5/3/1 Worksheet v2.

Start Date: 1/2/2012

Rounded to: 5 1 1.25 2.5 5 10
Lifts Max Reps 1RM % of Max 531 Max Increase
Squat 100 5 117 90% 105.00 10
Bench Press 100 5 117 90% 105.00 5
Power Clean 100 5 117 90% 105.00 5
Deadlift 100 5 117 90% 105.00 10
Overhead Press 100 5 117 90% 105.00 5

Barbell Wt: 45

Set 1 Set 2 Set 3

Deload Warm-up 25% 30% 35%
Warm-ups 40% 50% 60%
5 65% 75% 85%
3 70% 80% 90%
1 75% 85% 95%
Deload 40% 50% 60%

Instructions

ONLY change the boxes that are colored YELLOW in this whole worksheet!
Changing anything else that are NOT in the YELLOW boxes can screw up everything in this worksheet!

Please read Jim Wendler's 5/3/1 book before using this worksheet.
It can be bought here: http://store.jimwendler.com/

Contact: [email protected]

Setup Page:

Start Date: Enter the date you will start.

Round to: The amount you want the weight rounded to.

Hint: If the smallest plates you have are:

(2) 0.65 lbs plates, use 1.25
(2) 1.25 lbs plates, use 2.5
(2) 2.5 lbs plates, use 5
(2) 5 lbs plates, use 10

Max: Input the weight of the supposed max you performed.

Reps: Input the amount of reps you completed for that lift.
Increase: Input the amount you want to add to your training max each cycle.
 Barbell Wt: Input the weight of the barbell you are using.

5/3/1/Deload Sets: Only change the % here if you are using the other option stated in the book.
Warm-ups: Change the % to whatever you want for warm-up sets for the 5/3/1 weeks.
Deload Warm-up: Change the % to whatever you want for warm-up sets on the Deload week..
* This is not part of 5/3/1. Just thought it may be useful somehow.

Optional: You can change the % of Max if you want as per stated in the book.
Lifts: Default order is setup for 2x/week schedule with Power Clean included before
Deadlifts.
You can change the order of the name of the lifts and it will be changed in all
the other pages.

Each Cycle Page:

Cycle #: You can change the Cycle # as needed.

Note: You will also need to change the Tab Name manually if you
change this yourself.

Training Max: Found on each cycle page and can be changed as needed.
(i.e.: if you stall and need to deload for a specific lift(s) )
Round To: The amount you want the weight rounded to.
Can be changed individually if smaller increments are wanted.
Increase: Input the amount you want to add to your training max each cycle.
Can be changed individually if smaller increments are wanted.

Barbell Wt Removed: Option if you want to remove the barbell weight from total amount.
Hint: If you want the total weight WITH the barbell, select "0"
If you want the total weight WITHOUT the barbell, select the
number you chose as your barbell weight!
(i.e.: If you chose "45" as your barbell weight, select "45")

Note: Select option "0" to get the ACTUAL Goal Reps/Actual Reps and
Estimated 1RM!

Date: You have the option to manually input the date you actually did for each lift
above the 5/3/1/Deload columns.

Actual Rep(s): Input in here the actual amount of reps you completed for that days
Work Set 3!
Goal Rep(s): This is the estimated number of repetitions you will need (for that days
Work Set 3) to surpass your last estimated 1RM (from that same lifts last
session Work Set 3) for that lift.

Estimated 1RM: This is the estimated 1 Rep Max for that day's Work Set 3!
e1RM Chart Page:

DO NOT change OR input anything in this page!

Automatically inputs your estimated 1RM for the Work Set 3 of that days lift!
It will also automatically input it in the chart made available in the same page.
ONLY change things in this page if you know anything about MS Excel!

Assistance Page:

Suggest to ONLY change and input ONLY in the Specified YELLOW boxes in this page!
This page is setup so you can easily figure out certain % for your assistance exercises.
(i.e.: If you would like to do Pyramid Down Sets of "Boring But Big" Assistance Exercises)

Round To: The amount you want the weight rounded to.
Barbell Wt Removed: Option if you want to remove the barbell weight from total amount.
Hint: If you want the total weight WITH the barbell, select "0"
If you want the total weight WITHOUT the barbell, select the
number you chose as your barbell weight!
(i.e.: If you chose "45" as your barbell weight, select "45")

%: Input your desired percentage here!

