{"text_format":"3","workbook":"xlsx","n_sheets":8,"sheets":["DESTRUCTIONS","Cycle 1","Cycle 2","Cycle 3","Cycle 4","Cycle 5","Cycle 6","Cycle 7"],"not_rendered":{"defined_names":7},"read":"whole","date_system":"1900"}

{"sheet":"DESTRUCTIONS","index":0,"n_rows":4,"n_cols":1,"rows_kept":4,"merged":[[0,0,0,9],[1,0,1,9],[2,0,2,9],[3,0,3,9]]}
["www.DIYStrengthTraining.com"]
["Click Here to Watch My Video on How to Use the Spreadshet"]
["Click Here to Get Notified When I Update this Spreadsheet"]
["Click Here to Get Jim Wendler's Book(s) and Read Them"]

{"sheet":"Cycle 1","index":1,"n_rows":55,"n_cols":14,"rows_kept":55,"merged":[[1,1,1,3],[1,4,1,6],[2,1,2,2],[2,3,2,5],[2,6,2,7],[2,8,2,9],[3,3,3,4],[3,6,3,7],[3,8,3,9],[4,3,4,4],[4,6,4,7],[4,8,4,9],[5,3,5,4],[5,6,5,7],[5,8,5,9],[6,3,6,4],[6,6,6,7],[6,8,6,9],[7,1,8,1],[7,2,7,4],[7,5,7,7],[7,8,7,10],[7,11,7,13],[9,0,17,0],[9,1,14,1],[18,0,26,0],[18,1,23,1],[27,0,35,0],[27,1,32,1],[36,0,44,0],[36,1,41,1],[46,1,47,1],[46,2,46,4],[46,5,46,7],[46,8,46,10],[46,11,46,13],[48,0,53,0],[54,0,59,0]]}
[null,"5/3/1 Method Calculator - NO ROUNDING",{"$nulls":4},"Cycle Start Date:"]
[null,"www.DIY-StrengthTraining.com",null,null,"Assistance % Increase:",null,null,{"v":0,"d":"0%"}]
[null,"1 Rep Max (90%)",null,"Estimated 1RM",null,null,"Weight Used",null,"Reps Achieved"]
[null,"Squat:",{"$f":"F4*0.9","v":0},"Squat:",null,{"$f":"G4*I4*0.033333+G4","v":0}]
[null,"Bench:",{"$f":"F5*0.9","v":0},"Bench:",null,{"$f":"G5*I5*0.033333+G5","v":0}]
[null,"Deadlift:",{"$f":"F6*0.9","v":0},"Deadlift:",null,{"$f":"G6*I6*0.033333+G6","v":0}]
[null,"OH Press:",{"$f":"F7*0.9","v":0},"OH Press:",null,{"$f":"G7*I7*0.033333+G7","v":0}]
[null,"Exercise","Week 1",null,null,"Week 2",null,null,"Week 3",null,null,"Week 4 - DELOAD"]
[null,null,"Weight","Reps","Notes","Weight","Reps","Notes","Weight","Reps","Notes","Weight","Reps","Notes"]
["Monday","Squat",{"$f":"C4*0.4","v":0},5,null,{"$f":"C10","v":0},5,null,{"$f":"F10","v":0},5,null,"-","-"]
[null,null,{"$f":"C4*0.47","v":0},5,null,{"$f":"C4*0.5","v":0},5,null,{"$f":"F11","v":0},5,null,"-","-"]
[null,null,{"$f":"C4*0.55","v":0},3,null,{"$f":"C4*0.6","v":0},3,null,{"$f":"F12","v":0},3,null,"-","-"]
[null,null,{"$f":"C4*0.65","v":0},5,null,{"$f":"(C4*0.7)","v":0},3,null,{"$f":"(C4*0.75)","v":0},5,null,{"$f":"(C4*0.4)","v":0},5]
[null,null,{"$f":"C4*0.75","v":0},5,null,{"$f":"(C4*0.8)","v":0},3,null,{"$f":"(C4*0.85)","v":0},3,null,{"$f":"(C4*0.5)","v":0},5]
[null,null,{"$f":"C4*0.85","v":0},5,null,{"$f":"(C4*0.9)","v":0},3,null,{"$f":"(C4*0.95)","v":0},1,null,{"$f":"(C4*0.6)","v":0},5]
[null,"Assistance 1",null,"5x10",null,{"$f":"(H2+1)*C16","v":0},"5x10",null,{"$f":"(H2+1)*F16","v":0},"5x10",null,{"$f":"C16","v":0},"5x10"]
[null,"Assistance 2",null,"5x12",null,{"$f":"(H2+1)*C17","v":0},"5x12",null,{"$f":"(H2+1)*F17","v":0},"5x12",null,{"$f":"C17","v":0},"5x12"]
[null,"Ab Exercise",null,"5x13",null,{"$f":"(H2+1)*C18","v":0},"5x13",null,{"$f":"(H2+1)*F18","v":0},"5x13",null,{"$f":"C18","v":0},"5x13"]
["Tuesday","Bench",{"$f":"C5*0.4","v":0},5,null,{"$f":"C19","v":0},5,null,{"$f":"F19","v":0},5,null,"-","-"]
[null,null,{"$f":"C5*0.47","v":0},5,null,{"$f":"C5*0.5","v":0},5,null,{"$f":"F20","v":0},5,null,"-","-"]
[null,null,{"$f":"C5*0.55","v":0},3,null,{"$f":"C5*0.6","v":0},3,null,{"$f":"F21","v":0},3,null,"-","-"]
[null,null,{"$f":"C5*0.65","v":0},5,null,{"$f":"(C5*0.7)","v":0},3,null,{"$f":"(C5*0.75)","v":0},5,null,{"$f":"(C5*0.4)","v":0},5]
[null,null,{"$f":"C5*0.75","v":0},5,null,{"$f":"(C5*0.8)","v":0},3,null,{"$f":"(C5*0.85)","v":0},3,null,{"$f":"(C5*0.5)","v":0},5]
