 mavetempaus
77.5 5
Day 287.5 5100 5
Day 3 vauhtipun.
50 5
Day 357.5 565 5
Day 4 stoppietari
67.5 5
Day 4
77.5 587.5 5
Cycle 4Week 13
Assistance Accessory Week 14
Day 2
Week 13 Exercise Weight Reps Exercise Set/Reps Weight Week 14
Day 1 Exercise 1
50 10
Day 160 1070 10
Exercise 2
50 10
Day 260 1070 10
Day 3 Exercise 3
50 10
Day 360 1070 10
Day 4 Exercise 4
50 10
Day 460 1070 10
Week 15Assistance Accessory
Week 16Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Exercise 1
65 5
Day 175 585 5
Day 2 Exercise 2
65 5
Day 275 585 5
Day 3 Exercise 3
65 5
Day 375 585 5
Day 4 Exercise 4
65 5
Day 4
75 585 5
Cycle 5Week 17
Assistance Accessory Week 18Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Exercise 1
50 10
Day 160 10
Day 2
Day 1 Exercise 1 70 10 Day 1
Exercise 2
50 10
Day 260 1070 10
Day 3 Exercise 3
50 10
Day 360 1070 10
Day 4 Exercise 4
50 10
Day 460 1070 10
Week 19Assistance Accessory
Week 20Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Exercise 1
65 5
Day 175 585 5
Day 2 Exercise 2
65 5
Day 275 585 5
Day 3 Exercise 3
65 5
Day 375 585 5
Day 4 Exercise 4
65 5
Day 4
75 585 5
Cycle 6Week 21
Assistance Accessory Week 22Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Military
40 10
Day 140 1040 1040 1040 10
Day 2
Deadlift
85 10
Day 285 1085 1085 1085 10
Day 3 Bench
65 10
Day 365 1065 1065 1065 10
Day 4 Squat
70 10
Day 470 1070 1070 1070 10
Week 23Assistance Accessory
Week 24Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Military
47.5 10
Day 147.5 1047.5 1047.5 1047.5 10
Day 2 Deadlift
102.5 10
Day 2102.5 10102.5 10102.5 10102.5 10
Day 3 Bench
75 10
Day 375 1075 1075 1075 10
Day 4 Squat
85 10
Day 4
85 1085 1085 1085 10
Cycle 7Week 25
Assistance Accessory Week 26Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Military
42.5 10
Day 142.5 1042.5 1042.5 1042.5 10
Deadlift
87.5 10
Day 287.5 1087.5 10
Day 2
Day 2
Deadlift87.5 10
Day 2
87.5 10
Day 3 Bench
65 10
Day 365 1065 1065 1065 10
Day 4 Squat
72.5 10
Day 472.5 1072.5 1072.5 1072.5 10
Week 27Assistance Accessory
Week 28Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Military
50 10
Day 150 1050 1050 1050 10
Day 2 Deadlift
105 10
Day 2105 10105 10105 10105 10
Day 3 Bench
77.5 10
Day 377.5 1077.5 1077.5 1077.5 10
Day 4 Squat
87.5 10
Day 4
87.5 1087.5 1087.5 1087.5 10
Cycle 8Week 29
Assistance Accessory Week 30Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Military
42.5 10
Day 142.5 1042.5 1042.5 1042.5 10
Deadlift
90 10
Day 290 1090 1090 1090 10
Day 3 Bench
67.5 10
Day 3
Day 2
Day 2
Day 3 Bench67.5 10
Day 367.5 1067.5 1067.5 10
Day 4 Squat
75 10
Day 475 1075 1075 1075 10
Week 31Assistance Accessory
Week 32Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Military
50 10
Day 150 1050 1050 1050 10
Day 2 Deadlift
107.5 10
Day 2107.5 10107.5 10107.5 10107.5 10
Day 3 Bench
77.5 10
Day 377.5 1077.5 1077.5 1077.5 10
Day 4 Squat
90 10
Day 4
90 1090 1090 1090 10
Cycle 9Week 33
Assistance Accessory Week 34Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Military
45 10
Day 145 1045 1045 1045 10
