adrian's workout 531
TRANSCRIPT
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By Poteto
Hello and thank you for downloading! This spreadsheet was designed to be easy
This spreadsheet was made for personal use only, and is not affiliated
This is not intended to teach you about the 5/3/1 program.
Features:
1. Both kg and lbs work on this spreadsheet.
2. 1RM calculator.
3. Choose your own increments per cycle or stick with Wendler's 10 and 5 lbs.
4. Enter the weight of the barbell at your gym. Most gyms should use 45 lbs or 20k
5. Choose between displaying the full weight of the set (i.e. barbell plus all weights
6. Rounding to the nearest multiple of your choice.
7.
8. An option to choose your own workout days (finally!) and re-order the workout.
9. Statistics page with fancypants graphs.
10. Don't like something? Change it.
Instructions:1.
2.
2.
3.
4.
5.
6.
7.
8.
9.10.
11.
12.
13. Please feel free to modify the spreadsheet to your requirements. However, plea
Wendler's 5/3/1 Spreadsheet v1.2
Buy Jim Wendler's 5/3/1 e-Book here
The spreadsheet currently only supports a 4 day template, with each lift perworked out" table (Inputs page).
Displays a full year's worth of cycles, in a readily printable format. Each cycle
Enter your best, consistent numbers per lift (weight including the bar and repetit
You can rearrange your lifts if you'd like. Simply re-arrange or even type somethi
Enter your bodyweight on the first day of 5/3/1. This is so you can monitor your
Choose if you prefer to use lbs or kgs for the spreadsheet (Note: changing this O
Stick with Wendler's increments or enter your own.
Enter the weight of the barbell that you use.
Choose if you'd prefer having the weights shown per side of the barbell, or in ag
Choose your preferred rounding value. For example, if I wanted weights shown i
When are you starting 5/3/1? Enter here. Note that this day must correspond wit
Choose your workout days. This must be a consistent day for each lift, e.g. if youAnd you're done! View your completed 5/3/1 schedule here.
Because the schedule has already been formatted, printing is a breeze. Each cyhit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to prin
The statistics page tracks your performance on the top workset (1+) of the third"PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also reprovide an easy visual way to monitor your increases in strength as you progres
http://www.flexcart.com/members/elitefts/default.asp?pid=2976http://www.flexcart.com/members/elitefts/default.asp?pid=2976 -
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CLICK TO GO
to use, functional, customizable AND easy on the eyes.
ith Jim Wendler. Please buy his e-Book to learn more about 5/3/1.
g barbells (which have a difference of about 1 lb or about 0.9kg).
) or only one side (easier to remember).
e note that I may not be able to offer you any support if your modification breaks the
Inputs 5/3/1 Schedule Statistics
ormed per day. You can select identical days if you perform more than one lift per da
is printed on its own page.
ions performed) to arrive at your theoretical 1RM.
ing else.
trength to weight ratio as you progress through the 5/3/1 program.
NLY affects the input page).
regate.
only multiples of 10 lbs, I would enter 10 here.
h your first lift entered in #2.
first squat on Monday, then all Mondays in the 13 cycles must be squats.
le appears on its own page so you can bring printouts to the gym and leave your nott.
week of each cycle. However this is only useful if you consistently update the repetitiquires your bodyweight to be entered at the beginning of every cycle (on the input pa
through 5/3/1.
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spreadsheet.
y on the "Days
book at home. Simply
ons performed on thege). The graphs
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Core Lifts 1RM Calculator Weight Reps 1RM
Squat 300.00 1.00 300.00
Bench Press 260.00 1.00 260.00
Deadlift 250.00 1.00 250.00
Shoulder Press 200.00 1.00 200.00
Bodyweight on: 20-Jun-11 18-Jul-11 15-Aug-11230.00
Control Panel
Unit of measurement: lbs
Increment: Squat 10 lbs
Increment: Bench Press 5 lbs
Increment: Deadlift 10 lbs
Increment: Shoulder Press 5 lbs
Weight of the bar: 45 lbs
Show full weight: Yes
Round to nearest: 5 lbs
Date Commencing 5/3/1: 20-Jun-11 is a Monday
COL LOOKUP OOK UP VALUE
Days worked out: Mon 2 0
Wed 2
Fri 4
Sat 5
Day Matrix Mon Tue
Mon 0 6
Tue 1 0
Wed 2 1
Thu 3 2
Fri 4 3
Sat 5 4
Sun 6 5
Note:If you select no,will be slightly leTo remedy this,
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Round Legend
300
260 Blue - Input cell
250 - Formula cell (feel free to modify i
200
12-Sep-11 10-Oct-11 7-Nov-11 5-Dec-11 2-Jan-12
DATE
Mon
Wed
Fri
Sat
Wed Thu Fri Sat Sun
5 4 3 2 1
6 5 4 3 2
0 6 5 4 3
1 0 6 5 4
2 1 0 6 5
3 2 1 0 6
4 3 2 1 0
Black/Grey
This table looks up the day matrix for the distance away from the firstwork day. The implementation currently only supports days within thesame week of the first day in cell B22.