[null,null,{"$f":"C5*0.85","v":0},5,null,{"$f":"(C5*0.9)","v":0},3,null,{"$f":"(C5*0.95)","v":0},1,null,{"$f":"(C5*0.6)","v":0},5]
[null,"Assistance 1",null,"5x10",null,{"$f":"(H2+1)*C25","v":0},"5x10",null,{"$f":"(H2+1)*F25","v":0},"5x10",null,{"$f":"C25","v":0},"5x10"]
[null,"Assistance 2",null,"5x10",null,{"$f":"(H2+1)*C26","v":0},"5x10",null,{"$f":"(H2+1)*F26","v":0},"5x10",null,{"$f":"C26","v":0},"5x10"]
[null,"Ab Exercise",{"$nulls":3},{"$f":"(H2+1)*C27","v":0},null,null,{"$f":"(H2+1)*F27","v":0},null,null,{"$f":"C27","v":0}]
["Thursday","Deadlift",{"$f":"C6*0.4","v":0},5,null,{"$f":"C28","v":0},5,null,{"$f":"F28","v":0},5,null,"-","-"]
[null,null,{"$f":"C6*0.47","v":0},5,null,{"$f":"C6*0.5","v":0},5,null,{"$f":"F29","v":0},5,null,"-","-"]
[null,null,{"$f":"C6*0.55","v":0},3,null,{"$f":"C6*0.6","v":0},3,null,{"$f":"F30","v":0},3,null,"-","-"]
[null,null,{"$f":"C6*0.65","v":0},5,null,{"$f":"(C6*0.7)","v":0},3,null,{"$f":"(C6*0.75)","v":0},5,null,{"$f":"(C6*0.4)","v":0},5]
[null,null,{"$f":"C6*0.75","v":0},5,null,{"$f":"(C6*0.8)","v":0},3,null,{"$f":"(C6*0.85)","v":0},3,null,{"$f":"(C6*0.5)","v":0},5]
[null,null,{"$f":"C6*0.85","v":0},5,null,{"$f":"(C6*0.9)","v":0},3,null,{"$f":"(C6*0.95)","v":0},1,null,{"$f":"(C6*0.6)","v":0},5]
[null,"Assistance 1",null,"5x10",null,{"$f":"(H2+1)*C34","v":0},"5x10",null,{"$f":"(H2+1)*F34","v":0},"5x10",null,{"$f":"C34","v":0},"5x10"]
[null,"Assistance 2",null,"5x10",null,{"$f":"(H2+1)*C35","v":0},"5x10",null,{"$f":"(H2+1)*F35","v":0},"5x10",null,{"$f":"C35","v":0},"5x10"]
[null,"Ab Exercise",null,"5x13",null,{"$f":"(H2+1)*C36","v":0},"5x13",null,{"$f":"(H2+1)*F36","v":0},"5x13",null,{"$f":"C36","v":0},"5x13"]
["Friday","OH Press",{"$f":"C7*0.4","v":0},5,null,{"$f":"C37","v":0},5,null,{"$f":"F37","v":0},5,null,"-","-"]
[null,null,{"$f":"C7*0.47","v":0},5,null,{"$f":"C7*0.5","v":0},5,null,{"$f":"F38","v":0},5,null,"-","-"]
[null,null,{"$f":"C7*0.55","v":0},3,null,{"$f":"C7*0.6","v":0},3,null,{"$f":"F39","v":0},3,null,"-","-"]
[null,null,{"$f":"C7*0.65","v":0},5,null,{"$f":"(C7*0.7)","v":0},3,null,{"$f":"(C7*0.75)","v":0},5,null,{"$f":"(C7*0.4)","v":0},5]
[null,null,{"$f":"C7*0.75","v":0},5,null,{"$f":"(C7*0.8)","v":0},3,null,{"$f":"(C7*0.85)","v":0},3,null,{"$f":"(C7*0.5)","v":0},5]
[null,null,{"$f":"C7*0.85","v":0},5,null,{"$f":"(C7*0.9)","v":0},3,null,{"$f":"(C7*0.95)","v":0},1,null,{"$f":"(C7*0.6)","v":0},5]
[null,"Assistance 1",null,"5x10",null,{"$f":"(H2+1)*C43","v":0},"5x10",null,{"$f":"(H2+1)*F43","v":0},"5x10",null,{"$f":"C43","v":0},"5x10"]
[null,"Assistance 2",null,"5x10",null,{"$f":"(H2+1)*C44","v":0},"5x10",null,{"$f":"(H2+1)*F44","v":0},"5x10",null,{"$f":"C44","v":0},"5x10"]
[null,"Ab Exercise",null,"5x12",null,{"$f":"(H2+1)*C45","v":0},"5x12",null,{"$f":"(H2+1)*F45","v":0},"5x12",null,{"$f":"C45","v":0},"5x12"]
[]
[null,"Exercise","Week 1",null,null,"Week 2",null,null,"Week 3",null,null,"Week 4 - DELOAD"]
[null,null,"Weight","Reps","Notes","Weight","Reps","Notes","Weight","Reps","Notes","Weight","Reps","Notes"]
["Wed - (\"Off\")"]
[]
[]
[]
[]
[]
["Sat or Sun - (\"Off\")"]

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[null,"5/3/1 Method Calculator - NO ROUNDING",{"$nulls":4},"Cycle Start Date:"]
[null,"www.DIY-StrengthTraining.com",null,null,"Assistance % Increase:",null,null,{"v":0,"d":"0%"},null,null,"Training Max usually should only increase 5lbs for upper and 10lbs for lower.  You do NOT need to enter any numbers here unless you really want to manually adjust something.                                       You will need to enter numbers below in the yellow areas and possibly other areas if you want."]