Deadlift
92.5 10
Day 292.5 1092.5 1092.5 1092.5 10
Day 3 Bench
67.5 10
Day 367.5 1067.5 1067.5 10
Day 2
Day 3 Bench
67.5 10
Day 3
Day 4 Squat
77.5 10
Day 477.5 1077.5 1077.5 1077.5 10
Week 35Assistance Accessory
Week 36Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Military
52.5 10
Day 152.5 1052.5 1052.5 1052.5 10
Day 2 Deadlift
110 10
Day 2110 10110 10110 10110 10
Day 3 Bench
80 10
Day 380 1080 1080 1080 10
Day 4 Squat
95 10
Day 4
95 1095 1095 1095 10
Cycle 10Week 37
Assistance Accessory Week 38Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Military
45 10
Day 145 1045 1045 1045 10
Deadlift
95 10
Day 295 1095 1095 1095 10
Day 3 Bench
70 10
Day 370 1070 1070 1070 10
Day 4 Squat
80 10
Day 480 10
Day 2
Day 4 Squat 80 10 Day 480 1080 10
Week 39Assistance Accessory
Week 40Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Military
55 10
Day 155 1055 1055 1055 10
Day 2 Deadlift
112.5 10
Day 2112.5 10112.5 10112.5 10112.5 10
Day 3 Bench
82.5 10
Day 382.5 1082.5 1082.5 1082.5 10
Day 4 Squat
97.5 10
Day 497.5 1097.5 1097.5 1097.5 10
Cycle 11Week 41
Assistance Accessory Week 42Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Military
47.5 10
Day 147.5 1047.5 1047.5 1047.5 10
Deadlift
97.5 10
Day 297.5 1097.5 1097.5 1097.5 10
Day 3 Bench
70 10
Day 370 1070 1070 1070 10
Day 4 Squat
82.5 10
Day 482.5 1082.5 1082.5 1082.5 10
Day 2
Week 43Assistance Accessory
Week 44Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Military
55 10
Day 155 1055 1055 1055 10
Day 2 Deadlift
117.5 10
Day 2117.5 10117.5 10117.5 10117.5 10
Day 3 Bench
82.5 10
Day 382.5 1082.5 1082.5 1082.5 10
Day 4 Squat
100 10
Day 4
100 10100 10100 10100 10
Cycle 12Week 45
Assistance Accessory Week 46Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Military
47.5 10
Day 147.5 1047.5 1047.5 1047.5 10
Deadlift
100 10
Day 2100 10100 10100 10100 10
Day 3 Bench
72.5 10
Day 372.5 1072.5 1072.5 1072.5 10
Day 4 Squat
85 10
Day 485 1085 1085 1085 10
Week 47Assistance Accessory
Week 48Exercise Weight Reps Exercise Set/Reps Weight
Day 2
Day 1 Military
57.5 10
Day 157.5 1057.5 1057.5 1057.5 10
Day 2 Deadlift
120 10
Day 2120 10120 10120 10120 10
Day 3 Bench
85 10
Day 385 1085 1085 1085 10
Day 4 Squat
102.5 10
Day 4
102.5 10102.5 10102.5 10102.5 10
Cycle 13Week 49
Assistance Accessory Week 50Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Military
50 10
Day 150 1050 1050 1050 10
Deadlift
102.5 10
Day 2102.5 10102.5 10102.5 10102.5 10
Day 3 Bench
72.5 10
Day 372.5 1072.5 1072.5 1072.5 10
Day 4 Squat
87.5 10
Day 487.5 1087.5 1087.5 1087.5 10
Week 51Assistance Accessory
Week 52Exercise Weight Reps Exercise Set/Reps Weight
Day 1 Military
57.5 10
Day 157.5 1057.5 10
Day 2
Day 1 Military57.5 10
Day 1
57.5 10
Day 2 Deadlift
122.5 10
Day 2122.5 10122.5 10122.5 10122.5 10
Day 3 Bench
87.5 10
Day 387.5 1087.5 1087.5 1087.5 10
Day 4 Squat
105 10
Day 4
105 10105 10105 10105 10
Assistance/Accessory Work Planner v3.0F
Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Simplest Strength Template
Lattiapun.
