Wendler's 5/3/1 Spreadsheet v1.3By Jon K / Poteto

Latest Version:

Suggestions:

Notice:This spreadsheet will no longer be maintained, but will remain free forever. For a superior online version, please check out StrongJournal.com

Thanks for downloading. This spreadsheet was designed to be easy to use, functional, customizable AND easy on the eyes.

Disclaimer:This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to learn more about 5/3/1.This is not intended to teach you about the 5/3/1 program. I do not earn any money (nor want to) from this spreadsheet or from your purchase of the e-Book from this link.

Frequently Asked Questions:1. Can I change the spreadsheet to a 3 / 2 / 1 / etc day template?

perform more than one lift per day on the "Days worked out" table (Inputs page).2. I want to customize the spreadsheet to do something

Go to Strongjournal instead.

What's New in 1.3:1. Refactored (simplified) formulas2. Save your logs for easy uploading to StrongJournal

What's New in 1.28:1. Fixed up stats page to accurately show your top work set 1RM projection (based on Week 3 last set)2. Formatting adjustments and simpler inputs/questions page

What's New in 1.27:1. Weekly 1RM calculated on your top workset2. Boring but Big assistance schedule (you can select the % on the Inputs page) or delete the columns if you're not using them

Instructions

http://www.strongjournal.com/jon@strongjournal.com

http://www.strongjournal.com

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

The spreadsheet currently only supports a 4 day template, with each lift performed per day. You can select identical days if you

CLICK TO GO

This spreadsheet will no longer be maintained, but will remain free forever. For a superior online version, please check out StrongJournal.com

Thanks for downloading. This spreadsheet was designed to be easy to use, functional, customizable AND easy on the eyes.

This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to learn more about 5/3/1.This is not intended to teach you about the 5/3/1 program. I do not earn any money (nor want to) from this spreadsheet or from your purchase of the e-Book from this link.

v1.30

v1.28

v1.27

Boring but Big assistance schedule (you can select the % on the Inputs page) or delete the columns if you're not using them

Questions 5/3/1 Schedule Statistics Savelog

http://www.strongjournal.com

, with each lift performed per day. You can select identical days if you

Instructions:1.

2.

3.

Saving your logfile for uploading to StrongJournal:1.

2.

3.

Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can bring printouts to the gym and leave your notebook at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.

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

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

Click on the worksheet below titled "Save Log"

Click on "Save as" WHILE YOU ARE LOOKING AT THE SAVE LOG WORKSHEET and save the worksheet as logfile.csv

Click on "Yes" for both prompts

4. Go to http://www.strongjournal.com, sign in and click "Import logfile" in your user settings page.

Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can bring printouts to the gym and leave your notebook at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.

The statistics page tracks your performance on the top workset (1+) of the third week of each cycle. However this is only useful if you consistently update the The strength/weight ratio statistic also requires your bodyweight to be entered at the

The graphs provide an easy visual way to monitor your increases in strength as you progress through

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

and save the worksheet as logfile.csv

General:I measure weights using:

I currently weigh:

I use Olympic bars weighing:I'd prefer seeing:

I'd like to round to the nearest:

I'd like my Boring But Big to be at:

5/3/1 plan:I intend to do the following lifts beginning:

Day 1:Day 2:Day 3:Day 4:

My current lifts:Bench Press:

Squat:Shoulder Press:

Deadlift:

5/3/1 progression:I will increase my lifts every cycle (4 weeks) by:

Bench Press:Squat:

Shoulder Press:Deadlift:

Edit the cells in blue ONLY

All done, take me to my schedule

kg83 kg

20 kgFull weight + bar Yes

2.5 kg

50% of my projected 1RM (optional)

15-Jul-13Bench Press on maSquat on TueShoulder Press on ThuDeadlift on Sat

85 kg for: 5 reps (1RM: 96120 kg for: 2 reps (1RM: 12350 kg for: 5 reps (1RM: 56

150 kg for: 1 reps (1RM: 150

2.5 kg5 kg

2.5 kg5 kg

All done, take me to my schedule

Do not modify

COL LOOKUP

Days worked out: ma 8

Tue

Thu

Sat

Day Matrix Mon

Mon 0

Tue 1

Wed 2

Thu 3

Fri 4

Sat 5

Sun 6

kg)kg)kg)kg)