Assistance Exercises: Input whatever Assistance exercise you want or not.

Body Fat Page:

Instructions on how to use this page is in the same page.

Just added for those that may find it useful or interesting.

Update(s):
v2.1 Thanks to Rob "rj347" IronStrong.org member
Added the "Yes/No" drop down option in Barbell Wt Removed cell.
 Cycle 1 Training Max Increase Round To
Squat 105.00 10 5
Bench Press 105.00 5 5
Power Clean 105.00 5 5
Deadlift 105.00 10 5
Overhead Press 105.00 5 5

Barbell Wt Removed: No Yes No

0
1/2/2012
Squat 5s 3s 1s Deload
Warm-up Set 1 45 45 45 30
Warm-up Set 2 55 55 55 35
Warm-up Set 3 65 65 65 40
Work Set 1 70 75 80 45
Work Set 2 80 85 90 55
Work Set 3 90 95 100 65
Actual Rep(s)
Goal Rep(s) 5
Estimated 1RM

Bench Press 5s 3s 1s Deload

Warm-up Set 1 45 45 45 30
Warm-up Set 2 55 55 55 35
Warm-up Set 3 65 65 65 40
Work Set 1 70 75 80 45
Work Set 2 80 85 90 55
Work Set 3 90 95 100 65
Actual Rep(s)
Goal Rep(s) 5
Estimated 1RM

Power Clean 5s 3s 1s Deload

Warm-up Set 1 45 45 45 30
Warm-up Set 2 55 55 55 35
Warm-up Set 3 65 65 65 40
Work Set 1 70 75 80 45
Work Set 2 80 85 90 55
Work Set 3 90 95 100 65
Actual Rep(s)
Goal Rep(s) 5
Estimated 1RM

Deadlift 5s 3s 1s Deload
Warm-up Set 1 45 45 45 30
Warm-up Set 2 55 55 55 35
Warm-up Set 3 65 65 65 40
Work Set 1 70 75 80 45
Work Set 2 80 85 90 55
Work Set 3 90 95 100 65
Actual Rep(s)
Goal Rep(s) 5
Estimated 1RM

Overhead Press 5s 3s 1s Deload

Warm-up Set 1 45 45 45 30
Warm-up Set 2 55 55 55 35
Warm-up Set 3 65 65 65 40
Work Set 1 70 75 80 45
Work Set 2 80 85 90 55
Work Set 3 90 95 100 65
Actual Rep(s)
Goal Rep(s) 5
Estimated 1RM
 Cycle 2 Training Max Increase Round To
Squat 115.00 10 5
Bench Press 110.00 5 5
Power Clean 110.00 5 5
Deadlift 115.00 10 5
Overhead Press 110.00 5 5

Barbell Wt Removed: No Yes No

0

Squat 5s 3s 1s Deload
Warm-up Set 1 50 50 50 30
Warm-up Set 2 60 60 60 35
Warm-up Set 3 70 70 70 45
Work Set 1 75 85 90 50
Work Set 2 90 95 100 60
Work Set 3 100 105 110 70
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Bench Press 5s 3s 1s Deload

Warm-up Set 1 45 45 45 30
Warm-up Set 2 55 55 55 35
Warm-up Set 3 70 70 70 40
Work Set 1 75 80 85 45
Work Set 2 85 90 95 55
Work Set 3 95 100 105 70
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Power Clean 5s 3s 1s Deload

Warm-up Set 1 45 45 45 30
Warm-up Set 2 55 55 55 35
Warm-up Set 3 70 70 70 40
Work Set 1 75 80 85 45
Work Set 2 85 90 95 55
Work Set 3 95 100 105 70
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Deadlift 5s 3s 1s Deload
Warm-up Set 1 50 50 50 30
Warm-up Set 2 60 60 60 35
Warm-up Set 3 70 70 70 45
Work Set 1 75 85 90 50
Work Set 2 90 95 100 60
Work Set 3 100 105 110 70
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Overhead Press 5s 3s 1s Deload