60 870 8 Boring But Big80 6 5x10
MilitaryDeadlift
mavetempaus
65 8 Bench75 8 Squat
87.5 6Simplest Strength Template531 or 351?
vauhtipun.
52.5 860 8 Simplest Strength Template
67.5 6
Day 1
Day 2
stoppietari
55 8 Day 3
65 8 Day 4
75 6
Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set
Lattiapun.
40 5 40%x550 5 50%x560 5 60%x3
mavetempaus
42.5 555 565 5
vauhtipun.
35 542.5 552.5 5
stoppietari
37.5 547.5 555 5
5/3/1 5/3/1 Beginner 3/5/1 PL
stoppietari
Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Simplest Strength Template
Lattiapun.
60 870 8 Boring But Big80 6 5x10
MilitaryDeadlift
mavetempaus
67.5 8 Bench80 8 Squat 90 6
Simplest Strength Template531 or 351?
vauhtipun.
45 852.5 8 Simplest Strength Template60 6
Day 1
Day 2
stoppietari
60 8 Day 3
70 8 Day 480 6
Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set
Lattiapun.
40 5 40%x550 5 50%x560 5 60%x3
mavetempaus
45 557.5 567.5 5
vauhtipun.
30 537.5 545 5
stoppietari
40 550 560 5
Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Simplest Strength Template
Lattiapun.
62.5 872.5 8 Boring But Big82.5 6 5x10
MilitaryDeadlift
mavetempaus
70 8 Bench82.5 8 Squat 95 6
Simplest Strength Template531 or 351?
vauhtipun.
47.5 8
55 8 Simplest Strength Template62.5 6
Day 1
Day 2
stoppietari
62.5 8 Day 3
72.5 8 Day 482.5 6
Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set
Lattiapun.
42.5 5 40%x552.5 5 50%x562.5 5 60%x3
mavetempaus
47.5 560 570 5
vauhtipun.
30 540 5
47.5 5
stoppietari
42.5 552.5 562.5 5
Assistance Accessory Assistance Template
Exercise Weight Reps Exercise Set/Reps Weight Simplest Strength Template
Exercise 1
60 870 8 Boring But Big80 6 5x10
MilitaryDeadlift
Exercise 2
60 8 Bench70 8 Squat 80 6
Simplest Strength Template531 or 351?
Exercise 3
60 870 8 Simplest Strength Template80 6
Day 1Day 2
Exercise 4
60 8 Day 370 8 Day 480 6
Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set
Exercise 1
40 5 40%x550 5 50%x560 5 60%x3
Exercise 2
40 550 560 5
Exercise 3
40 550 560 5
Exercise 4
40 550 560 5
Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Simplest Strength Template
Exercise 1
60 870 8 Boring But Big
Exercise 1 80 6 5x10MilitaryDeadlift
Exercise 2
60 8 Bench70 8 Squat 80 6
Simplest Strength Template531 or 351?
Exercise 3
60 870 8 Simplest Strength Template80 6
Day 1Day 2
Exercise 4
60 8 Day 370 8 Day 480 6
Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set
Exercise 1
40 5 40%x550 5 50%x560 5 60%x3
Exercise 2
40 550 560 5
Exercise 3
40 550 560 5
Exercise 4
40 550 560 5
Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big
Military
45 1045 10 Boring But Big45 10 5x1045 10 Military45 10 Deadlift
Deadlift
92.5 10 Bench92.5 10 Squat 92.5 1092.5 10 Simplest Strength Template92.5 10 531 or 351?