LOOK UP VALUE DATE

#N/A Mon

2 Wed

4 Fri

6 Sun

Tue Wed Thu Fri Sat Sun

6 5 4 3 2 1

0 6 5 4 3 2

1 0 6 5 4 3

2 1 0 6 5 4

3 2 1 0 6 5

4 3 2 1 0 6

5 4 3 2 1 0

Page 11 of 28 | 04/21/2023

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%

CYCLE 1 15 jul to 11 aug yyyyCore Lift 1RM 90% Wendler PercentagesBench Press 96 86 Week 1 Week 2 Week 3 Week 4Squat 123 111 65% 70% 75% 40%Shoulder Press 56 50 75% 80% 85% 50%Deadlift 150 135 85% 90% 95% 60%Core LiftBench Press Mon, 15 Jul Mon, 22 Jul Mon, 29 Jul Mon, 05 Aug Weeks 1 to 3 Week 4

Set 1 55.00 60.00 65.00 35.00 42.50 42.50 Set 2 65.00 70.00 72.50 42.50 Set 3 72.50 77.50 82.50 52.50 -7.37% -3.23%

PR: Set 3 11 7 4 NA 100.42 93.01 90.01 5 x 10 3 x 10Squat Wed, 17 Jul Wed, 24 Jul Wed, 31 Jul Wed, 07 Aug

Set 1 72.50 77.50 82.50 45.00 55.00 55.00 Set 2 82.50 87.50 95.00 55.00 Set 3 95.00 100.00 105.00 67.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 19 Jul Fri, 26 Jul Fri, 02 Aug Fri, 09 Aug

Set 1 32.50 35.00 37.50 20.00 25.00 25.00 Set 2 37.50 40.00 42.50 25.00 Set 3 42.50 45.00 47.50 30.00 2.10% -10.45%

PR: Set 3 10 9 4 NA 56.68 57.87 51.82 5 x 10 3 x 10Deadlift Sun, 21 Jul Sun, 28 Jul Sun, 04 Aug Sun, 11 Aug

Set 1 87.50 95.00 102.50 55.00 67.50 67.50 Set 2 102.50 107.50 115.00 67.50 Set 3 115.00 122.50 127.50 80.00 9.96% 11.27%

PR: Set 3 5 6 8 NA 129.39 142.28 158.31 5 x 10 3 x 10

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

Page 12 of 28 | 04/21/2023

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

CYCLE 2 12 aug to 08 sep yyyyCore Lift 1RM 90% Wendler PercentagesBench Press 99 89 Week 1 Week 2 Week 3 Week 4Squat 129 116 65% 70% 75% 40%Shoulder Press 59 53 75% 80% 85% 50%Deadlift 156 140 85% 90% 95% 60%Core LiftBench Press Mon, 12 Aug Mon, 19 Aug Mon, 26 Aug Mon, 02 Sep Weeks 1 to 3 Week 4

Set 1 57.50 62.50 67.50 35.00 45.00 45.00 Set 2 67.50 70.00 75.00 45.00 Set 3 75.00 80.00 85.00 52.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Squat Wed, 14 Aug Wed, 21 Aug Wed, 28 Aug Wed, 04 Sep

Set 1 75.00 80.00 87.50 47.50 57.50 57.50 Set 2 87.50 92.50 97.50 57.50 Set 3 97.50 105.00 110.00 70.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 16 Aug Fri, 23 Aug Fri, 30 Aug Fri, 06 Sep

Set 1 35.00 37.50 40.00 20.00 27.50 27.50 Set 2 40.00 42.50 45.00 27.50 Set 3 45.00 47.50 50.00 32.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Sun, 18 Aug Sun, 25 Aug Sun, 01 Sep Sun, 08 Sep

Set 1 90.00 97.50 105.00 55.00 70.00 70.00 Set 2 105.00 112.50 120.00 70.00 Set 3 120.00 125.00 132.50 85.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 13 of 28 | 04/21/2023

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

CYCLE 3 09 sep to 06 okt yyyyCore Lift 1RM 90% Wendler PercentagesBench Press 102 91 Week 1 Week 2 Week 3 Week 4Squat 134 121 65% 70% 75% 40%Shoulder Press 62 55 75% 80% 85% 50%Deadlift 161 145 85% 90% 95% 60%Core LiftBench Press Mon, 09 Sep Mon, 16 Sep Mon, 23 Sep Mon, 30 Sep Weeks 1 to 3 Week 4