be aware that the overall weight you liftss than if you had used the full weight.se a lower rounding value.
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f you are familiar with Excel formulas)
30-Jan-12 27-Feb-12 26-Mar-12 23-Apr-12 21-May-12
This matrix shows thedistance of the other daysrelative to the day in thecolumn. For example, Friday isone day away from Thursday,hence a 1 value in the Fri-Thucell (x y)
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CYCLE 1 20 Jun to 16 Jul 2011Core Lift 1RM 90%
Bench Press 260 234 Week 1Squat 300 270 65%
Shoulder Press 150 135 75%
Deadlift 200 180 85%
Core Lift
Bench Press Mon, 20 Jun Mon, 27 Jun Mon, 04 Jul Mon, 11 Jul
Set 1 150 165 175 95
Set 2 175 185 200 115
Set 3 200 210 220 140
PR: Set 3 5 4 NA
Squat Wed, 22 Jun Wed, 29 Jun Wed, 06 Jul Wed, 13 Jul
Set 1 175 190 205 110
Set 2 205 215 230 135
Set 3 230 245 255 160
PR: Set 3 6 NAShoulder Press Fri, 24 Jun Fri, 01 Jul Fri, 08 Jul Fri, 15 Jul
Set 1 90 95 100 55
Set 2 100 110 115 70
Set 3 115 120 130 80
PR: Set 3 NA
Deadlift Sat, 25 Jun Sat, 02 Jul Sat, 09 Jul Sat, 16 Jul
Set 1 115 125 135 70
Set 2 135 145 155 90
Set 3 155 160 170 110
PR: Set 3 NA
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
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Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 2 18 Jul to 13 Aug 2011Core Lift 1RM 90%
Squat 271 244 Week 1Bench Press 306 275 65%
Deadlift 161 145 75%
Shoulder Press 206 185 85%
Core Lift
Squat Mon, 18 Jul Mon, 25 Jul Mon, 01 Aug Mon, 08 Aug
Set 1 160 170 185 100
Set 2 185 195 205 120
Set 3 205 220 230 145
PR: Set 3 NA
Bench Press Wed, 20 Jul Wed, 27 Jul Wed, 03 Aug Wed, 10 Aug
Set 1 180 195 205 110
Set 2 205 220 235 140
Set 3 235 250 260 165
PR: Set 3 NADeadlift Fri, 22 Jul Fri, 29 Jul Fri, 05 Aug Fri, 12 Aug
Set 1 95 100 110 60
Set 2 110 115 125 75
Set 3 125 130 140 85
PR: Set 3 NA
Shoulder Press Sat, 23 Jul Sat, 30 Jul Sat, 06 Aug Sat, 13 Aug
Set 1 120 130 140 75
Set 2 140 150 155 95
Set 3 155 165 175 110
PR: Set 3 NA
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Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 3 15 Aug to 10 Sep 2011Core Lift 1RM 90%
Squat 282 254 Week 1Bench Press 311 280 65%
Deadlift 172 155 75%
Shoulder Press 211 190 85%
Core Lift
Squat Mon, 15 Aug Mon, 22 Aug Mon, 29 Aug Mon, 05 Sep
Set 1 165 180 190 100
Set 2 190 205 215 125
Set 3 215 230 240 150
PR: Set 3 NA
Bench Press Wed, 17 Aug Wed, 24 Aug Wed, 31 Aug Wed, 07 Sep
Set 1 180 195 210 110
Set 2 210 225 240 140
Set 3 240 250 265 170
PR: Set 3 NADeadlift Fri, 19 Aug Fri, 26 Aug Fri, 02 Sep Fri, 09 Sep
Set 1 100 110 115 60
Set 2 115 125 130 80
Set 3 130 140 145 95
PR: Set 3 NA
Shoulder Press Sat, 20 Aug Sat, 27 Aug Sat, 03 Sep Sat, 10 Sep
Set 1 125 135 145 75
Set 2 145 150 160 95
Set 3 160 170 180 115
PR: Set 3 NA
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Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 4 12 Sep to 08 Oct 2011Core Lift 1RM 90%