[null,"Training Max",null,"90% 1RM","Estimated 1RM",null,null,"Weight Used","Reps Achieved"]
[null,"Squat:",{"$f":"'Cycle 1'!C4+10","v":10},{"$f":"G4*0.9","v":0},"Squat:",null,{"$f":"H4*I4*0.033333+H4","v":0},{"$f":"IF(I64=F64,'Cycle 1'!I15,IF(I64=D64,'Cycle 1'!F15,IF(I64=C64,'Cycle 1'!C15,\"N/A\")))","v":0},{"$f":"IF(I64=F64,'Cycle 1'!J15,IF(I64=D64,'Cycle 1'!G15,IF(I64=C64,'Cycle 1'!D15,\"N/A\")))","v":1}]
[null,"Bench:",{"$f":"'Cycle 1'!C5+5","v":5},{"$f":"G5*0.9","v":0},"Bench:",null,{"$f":"H5*I5*0.033333+H5","v":0},{"$f":"IF(I65=F65,'Cycle 1'!I24,IF(I65=D65,'Cycle 1'!F24,IF(I65=C65,'Cycle 1'!C24,\"N/A\")))","v":0},{"$f":"IF(I65=F65,'Cycle 1'!J24,IF(I65=D65,'Cycle 1'!G24,IF(I65=C65,'Cycle 1'!D24,\"N/A\")))","v":1}]
[null,"Deadlift:",{"$f":"'Cycle 1'!C6+10","v":10},{"$f":"G6*0.9","v":0},"Deadlift:",null,{"$f":"H6*I6*0.033333+H6","v":0},{"$f":"IF(I66=F66,'Cycle 1'!I33,IF(I66=D66,'Cycle 1'!F33,IF(I66=C66,'Cycle 1'!C33,\"N/A\")))","v":0},{"$f":"IF(I66=F66,'Cycle 1'!J33,IF(I66=D66,'Cycle 1'!G33,IF(I66=C66,'Cycle 1'!D33,\"N/A\")))","v":1}]
[null,"OH Press:",{"$f":"'Cycle 1'!C7+5","v":5},{"$f":"G7*0.9","v":0},"OH Press:",null,{"$f":"H7*I7*0.033333+H7","v":0},{"$f":"IF(I67=F67,'Cycle 1'!I42,IF(I67=D67,'Cycle 1'!F42,IF(I67=C67,'Cycle 1'!C42,\"N/A\")))","v":0},{"$f":"IF(I67=F67,'Cycle 1'!J42,IF(I67=D67,'Cycle 1'!G42,IF(I67=C67,'Cycle 1'!D42,\"N/A\")))","v":1}]
[null,"Exercise","Week 1",null,null,"Week 2",null,null,"Week 3",null,null,"Week 4 - DELOAD"]
[null,null,"Weight","Reps","Notes","Weight","Reps","Notes","Weight","Reps","Notes","Weight","Reps","Notes"]
[{"$f":"'Cycle 1'!A10:A18","v":"Monday"},"Squat",{"$f":"C4*0.4","v":4},5,null,{"$f":"C10","v":4},5,null,{"$f":"F10","v":4},5,null,"-","-"]
[null,null,{"$f":"C4*0.47","v":{"v":4.699999999999999,"d":"5"}},5,null,{"$f":"C4*0.5","v":5},5,null,{"$f":"F11","v":5},5,null,"-","-"]
[null,null,{"$f":"C4*0.55","v":{"v":5.5,"d":"6"}},3,null,{"$f":"C4*0.6","v":6},3,null,{"$f":"F12","v":6},3,null,"-","-"]
[null,null,{"$f":"C4*0.65","v":{"v":6.5,"d":"7"}},5,null,{"$f":"(C4*0.7)","v":7},3,null,{"$f":"(C4*0.75)","v":{"v":7.5,"d":"8"}},5,null,{"$f":"(C4*0.4)","v":4},5]
[null,null,{"$f":"C4*0.75","v":{"v":7.5,"d":"8"}},5,null,{"$f":"(C4*0.8)","v":8},3,null,{"$f":"(C4*0.85)","v":{"v":8.5,"d":"9"}},3,null,{"$f":"(C4*0.5)","v":5},5]
[null,null,{"$f":"C4*0.85","v":{"v":8.5,"d":"9"}},5,null,{"$f":"(C4*0.9)","v":9},3,null,{"$f":"(C4*0.95)","v":{"v":9.5,"d":"10"}},1,null,{"$f":"(C4*0.6)","v":6},5]
[null,{"$f":"'Cycle 1'!B16","v":"Assistance 1"},{"$f":"'Cycle 1'!C16","v":0},"5x10",null,{"$f":"(H2+1)*C16","v":0},"5x10",null,{"$f":"(H2+1)*F16","v":0},"5x10",null,{"$f":"C16","v":0},"5x10"]