Set 1 60.00 65.00 67.50 37.50 45.00 45.00 Set 2 67.50 72.50 77.50 45.00 Set 3 77.50 82.50 87.50 55.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Squat Wed, 11 Sep Wed, 18 Sep Wed, 25 Sep Wed, 02 Oct

Set 1 77.50 85.00 90.00 47.50 60.00 60.00 Set 2 90.00 97.50 102.50 60.00 Set 3 102.50 107.50 115.00 72.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 13 Sep Fri, 20 Sep Fri, 27 Sep Fri, 04 Oct

Set 1 35.00 40.00 42.50 22.50 27.50 27.50 Set 2 42.50 45.00 47.50 27.50 Set 3 47.50 50.00 52.50 32.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Sun, 15 Sep Sun, 22 Sep Sun, 29 Sep Sun, 06 Oct

Set 1 95.00 102.50 110.00 57.50 72.50 72.50 Set 2 110.00 115.00 122.50 72.50 Set 3 122.50 130.00 137.50 87.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 14 of 28 | 04/21/2023

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

CYCLE 4 07 okt to 03 nov yyyyCore Lift 1RM 90% Wendler PercentagesBench Press 104 94 Week 1 Week 2 Week 3 Week 4Squat 140 126 65% 70% 75% 40%Shoulder Press 64 58 75% 80% 85% 50%Deadlift 167 150 85% 90% 95% 60%Core LiftBench Press Mon, 07 Oct Mon, 14 Oct Mon, 21 Oct Mon, 28 Oct Weeks 1 to 3 Week 4

Set 1 60.00 65.00 70.00 37.50 47.50 47.50 Set 2 70.00 75.00 80.00 47.50 Set 3 80.00 85.00 90.00 57.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Squat Wed, 09 Oct Wed, 16 Oct Wed, 23 Oct Wed, 30 Oct

Set 1 82.50 87.50 95.00 50.00 62.50 62.50 Set 2 95.00 100.00 107.50 62.50 Set 3 107.50 112.50 120.00 75.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 11 Oct Fri, 18 Oct Fri, 25 Oct Fri, 01 Nov

Set 1 37.50 40.00 42.50 22.50 30.00 30.00 Set 2 42.50 47.50 50.00 30.00 Set 3 50.00 52.50 55.00 35.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Sun, 13 Oct Sun, 20 Oct Sun, 27 Oct Sun, 03 Nov

Set 1 97.50 105.00 112.50 60.00 75.00 75.00 Set 2 112.50 120.00 127.50 75.00 Set 3 127.50 135.00 142.50 90.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 15 of 28 | 04/21/2023

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

CYCLE 5 04 nov to 01 dec yyyyCore Lift 1RM 90% Wendler PercentagesBench Press 107 96 Week 1 Week 2 Week 3 Week 4Squat 145 131 65% 70% 75% 40%Shoulder Press 67 60 75% 80% 85% 50%Deadlift 172 155 85% 90% 95% 60%Core LiftBench Press Mon, 04 Nov Mon, 11 Nov Mon, 18 Nov Mon, 25 Nov Weeks 1 to 3 Week 4

Set 1 62.50 67.50 72.50 37.50 47.50 47.50 Set 2 72.50 77.50 82.50 47.50 Set 3 82.50 87.50 92.50 57.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Squat Wed, 06 Nov Wed, 13 Nov Wed, 20 Nov Wed, 27 Nov

Set 1 85.00 92.50 97.50 52.50 65.00 65.00 Set 2 97.50 105.00 110.00 65.00 Set 3 110.00 117.50 125.00 77.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 08 Nov Fri, 15 Nov Fri, 22 Nov Fri, 29 Nov

Set 1 40.00 42.50 45.00 25.00 30.00 30.00 Set 2 45.00 47.50 52.50 30.00 Set 3 52.50 55.00 57.50 35.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Sun, 10 Nov Sun, 17 Nov Sun, 24 Nov Sun, 01 Dec

Set 1 100.00 107.50 117.50 62.50 77.50 77.50 Set 2 117.50 125.00 132.50 77.50 Set 3 132.50 140.00 147.50 92.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 16 of 28 | 04/21/2023