Warm-up Set 1 45 45 45 30
Warm-up Set 2 55 55 55 35
Warm-up Set 3 70 70 70 40
Work Set 1 75 80 85 45
Work Set 2 85 90 95 55
Work Set 3 95 100 105 70
Actual Rep(s)
Goal Rep(s)
Estimated 1RM
 Cycle 3 Training Max Increase Round To
Squat 125.00 10 5
Bench Press 115.00 5 5
Power Clean 115.00 5 5
Deadlift 125.00 10 5
Overhead Press 115.00 5 5

Barbell Wt Removed: No Yes No

0

Squat 5s 3s 1s Deload
Warm-up Set 1 50 50 50 35
Warm-up Set 2 65 65 65 40
Warm-up Set 3 75 75 75 45
Work Set 1 85 90 95 50
Work Set 2 95 100 110 65
Work Set 3 110 115 120 75
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Bench Press 5s 3s 1s Deload

Warm-up Set 1 50 50 50 30
Warm-up Set 2 60 60 60 35
Warm-up Set 3 70 70 70 45
Work Set 1 75 85 90 50
Work Set 2 90 95 100 60
Work Set 3 100 105 110 70
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Power Clean 5s 3s 1s Deload

Warm-up Set 1 50 50 50 30
Warm-up Set 2 60 60 60 35
Warm-up Set 3 70 70 70 45
Work Set 1 75 85 90 50
Work Set 2 90 95 100 60
Work Set 3 100 105 110 70
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Deadlift 5s 3s 1s Deload
Warm-up Set 1 50 50 50 35
Warm-up Set 2 65 65 65 40
Warm-up Set 3 75 75 75 45
Work Set 1 85 90 95 50
Work Set 2 95 100 110 65
Work Set 3 110 115 120 75
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Overhead Press 5s 3s 1s Deload

Warm-up Set 1 50 50 50 30
Warm-up Set 2 60 60 60 35
Warm-up Set 3 70 70 70 45
Work Set 1 75 85 90 50
Work Set 2 90 95 100 60
Work Set 3 100 105 110 70
Actual Rep(s)
Goal Rep(s)
Estimated 1RM
 Cycle 4 Training Max Increase Round To
Squat 135.00 10 5
Bench Press 120.00 5 5
Power Clean 120.00 5 5
Deadlift 135.00 10 5
Overhead Press 120.00 5 5

Barbell Wt Removed: No Yes No

0

Squat 5s 3s 1s Deload
Warm-up Set 1 55 55 55 35
Warm-up Set 2 70 70 70 45
Warm-up Set 3 85 85 85 50
Work Set 1 90 95 105 55
Work Set 2 105 110 115 70
Work Set 3 115 125 130 85
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Bench Press 5s 3s 1s Deload

Warm-up Set 1 50 50 50 30
Warm-up Set 2 60 60 60 40
Warm-up Set 3 75 75 75 45
Work Set 1 80 85 90 50
Work Set 2 90 100 105 60
Work Set 3 105 110 115 75
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Power Clean 5s 3s 1s Deload

Warm-up Set 1 50 50 50 30
Warm-up Set 2 60 60 60 40
Warm-up Set 3 75 75 75 45
Work Set 1 80 85 90 50
Work Set 2 90 100 105 60
Work Set 3 105 110 115 75
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Deadlift 5s 3s 1s Deload
Warm-up Set 1 55 55 55 35
Warm-up Set 2 70 70 70 45
Warm-up Set 3 85 85 85 50
Work Set 1 90 95 105 55
 Work Set 2 105 110 115 70
Work Set 3 115 125 130 85
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Overhead Press 5s 3s 1s Deload

Warm-up Set 1 50 50 50 30
Warm-up Set 2 60 60 60 40
Warm-up Set 3 75 75 75 45
Work Set 1 80 85 90 50
Work Set 2 90 100 105 60
Work Set 3 105 110 115 75
Actual Rep(s)
Goal Rep(s)
Estimated 1RM
 Cycle 5 Training Max Increase Round To
Squat 145.00 10 5
Bench Press 125.00 5 5
Power Clean 125.00 5 5
Deadlift 145.00 10 5
Overhead Press 125.00 5 5