[null,{"$f":"'Cycle 1'!B17","v":"Assistance 2"},{"$f":"'Cycle 1'!C17","v":0},"5x12",null,{"$f":"(H2+1)*C17","v":0},"5x12",null,{"$f":"(H2+1)*F17","v":0},"5x12",null,{"$f":"C17","v":0},"5x12"]
[null,{"$f":"'Cycle 1'!B18","v":"Ab Exercise"},{"$f":"'Cycle 1'!C18","v":0},"5x13",null,{"$f":"(H2+1)*C18","v":0},"5x13",null,{"$f":"(H2+1)*F18","v":0},"5x13",null,{"$f":"C18","v":0},"5x13"]
[{"$f":"'Cycle 1'!A19:A27","v":"Tuesday"},"Bench",{"$f":"C5*0.4","v":2},5,null,{"$f":"C19","v":2},5,null,{"$f":"F19","v":2},5,null,"-","-"]
[null,null,{"$f":"C5*0.47","v":{"v":2.3499999999999996,"d":"2"}},5,null,{"$f":"C5*0.5","v":{"v":2.5,"d":"3"}},5,null,{"$f":"F20","v":{"v":2.5,"d":"3"}},5,null,"-","-"]
[null,null,{"$f":"C5*0.55","v":{"v":2.75,"d":"3"}},3,null,{"$f":"C5*0.6","v":3},3,null,{"$f":"F21","v":3},3,null,"-","-"]
[null,null,{"$f":"C5*0.65","v":{"v":3.25,"d":"3"}},5,null,{"$f":"(C5*0.7)","v":{"v":3.5,"d":"4"}},3,null,{"$f":"(C5*0.75)","v":{"v":3.75,"d":"4"}},5,null,{"$f":"(C5*0.4)","v":2},5]
[null,null,{"$f":"C5*0.75","v":{"v":3.75,"d":"4"}},5,null,{"$f":"(C5*0.8)","v":4},3,null,{"$f":"(C5*0.85)","v":{"v":4.25,"d":"4"}},3,null,{"$f":"(C5*0.5)","v":{"v":2.5,"d":"3"}},5]
[null,null,{"$f":"C5*0.85","v":{"v":4.25,"d":"4"}},5,null,{"$f":"(C5*0.9)","v":{"v":4.5,"d":"5"}},3,null,{"$f":"(C5*0.95)","v":{"v":4.75,"d":"5"}},1,null,{"$f":"(C5*0.6)","v":3},5]
[null,{"$f":"'Cycle 1'!B25","v":"Assistance 1"},{"$f":"'Cycle 1'!C25","v":0},"5x10",null,{"$f":"(H2+1)*C25","v":0},"5x10",null,{"$f":"(H2+1)*F25","v":0},"5x10",null,{"$f":"C25","v":0},"5x10"]
[null,{"$f":"'Cycle 1'!B26","v":"Assistance 2"},{"$f":"'Cycle 1'!C26","v":0},"5x10",null,{"$f":"(H2+1)*C26","v":0},"5x10",null,{"$f":"(H2+1)*F26","v":0},"5x10",null,{"$f":"C26","v":0},"5x10"]
[null,{"$f":"'Cycle 1'!B27","v":"Ab Exercise"},{"$f":"'Cycle 1'!C27","v":0},null,null,{"$f":"(H2+1)*C27","v":0},null,null,{"$f":"(H2+1)*F27","v":0},null,null,{"$f":"C27","v":0}]
[{"$f":"'Cycle 1'!A28:A36","v":"Thursday"},"Deadlift",{"$f":"C6*0.4","v":4},5,null,{"$f":"C28","v":4},5,null,{"$f":"F28","v":4},5,null,"-","-"]
[null,null,{"$f":"C6*0.47","v":{"v":4.699999999999999,"d":"5"}},5,null,{"$f":"C6*0.5","v":5},5,null,{"$f":"F29","v":5},5,null,"-","-"]
[null,null,{"$f":"C6*0.55","v":{"v":5.5,"d":"6"}},3,null,{"$f":"C6*0.6","v":6},3,null,{"$f":"F30","v":6},3,null,"-","-"]
[null,null,{"$f":"C6*0.65","v":{"v":6.5,"d":"7"}},5,null,{"$f":"(C6*0.7)","v":7},3,null,{"$f":"(C6*0.75)","v":{"v":7.5,"d":"8"}},5,null,{"$f":"(C6*0.4)","v":4},5]
[null,null,{"$f":"C6*0.75","v":{"v":7.5,"d":"8"}},5,null,{"$f":"(C6*0.8)","v":8},3,null,{"$f":"(C6*0.85)","v":{"v":8.5,"d":"9"}},3,null,{"$f":"(C6*0.5)","v":5},5]