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

CYCLE 6 02 dec to 29 dec yyyyCore Lift 1RM 90% Wendler PercentagesBench Press 110 99 Week 1 Week 2 Week 3 Week 4Squat 151 136 65% 70% 75% 40%Shoulder Press 70 63 75% 80% 85% 50%Deadlift 178 160 85% 90% 95% 60%Core LiftBench Press Mon, 02 Dec Mon, 09 Dec Mon, 16 Dec Mon, 23 Dec Weeks 1 to 3 Week 4

Set 1 65.00 70.00 75.00 40.00 50.00 50.00 Set 2 75.00 80.00 85.00 50.00 Set 3 85.00 90.00 95.00 60.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Squat Wed, 04 Dec Wed, 11 Dec Wed, 18 Dec Wed, 25 Dec

Set 1 87.50 95.00 102.50 55.00 67.50 67.50 Set 2 102.50 107.50 115.00 67.50 Set 3 115.00 122.50 130.00 82.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 06 Dec Fri, 13 Dec Fri, 20 Dec Fri, 27 Dec

Set 1 40.00 45.00 47.50 25.00 32.50 32.50 Set 2 47.50 50.00 52.50 32.50 Set 3 52.50 57.50 60.00 37.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Sun, 08 Dec Sun, 15 Dec Sun, 22 Dec Sun, 29 Dec

Set 1 105.00 112.50 120.00 65.00 80.00 80.00 Set 2 120.00 127.50 135.00 80.00 Set 3 135.00 145.00 152.50 95.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 17 of 28 | 04/21/2023

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

CYCLE 7 30 dec to 26 jan yyyyCore Lift 1RM 90% Wendler PercentagesBench Press 113 101 Week 1 Week 2 Week 3 Week 4Squat 156 141 65% 70% 75% 40%Shoulder Press 73 65 75% 80% 85% 50%Deadlift 183 165 85% 90% 95% 60%Core LiftBench Press Mon, 30 Dec Mon, 06 Jan Mon, 13 Jan Mon, 20 Jan Weeks 1 to 3 Week 4

Set 1 65.00 70.00 75.00 40.00 50.00 50.00 Set 2 75.00 80.00 85.00 50.00 Set 3 85.00 92.50 97.50 60.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Squat Wed, 01 Jan Wed, 08 Jan Wed, 15 Jan Wed, 22 Jan

Set 1 92.50 97.50 105.00 57.50 70.00 70.00 Set 2 105.00 112.50 120.00 70.00 Set 3 120.00 127.50 132.50 85.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 03 Jan Fri, 10 Jan Fri, 17 Jan Fri, 24 Jan

Set 1 42.50 45.00 50.00 25.00 32.50 32.50 Set 2 50.00 52.50 55.00 32.50 Set 3 55.00 60.00 62.50 40.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Sun, 05 Jan Sun, 12 Jan Sun, 19 Jan Sun, 26 Jan

Set 1 107.50 115.00 125.00 65.00 82.50 82.50 Set 2 125.00 132.50 140.00 82.50 Set 3 140.00 147.50 157.50 100.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 18 of 28 | 04/21/2023

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

CYCLE 8 27 jan to 23 feb yyyyCore Lift 1RM 90% Wendler PercentagesBench Press 115 104 Week 1 Week 2 Week 3 Week 4Squat 162 146 65% 70% 75% 40%Shoulder Press 75 68 75% 80% 85% 50%Deadlift 189 170 85% 90% 95% 60%Core LiftBench Press Mon, 27 Jan Mon, 03 Feb Mon, 10 Feb Mon, 17 Feb Weeks 1 to 3 Week 4

Set 1 67.50 72.50 77.50 42.50 52.50 52.50 Set 2 77.50 82.50 87.50 52.50 Set 3 87.50 92.50 97.50 62.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Squat Wed, 29 Jan Wed, 05 Feb Wed, 12 Feb Wed, 19 Feb

Set 1 95.00 102.50 110.00 57.50 72.50 72.50 Set 2 110.00 117.50 125.00 72.50 Set 3 125.00 130.00 137.50 87.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 31 Jan Fri, 07 Feb Fri, 14 Feb Fri, 21 Feb

Set 1 45.00 47.50 50.00 27.50 35.00 35.00 Set 2 50.00 55.00 57.50 35.00 Set 3 57.50 60.00 65.00 40.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Sun, 02 Feb Sun, 09 Feb Sun, 16 Feb Sun, 23 Feb

