tweeder
03-01-2010, 02:04 AM
We have another wonderful Excel spreadsheet already created for the 5/3/1 program for 3 days a week. I'm about to start the 5/3/1 for 4 days a week, so I wanted a spreadsheet to help me with that. I figured it may help others out so I will attach my two versions.
They are both passed entirely on Jim Wendler's 5/3/1 book/ebook. He has two options, which is only a difference in the percentages you use. Option 1 is a little lighter than Option 2. He recommends Option 1 for just about everybody. For the spreadsheet, changes only need to be made to the "Reps" and "Weights" cells, from those measures it will calculate your one rep max, and training max (as per Wendler's instructions) and calculate your 4 week cycle as such. I included his warm-up percentages, they are in a light gray font and very distinct from your work sets for the day. At the bottom of the spreadsheet, I included the four different assistance programs he suggests in his book. Keep in mind he suggests choosing assistance work that improves your weaknesses, but does not take away from your main lift for each day.
If there is any errors or issues with the spreadsheet, please let me know. I will be using it so I will probably notice it, but if there are errors I would like to fix it and upload a corrected version. Also, if your using the 5/3/1 method, I highly recommend buying his book or ebook over at elitefts. There is much more valuable information in it that you can't get just from this spreadsheet or our wonderful forums.
Edited note: The spreadsheet already rounds every figure to the nearest 5. I did this because I currently don't have access to microplates. So if the set was suppose to be 322, it rounds to 320, 453 rounds to 455. If anyone wishes for a copy where it rounds to whole numbers (421.3 rounds to 421), or doesn't round at all (421.33 stays 421.33), let me know and I can attach an updated version with that change.
Happy Lifting
-jeremy
They are both passed entirely on Jim Wendler's 5/3/1 book/ebook. He has two options, which is only a difference in the percentages you use. Option 1 is a little lighter than Option 2. He recommends Option 1 for just about everybody. For the spreadsheet, changes only need to be made to the "Reps" and "Weights" cells, from those measures it will calculate your one rep max, and training max (as per Wendler's instructions) and calculate your 4 week cycle as such. I included his warm-up percentages, they are in a light gray font and very distinct from your work sets for the day. At the bottom of the spreadsheet, I included the four different assistance programs he suggests in his book. Keep in mind he suggests choosing assistance work that improves your weaknesses, but does not take away from your main lift for each day.
If there is any errors or issues with the spreadsheet, please let me know. I will be using it so I will probably notice it, but if there are errors I would like to fix it and upload a corrected version. Also, if your using the 5/3/1 method, I highly recommend buying his book or ebook over at elitefts. There is much more valuable information in it that you can't get just from this spreadsheet or our wonderful forums.
Edited note: The spreadsheet already rounds every figure to the nearest 5. I did this because I currently don't have access to microplates. So if the set was suppose to be 322, it rounds to 320, 453 rounds to 455. If anyone wishes for a copy where it rounds to whole numbers (421.3 rounds to 421), or doesn't round at all (421.33 stays 421.33), let me know and I can attach an updated version with that change.
Happy Lifting
-jeremy