[null,null,{"$f":"C6*0.85","v":{"v":8.5,"d":"9"}},5,null,{"$f":"(C6*0.9)","v":9},3,null,{"$f":"(C6*0.95)","v":{"v":9.5,"d":"10"}},1,null,{"$f":"(C6*0.6)","v":6},5]
[null,{"$f":"'Cycle 1'!B34","v":"Assistance 1"},{"$f":"'Cycle 1'!C34","v":0},"5x10",null,{"$f":"(H2+1)*C34","v":0},"5x10",null,{"$f":"(H2+1)*F34","v":0},"5x10",null,{"$f":"C34","v":0},"5x10"]
[null,{"$f":"'Cycle 1'!B35","v":"Assistance 2"},{"$f":"'Cycle 1'!C35","v":0},"5x10",null,{"$f":"(H2+1)*C35","v":0},"5x10",null,{"$f":"(H2+1)*F35","v":0},"5x10",null,{"$f":"C35","v":0},"5x10"]
[null,{"$f":"'Cycle 1'!B36","v":"Ab Exercise"},{"$f":"'Cycle 1'!C36","v":0},"5x13",null,{"$f":"(H2+1)*C36","v":0},"5x13",null,{"$f":"(H2+1)*F36","v":0},"5x13",null,{"$f":"C36","v":0},"5x13"]
[{"$f":"'Cycle 1'!A37:A45","v":"Friday"},"OH Press",{"$f":"C7*0.4","v":2},5,null,{"$f":"C37","v":2},5,null,{"$f":"F37","v":2},5,null,"-","-"]
[null,null,{"$f":"C7*0.47","v":{"v":2.3499999999999996,"d":"2"}},5,null,{"$f":"C7*0.5","v":{"v":2.5,"d":"3"}},5,null,{"$f":"F38","v":{"v":2.5,"d":"3"}},5,null,"-","-"]
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[null,"5/3/1 Method Calculator - NO ROUNDING",{"$nulls":4},"Cycle Start Date:"]
[null,"www.DIY-StrengthTraining.com",null,null,"Assistance % Increase:",null,null,{"v":0,"d":"0%"},null,null,"Training Max usually should only increase 5lbs for upper and 10lbs for lower.  You do NOT need to enter any numbers here unless you really want to manually adjust something.                                       You will need to enter numbers below in the yellow areas and possibly other areas if you want."]
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[]
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[null,null,"Weight","Reps","Notes","Weight","Reps","Notes","Weight","Reps","Notes","Weight","Reps","Notes"]
[{"$f":"'Cycle 2'!A49:A54","v":"Wed - (\"Off\")"}]
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[]
[{"$f":"'Cycle 2'!A55:A60","v":"Sat or Sun - (\"Off\")"}]
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[null,null,"MAXES from Cycle 2"]
[null,"Weeks",1,2,null,3,null,null,"Best"]
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[null,"5/3/1 Method Calculator - NO ROUNDING",{"$nulls":4},"Cycle Start Date:"]
[null,"www.DIY-StrengthTraining.com",null,null,"Assistance % Increase:",null,null,{"v":0,"d":"0%"},null,null,"Training Max usually should only increase 5lbs for upper and 10lbs for lower.  You do NOT need to enter any numbers here unless you really want to manually adjust something.                                       You will need to enter numbers below in the yellow areas and possibly other areas if you want."]