Set 1 110.00 120.00 127.50 67.50 85.00 85.00 Set 2 127.50 135.00 145.00 85.00 Set 3 145.00 152.50 162.50 102.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 19 of 28 | 04/21/2023

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

CYCLE 9 24 feb to 23 mar yyyyCore Lift 1RM 90% Wendler PercentagesBench Press 118 106 Week 1 Week 2 Week 3 Week 4Squat 167 151 65% 70% 75% 40%Shoulder Press 78 70 75% 80% 85% 50%Deadlift 194 175 85% 90% 95% 60%Core LiftBench Press Mon, 24 Feb Mon, 03 Mar Mon, 10 Mar Mon, 17 Mar Weeks 1 to 3 Week 4

Set 1 70.00 75.00 80.00 42.50 52.50 52.50 Set 2 80.00 85.00 90.00 52.50 Set 3 90.00 95.00 100.00 65.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Squat Wed, 26 Feb Wed, 05 Mar Wed, 12 Mar Wed, 19 Mar

Set 1 97.50 105.00 112.50 60.00 75.00 75.00 Set 2 112.50 120.00 127.50 75.00 Set 3 127.50 135.00 142.50 90.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 28 Feb Fri, 07 Mar Fri, 14 Mar Fri, 21 Mar

Set 1 45.00 50.00 52.50 27.50 35.00 35.00 Set 2 52.50 57.50 60.00 35.00 Set 3 60.00 62.50 67.50 42.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Sun, 02 Mar Sun, 09 Mar Sun, 16 Mar Sun, 23 Mar

Set 1 115.00 122.50 132.50 70.00 87.50 87.50 Set 2 132.50 140.00 150.00 87.50 Set 3 150.00 157.50 167.50 105.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 20 of 28 | 04/21/2023

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

CYCLE 10 24 mar to 20 apr yyyyCore Lift 1RM 90% Wendler PercentagesBench Press 121 109 Week 1 Week 2 Week 3 Week 4Squat 173 156 65% 70% 75% 40%Shoulder Press 81 73 75% 80% 85% 50%Deadlift 200 180 85% 90% 95% 60%Core LiftBench Press Mon, 24 Mar Mon, 31 Mar Mon, 07 Apr Mon, 14 Apr Weeks 1 to 3 Week 4

Set 1 70.00 75.00 82.50 42.50 55.00 55.00 Set 2 82.50 87.50 92.50 55.00 Set 3 92.50 97.50 102.50 65.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Squat Wed, 26 Mar Wed, 02 Apr Wed, 09 Apr Wed, 16 Apr

Set 1 100.00 110.00 117.50 62.50 77.50 77.50 Set 2 117.50 125.00 132.50 77.50 Set 3 132.50 140.00 147.50 92.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 28 Mar Fri, 04 Apr Fri, 11 Apr Fri, 18 Apr

Set 1 47.50 50.00 55.00 30.00 37.50 37.50 Set 2 55.00 57.50 62.50 37.50 Set 3 62.50 65.00 70.00 42.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Sun, 30 Mar Sun, 06 Apr Sun, 13 Apr Sun, 20 Apr

Set 1 117.50 125.00 135.00 72.50 90.00 90.00 Set 2 135.00 145.00 152.50 90.00 Set 3 152.50 162.50 170.00 107.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 21 of 28 | 04/21/2023

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

CYCLE 11 21 apr to 18 maj yyyyCore Lift 1RM 90% Wendler PercentagesBench Press 124 111 Week 1 Week 2 Week 3 Week 4Squat 179 161 65% 70% 75% 40%Shoulder Press 84 75 75% 80% 85% 50%Deadlift 206 185 85% 90% 95% 60%Core LiftBench Press Mon, 21 Apr Mon, 28 Apr Mon, 05 May Mon, 12 May Weeks 1 to 3 Week 4

Set 1 72.50 77.50 82.50 45.00 55.00 55.00 Set 2 82.50 90.00 95.00 55.00 Set 3 95.00 100.00 105.00 67.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Squat Wed, 23 Apr Wed, 30 Apr Wed, 07 May Wed, 14 May

