531 spreadsheet
DESCRIPTION
spread sheet for wendler 5 3 1 I found online. I didn't make it.TRANSCRIPT
Cycle 1By: Madhatter10-6http://www.ironaddicts.com/
ControlsSet PercentagesWEEK 1WEEK 2WEEK 3WEEK 4Set 165%70%75%40%Set 275%80%85%50%Set 385%90%95%60%
Desired Percntage of Max:90%
Max NumbersLiftsOne Rep Max (lbs)Numbers to Use (lbs)Bench205184.5Squat275247.5Deadlift315283.5Standing Military Press145130.5
Warming UpSet 1 (5 Reps)Set 2 (5 Reps)Set 3 (3 Reps)Bench7590110Squat100125150Deadlift115140170Standing Military Press506580
WEEK- 1ProjectedSet 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1Bench35120514051555+Day 2Squat35160518552105+Day 3Dead Lift35185521552405+Day 4Standing Military Press3585510051105+
ActualSet 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat16551955215215Dead Lift0Standing Military Press0
WEEK - 2ProjectedSet 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1Bench33130315031653+Day 2Squat33175320032253+Day 3Dead Lift33200322532553+Day 4Standing Military Press3390310531153+
Actual12/31/1899Set 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat18532053225225Dead Lift0Standing Military Press0
WEEK - 3ProjectedSet 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1Bench35/3/1140515531751+Day 2Squat35/3/1185521032351+Day 3Dead Lift35/3/1215524032701+Day 4Standing Military Press35/3/1100511031251+
Actual12/31/1899Set 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat19552253245245Dead Lift0Standing Military Press0
WEEK - 4ProjectedSet 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1Bench357559051105Day 2Squat35100512551505Day 3Dead Lift35115514051705Day 4Standing Military Press35505655805
Actual12/31/1899Set 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat105513551555181Dead Lift0Standing Military Press0
Cycle 2By: Madhatter10-6http://www.ironaddicts.com/
ControlsSet PercentagesWAVE AWAVE BWAVE CWAVE DSet 165%70%75%40%Set 275%80%85%50%Set 385%90%95%60%
Desired Percntage of Max:90%
Max NumbersLiftsOne Rep Max (lbs)Numbers to Use (lbs)Bench0Squat295265.5Deadlift0Standing Military Press0
Warming UpSet 1 (5 Reps)Set 2 (5 Reps)Set 3 (3 Reps)Bench000Squat105135160Deadlift000Standing Military Press000
WEEK - 1ProjectedSet 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1Bench35050505+Day 2Squat35175520052255+Day 3Dead Lift35050505+Day 4Standing Military Press35050505+
ActualSet 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat17552055225225Dead Lift0Standing Military Press0
WEEK - 2ProjectedSet 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1Bench33030303+Day 2Squat33185321032403+Day 3Dead Lift33030303+Day 4Standing Military Press33030303+
Actual12/31/1899Set 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat18532153245245Dead Lift0Standing Military Press0
WEEK - 3ProjectedSet 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1Bench35/3/1050301+Day 2Squat35/3/1200522532501+Day 3Dead Lift35/3/1050301+Day 4Standing Military Press35/3/1050301+
Actual12/31/1899Set 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat20552253255255Dead Lift0Standing Military Press0
WEEK - 4ProjectedSet 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1Bench35050505Day 2Squat35105513551605Day 3Dead Lift35050505Day 4Standing Military Press35050505
Actual12/31/1899Set 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat105513551606192Dead Lift0Standing Military Press0
Cycle 3By: Madhatter10-6http://www.ironaddicts.com/
ControlsSet PercentagesWAVE AWAVE BWAVE CWAVE DSet 165%70%75%40%Set 275%80%85%50%Set 385%90%95%60%
Desired Percntage of Max:90%
Max NumbersLiftsOne Rep Max (lbs)Numbers to Use (lbs)Bench195175.5Squat255229.5Deadlift295265.5Standing Military Press145130.5
Warming UpSet 1 (5 Reps)Set 2 (5 Reps)Set 3 (3 Reps)Bench7090105Squat90115140Deadlift105135160Standing Military Press506580
WAVE - AProjected(Wave A)Set 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1 (Wave A)4/8/2009Bench35115513051505+Day 2 (Wave A)4/10/2009Squat35150517051955+Day 3 (Wave A)4/12/2009Dead Lift35175520052255+Day 4 (Wave A)4/15/2009Standing Military Press3585510051105+
ActualSet 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat0Dead Lift0Standing Military Press0
WAVE - BProjected(Wave B)Set 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1 (Wave B)3/25/2009Bench33125314031603+Day 2 (Wave B)Squat33160318532053+Day 3 (Wave B)Dead Lift33185321032403+Day 4 (Wave B)Standing Military Press3390310531153+
Actual3/25/2009Set 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat0Dead Lift0Standing Military Press0