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[]
[null,"Exercise","Week 1",null,null,"Week 2",null,null,"Week 3",null,null,"Week 4 - DELOAD"]
[null,null,"Weight","Reps","Notes","Weight","Reps","Notes","Weight","Reps","Notes","Weight","Reps","Notes"]
[{"$f":"'Cycle 3'!A49:A54","v":"Wed - (\"Off\")"}]
[]
[]
[]
[]
[]
[{"$f":"'Cycle 3'!A55:A60","v":"Sat or Sun - (\"Off\")"}]
[]
[]
[]
[]
[]
[]
[null,null,"MAXES from Cycle 3"]
[null,"Weeks",1,2,null,3,null,null,"Best"]
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[null,"Deadlift",{"$f":"('Cycle 3'!C33*'Cycle 3'!D33*0.033333+'Cycle 3'!C33)","v":{"v":19.833305,"d":"20"}},{"$f":"('Cycle 3'!F33*'Cycle 3'!G33*0.033333+'Cycle 3'!F33)","v":{"v":19.799982,"d":"20"}},null,{"$f":"('Cycle 3'!I33*'Cycle 3'!J33*0.033333+'Cycle 3'!I33)","v":{"v":19.633327,"d":"20"}},null,null,{"$f":"MAX(C66:F66)","v":{"v":19.833305,"d":"20"}}]
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{"sheet":"Cycle 5","index":5,"n_rows":67,"n_cols":14,"rows_kept":67,"merged":[[1,1,1,3],[1,4,1,6],[1,10,6,13],[2,1,2,2],[2,4,2,6],[2,8,2,9],[3,4,3,5],[3,8,3,9],[4,4,4,5],[4,8,4,9],[5,4,5,5],[5,8,5,9],[6,4,6,5],[6,8,6,9],[7,1,8,1],[7,2,7,4],[7,5,7,7],[7,8,7,10],[7,11,7,13],[9,0,17,0],[9,1,14,1],[18,0,26,0],[18,1,23,1],[27,0,35,0],[27,1,32,1],[36,0,44,0],[36,1,41,1],[46,1,47,1],[46,2,46,4],[46,5,46,7],[46,8,46,10],[46,11,46,13],[48,0,53,0],[54,0,59,0],[61,2,61,8]]}
[null,"5/3/1 Method Calculator - NO ROUNDING",{"$nulls":4},"Cycle Start Date:"]
[null,"www.DIY-StrengthTraining.com",null,null,"Assistance % Increase:",null,null,{"v":0,"d":"0%"},null,null,"Training Max usually should only increase 5lbs for upper and 10lbs for lower.  You do NOT need to enter any numbers here unless you really want to manually adjust something.                                       You will need to enter numbers below in the yellow areas and possibly other areas if you want."]
[null,"Training Max",null,"90% 1RM","Estimated 1RM",null,null,"Weight Used","Reps Achieved"]
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[]
[null,"Exercise","Week 1",null,null,"Week 2",null,null,"Week 3",null,null,"Week 4 - DELOAD"]
[null,null,"Weight","Reps","Notes","Weight","Reps","Notes","Weight","Reps","Notes","Weight","Reps","Notes"]
[{"$f":"'Cycle 4'!A49:A54","v":"Wed - (\"Off\")"}]
[]
[]
[]
[]
[]
[{"$f":"'Cycle 4'!A55:A60","v":"Sat or Sun - (\"Off\")"}]
[]
[]
[]
[]
[]
[]
[null,null,"MAXES from Cycle 4"]
[null,"Weeks",1,2,null,3,null,null,"Best"]
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{"sheet":"Cycle 6","index":6,"n_rows":67,"n_cols":14,"rows_kept":67,"merged":[[1,1,1,3],[1,4,1,6],[1,10,6,13],[2,1,2,2],[2,4,2,6],[2,8,2,9],[3,4,3,5],[3,8,3,9],[4,4,4,5],[4,8,4,9],[5,4,5,5],[5,8,5,9],[6,4,6,5],[6,8,6,9],[7,1,8,1],[7,2,7,4],[7,5,7,7],[7,8,7,10],[7,11,7,13],[9,0,17,0],[9,1,14,1],[18,0,26,0],[18,1,23,1],[27,0,35,0],[27,1,32,1],[36,0,44,0],[36,1,41,1],[46,1,47,1],[46,2,46,4],[46,5,46,7],[46,8,46,10],[46,11,46,13],[48,0,53,0],[54,0,59,0],[61,2,61,8]]}
[null,"5/3/1 Method Calculator - NO ROUNDING",{"$nulls":4},"Cycle Start Date:"]
[null,"www.DIY-StrengthTraining.com",null,null,"Assistance % Increase:",null,null,{"v":0,"d":"0%"},null,null,"Training Max usually should only increase 5lbs for upper and 10lbs for lower.  You do NOT need to enter any numbers here unless you really want to manually adjust something.                                       You will need to enter numbers below in the yellow areas and possibly other areas if you want."]