Set 1 105.00 112.50 120.00 65.00 80.00 80.00 Set 2 120.00 127.50 137.50 80.00 Set 3 137.50 145.00 152.50 97.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 25 Apr Fri, 02 May Fri, 09 May Fri, 16 May

Set 1 50.00 52.50 57.50 30.00 37.50 37.50 Set 2 57.50 60.00 65.00 37.50 Set 3 65.00 67.50 72.50 45.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Sun, 27 Apr Sun, 04 May Sun, 11 May Sun, 18 May

Set 1 120.00 130.00 140.00 75.00 92.50 92.50 Set 2 140.00 147.50 157.50 92.50 Set 3 157.50 167.50 175.00 110.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 22 of 28 | 04/21/2023

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

CYCLE 12 19 maj to 15 jun yyyyCore Lift 1RM 90% Wendler PercentagesBench Press 127 114 Week 1 Week 2 Week 3 Week 4Squat 184 166 65% 70% 75% 40%Shoulder Press 87 78 75% 80% 85% 50%Deadlift 211 190 85% 90% 95% 60%Core LiftBench Press Mon, 19 May Mon, 26 May Mon, 02 Jun Mon, 09 Jun Weeks 1 to 3 Week 4

Set 1 75.00 80.00 85.00 45.00 57.50 57.50 Set 2 85.00 90.00 97.50 57.50 Set 3 97.50 102.50 107.50 67.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Squat Wed, 21 May Wed, 28 May Wed, 04 Jun Wed, 11 Jun

Set 1 107.50 115.00 125.00 67.50 82.50 82.50 Set 2 125.00 132.50 140.00 82.50 Set 3 140.00 150.00 157.50 100.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 23 May Fri, 30 May Fri, 06 Jun Fri, 13 Jun

Set 1 50.00 55.00 57.50 30.00 40.00 40.00 Set 2 57.50 62.50 65.00 40.00 Set 3 65.00 70.00 75.00 47.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Sun, 25 May Sun, 01 Jun Sun, 08 Jun Sun, 15 Jun

Set 1 122.50 132.50 142.50 75.00 95.00 95.00 Set 2 142.50 152.50 162.50 95.00 Set 3 162.50 170.00 180.00 115.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Page 23 of 28 | 04/21/2023

Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)

CYCLE 13 16 jun to 13 jul yyyyCore Lift 1RM 90% Wendler PercentagesBench Press 129 116 Week 1 Week 2 Week 3 Week 4Squat 190 171 65% 70% 75% 40%Shoulder Press 89 80 75% 80% 85% 50%Deadlift 217 195 85% 90% 95% 60%Core LiftBench Press Mon, 16 Jun Mon, 23 Jun Mon, 30 Jun Mon, 07 Jul Weeks 1 to 3 Week 4

Set 1 75.00 82.50 87.50 47.50 57.50 57.50 Set 2 87.50 92.50 100.00 57.50 Set 3 100.00 105.00 110.00 70.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Squat Wed, 18 Jun Wed, 25 Jun Wed, 02 Jul Wed, 09 Jul

Set 1 110.00 120.00 127.50 67.50 85.00 85.00 Set 2 127.50 137.50 145.00 85.00 Set 3 145.00 152.50 162.50 102.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8Shoulder Press Fri, 20 Jun Fri, 27 Jun Fri, 04 Jul Fri, 11 Jul

Set 1 52.50 57.50 60.00 32.50 40.00 40.00 Set 2 60.00 65.00 67.50 40.00 Set 3 67.50 72.50 77.50 47.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10Deadlift Sun, 22 Jun Sun, 29 Jun Sun, 06 Jul Sun, 13 Jul

Set 1 127.50 137.50 147.50 77.50 97.50 97.50 Set 2 147.50 155.00 165.00 97.50 Set 3 165.00 175.00 185.00 117.50 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

CYCLE: 1 2 3 4 5 6 7 8 9 10 11 12 1315 Jul 2013 12 Aug 2013 09 Sep 2013 07 Oct 2013 04 Nov 2013 02 Dec 2013 30 Dec 2013 27 Jan 2014 24 Feb 2014 24 Mar 2014 21 Apr 2014 19 May 2014 16 Jun 2014