Barbell Wt Removed: No Yes No

0

Squat 5s 3s 1s Deload
Warm-up Set 1 60 60 60 40
Warm-up Set 2 75 75 75 45
Warm-up Set 3 90 90 90 55
Work Set 1 95 105 110 60
Work Set 2 110 120 125 75
Work Set 3 125 135 140 90
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Bench Press 5s 3s 1s Deload

Warm-up Set 1 50 50 50 35
Warm-up Set 2 65 65 65 40
Warm-up Set 3 75 75 75 45
Work Set 1 85 90 95 50
Work Set 2 95 100 110 65
Work Set 3 110 115 120 75
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Power Clean 5s 3s 1s Deload

Warm-up Set 1 50 50 50 35
Warm-up Set 2 65 65 65 40
Warm-up Set 3 75 75 75 45
Work Set 1 85 90 95 50
Work Set 2 95 100 110 65
Work Set 3 110 115 120 75
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Deadlift 5s 3s 1s Deload
Warm-up Set 1 60 60 60 40
Warm-up Set 2 75 75 75 45
Warm-up Set 3 90 90 90 55
Work Set 1 95 105 110 60
 Work Set 2 110 120 125 75
Work Set 3 125 135 140 90
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Overhead Press 5s 3s 1s Deload

Warm-up Set 1 50 50 50 35
Warm-up Set 2 65 65 65 40
Warm-up Set 3 75 75 75 45
Work Set 1 85 90 95 50
Work Set 2 95 100 110 65
Work Set 3 110 115 120 75
Actual Rep(s)
Goal Rep(s)
Estimated 1RM
 Cycle 6 Training Max Increase Round To
Squat 155.00 10 5
Bench Press 130.00 5 5
Power Clean 130.00 5 5
Deadlift 155.00 10 5
Overhead Press 130.00 5 5

Barbell Wt Removed: No Yes No

0

Squat 5s 3s 1s Deload
Warm-up Set 1 65 65 65 40
Warm-up Set 2 80 80 80 50
Warm-up Set 3 95 95 95 55
Work Set 1 105 110 120 65
Work Set 2 120 125 135 80
Work Set 3 135 140 150 95
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Bench Press 5s 3s 1s Deload

Warm-up Set 1 55 55 55 35
Warm-up Set 2 65 65 65 40
Warm-up Set 3 80 80 80 50
Work Set 1 85 95 100 55
Work Set 2 100 105 115 65
Work Set 3 115 120 125 80
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Power Clean 5s 3s 1s Deload

Warm-up Set 1 55 55 55 35
Warm-up Set 2 65 65 65 40
Warm-up Set 3 80 80 80 50
Work Set 1 85 95 100 55
Work Set 2 100 105 115 65
Work Set 3 115 120 125 80
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Deadlift 5s 3s 1s Deload
Warm-up Set 1 65 65 65 40
Warm-up Set 2 80 80 80 50
Warm-up Set 3 95 95 95 55
Work Set 1 105 110 120 65
 Work Set 2 120 125 135 80
Work Set 3 135 140 150 95
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Overhead Press 5s 3s 1s Deload

Warm-up Set 1 55 55 55 35
Warm-up Set 2 65 65 65 40
Warm-up Set 3 80 80 80 50
Work Set 1 85 95 100 55
Work Set 2 100 105 115 65
Work Set 3 115 120 125 80
Actual Rep(s)
Goal Rep(s)
Estimated 1RM
 Cycle 7 Training Max Increase Round To
Squat 165.00 10 5
Bench Press 135.00 5 5
Power Clean 135.00 5 5
Deadlift 165.00 10 5
Overhead Press 135.00 5 5

Barbell Wt Removed: No Yes No

0

Squat 5s 3s 1s Deload
Warm-up Set 1 70 70 70 45
Warm-up Set 2 85 85 85 50
Warm-up Set 3 100 100 100 60
Work Set 1 110 120 125 70
Work Set 2 125 135 145 85
Work Set 3 145 150 160 100
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Bench Press 5s 3s 1s Deload

Warm-up Set 1 55 55 55 35
Warm-up Set 2 70 70 70 45
Warm-up Set 3 85 85 85 50
Work Set 1 90 95 105 55
Work Set 2 105 110 115 70
Work Set 3 115 125 130 85
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Power Clean 5s 3s 1s Deload