Squat 293 264 Week 1Bench Press 317 285 65%
Deadlift 183 165 75%
Shoulder Press 217 195 85%
Core Lift
Squat Mon, 12 Sep Mon, 19 Sep Mon, 26 Sep Mon, 03 Oct
Set 1 170 185 200 105
Set 2 200 210 225 130
Set 3 225 240 250 160
PR: Set 3 NA
Bench Press Wed, 14 Sep Wed, 21 Sep Wed, 28 Sep Wed, 05 Oct
Set 1 185 200 215 115
Set 2 215 230 240 145
Set 3 240 255 270 170
PR: Set 3 NADeadlift Fri, 16 Sep Fri, 23 Sep Fri, 30 Sep Fri, 07 Oct
Set 1 105 115 125 65
Set 2 125 130 140 85
Set 3 140 150 155 100
PR: Set 3 NA
Shoulder Press Sat, 17 Sep Sat, 24 Sep Sat, 01 Oct Sat, 08 Oct
Set 1 125 135 145 80
Set 2 145 155 165 100
Set 3 165 175 185 115
PR: Set 3 NA
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Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 5 10 Oct to 05 Nov 2011Core Lift 1RM 90%
Squat 304 274 Week 1Bench Press 322 290 65%
Deadlift 194 175 75%
Shoulder Press 222 200 85%
Core Lift
Squat Mon, 10 Oct Mon, 17 Oct Mon, 24 Oct Mon, 31 Oct
Set 1 180 190 205 110
Set 2 205 220 235 135
Set 3 235 245 260 165
PR: Set 3 NA
Bench Press Wed, 12 Oct Wed, 19 Oct Wed, 26 Oct Wed, 02 Nov
Set 1 190 205 220 115
Set 2 220 230 245 145
Set 3 245 260 275 175
PR: Set 3 NADeadlift Fri, 14 Oct Fri, 21 Oct Fri, 28 Oct Fri, 04 Nov
Set 1 115 125 130 70
Set 2 130 140 150 90
Set 3 150 160 165 105
PR: Set 3 NA
Shoulder Press Sat, 15 Oct Sat, 22 Oct Sat, 29 Oct Sat, 05 Nov
Set 1 130 140 150 80
Set 2 150 160 170 100
Set 3 170 180 190 120
PR: Set 3 NA
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Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 6 07 Nov to 03 Dec 2011Core Lift 1RM 90%
Squat 316 284 Week 1Bench Press 328 295 65%
Deadlift 206 185 75%
Shoulder Press 228 205 85%
Core Lift
Squat Mon, 07 Nov Mon, 14 Nov Mon, 21 Nov Mon, 28 Nov
Set 1 185 200 215 115
Set 2 215 225 240 140
Set 3 240 255 270 170
PR: Set 3 NA
Bench Press Wed, 09 Nov Wed, 16 Nov Wed, 23 Nov Wed, 30 Nov
Set 1 190 205 220 120
Set 2 220 235 250 150
Set 3 250 265 280 175
PR: Set 3 NADeadlift Fri, 11 Nov Fri, 18 Nov Fri, 25 Nov Fri, 02 Dec
Set 1 120 130 140 75
Set 2 140 150 155 95
Set 3 155 165 175 110
PR: Set 3 NA
Shoulder Press Sat, 12 Nov Sat, 19 Nov Sat, 26 Nov Sat, 03 Dec
Set 1 135 145 155 80
Set 2 155 165 175 105
Set 3 175 185 195 125
PR: Set 3 NA
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Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 7 05 Dec to 31 Dec 2011Core Lift 1RM 90%
Squat 327 294 Week 1Bench Press 333 300 65%
Deadlift 217 195 75%
Shoulder Press 233 210 85%
Core Lift
Squat Mon, 05 Dec Mon, 12 Dec Mon, 19 Dec Mon, 26 Dec
Set 1 190 205 220 120
Set 2 220 235 250 145
Set 3 250 265 280 175
PR: Set 3 NA
Bench Press Wed, 07 Dec Wed, 14 Dec Wed, 21 Dec Wed, 28 Dec
Set 1 195 210 225 120
Set 2 225 240 255 150
Set 3 255 270 285 180
PR: Set 3 NADeadlift Fri, 09 Dec Fri, 16 Dec Fri, 23 Dec Fri, 30 Dec
Set 1 125 135 145 80
Set 2 145 155 165 100
Set 3 165 175 185 115
