wendler_5.3.1_a6_calc.xls
1
Wendler 5/3/1 Press Deadlift Bench Squat kg R A kg R A kg R A kg R A Date 27.5 5 65.0 5 35.0 5 42.5 5 32.5 5 80.0 5 42.5 5 52.5 5 40.0 3 95.0 3 52.5 3 65.0 3 5/3/1 42.5 5 ### 5 55.0 5 70.0 5 47.5 5 ### 5 65.0 5 80.0 5 55.0 5+ ### 5+ 72.5 5+ 90.0 5+ BW Chins 75x GHR 75x Chins 75x 1 L Sqt 75x Dips 75x Leg R. 75x P-ups 75x Sit-up 75x Date 27.5 5 65.0 5 35.0 5 42.5 5 32.5 5 80.0 5 42.5 5 52.5 5 40.0 3 95.0 3 52.5 3 65.0 3 5/3/1 45.0 3 ### 3 60.0 3 75.0 3 52.5 3 ### 3 67.5 3 85.0 3 57.5 3+ ### 3+ 77.5 3+ 95.0 3+ BW Chins 75x GHR 75x Chins 75x 1 L Sqt 75x Dips 75x Leg R. 75x P-ups 75x Sit-up 75x Date 27.5 5 65.0 5 35.0 5 42.5 5 32.5 5 80.0 5 42.5 5 52.5 5 40.0 3 95.0 3 52.5 3 65.0 3 5/3/1 47.5 5 ### 5 65.0 5 80.0 5 55.0 3 ### 3 72.5 3 90.0 3 60.0 1+ ### 1+ 80.0 1+ ### 1+ BW Chins 75x GHR 75x Chins 75x 1 L Sqt 75x Dips 75x Leg R. 75x P-ups 75x Sit-up 75x Date 27.5 5 65.0 5 35.0 5 42.5 5 32.5 5 80.0 5 42.5 5 52.5 5 40.0 3 95.0 3 52.5 3 65.0 3 5/3/1 27.5 5 65.0 5 35.0 5 42.5 5 32.5 5 80.0 5 42.5 5 52.5 5 40.0 5 95.0 5 52.5 5 65.0 5 BW Chins 75x GHR 75x Chins 75x 1 L Sqt 75x Dips 75x Leg R. 75x P-ups 75x Sit-up 75x John Doe Warm Up Warm Up Warm Up Warm Up
Transcript of wendler_5.3.1_a6_calc.xls
WendlerNameJohn DoeunitskgIncrament2.5% of 1RM Maxrepsweight1RM Max0.9Press56069.962.91Deadlift5150174.75157.275Bench58093.283.88Squat5100116.5104.85Wendler 5/3/1% of % max aboveJohn DoePressDeadliftBenchSquatkgRAkgRAkgRAkgRADateWarmUp27.5565.0535.0542.550.432.5580.0542.5552.550.540.0395.0352.5365.030.65/3/142.55102.5555.0570.050.6547.55120.0565.0580.050.7555.05+135.05+72.55+90.05+0.85BWChins 75xGHR 75xChins 75x1 L Sqt 75xDips 75xLeg R. 75xP-ups 75xSit-up 75xDateWarmUp27.5565.0535.0542.550.432.5580.0542.5552.550.540.0395.0352.5365.030.65/3/145.03112.5360.0375.030.752.53127.5367.5385.030.857.53+142.53+77.53+95.03+0.9BWChins 75xGHR 75xChins 75x1 L Sqt 75xDips 75xLeg R. 75xP-ups 75xSit-up 75xDateWarmUp27.5565.0535.0542.550.432.5580.0542.5552.550.540.0395.0352.5365.030.65/3/147.55120.0565.0580.050.7555.03135.0372.5390.030.8560.01+150.01+80.01+100.01+0.95BWChins 75xGHR 75xChins 75x1 L Sqt 75xDips 75xLeg R. 75xP-ups 75xSit-up 75xDateWarmUp27.5565.0535.0542.550.432.5580.0542.5552.550.540.0395.0352.5365.030.65/3/127.5565.0535.0542.550.432.5580.0542.5552.550.540.0595.0552.5565.050.6BWChins 75xGHR 75xChins 75x1 L Sqt 75xDips 75xLeg R. 75xP-ups 75xSit-up 75x
DV-IDENTITY-0000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000AAAAAH7f/wk=0000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000AAAAABHfpj8=0000000000000000000000000