Warm-up Set 1 55 55 55 35
Warm-up Set 2 70 70 70 45
Warm-up Set 3 85 85 85 50
Work Set 1 90 95 105 55
Work Set 2 105 110 115 70
Work Set 3 115 125 130 85
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Deadlift 5s 3s 1s Deload
Warm-up Set 1 70 70 70 45
Warm-up Set 2 85 85 85 50
Warm-up Set 3 100 100 100 60
Work Set 1 110 120 125 70
 Work Set 2 125 135 145 85
Work Set 3 145 150 160 100
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Overhead Press 5s 3s 1s Deload

Warm-up Set 1 55 55 55 35
Warm-up Set 2 70 70 70 45
Warm-up Set 3 85 85 85 50
Work Set 1 90 95 105 55
Work Set 2 105 110 115 70
Work Set 3 115 125 130 85
Actual Rep(s)
Goal Rep(s)
Estimated 1RM
 Cycle 8 Training Max Increase Round To
Squat 175.00 10 5
Bench Press 140.00 5 5
Power Clean 140.00 5 5
Deadlift 175.00 10 5
Overhead Press 140.00 5 5

Barbell Wt Removed: No Yes No

0

Squat 5s 3s 1s Deload
Warm-up Set 1 70 70 70 45
Warm-up Set 2 90 90 90 55
Warm-up Set 3 105 105 105 65
Work Set 1 115 125 135 70
Work Set 2 135 140 150 90
Work Set 3 150 160 170 105
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Bench Press 5s 3s 1s Deload

Warm-up Set 1 60 60 60 35
Warm-up Set 2 70 70 70 45
Warm-up Set 3 85 85 85 50
Work Set 1 95 100 105 60
Work Set 2 105 115 120 70
Work Set 3 120 130 135 85
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Power Clean 5s 3s 1s Deload

Warm-up Set 1 60 60 60 35
Warm-up Set 2 70 70 70 45
Warm-up Set 3 85 85 85 50
Work Set 1 95 100 105 60
Work Set 2 105 115 120 70
Work Set 3 120 130 135 85
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Deadlift 5s 3s 1s Deload
Warm-up Set 1 70 70 70 45
Warm-up Set 2 90 90 90 55
Warm-up Set 3 105 105 105 65
Work Set 1 115 125 135 70
 Work Set 2 135 140 150 90
Work Set 3 150 160 170 105
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Overhead Press 5s 3s 1s Deload

Warm-up Set 1 60 60 60 35
Warm-up Set 2 70 70 70 45
Warm-up Set 3 85 85 85 50
Work Set 1 95 100 105 60
Work Set 2 105 115 120 70
Work Set 3 120 130 135 85
Actual Rep(s)
Goal Rep(s)
Estimated 1RM
 Cycle 9 Training Max Increase Round To
Squat 185.00 10 5
Bench Press 145.00 5 5
Power Clean 145.00 5 5
Deadlift 185.00 10 5
Overhead Press 145.00 5 5

Barbell Wt Removed: No Yes No

0

Squat 5s 3s 1s Deload
Warm-up Set 1 75 75 75 50
Warm-up Set 2 95 95 95 60
Warm-up Set 3 115 115 115 65
Work Set 1 125 130 140 75
Work Set 2 140 150 160 95
Work Set 3 160 170 180 115
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Bench Press 5s 3s 1s Deload

Warm-up Set 1 60 60 60 40
Warm-up Set 2 75 75 75 45
Warm-up Set 3 90 90 90 55
Work Set 1 95 105 110 60
Work Set 2 110 120 125 75
Work Set 3 125 135 140 90
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Power Clean 5s 3s 1s Deload

Warm-up Set 1 60 60 60 40
Warm-up Set 2 75 75 75 45
Warm-up Set 3 90 90 90 55
Work Set 1 95 105 110 60
Work Set 2 110 120 125 75
Work Set 3 125 135 140 90
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Deadlift 5s 3s 1s Deload
Warm-up Set 1 75 75 75 50
Warm-up Set 2 95 95 95 60
Warm-up Set 3 115 115 115 65
Work Set 1 125 130 140 75
 Work Set 2 140 150 160 95
Work Set 3 160 170 180 115
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Overhead Press 5s 3s 1s Deload

