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Wendler's 5/3/1 Spreadsheet by Jon K
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poteto
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Join date: Jan 2011
Posts: 17

Update:

The spreadsheet is at it's final version (1.3). There will be no more significant updates (only bugfixes) for the spreadsheet, because we are building an online version that will be much, much better. You'll be able to customize the templates, choose your own accessories and even use other programs like Madcow, Smolov and so on.

Please request an invitation at http://www.strongjournal.com - places are limited.

---------------------------------------------

Over 13,000 downloads!

Hi all, I made this Excel spreadsheet tool a while back to help me keep track of my 5/3/1 progression and to reduce the time spent calculating numbers. Let me know if you find any bugs or if you have any suggestions.

Features

Works with kg or lbs
Theoretical 1RM calculator
Choose your own increments per cycle
Re-order your workout and choose workout days
Rounding to the nearest multiple of your choice
Displays a full year's worth of cycles in a readily printable format (1 cycle per page)
Statistics page with graphs to track your progress
Fully customizable
Free!
Boring But Big Schedule
Weekly 1RM
(New in 1.3) Save logfile for uploading to StrongJournal
(New in 1.3) Cleaned up formulas for easier modification

Enjoy!

Cheers
Jon

[Latest: v1.3]

Download: http://www.strongjournal.com

Screenshots (from 1.28) : http://imgur.com/a/Oov63

For any queries/suggestions please direct to [email protected]

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GaWd
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Join date: Nov 2010
Posts: 63

Jonathan, I've been using lifting spreadsheets for years. I've made my own, I've downloaded others. Yours is frankly the best spreadsheet I have ever seen.

If I didn'thave so much historical data in my old spreadsheet, I would move over to yours.

Cheers.

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GaWd
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Join date: Nov 2010
Posts: 63

where do you control the cycle-to-cycle ramp? i see that it adds 10 units tp every cycle.

I see 1RM tracked as a static progression(5-10 lbs per cycle), instead of tracking the top work set weightxreps. so it looks like your statsd page is just the projected 1RM based on CycleX's Core Lift 1RM.

An option to enable the weights to display as full weights (instead of weight per side of the barbell, minus 45lbs.) would be helpful, as would using the round function to the nearest 5lbs, ans not using decimal places at all.

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poteto
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Join date: Jan 2011
Posts: 17

Hey Gawd,

Thanks for the input! I'm glad you liked it.

I thought about your suggestions and they made a lot more sense than just projecting 1RM. I've also included the full weights option and rounding as requested. I also added some fancy graphs.

The spreadsheet is now unlocked for greater customization - however please do not modify cells with black text unless you know what you're doing. Enjoy

(Link on first post)

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gsherman14
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Join date: Mar 2009
Posts: 71

This looks great, but I am trying to figure out a couple of things:
(1) Second tab, column a, why does it say "24:00:00", "48:00:00" etc
(2) When I enter in the number of reps in the "pr set" section, it reformats it to a time rather than #?
(3) What does cell a2 do as it looks formatted to time as well?

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poteto
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Join date: Jan 2011
Posts: 17

gsherman14 wrote:
This looks great, but I am trying to figure out a couple of things:
(1) Second tab, column a, why does it say "24:00:00", "48:00:00" etc
(2) When I enter in the number of reps in the "pr set" section, it reformats it to a time rather than #?
(3) What does cell a2 do as it looks formatted to time as well?


Thanks! I re-uploaded a fixed version - let me know if you still get the same problem.

(Link on first post)

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GaWd
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Join date: Nov 2010
Posts: 63

The last improvement I can find is the ability to move the exercise days around. I can't see a way to do it without moving all the different workout layouts, and that's a lot of work.

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poteto
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Join date: Jan 2011
Posts: 17

GaWd wrote:
The last improvement I can find is the ability to move the exercise days around. I can't see a way to do it without moving all the different workout layouts, and that's a lot of work.


You can already do that on the Inputs page - see cells B21 to B23

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GaWd
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Join date: Nov 2010
Posts: 63

Misunderstanding:

Your weekly workouts begin with Squats on your first day. Mine begin with Military Press. Even changing the exercise order in A2-5 didn't re-order the workouts on tab 2. So if you don't have the same exercise schedule, you have to pull apart and re-order (including re-working the formulae on that page when you do move the different exercise blocks around).

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dumbbellhead
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Join date: May 2007
Posts: 358

Yeah I know some of you are going to call me a dick for this but basically you are giving everyone free, what Jim is asking 20 bucks for.

Maybe I am just not understanding what your intention is here.

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poteto
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Join date: Jan 2011
Posts: 17

GaWd wrote:
Misunderstanding:

Your weekly workouts begin with Squats on your first day. Mine begin with Military Press. Even changing the exercise order in A2-5 didn't re-order the workouts on tab 2. So if you don't have the same exercise schedule, you have to pull apart and re-order (including re-working the formulae on that page when you do move the different exercise blocks around).


Ah I see. That is actually pretty easy to solve - I've re-uploaded a spreadsheet (same link) that should work for you. Thanks for spotting so many of my mistakes!

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poteto
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Join date: Jan 2011
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dumbbellhead wrote:
Yeah I know some of you are going to call me a dick for this but basically you are giving everyone free, what Jim is asking 20 bucks for.

Maybe I am just not understanding what your intention is here.