Weight 83.00 300.00 Average Weight 191.50 1RM Projection (Top Workset)Bench Press 90.01 #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/ASquat #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/AShoulder Press 51.82 #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/ADeadlift 158.31 #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/AStrength/Weight RatioBench Press Ratio 1.08 - - - - - - - - - - - - Squat Ratio - - - - - - - - - - - - - Shoulder Press Ratio 0.62 - - - - - - - - - - - - Deadlift Ratio 1.91 - - - - - - - - - - - -

GRAPHS:

15-Jul-13

12-Aug-13

9-Sep-13

7-Oct-13

4-Nov-13

2-Dec-13

30-Dec-13

27-Jan-14

24-Feb-14

24-Mar-14

21-Apr-14

19-May-

14

16-Jun-14

- 10.00 20.00 30.00 40.00 50.00 60.00 70.00 80.00 90.00

100.00

Bench Press

15-Jul-13

12-Aug-13

9-Sep-13

7-Oct-13

4-Nov-13

2-Dec-13

30-Dec-13

27-Jan-14

24-Feb-14

24-Mar-14

21-Apr-14

19-May-

14

16-Jun-14

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Squat

15-Jul-13

12-Aug-13

9-Sep-13

7-Oct-13

4-Nov-13

2-Dec-13

30-Dec-13

27-Jan-14

24-Feb-14

24-Mar-14

21-Apr-14

19-May-

14

16-Jun-14

-

10.00

20.00

30.00

40.00

50.00

60.00

Shoulder Press

15-Jul-13

12-Aug-13

9-Sep-13

7-Oct-13

4-Nov-13

2-Dec-13

30-Dec-13

27-Jan-14

24-Feb-14

24-Mar-14

21-Apr-14

19-May-

14

16-Jun-14

- 20.00 40.00 60.00 80.00

100.00 120.00 140.00 160.00 180.00

Deadlift

15-Jul-13

12-Aug-13

9-Sep-13

7-Oct-13

4-Nov-13

2-Dec-13

30-Dec-13

27-Jan-14

24-Feb-14

24-Mar-14

21-Apr-14

19-May-

14

16-Jun-14

-

0.20

0.40

0.60

0.80

1.00

1.20

Bench Press Ratio

15-Jul-13

12-Aug-13

9-Sep-13

7-Oct-13

4-Nov-13

2-Dec-13

30-Dec-13

27-Jan-14

24-Feb-14

24-Mar-14

21-Apr-14

19-May-

14

16-Jun-14

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Squat Ratio

15-Jul-13

12-Aug-13

9-Sep-13

7-Oct-13

4-Nov-13

2-Dec-13

30-Dec-13

27-Jan-14

24-Feb-14

24-Mar-14

21-Apr-14

19-May-

14

16-Jun-14

-

0.10

0.20

0.30

0.40

0.50

0.60

0.70

Shoulder Press Ratio

15-Jul-13

12-Aug-13

9-Sep-13

7-Oct-13

4-Nov-13

2-Dec-13

30-Dec-13

27-Jan-14

24-Feb-14

24-Mar-14

21-Apr-14

19-May-

14

16-Jun-14

-

0.50

1.00

1.50

2.00

2.50

Deadlift Ratio

15-Jul-13

12-Aug-13

9-Sep-13

7-Oct-13

4-Nov-13

2-Dec-13

30-Dec-13

27-Jan-14

24-Feb-14

24-Mar-14

21-Apr-14

19-May-

14

16-Jun-14

0.00

50.00

100.00

150.00

200.00

250.00

300.00

350.00

Weight

format kgweight 83olybar 20barsplit Yesrounding 2.5bbb 0.5startdate 15-Jul-13ex_one Bench Pressex_one_d maex_one_w 85ex_one_r 5ex_one_i 2.5ex_two Squatex_two_d Tueex_two_w 120ex_two_r 2ex_two_i 5ex_three Shoulder Pressex_three_d Thuex_three_w 50ex_three_r 5ex_three_i 2.5ex_four Deadliftex_four_d Satex_four_w 150ex_four_r 1ex_four_i 5ex_one_pr1-1 11ex_one_pr1-2 7ex_one_pr1-3 4ex_one_pr2-1 0ex_one_pr2-2 0ex_one_pr2-3 0ex_one_pr3-1 0ex_one_pr3-2 0ex_one_pr3-3 0ex_one_pr4-1 0ex_one_pr4-2 0ex_one_pr4-3 0ex_one_pr5-1 0ex_one_pr5-2 0ex_one_pr5-3 0ex_one_pr6-1 0ex_one_pr6-2 0ex_one_pr6-3 0ex_one_pr7-1 0ex_one_pr7-2 0ex_one_pr7-3 0