[null,"Training Max",null,"90% 1RM","Estimated 1RM",null,null,"Weight Used","Reps Achieved"]
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[null,{"$f":"'Cycle 5'!B45","v":"Ab Exercise"},{"$f":"'Cycle 5'!C45","v":0},"5x12",null,{"$f":"(H2+1)*C45","v":0},"5x12",null,{"$f":"(H2+1)*F45","v":0},"5x12",null,{"$f":"C45","v":0},"5x12"]
[]
[null,"Exercise","Week 1",null,null,"Week 2",null,null,"Week 3",null,null,"Week 4 - DELOAD"]
[null,null,"Weight","Reps","Notes","Weight","Reps","Notes","Weight","Reps","Notes","Weight","Reps","Notes"]
[{"$f":"'Cycle 5'!A49:A54","v":"Wed - (\"Off\")"}]
[]
[]
[]
[]
[]
[{"$f":"'Cycle 5'!A55:A60","v":"Sat or Sun - (\"Off\")"}]
[]
[]
[]
[]
[]
[]
[null,null,"MAXES from Cycle 5"]
[null,"Weeks",1,2,null,3,null,null,"Best"]
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[null,"Bench",{"$f":"('Cycle 5'!C24*'Cycle 5'!D24*0.033333+'Cycle 5'!C24)","v":{"v":19.833305,"d":"20"}},{"$f":"('Cycle 5'!F24*'Cycle 5'!G24*0.033333+'Cycle 5'!F24)","v":{"v":19.799982,"d":"20"}},null,{"$f":"('Cycle 5'!I24*'Cycle 5'!J24*0.033333+'Cycle 5'!I24)","v":{"v":19.633327,"d":"20"}},null,null,{"$f":"MAX(C65:F65)","v":{"v":19.833305,"d":"20"}}]
[null,"Deadlift",{"$f":"('Cycle 5'!C33*'Cycle 5'!D33*0.033333+'Cycle 5'!C33)","v":{"v":39.66661,"d":"40"}},{"$f":"('Cycle 5'!F33*'Cycle 5'!G33*0.033333+'Cycle 5'!F33)","v":{"v":39.599964,"d":"40"}},null,{"$f":"('Cycle 5'!I33*'Cycle 5'!J33*0.033333+'Cycle 5'!I33)","v":{"v":39.266654,"d":"39"}},null,null,{"$f":"MAX(C66:F66)","v":{"v":39.66661,"d":"40"}}]
[null,"OH Press",{"$f":"('Cycle 5'!C42*'Cycle 5'!D42*0.033333+'Cycle 5'!C42)","v":{"v":19.833305,"d":"20"}},{"$f":"('Cycle 5'!F42*'Cycle 5'!G42*0.033333+'Cycle 5'!F42)","v":{"v":19.799982,"d":"20"}},null,{"$f":"('Cycle 5'!I42*'Cycle 5'!J42*0.033333+'Cycle 5'!I42)","v":{"v":19.633327,"d":"20"}},null,null,{"$f":"MAX(C67:F67)","v":{"v":19.833305,"d":"20"}}]

{"sheet":"Cycle 7","index":7,"n_rows":67,"n_cols":14,"rows_kept":67,"merged":[[1,1,1,3],[1,4,1,6],[1,10,6,13],[2,1,2,2],[2,4,2,6],[2,8,2,9],[3,4,3,5],[3,8,3,9],[4,4,4,5],[4,8,4,9],[5,4,5,5],[5,8,5,9],[6,4,6,5],[6,8,6,9],[7,1,8,1],[7,2,7,4],[7,5,7,7],[7,8,7,10],[7,11,7,13],[9,0,17,0],[9,1,14,1],[18,0,26,0],[18,1,23,1],[27,0,35,0],[27,1,32,1],[36,0,44,0],[36,1,41,1],[46,1,47,1],[46,2,46,4],[46,5,46,7],[46,8,46,10],[46,11,46,13],[48,0,53,0],[54,0,59,0],[61,2,61,8]]}
[null,"5/3/1 Method Calculator - NO ROUNDING",{"$nulls":4},"Cycle Start Date:"]
[null,"www.DIY-StrengthTraining.com",null,null,"Assistance % Increase:",null,null,{"v":0,"d":"0%"},null,null,"Training Max usually should only increase 5lbs for upper and 10lbs for lower.  You do NOT need to enter any numbers here unless you really want to manually adjust something.                                       You will need to enter numbers below in the yellow areas and possibly other areas if you want."]
[null,"Training Max",null,"90% 1RM","Estimated 1RM",null,null,"Weight Used","Reps Achieved"]
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[null,"Bench:",{"$f":"'Cycle 6'!C5+5","v":30},{"$f":"G5*0.9","v":{"v":22.312468125000002,"d":"22"}},"Bench:",null,{"$f":"H5*I5*0.033333+H5","v":{"v":24.791631250000002,"d":"25"}},{"$f":"IF(I65=F65,'Cycle 6'!I24,IF(I65=D65,'Cycle 6'!F24,IF(I65=C65,'Cycle 6'!C24,\"N/A\")))","v":{"v":21.25,"d":"21"}},{"$f":"IF(I65=F65,'Cycle 6'!J24,IF(I65=D65,'Cycle 6'!G24,IF(I65=C65,'Cycle 6'!D24,\"N/A\")))","v":5}]
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[null,{"$f":"'Cycle 6'!B27","v":"Ab Exercise"},{"$f":"'Cycle 6'!C27","v":0},null,null,{"$f":"(H2+1)*C27","v":0},null,null,{"$f":"(H2+1)*F27","v":0},null,null,{"$f":"C27","v":0}]