Bench
70 1070 10 Simplest Strength Template70 1070 10 Day 170 10 Day 2
Squat
77.5 10 Day 377.5 10 Day 477.5 1077.5 1077.5 10
Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set
Military
32.5 10 40%x532.5 10 50%x532.5 10 60%x332.5 1032.5 10
Deadlift
67.5 1067.5 1067.5 1067.5 1067.5 10
Bench
57.5 1057.5 1057.5 1057.5 1057.5 10
Squat
57.5 1057.5 1057.5 1057.5 1057.5 10
Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big
Military
45 1045 10 Boring But Big45 10 5x1045 10 Military45 10 Deadlift
Deadlift
95 10 Bench95 10 Squat 95 10
Deadlift95 10 Simplest Strength Template95 10 531 or 351?
Bench
70 1070 10 Simplest Strength Template70 1070 10 Day 170 10 Day 2
Squat
80 10 Day 380 10 Day 480 1080 1080 10
Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set
Military
32.5 10 40%x532.5 10 50%x532.5 10 60%x332.5 1032.5 10
Deadlift
70 1070 1070 1070 1070 10
Bench
60 1060 1060 1060 1060 10
Squat
60 1060 1060 1060 1060 10
Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big
Military
47.5 1047.5 10 Boring But Big47.5 10 5x1047.5 10 Military47.5 10 Deadlift
Deadlift
97.5 10 Bench97.5 10 Squat 97.5 1097.5 10 Simplest Strength Template97.5 10 531 or 351?
Bench
72.5 10
Bench72.5 10 Simplest Strength Template72.5 1072.5 10 Day 172.5 10 Day 2
Squat
82.5 10 Day 382.5 10 Day 482.5 1082.5 1082.5 10
Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set
Military
35 10 40%x535 10 50%x535 10 60%x335 1035 10
Deadlift
72.5 1072.5 1072.5 1072.5 1072.5 10
Bench
60 1060 1060 1060 1060 10
Squat
60 1060 1060 1060 1060 10
Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big
Military
47.5 1047.5 10 Boring But Big47.5 10 5x1047.5 10 Military47.5 10 Deadlift
Deadlift
100 10 Bench100 10 Squat 100 10100 10 Simplest Strength Template100 10 531 or 351?
Bench
75 1075 10 Simplest Strength Template75 1075 10 Day 1
Bench
75 10 Day 2
Squat
87.5 10 Day 387.5 10 Day 487.5 1087.5 1087.5 10
Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set
Military
35 10 40%x535 10 50%x535 10 60%x335 1035 10
Deadlift
72.5 1072.5 1072.5 1072.5 1072.5 10
Bench
62.5 1062.5 1062.5 1062.5 1062.5 10
Squat
62.5 1062.5 1062.5 1062.5 1062.5 10
Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big
Military
50 1050 10 Boring But Big50 10 5x1050 10 Military50 10 Deadlift
Deadlift
105 10 Bench105 10 Squat 105 10105 10 Simplest Strength Template105 10 531 or 351?
Bench
75 1075 10 Simplest Strength Template75 1075 10 Day 175 10 Day 2
Squat
90 10 Day 390 10 Day 4
Squat 90 1090 1090 10
Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set
Military
35 10 40%x535 10 50%x535 10 60%x335 1035 10
Deadlift
75 1075 1075 1075 1075 10
Bench
62.5 1062.5 1062.5 1062.5 1062.5 10
Squat
65 1065 1065 1065 1065 10
Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big
Military
50 1050 10 Boring But Big50 10 5x1050 10 Military50 10 Deadlift
Deadlift
107.5 10 Bench107.5 10 Squat 107.5 10107.5 10 Simplest Strength Template107.5 10 531 or 351?