Warm-up Set 1 60 60 60 40
Warm-up Set 2 75 75 75 45
Warm-up Set 3 90 90 90 55
Work Set 1 95 105 110 60
Work Set 2 110 120 125 75
Work Set 3 125 135 140 90
Actual Rep(s)
Goal Rep(s)
Estimated 1RM
 Cycle 10 Training Max Increase Round To
Squat 195.00 10 5
Bench Press 150.00 5 5
Power Clean 150.00 5 5
Deadlift 195.00 10 5
Overhead Press 150.00 5 5

Barbell Wt Removed: No Yes No

0

Squat 5s 3s 1s Deload
Warm-up Set 1 80 80 80 50
Warm-up Set 2 100 100 100 60
Warm-up Set 3 120 120 120 70
Work Set 1 130 140 150 80
Work Set 2 150 160 170 100
Work Set 3 170 180 190 120
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Bench Press 5s 3s 1s Deload

Warm-up Set 1 60 60 60 40
Warm-up Set 2 75 75 75 45
Warm-up Set 3 90 90 90 55
Work Set 1 100 105 115 60
Work Set 2 115 120 130 75
Work Set 3 130 135 145 90
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Power Clean 5s 3s 1s Deload

Warm-up Set 1 60 60 60 40
Warm-up Set 2 75 75 75 45
Warm-up Set 3 90 90 90 55
Work Set 1 100 105 115 60
Work Set 2 115 120 130 75
Work Set 3 130 135 145 90
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Deadlift 5s 3s 1s Deload
Warm-up Set 1 80 80 80 50
Warm-up Set 2 100 100 100 60
Warm-up Set 3 120 120 120 70
Work Set 1 130 140 150 80
 Work Set 2 150 160 170 100
Work Set 3 170 180 190 120
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Overhead Press 5s 3s 1s Deload

Warm-up Set 1 60 60 60 40
Warm-up Set 2 75 75 75 45
Warm-up Set 3 90 90 90 55
Work Set 1 100 105 115 60
Work Set 2 115 120 130 75
Work Set 3 130 135 145 90
Actual Rep(s)
Goal Rep(s)
Estimated 1RM
 Cycle 11 Training Max Increase Round To
Squat 205.00 10 5
Bench Press 155.00 5 5
Power Clean 155.00 5 5
Deadlift 205.00 10 5
Overhead Press 155.00 5 5

Barbell Wt Removed: No Yes No

0

Squat 5s 3s 1s Deload
Warm-up Set 1 85 85 85 55
Warm-up Set 2 105 105 105 65
Warm-up Set 3 125 125 125 75
Work Set 1 135 145 155 85
Work Set 2 155 165 175 105
Work Set 3 175 185 195 125
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Bench Press 5s 3s 1s Deload

Warm-up Set 1 65 65 65 40
Warm-up Set 2 80 80 80 50
Warm-up Set 3 95 95 95 55
Work Set 1 105 110 120 65
Work Set 2 120 125 135 80
Work Set 3 135 140 150 95
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Power Clean 5s 3s 1s Deload

Warm-up Set 1 65 65 65 40
Warm-up Set 2 80 80 80 50
Warm-up Set 3 95 95 95 55
Work Set 1 105 110 120 65
Work Set 2 120 125 135 80
Work Set 3 135 140 150 95
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Deadlift 5s 3s 1s Deload
Warm-up Set 1 85 85 85 55
Warm-up Set 2 105 105 105 65
Warm-up Set 3 125 125 125 75
Work Set 1 135 145 155 85
 Work Set 2 155 165 175 105
Work Set 3 175 185 195 125
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Overhead Press 5s 3s 1s Deload

Warm-up Set 1 65 65 65 40
Warm-up Set 2 80 80 80 50
Warm-up Set 3 95 95 95 55
Work Set 1 105 110 120 65
Work Set 2 120 125 135 80
Work Set 3 135 140 150 95
Actual Rep(s)
Goal Rep(s)
Estimated 1RM
 Cycle 12 Training Max Increase Round To
Squat 215.00 10 5
Bench Press 160.00 5 5
Power Clean 160.00 5 5
Deadlift 215.00 10 5
Overhead Press 160.00 5 5