My intention is merely to help lifters who don't have the time/patience/knowledge to create spreadsheets. It's meant to be a supplement to the book and not a replacement. And if you google it you'll find plenty of other such spreadsheets so I don't see what the issue is

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GaWd
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Join date: Nov 2010
Posts: 63

Sorry, I'm a software/IT/Project guy. It's what I do :)

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Carbine
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Join date: Nov 2010
Posts: 49

I think that the OP isn't really stepping on Wendler's toes with this...

Half of the reason to buy Wendler's book is to grasp the reasoning behind it all. I think that the Spreadsheets are just a tool to use when following Wendler's philosophies.

Great work, I wish I'd found these when I started 5/3/1.

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gsherman14
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Join date: Mar 2009
Posts: 71

dumbbellhead wrote:
Yeah I know some of you are going to call me a dick for this but basically you are giving everyone free, what Jim is asking 20 bucks for.

Maybe I am just not understanding what your intention is here.


there is a 4 part thread on here discussing the program, I am guessing that "gives away" more than this spreadsheet does

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Racer377
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Join date: Apr 2008
Posts: 357

Great excel skills!

I created one for myself that I thought was pretty hot, thanks for killing my ego!

As far as the sheet "giving it away," I don't know that it gives away more than anything else I've seen on this site. I mean, Wendler's very own "531 reloaded" article laid it out, and a alternative to it, pretty well.

In any case, for those who haven't got the book, the numbers are only a small portion of what your $20 gets you. There's alot more to the book than this basic template, and you'd all be well advised to get it.

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GaWd
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Join date: Nov 2010
Posts: 63

Johnathan:

Since your spreadsheet is so well thought-out and so well organized, I'm moving over to it. I'll likely use some external pivots or Access or something to work with my historicals and the current spreadsheet.

I think I found a minor bug. Your 1RM calculations on the stats page are set to setsxreps, instead of another 1RM calculation formula like =[weight]*0.03333*[reps]+[weight]. I'm making the adjustment now.

Also, our rounding formulae are just a little bit different somehow. Given the exact same input weghtsxreps-military press, 170x5-mine produces the following for the 5/5/5 week:

5x110
5x130
>5x145

Yours produces:

115
130
150

Seems minor enough to me, but I thought I'd throw it out there.

Here's the formula on the sheet I've been using for a few years:

=CONCATENATE("5x")ROUND(([90% 1RM]*0.65)/[smallest increment of weight],0/5)*[smallest increment of weight]

So it uses an increment of weight (5 pounds) to aid in the rounding.

Again, thanks for a really nice spreadsheet and to being open to making changes.

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OKLAHOMA STATE
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Join date: Oct 2004
Posts: 410

Love the spreadsheet, its awesome. Thanks a lot for it.

Anyway you could update it with the rounding correction that the previous poster mentioned?

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gsherman14
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Join date: Mar 2009
Posts: 71

I would agree on the rounding correction r maybe make it an option; I tend to round down until I get to 2.5 or over.

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blake b
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Join date: Dec 2004
Posts: 264

Great spreadsheet. Any chance you will make one for those of us who only do 2 days/week with no deload week?

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poteto
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Join date: Jan 2011
Posts: 17

GaWd wrote:
A whole bunch of stuff


Thanks for noticing the rounding problem - it's been fixed (latest is v 1.15).

As for the stats page, the weight x sets was your suggestion in an earlier post. I'm leaving it as it is because the projected growth in 1RM is linear, and tracking it doesn't provide any information about the user. Weight x sets gives the user a good way to see his progress from cycle to cycle (e.g. if he can lift a heavier weight with more or the same number of reps as the last cycle).

blake b wrote:
Great spreadsheet. Any chance you will make one for those of us who only do 2 days/week with no deload week?


Thanks blake. I made the spreadsheet for the generic 5/3/1 program and it's not feasible at the moment for me to create different permutations as I can only work on the spreadsheet after work (late hours) and on limited weekends. Sorry!

I'd suggest hiding columns D and E and ignoring the dates. You can also modify the percentages accordingly.

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GaWd
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Join date: Nov 2010
Posts: 63

poteto wrote:
GaWd wrote:
A whole bunch of stuff


Thanks for noticing the rounding problem - it's been fixed (latest is v 1.15).

As for the stats page, the weight x sets was your suggestion in an earlier post. I'm leaving it as it is because the projected growth in 1RM is linear, and tracking it doesn't provide any information about the user. Weight x sets gives the user a good way to see his progress from cycle to cycle (e.g. if he can lift a heavier weight with more or the same number of reps as the last cycle).


Ah. I wasn't being clear. My bad.

weightxreps is more like workload, not 1RM. 1RM is as I mentioned above. Changed or not, I think it's a great spreadsheet.

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gsherman14
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Join date: Mar 2009
Posts: 71

I would vote for a 1 RM tracker as well. I think it would be great to see hw this changes during a year.

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GaWd
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Join date: Nov 2010
Posts: 63

If you want to add 1RM tracking use the following formula:

=D35*0.03333*C35+D35

Which is

=[weight]*.03333*[reps]+[weight]

It's easy enough to incorporate.

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poteto
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Join date: Jan 2011
Posts: 17

Hey,

I think I've finally understood what you meant by 1RM. You're projecting 1RM based on the top workset's weight and reps.

Uploaded v 1.2 in my first post.

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