PR: Set 3 NA
Shoulder Press Sat, 10 Dec Sat, 17 Dec Sat, 24 Dec Sat, 31 Dec
Set 1 135 145 160 85
Set 2 160 170 180 105
Set 3 180 190 200 125
PR: Set 3 NA
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Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 8 02 Jan to 28 Jan 2012Core Lift 1RM 90%
Squat 338 304 Week 1Bench Press 339 305 65%
Deadlift 228 205 75%
Shoulder Press 239 215 85%
Core Lift
Squat Mon, 02 Jan Mon, 09 Jan Mon, 16 Jan Mon, 23 Jan
Set 1 200 215 230 120
Set 2 230 245 260 150
Set 3 260 275 290 180
PR: Set 3 NA
Bench Press Wed, 04 Jan Wed, 11 Jan Wed, 18 Jan Wed, 25 Jan
Set 1 200 215 230 120
Set 2 230 245 260 155
Set 3 260 275 290 185
PR: Set 3 NADeadlift Fri, 06 Jan Fri, 13 Jan Fri, 20 Jan Fri, 27 Jan
Set 1 135 145 155 80
Set 2 155 165 175 105
Set 3 175 185 195 125
PR: Set 3 NA
Shoulder Press Sat, 07 Jan Sat, 14 Jan Sat, 21 Jan Sat, 28 Jan
Set 1 140 150 160 85
Set 2 160 170 185 110
Set 3 185 195 205 130
PR: Set 3 NA
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Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 9 30 Jan to 25 Feb 2012Core Lift 1RM 90%
Squat 349 314 Week 1Bench Press 344 310 65%
Deadlift 239 215 75%
Shoulder Press 244 220 85%
Core Lift
Squat Mon, 30 Jan Mon, 06 Feb Mon, 13 Feb Mon, 20 Feb
Set 1 205 220 235 125
Set 2 235 250 265 155
Set 3 265 285 300 190
PR: Set 3 NA
Bench Press Wed, 01 Feb Wed, 08 Feb Wed, 15 Feb Wed, 22 Feb
Set 1 200 215 235 125
Set 2 235 250 265 155
Set 3 265 280 295 185
PR: Set 3 NADeadlift Fri, 03 Feb Fri, 10 Feb Fri, 17 Feb Fri, 24 Feb
Set 1 140 150 160 85
Set 2 160 170 185 110
Set 3 185 195 205 130
PR: Set 3 NA
Shoulder Press Sat, 04 Feb Sat, 11 Feb Sat, 18 Feb Sat, 25 Feb
Set 1 145 155 165 90
Set 2 165 175 185 110
Set 3 185 200 210 130
PR: Set 3 NA
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Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 10 27 Feb to 24 Mar 2012Core Lift 1RM 90%
Squat 360 324 Week 1Bench Press 350 315 65%
Deadlift 250 225 75%
Shoulder Press 250 225 85%
Core Lift
Squat Mon, 27 Feb Mon, 05 Mar Mon, 12 Mar Mon, 19 Mar
Set 1 210 225 245 130
Set 2 245 260 275 160
Set 3 275 290 310 195
PR: Set 3 NA
Bench Press Wed, 29 Feb Wed, 07 Mar Wed, 14 Mar Wed, 21 Mar
Set 1 205 220 235 125
Set 2 235 250 270 160
Set 3 270 285 300 190
PR: Set 3 NADeadlift Fri, 02 Mar Fri, 09 Mar Fri, 16 Mar Fri, 23 Mar
Set 1 145 160 170 90
Set 2 170 180 190 115
Set 3 190 205 215 135
PR: Set 3 NA
Shoulder Press Sat, 03 Mar Sat, 10 Mar Sat, 17 Mar Sat, 24 Mar
Set 1 145 160 170 90
Set 2 170 180 190 115
Set 3 190 205 215 135
PR: Set 3 NA
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Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 11 26 Mar to 21 Apr 2012Core Lift 1RM 90%
Squat 371 334 Week 1Bench Press 356 320 65%
Deadlift 261 235 75%
Shoulder Press 256 230 85%
Core Lift
Squat Mon, 26 Mar Mon, 02 Apr Mon, 09 Apr Mon, 16 Apr
Set 1 215 235 250 135
Set 2 250 265 285 165
Set 3 285 300 315 200