Bench
77.5 1077.5 10 Simplest Strength Template77.5 1077.5 10 Day 177.5 10 Day 2
Squat
92.5 10 Day 392.5 10 Day 492.5 1092.5 1092.5 10
Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set
Military
37.5 10 40%x537.5 10 50%x537.5 10 60%x337.5 1037.5 10
Deadlift
77.5 1077.5 1077.5 1077.5 1077.5 10
Bench
65 1065 1065 1065 1065 10
Squat
67.5 1067.5 1067.5 1067.5 1067.5 10
Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big
Military
52.5 1052.5 10 Boring But Big52.5 10 5x1052.5 10 Military52.5 10 Deadlift
Deadlift
110 10 Bench110 10 Squat 110 10110 10 Simplest Strength Template110 10 531 or 351?
Bench
77.5 1077.5 10 Simplest Strength Template77.5 1077.5 10 Day 177.5 10 Day 2
Squat
95 10 Day 395 10 Day 495 1095 1095 10
Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set
Military
37.5 10 40%x537.5 10 50%x537.5 10 60%x337.5 1037.5 10
Deadlift
80 1080 1080 1080 1080 10
Bench
65 1065 1065 1065 1065 10
Squat
70 1070 1070 1070 1070 10
Assistance Accessory Assistance TemplateExercise Weight Reps Exercise Set/Reps Weight Boring But Big
Military
52.5 1052.5 10 Boring But Big52.5 10 5x1052.5 10 Military52.5 10 Deadlift
Deadlift
112.5 10 Bench112.5 10 Squat 112.5 10112.5 10 Simplest Strength Template112.5 10 531 or 351?
Bench
80 1080 10 Simplest Strength Template80 1080 10 Day 180 10 Day 2
Squat
97.5 10 Day 397.5 10 Day 497.5 1097.5 1097.5 10
Assistance Accessory Warm-up CalcExercise Weight Reps Exercise Set/Reps Weight Top Set
Military
40 10 40%x540 10 50%x540 10 60%x3
Military40 1040 10
Deadlift
82.5 1082.5 1082.5 1082.5 1082.5 10
Bench
67.5 1067.5 1067.5 1067.5 1067.5 10
Squat
70 1070 1070 1070 1070 10
Assistance TemplateSimplest Strength Template
Boring But Big1RM Wk1 Wk2 Wk3 Wk467.5 50% 55% 60% 40%144 50% 55% 60% 40%
103.5 55% 60% 65% 50%117 50% 55% 60% 40%
Simplest Strength Template531
Simplest Strength TemplateExercise 1RM
Lattiapun. 99 arvioitu maksimi 110kg
mavetempaus 108 arvioitu maksimi 120kg
vauhtipun. 85.5 arvioitu maksimi 95kg
stoppietari 93.6 arvioitu maksimi 104kg 80% normietarista
arviolta 3s. Stoppi pohjalla
Warm-up Calc
Assistance TemplateSimplest Strength Template
Boring But Big1RM Wk1 Wk2 Wk3 Wk470 50% 55% 60% 40%
149 50% 55% 60% 40%106 55% 60% 65% 50%122 50% 55% 60% 40%
Simplest Strength Template531
Simplest Strength TemplateExercise 1RM
Lattiapun. 101.5
mavetempaus 113vauhtipun. 75
stoppietari 98.6
Warm-up Calc
Assistance TemplateSimplest Strength Template
Boring But Big1RM Wk1 Wk2 Wk3 Wk472.5 50% 55% 60% 40%154 50% 55% 60% 40%
108.5 55% 60% 65% 50%127 50% 55% 60% 40%
Simplest Strength Template531
Simplest Strength TemplateExercise 1RM
Lattiapun. 104
mavetempaus 118vauhtipun. 77.5
stoppietari 103.6
Warm-up Calc
Assistance Template
Simplest Strength Template
Boring But Big1RM Wk1 Wk2 Wk3 Wk475 50% 55% 60% 40%
159 50% 55% 60% 40%111 55% 60% 65% 50%132 50% 55% 60% 40%
Simplest Strength Template531
Simplest Strength TemplateExercise 1RM
Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100
Warm-up Calc
Assistance TemplateSimplest Strength Template
Boring But Big