WAVE - CProjected(Wave C)Set 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1 (Wave C)3/25/2009Bench35/3/1130515031651+Day 2 (Wave C)Squat35/3/1170519532201+Day 3 (Wave C)Dead Lift35/3/1200522532501+Day 4 (Wave C)Standing Military Press35/3/1100511031251+
Actual3/25/2009Set 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat0Dead Lift0Standing Military Press0
WAVE - DProjected(Wave C)Set 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1 (Wave D)3/25/2009Bench357059051055Day 2 (Wave D)Squat3590511551405Day 3 (Wave D)Dead Lift35105513551605Day 4 (Wave D)Standing Military Press35505655805
Actual3/25/2009Set 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat0Dead Lift0Standing Military Press0
Cycle 4By: Madhatter10-6http://www.ironaddicts.com/
ControlsSet PercentagesWAVE AWAVE BWAVE CWAVE DSet 165%70%75%40%Set 275%80%85%50%Set 385%90%95%60%
Desired Percntage of Max:90%
Max NumbersLiftsOne Rep Max (lbs)Numbers to Use (lbs)Bench200180Squat265238.5Deadlift305274.5Standing Military Press150135
Warming UpSet 1 (5 Reps)Set 2 (5 Reps)Set 3 (3 Reps)Bench7090110Squat95120145Deadlift110135165Standing Military Press557080
WAVE - AProjected(Wave A)Set 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1 (Wave A)4/8/2009Bench35115513551555+Day 2 (Wave A)4/10/2009Squat35155518052055+Day 3 (Wave A)4/12/2009Dead Lift35180520552355+Day 4 (Wave A)4/15/2009Standing Military Press3590510051155+
ActualSet 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat0Dead Lift0Standing Military Press0
WAVE - BProjected(Wave B)Set 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1 (Wave B)3/25/2009Bench33125314531603+Day 2 (Wave B)Squat33165319032153+Day 3 (Wave B)Dead Lift33190322032453+Day 4 (Wave B)Standing Military Press3395311031203+
Actual3/25/2009Set 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat0Dead Lift0Standing Military Press0
WAVE - CProjected(Wave C)Set 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1 (Wave C)3/25/2009Bench35/3/1135515531701+Day 2 (Wave C)Squat35/3/1180520532251+Day 3 (Wave C)Dead Lift35/3/1205523532601+Day 4 (Wave C)Standing Military Press35/3/1100511531301+
Actual3/25/2009Set 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat0Dead Lift0Standing Military Press0
WAVE - DProjected(Wave C)Set 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1 (Wave D)3/25/2009Bench357059051105Day 2 (Wave D)Squat3595512051455Day 3 (Wave D)Dead Lift35110513551655Day 4 (Wave D)Standing Military Press35555705805
Actual3/25/2009Set 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat0Dead Lift0Standing Military Press0
Cycle 5By: Madhatter10-6http://www.ironaddicts.com/
ControlsSet PercentagesWAVE AWAVE BWAVE CWAVE DSet 165%70%75%40%Set 275%80%85%50%Set 385%90%95%60%
Desired Percntage of Max:90%
Max NumbersLiftsOne Rep Max (lbs)Numbers to Use (lbs)Bench205184.5Squat275247.5Deadlift315283.5Standing Military Press155139.5
Warming UpSet 1 (5 Reps)Set 2 (5 Reps)Set 3 (3 Reps)Bench7590110Squat100125150Deadlift115140170Standing Military Press557085
WAVE - AProjected(Wave A)Set 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1 (Wave A)4/8/2009Bench35120514051555+Day 2 (Wave A)4/10/2009Squat35160518552105+Day 3 (Wave A)4/12/2009Dead Lift35185521552405+Day 4 (Wave A)4/15/2009Standing Military Press3590510551205+
ActualSet 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat0Dead Lift0Standing Military Press0
WAVE - BProjected(Wave B)Set 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1 (Wave B)3/25/2009Bench33130315031653+Day 2 (Wave B)Squat33175320032253+Day 3 (Wave B)Dead Lift33200322532553+Day 4 (Wave B)Standing Military Press33100311031253+
Actual3/25/2009Set 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat0Dead Lift0Standing Military Press0
WAVE - CProjected(Wave C)Set 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1 (Wave C)3/25/2009Bench35/3/1140515531751+Day 2 (Wave C)Squat35/3/1185521032351+Day 3 (Wave C)Dead Lift35/3/1215524032701+Day 4 (Wave C)Standing Military Press35/3/1105512031351+
Actual3/25/2009Set 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat0Dead Lift0Standing Military Press0
WAVE - DProjected(Wave C)Set 1Set 2Set 3DateExercisesSetsRepsWeightRepsWeightRepsWeightRepsDay 1 (Wave D)3/25/2009Bench357559051105Day 2 (Wave D)Squat35100512551505Day 3 (Wave D)Dead Lift35115514051705Day 4 (Wave D)Standing Military Press35555705855
Actual3/25/2009Set 1Set 2Set 3Estimated Max (EPLEY)WeightRepsWeightRepsWeightRepsBench0Squat0Dead Lift0Standing Military Press0