{"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":8,"comments":6},"read":"whole","date_system":"1900"}

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["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":52,"n_cols":10,"rows_kept":52,"merged":[[0,4,0,5],[1,1,1,3],[1,4,1,5],[2,1,2,2],[2,3,2,4],[7,1,8,1],[7,2,7,3],[7,4,7,5],[7,6,7,7],[7,8,7,9],[9,0,17,0],[9,1,14,1],[18,0,26,0],[18,1,23,1],[27,0,32,0],[33,0,41,0],[33,1,38,1],[42,0,50,0],[42,1,47,1],[51,0,56,0]]}
[null,"5/3/1 Method Calculator - NO ROUNDING",null,null,"Cycle Start Date:"]
[null,"www.DIY-StrengthTraining.com",null,null,"Assistance % Increase:",null,{"v":0,"d":"0%"}]
[null,"Training Max (90%)",null,"Estimated 1RM",null,"Weight Used","Reps Achieved"]
[null,"Squat:",{"$f":"(E4*0.9)","v":0},"Squat:",{"$f":"F4*G4*0.033333+F4","v":0}]
[null,"Bench:",{"$f":"(E5*0.9)","v":0},"Bench:",{"$f":"F5*G5*0.033333+F5","v":0}]
[null,"Deadlift:",0,"Deadlift:",0]
[null,"OH Press:",0,"OH Press:",0]
[null,"Exercise","Week 1",null,"Week 2",null,"Week 3",null,"Week 4 - DELOAD"]
[null,null,"Weight","Reps","Weight","Reps","Weight","Reps","Weight","Reps"]
["Monday","Squat",{"$f":"C4*0.4","v":0},5,{"$f":"C10","v":0},5,{"$f":"E10","v":0},5,"-","-"]
[null,null,{"$f":"C4*0.47","v":0},5,{"$f":"C4*0.5","v":0},5,{"$f":"E11","v":0},5,"-","-"]
[null,null,{"$f":"C4*0.55","v":0},3,{"$f":"C4*0.6","v":0},3,{"$f":"E12","v":0},3,"-","-"]
[null,null,{"$f":"C4*0.65","v":0},5,{"$f":"(C4*0.7)","v":0},3,{"$f":"(C4*0.75)","v":0},5,{"$f":"(C4*0.4)","v":0},5]
[null,null,{"$f":"C4*0.75","v":0},5,{"$f":"(C4*0.8)","v":0},3,{"$f":"(C4*0.85)","v":0},3,{"$f":"(C4*0.5)","v":0},5]
[null,null,{"$f":"C4*0.85","v":0},5,{"$f":"(C4*0.9)","v":0},3,{"$f":"(C4*0.95)","v":0},1,{"$f":"(C4*0.6)","v":0},5]
[null,"Assistance 1",null,"5x10",{"$f":"(G2+1)*C16","v":0},"5x10",{"$f":"(G2+1)*E16","v":0},"5x10",{"$f":"C16","v":0},"5x10"]
[null,"Assistance 2",null,"5x12",{"$f":"(G2+1)*C17","v":0},"5x12",{"$f":"(G2+1)*E17","v":0},"5x12",{"$f":"C17","v":0},"5x12"]
[null,"Ab Exercise",null,"5x13",{"$f":"(G2+1)*C18","v":0},"5x13",{"$f":"(G2+1)*E18","v":0},"5x13",{"$f":"C18","v":0},"5x13"]
["Tuesday","Bench",{"$f":"C5*0.4","v":0},5,{"$f":"C19","v":0},5,{"$f":"E19","v":0},5,"-","-"]
[null,null,{"$f":"C5*0.47","v":0},5,{"$f":"C5*0.5","v":0},5,{"$f":"E20","v":0},5,"-","-"]
[null,null,{"$f":"C5*0.55","v":0},3,{"$f":"C5*0.6","v":0},3,{"$f":"E21","v":0},3,"-","-"]
[null,null,{"$f":"C5*0.65","v":0},5,{"$f":"(C5*0.7)","v":0},3,{"$f":"(C5*0.75)","v":0},5,{"$f":"(C5*0.4)","v":0},5]
[null,null,{"$f":"C5*0.75","v":0},5,{"$f":"(C5*0.8)","v":0},3,{"$f":"(C5*0.85)","v":0},3,{"$f":"(C5*0.5)","v":0},5]
[null,null,{"$f":"C5*0.85","v":0},5,{"$f":"(C5*0.9)","v":0},3,{"$f":"(C5*0.95)","v":0},1,{"$f":"(C5*0.6)","v":0},5]
[null,"Assistance 1",null,"5x10",{"$f":"(G2+1)*C25","v":0},"5x10",{"$f":"(G2+1)*E25","v":0},"5x10",{"$f":"C25","v":0},"5x10"]
[null,"Assistance 2",null,"5x10",{"$f":"(G2+1)*C26","v":0},"5x10",{"$f":"(G2+1)*E26","v":0},"5x10",{"$f":"C26","v":0},"5x10"]
[null,"Ab Exercise",null,null,{"$f":"(G2+1)*C27","v":0},null,{"$f":"(G2+1)*E27","v":0},null,{"$f":"C27","v":0}]
["Wed - (\"Off\")"]
[]
[]
[]
[]
[]
["Thursday","Deadlift",{"$f":"C6*0.4","v":0},5,{"$f":"C34","v":0},5,{"$f":"E34","v":0},5,"-","-"]
[null,null,{"$f":"C6*0.47","v":0},5,{"$f":"C6*0.5","v":0},5,{"$f":"E35","v":0},5,"-","-"]
[null,null,{"$f":"C6*0.55","v":0},3,{"$f":"C6*0.6","v":0},3,{"$f":"E36","v":0},3,"-","-"]