ex_one_pr8-1 0ex_one_pr8-2 0ex_one_pr8-3 0ex_one_pr9-1 0ex_one_pr9-2 0ex_one_pr9-3 0ex_one_pr10-1 0ex_one_pr10-2 0ex_one_pr10-3 0ex_one_pr11-1 0ex_one_pr11-2 0ex_one_pr11-3 0ex_one_pr12-1 0ex_one_pr12-2 0ex_one_pr12-3 0ex_one_pr13-1 0ex_one_pr13-2 0ex_one_pr13-3 0ex_two_pr1-1 0ex_two_pr1-2 0ex_two_pr1-3 0ex_two_pr2-1 0ex_two_pr2-2 0ex_two_pr2-3 0ex_two_pr3-1 0ex_two_pr3-2 0ex_two_pr3-3 0ex_two_pr4-1 0ex_two_pr4-2 0ex_two_pr4-3 0ex_two_pr5-1 0ex_two_pr5-2 0ex_two_pr5-3 0ex_two_pr6-1 0ex_two_pr6-2 0ex_two_pr6-3 0ex_two_pr7-1 0ex_two_pr7-2 0ex_two_pr7-3 0ex_two_pr8-1 0ex_two_pr8-2 0ex_two_pr8-3 0ex_two_pr9-1 0ex_two_pr9-2 0ex_two_pr9-3 0ex_two_pr10-1 0ex_two_pr10-2 0ex_two_pr10-3 0

ex_two_pr11-1 0ex_two_pr11-2 0ex_two_pr11-3 0ex_two_pr12-1 0ex_two_pr12-2 0ex_two_pr12-3 0ex_two_pr13-1 0ex_two_pr13-2 0ex_two_pr13-3 0ex_three_pr1-1 10ex_three_pr1-2 9ex_three_pr1-3 4ex_three_pr2-1 0ex_three_pr2-2 0ex_three_pr2-3 0ex_three_pr3-1 0ex_three_pr3-2 0ex_three_pr3-3 0ex_three_pr4-1 0ex_three_pr4-2 0ex_three_pr4-3 0ex_three_pr5-1 0ex_three_pr5-2 0ex_three_pr5-3 0ex_three_pr6-1 0ex_three_pr6-2 0ex_three_pr6-3 0ex_three_pr7-1 0ex_three_pr7-2 0ex_three_pr7-3 0ex_three_pr8-1 0ex_three_pr8-2 0ex_three_pr8-3 0ex_three_pr9-1 0ex_three_pr9-2 0ex_three_pr9-3 0ex_three_pr10-1 0ex_three_pr10-2 0ex_three_pr10-3 0ex_three_pr11-1 0ex_three_pr11-2 0ex_three_pr11-3 0ex_three_pr12-1 0ex_three_pr12-2 0ex_three_pr12-3 0ex_three_pr13-1 0ex_three_pr13-2 0ex_three_pr13-3 0

ex_four_pr1-1 5ex_four_pr1-2 6ex_four_pr1-3 8ex_four_pr2-1 0ex_four_pr2-2 0ex_four_pr2-3 0ex_four_pr3-1 0ex_four_pr3-2 0ex_four_pr3-3 0ex_four_pr4-1 0ex_four_pr4-2 0ex_four_pr4-3 0ex_four_pr5-1 0ex_four_pr5-2 0ex_four_pr5-3 0ex_four_pr6-1 0ex_four_pr6-2 0ex_four_pr6-3 0ex_four_pr7-1 0ex_four_pr7-2 0ex_four_pr7-3 0ex_four_pr8-1 0ex_four_pr8-2 0ex_four_pr8-3 0ex_four_pr9-1 0ex_four_pr9-2 0ex_four_pr9-3 0ex_four_pr10-1 0ex_four_pr10-2 0ex_four_pr10-3 0ex_four_pr11-1 0ex_four_pr11-2 0ex_four_pr11-3 0ex_four_pr12-1 0ex_four_pr12-2 0ex_four_pr12-3 0ex_four_pr13-1 0ex_four_pr13-2 0ex_four_pr13-3 0