PR: Set 3 NA
Bench Press Wed, 28 Mar Wed, 04 Apr Wed, 11 Apr Wed, 18 Apr
Set 1 210 225 240 130
Set 2 240 255 270 160
Set 3 270 290 305 190
PR: Set 3 NADeadlift Fri, 30 Mar Fri, 06 Apr Fri, 13 Apr Fri, 20 Apr
Set 1 155 165 175 95
Set 2 175 190 200 120
Set 3 200 210 225 140
PR: Set 3 NA
Shoulder Press Sat, 31 Mar Sat, 07 Apr Sat, 14 Apr Sat, 21 Apr
Set 1 150 160 175 90
Set 2 175 185 195 115
Set 3 195 205 220 140
PR: Set 3 NA
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Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 12 23 Apr to 19 May 2012Core Lift 1RM 90%
Squat 382 344 Week 1Bench Press 361 325 65%
Deadlift 272 245 75%
Shoulder Press 261 235 85%
Core Lift
Squat Mon, 23 Apr Mon, 30 Apr Mon, 07 May Mon, 14 May
Set 1 225 240 260 140
Set 2 260 275 290 170
Set 3 290 310 325 205
PR: Set 3 NA
Bench Press Wed, 25 Apr Wed, 02 May Wed, 09 May Wed, 16 May
Set 1 210 230 245 130
Set 2 245 260 275 165
Set 3 275 295 310 195
PR: Set 3 NADeadlift Fri, 27 Apr Fri, 04 May Fri, 11 May Fri, 18 May
Set 1 160 170 185 100
Set 2 185 195 210 125
Set 3 210 220 235 145
PR: Set 3 NA
Shoulder Press Sat, 28 Apr Sat, 05 May Sat, 12 May Sat, 19 May
Set 1 155 165 175 95
Set 2 175 190 200 120
Set 3 200 210 225 140
PR: Set 3 NA
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Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 13 21 May to 16 Jun 2012Core Lift 1RM 90%
Squat 393 354 Week 1Bench Press 367 330 65%
Deadlift 283 255 75%
Shoulder Press 267 240 85%
Core Lift
Squat Mon, 21 May Mon, 28 May Mon, 04 Jun Mon, 11 Jun
Set 1 230 250 265 140
Set 2 265 285 300 175
Set 3 300 320 335 210
PR: Set 3 NA
Bench Press Wed, 23 May Wed, 30 May Wed, 06 Jun Wed, 13 Jun
Set 1 215 230 250 130
Set 2 250 265 280 165
Set 3 280 295 315 200
PR: Set 3 NADeadlift Fri, 25 May Fri, 01 Jun Fri, 08 Jun Fri, 15 Jun
Set 1 165 180 190 100
Set 2 190 205 215 130
Set 3 215 230 240 155
PR: Set 3 NA
Shoulder Press Sat, 26 May Sat, 02 Jun Sat, 09 Jun Sat, 16 Jun
Set 1 155 170 180 95
Set 2 180 190 205 120
Set 3 205 215 230 145
PR: Set 3 NA
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Wendler Percentages
Week 2 Week 3 Week 470% 75% 40%
80% 85% 50%
90% 95% 60%
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Wendler Percentages
Week 2 Week 3 Week 470% 75% 40%
80% 85% 50%
90% 95% 60%
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Wendler Percentages
Week 2 Week 3 Week 470% 75% 40%
80% 85% 50%
90% 95% 60%
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Wendler Percentages
Week 2 Week 3 Week 470% 75% 40%
80% 85% 50%
90% 95% 60%
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Wendler Percentages
Week 2 Week 3 Week 470% 75% 40%
80% 85% 50%
90% 95% 60%
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Wendler Percentages
Week 2 Week 3 Week 470% 75% 40%
80% 85% 50%
90% 95% 60%
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Wendler Percentages
Week 2 Week 3 Week 470% 75% 40%
80% 85% 50%
90% 95% 60%