Barbell Wt Removed: No Yes No

0

Squat 5s 3s 1s Deload
Warm-up Set 1 90 90 90 55
Warm-up Set 2 110 110 110 65
Warm-up Set 3 130 130 130 80
Work Set 1 140 155 165 90
Work Set 2 165 175 185 110
Work Set 3 185 195 205 130
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Bench Press 5s 3s 1s Deload

Warm-up Set 1 65 65 65 40
Warm-up Set 2 80 80 80 50
Warm-up Set 3 100 100 100 60
Work Set 1 105 115 120 65
Work Set 2 120 130 140 80
Work Set 3 140 145 155 100
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Power Clean 5s 3s 1s Deload

Warm-up Set 1 65 65 65 40
Warm-up Set 2 80 80 80 50
Warm-up Set 3 100 100 100 60
Work Set 1 105 115 120 65
Work Set 2 120 130 140 80
Work Set 3 140 145 155 100
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Deadlift 5s 3s 1s Deload
Warm-up Set 1 90 90 90 55
Warm-up Set 2 110 110 110 65
Warm-up Set 3 130 130 130 80
Work Set 1 140 155 165 90
 Work Set 2 165 175 185 110
Work Set 3 185 195 205 130
Actual Rep(s)
Goal Rep(s)
Estimated 1RM

Overhead Press 5s 3s 1s Deload

Warm-up Set 1 65 65 65 40
Warm-up Set 2 80 80 80 50
Warm-up Set 3 100 100 100 60
Work Set 1 105 115 120 65
Work Set 2 120 130 140 80
Work Set 3 140 145 155 100
Actual Rep(s)
Goal Rep(s)
Estimated 1RM
 Estimated 1RM per Cycle

Cycle Wave Squat Bench Press Power Clean Deadlift Overhead Press
5s
Cycle 9 Cycle 8 Cycle 7 Cycle 6 Cycle 5 Cycle 4 Cycle 3 Cycle 2 Cycle 1
3s
1s
5s
3s
1s
5s
3s
1s
5s
3s
1s
5s
3s
1s
5s
3s
1s
5s
3s
1s
5s
3s
1s
5s
3s
1s
5s
Cycle

3s
10

1s
5s
Cycle

3s
11

1s
5s
Cycle

3s
12

1s
 Estimated 1RM per Cycle for All Lifts
12

10

6
Weight

0
5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s
Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12

Cycle/Wave

Squat Bench Press Power Clean Deadlift Overhead Press

 Cycle/Wave

Squat Bench Press Power Clean Deadlift Overhead Press

Squat

12

10

0
5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s
Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12
0
5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s
Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12

Bench Press

12

10

0
5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s
Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12
0
5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s
Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12

Power Clean

12

10

0
5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s
0
5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s
Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12

Deadlift

12

10

0
 0
5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s
Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12

Overhead Press

12

10

2
8

0
5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s 5s 3s 1s
Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12
Assistance Exercises

Round To: 5 Barbell Wt Removed: No Yes No 0

Wt 60% 55% 50% 45% 40% Assistance Exercises
Squat 100 60 55 50 45 40
Bench Press 100 60 55 50 45 40
Deadlift 100 60 55 50 45 40
Overhead Press 100 60 55 50 45 40
Other 100 60 55 50 45 40
stance Exercises
 Body Fat Tracking Chart
A B C D E F G H

(AxB)/100 A-C 100-E (D/F)x100 A-G

Lean Weight
Lean
Weight % Body Body Fat Body Weight Loss
Date (MM/DD/YR) Fat (lb) Body
(lb) Fat % Goal Mass % Goal (lb) Goal of
Mass (lb)
Goal Fat (lb)
6/11/08 181.60 20.00 36.32 145.28 15.00 85.00 170.92 10.68
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
 0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00
0.00 0.00 15.00 85.00 0.00 0.00

How to use:
1. Input the date on the date column for that day.
2. Input your weight in the weight column for that day.
3. Input your bodyfat % in the bodyfat % column for that day.
4. Input your "Body Fat % Goal" in the "Body Fat % Goal column for that day.
5. DO NOT change ANY of the values for the other columns.
How to find your Bodyfat %?
You may find some helpful info in this thread I started:
How do you check your Body Fat %?

Women Men (%
Classification
(% fat) fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese > 32% > 25%