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[null,null,{"$f":"C6*0.47","v":{"v":28.2,"d":"28"}},5,null,{"$f":"C6*0.5","v":30},5,null,{"$f":"F29","v":30},5,null,"-","-"]
[null,null,{"$f":"C6*0.55","v":33},3,null,{"$f":"C6*0.6","v":36},3,null,{"$f":"F30","v":36},3,null,"-","-"]
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[null,null,{"$f":"C6*0.75","v":45},5,null,{"$f":"(C6*0.8)","v":48},3,null,{"$f":"(C6*0.85)","v":51},3,null,{"$f":"(C6*0.5)","v":30},5]
[null,null,{"$f":"C6*0.85","v":51},5,null,{"$f":"(C6*0.9)","v":54},3,null,{"$f":"(C6*0.95)","v":57},1,null,{"$f":"(C6*0.6)","v":36},5]
[null,{"$f":"'Cycle 6'!B34","v":"Assistance 1"},{"$f":"'Cycle 6'!C34","v":0},"5x10",null,{"$f":"(H2+1)*C34","v":0},"5x10",null,{"$f":"(H2+1)*F34","v":0},"5x10",null,{"$f":"C34","v":0},"5x10"]
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[null,null,{"$f":"C7*0.65","v":{"v":19.5,"d":"20"}},5,null,{"$f":"(C7*0.7)","v":21},3,null,{"$f":"(C7*0.75)","v":{"v":22.5,"d":"23"}},5,null,{"$f":"(C7*0.4)","v":12},5]
[null,null,{"$f":"C7*0.75","v":{"v":22.5,"d":"23"}},5,null,{"$f":"(C7*0.8)","v":24},3,null,{"$f":"(C7*0.85)","v":{"v":25.5,"d":"26"}},3,null,{"$f":"(C7*0.5)","v":15},5]
[null,null,{"$f":"C7*0.85","v":{"v":25.5,"d":"26"}},5,null,{"$f":"(C7*0.9)","v":27},3,null,{"$f":"(C7*0.95)","v":{"v":28.5,"d":"29"}},1,null,{"$f":"(C7*0.6)","v":18},5]
[null,{"$f":"'Cycle 6'!B43","v":"Assistance 1"},{"$f":"'Cycle 6'!C43","v":0},"5x10",null,{"$f":"(H2+1)*C43","v":0},"5x10",null,{"$f":"(H2+1)*F43","v":0},"5x10",null,{"$f":"C43","v":0},"5x10"]
[null,{"$f":"'Cycle 6'!B44","v":"Assistance 2"},{"$f":"'Cycle 6'!C44","v":0},"5x10",null,{"$f":"(H2+1)*C44","v":0},"5x10",null,{"$f":"(H2+1)*F44","v":0},"5x10",null,{"$f":"C44","v":0},"5x10"]
[null,{"$f":"'Cycle 6'!B45","v":"Ab Exercise"},{"$f":"'Cycle 6'!C45","v":0},"5x12",null,{"$f":"(H2+1)*C45","v":0},"5x12",null,{"$f":"(H2+1)*F45","v":0},"5x12",null,{"$f":"C45","v":0},"5x12"]
[]
[null,"Exercise","Week 1",null,null,"Week 2",null,null,"Week 3",null,null,"Week 4 - DELOAD"]
[null,null,"Weight","Reps","Notes","Weight","Reps","Notes","Weight","Reps","Notes","Weight","Reps","Notes"]
[{"$f":"'Cycle 6'!A49:A54","v":"Wed - (\"Off\")"}]
[]
[]
[]
[]
[]
[{"$f":"'Cycle 6'!A55:A60","v":"Sat or Sun - (\"Off\")"}]
[]
[]
[]
[]
[]
[]
[null,null,"MAXES from Cycle 6"]
[null,"Weeks",1,2,null,3,null,null,"Best"]
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[null,"Bench",{"$f":"('Cycle 6'!C24*'Cycle 6'!D24*0.033333+'Cycle 6'!C24)","v":{"v":24.791631250000002,"d":"25"}},{"$f":"('Cycle 6'!F24*'Cycle 6'!G24*0.033333+'Cycle 6'!F24)","v":{"v":24.7499775,"d":"25"}},null,{"$f":"('Cycle 6'!I24*'Cycle 6'!J24*0.033333+'Cycle 6'!I24)","v":{"v":24.54165875,"d":"25"}},null,null,{"$f":"MAX(C65:F65)","v":{"v":24.791631250000002,"d":"25"}}]
[null,"Deadlift",{"$f":"('Cycle 6'!C33*'Cycle 6'!D33*0.033333+'Cycle 6'!C33)","v":{"v":49.583262500000004,"d":"50"}},{"$f":"('Cycle 6'!F33*'Cycle 6'!G33*0.033333+'Cycle 6'!F33)","v":{"v":49.499955,"d":"49"}},null,{"$f":"('Cycle 6'!I33*'Cycle 6'!J33*0.033333+'Cycle 6'!I33)","v":{"v":49.0833175,"d":"49"}},null,null,{"$f":"MAX(C66:F66)","v":{"v":49.583262500000004,"d":"50"}}]
[null,"OH Press",{"$f":"('Cycle 6'!C42*'Cycle 6'!D42*0.033333+'Cycle 6'!C42)","v":{"v":24.791631250000002,"d":"25"}},{"$f":"('Cycle 6'!F42*'Cycle 6'!G42*0.033333+'Cycle 6'!F42)","v":{"v":24.7499775,"d":"25"}},null,{"$f":"('Cycle 6'!I42*'Cycle 6'!J42*0.033333+'Cycle 6'!I42)","v":{"v":24.54165875,"d":"25"}},null,null,{"$f":"MAX(C67:F67)","v":{"v":24.791631250000002,"d":"25"}}]