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Wendler Percentages
Week 2 Week 3 Week 470% 75% 40%
80% 85% 50%
90% 95% 60%
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Wendler Percentages
Week 2 Week 3 Week 470% 75% 40%
80% 85% 50%
90% 95% 60%
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Wendler Percentages
Week 2 Week 3 Week 470% 75% 40%
80% 85% 50%
90% 95% 60%
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Wendler Percentages
Week 2 Week 3 Week 470% 75% 40%
80% 85% 50%
90% 95% 60%
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Wendler Percentages
Week 2 Week 3 Week 470% 75% 40%
80% 85% 50%
90% 95% 60%
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Wendler Percentages
Week 2 Week 3 Week 470% 75% 40%
80% 85% 50%
90% 95% 60%
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CYCLE: 1 2 3 4 5 6 7 8 9 10 11 12 13
20 Jun 2011 18 Jul 2011 15 Aug 2011 12 Sep 2011 10 Oct 2011 07 Nov 2011 05 Dec 2011 02 Jan 2012 30 Jan 2012 27 Feb 2012 26 Mar 2012 23 Apr 2012 21 May 2012
Weight 230.00 NA NA NA NA NA NA NA NA NA NA NA NA
Average Weight 230.00
1RM Projection (Top Workset)
Bench Press 242.53 225.53 234.77 244.02 253.26 262.50 271.75 280.99 290.23 299.47 308.72 317.96 327.20
Squat 249.56 254.18 258.81 263.43 268.05 272.67 277.29 281.91 286.53 291.16 295.78 300.40 305.02
Shoulder Press 124.78 134.02 143.27 152.51 161.75 171.00 180.24 189.48 198.73 207.97 217.21 226.45 235.70
Deadlift 166.37 171.00 175.62 180.24 184.86 189.48 194.10 198.73 203.35 207.97 212.59 217.21 221.83
Strength/Weight Ratio
Bench Press Ratio 1.05 - - - - - - - - - - - -
Squat Ratio 1.09 - - - - - - - - - - - -
Shoulder Press Ratio 0.54 - - - - - - - - - - - -
Deadlift Ratio 0.72 - - - - - - - - - - - -
GRAPHS:
20Jun20
11
15Aug
201
1
10Oct
201
1
05Dec
201
1
30Jan20
12
26Mar
201
2
21May
201
2-
50.00
100.00
150.00
200.00
250.00
300.00350.00
Bench Press
20Jun20
11
15Aug
201
1
10Oct
201
1
05Dec
201
1
30Jan20
12
26Mar
201
2
21May
201
2-
50.00
100.00
150.00
200.00
250.00
300.00350.00
Squat
20Jun20
11
15Aug
201
1
10Oct
201
1
05Dec
201
1
30Jan20
12
26Mar
201
2
21May
201
2-
50.00
100.00
150.00
200.00
250.00Shoulder Press
20Jun20
11
15Aug
201
1
10Oct
201
1
05Dec
201
1
30Jan20
12
26Mar
201
2
21May
201
2-
50.00
100.00
150.00
200.00
250.00Deadlift
20Jun201
1
15Aug
2011
10Oct
2011
05Dec
2011
30Jan201
2
26Mar
2012
21May
2012
-
0.20
0.40
0.60
0.80
1.00
1.20
Bench Press Ratio
20Jun201
1
15Aug
2011
10Oct
2011
05Dec
2011
30Jan201
2
26Mar
2012
21May
2012
-
0.20
0.40
0.60
0.80
1.00
1.20
Squat Ratio
20Jun20
11
15Aug
201
1
10Oct
201
1
05Dec
201
1
30Jan20
12
26Mar
201
2
21May
201
2-
0.10
0.20
0.30
0.40
0.50
0.60
Shoulder Press Ratio
20Jun20
11
15Aug
201
1
10Oct
201
1
05Dec
201
1
30Jan20
12
26Mar
201
2
21May
201
2-
0.10
0.20
0.30
0.40
0.50
0.60
0.70
0.80
Deadlift Ratio
20Jun20
11
15Aug
201
1
10Oct
201
1
05Dec
201
1
30Jan20
12
26Mar
201
2
21May
201
20.00
50.00
100.00
150.00
200.00
250.00
Weight