1RM Wk1 Wk2 Wk3 Wk477.5 50% 55% 60% 40%164 50% 55% 60% 40%
113.5 55% 60% 65% 50%137 50% 55% 60% 40%
Simplest Strength Template531
Simplest Strength TemplateExercise 1RM
Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100
Warm-up Calc
Assistance TemplateBoring But Big
Boring But Big1RM Wk1 Wk2 Wk3 Wk480 50% 55% 60% 40%
169 50% 55% 60% 40%
116 55% 60% 65% 50%142 50% 55% 60% 40%
Simplest Strength Template531
Simplest Strength TemplateExercise 1RM
Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100
Warm-up Calc
Assistance TemplateBoring But Big
Boring But Big1RM Wk1 Wk2 Wk3 Wk482.5 50% 55% 60% 40%174 50% 55% 60% 40%
118.5 55% 60% 65% 50%147 50% 55% 60% 40%
Simplest Strength Template531
Simplest Strength TemplateExercise 1RM
Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100
Warm-up Calc
Assistance TemplateBoring But Big
Boring But Big1RM Wk1 Wk2 Wk3 Wk485 50% 55% 60% 40%
179 50% 55% 60% 40%121 55% 60% 65% 50%152 50% 55% 60% 40%
Simplest Strength Template531
Simplest Strength TemplateExercise 1RM
Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100
Warm-up Calc
Assistance TemplateBoring But Big
Boring But Big1RM Wk1 Wk2 Wk3 Wk487.5 50% 55% 60% 40%184 50% 55% 60% 40%
123.5 55% 60% 65% 50%157 50% 55% 60% 40%
Simplest Strength Template531
Simplest Strength TemplateExercise 1RM
Exercise 1 100
Exercise 2 100Exercise 3 100Exercise 4 100
Warm-up Calc
Assistance TemplateBoring But Big
Boring But Big1RM Wk1 Wk2 Wk3 Wk490 50% 55% 60% 40%
189 50% 55% 60% 40%126 55% 60% 65% 50%162 50% 55% 60% 40%
Simplest Strength Template531
Simplest Strength TemplateExercise 1RM
Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100
Warm-up Calc
Assistance TemplateBoring But Big
Boring But Big1RM Wk1 Wk2 Wk3 Wk492.5 50% 55% 60% 40%194 50% 55% 60% 40%
128.5 55% 60% 65% 50%167 50% 55% 60% 40%
Simplest Strength Template531
Simplest Strength TemplateExercise 1RM
Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100
Warm-up Calc
Assistance TemplateBoring But Big
Boring But Big1RM Wk1 Wk2 Wk3 Wk495 50% 55% 60% 40%
199 50% 55% 60% 40%131 55% 60% 65% 50%172 50% 55% 60% 40%
Simplest Strength Template531
Simplest Strength TemplateExercise 1RM
Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100
Warm-up Calc
Assistance TemplateBoring But Big
Boring But Big1RM Wk1 Wk2 Wk3 Wk497.5 50% 55% 60% 40%204 50% 55% 60% 40%
133.5 55% 60% 65% 50%177 50% 55% 60% 40%
Simplest Strength Template531
Simplest Strength TemplateExercise 1RM
Exercise 1 100Exercise 2 100Exercise 3 100Exercise 4 100
Warm-up Calc
5/3/1 Worksheet Updates By Pazienxa/diregna
v1.0 Completed Caculators
v1.1
v1.2
v2.0
v2.1
v3.0F
Accessory Tracker featuring Simplest Strength Template and Boring but BigAdded 3/5/1 Powerlifting TrackerAdded 5/3/1 3-Day Beginner
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 ####
Added a rounding option to support KG/Smaller incrementsMajor bug in 3/5/1 Powerlifting patchedAdded ability to change exercise order
Added Warm-up CalculatorsMore Bug Patches
By Pazienxa/diregna
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