[null,null,{"$f":"C6*0.65","v":0},5,{"$f":"(C6*0.7)","v":0},3,{"$f":"(C6*0.75)","v":0},5,{"$f":"(C6*0.4)","v":0},5]
[null,null,{"$f":"C6*0.75","v":0},5,{"$f":"(C6*0.8)","v":0},3,{"$f":"(C6*0.85)","v":0},3,{"$f":"(C6*0.5)","v":0},5]
[null,null,{"$f":"C6*0.85","v":0},5,{"$f":"(C6*0.9)","v":0},3,{"$f":"(C6*0.95)","v":0},1,{"$f":"(C6*0.6)","v":0},5]
[null,"Assistance 1",null,"5x10",{"$f":"(G2+1)*C40","v":0},"5x10",{"$f":"(G2+1)*E40","v":0},"5x10",{"$f":"C40","v":0},"5x10"]
[null,"Assistance 2",null,"5x10",{"$f":"(G2+1)*C41","v":0},"5x10",{"$f":"(G2+1)*E41","v":0},"5x10",{"$f":"C41","v":0},"5x10"]
[null,"Ab Exercise",null,"5x13",{"$f":"(G2+1)*C42","v":0},"5x13",{"$f":"(G2+1)*E42","v":0},"5x13",{"$f":"C42","v":0},"5x13"]
["Friday","OH Press",{"$f":"C7*0.4","v":0},5,{"$f":"C43","v":0},5,{"$f":"E43","v":0},5,"-","-"]
[null,null,{"$f":"C7*0.47","v":0},5,{"$f":"C7*0.5","v":0},5,{"$f":"E44","v":0},5,"-","-"]
[null,null,{"$f":"C7*0.55","v":0},3,{"$f":"C7*0.6","v":0},3,{"$f":"E45","v":0},3,"-","-"]
[null,null,{"$f":"C7*0.65","v":0},5,{"$f":"(C7*0.7)","v":0},3,{"$f":"(C7*0.75)","v":0},5,{"$f":"(C7*0.4)","v":0},5]
[null,null,{"$f":"C7*0.75","v":0},5,{"$f":"(C7*0.8)","v":0},3,{"$f":"(C7*0.85)","v":0},3,{"$f":"(C7*0.5)","v":0},5]
[null,null,{"$f":"C7*0.85","v":0},5,{"$f":"(C7*0.9)","v":0},3,{"$f":"(C7*0.95)","v":0},1,{"$f":"(C7*0.6)","v":0},5]
[null,"Assistance 1",null,"5x10",{"$f":"(G2+1)*C49","v":0},"5x10",{"$f":"(G2+1)*E49","v":0},"5x10",{"$f":"C49","v":0},"5x10"]
[null,"Assistance 2",null,"5x10",{"$f":"(G2+1)*C50","v":0},"5x10",{"$f":"(G2+1)*E50","v":0},"5x10",{"$f":"C50","v":0},"5x10"]
[null,"Ab Exercise",null,"5x12",{"$f":"(G2+1)*C51","v":0},"5x12",{"$f":"(G2+1)*E51","v":0},"5x12",{"$f":"C51","v":0},"5x12"]
["Sat or Sun - (\"Off\")"]

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[null,"5/3/1 Method Calculator - NO ROUNDING",null,null,"Cycle Start Date:",{"$nulls":3},"Training Max usually should only increase 5lbs for upper and 10lbs for lower.  You do NOT need to enter any numbers here unless you really want to manually adjust something. You will need to enter numbers below in the yellow areas and possibly other areas if you want."]
[null,"www.DIY-StrengthTraining.com",null,null,"Assistance % Increase:",null,{"v":0,"d":"0%"}]
[null,"Training Max",null,"90% 1RM","Estimated 1RM",null,"Weight Used","Reps Achieved"]
[null,"Squat:",{"$f":"'Cycle 1'!C4+10","v":10},{"$f":"(F4*0.9)","v":0},"Squat:",{"$f":"(G4*H4*0.033333+G4)","v":0},{"$f":"IF(G61=E61,'Cycle 1'!G15,IF(G61=D61,'Cycle 1'!E15,IF(G61=C61,'Cycle 1'!C15,\"N/A\")))","v":0},{"$f":"IF(G61=E61,'Cycle 1'!H15,IF(G61=D61,'Cycle 1'!F15,IF(G61=C61,'Cycle 1'!D15,\"N/A\")))","v":1}]
[null,"Bench:",{"$f":"'Cycle 1'!C5+5","v":5},{"$f":"(F5*0.9)","v":0},"Bench:",{"$f":"(G5*H5*0.033333+G5)","v":0},{"$f":"IF(G62=E62,'Cycle 1'!G24,IF(G62=D62,'Cycle 1'!E24,IF(G62=C62,'Cycle 1'!C24,\"N/A\")))","v":0},{"$f":"IF(G62=E62,'Cycle 1'!H24,IF(G62=D62,'Cycle 1'!F24,IF(G62=C62,'Cycle 1'!D24,\"N/A\")))","v":1}]
[null,"Deadlift:",{"$f":"'Cycle 1'!C6+10","v":10},{"$f":"(F6*0.9)","v":0},"Deadlift:",{"$f":"(G6*H6*0.033333+G6)","v":0},{"$f":"IF(G63=E63,'Cycle 1'!G39,IF(G63=D63,'Cycle 1'!E39,IF(G63=C63,'Cycle 1'!C39,\"N/A\")))","v":0},{"$f":"IF(G63=E63,'Cycle 1'!H39,IF(G63=D63,'Cycle 1'!F39,IF(G63=C63,'Cycle 1'!D39,\"N/A\")))","v":1}]
[null,"OH Press:",{"$f":"'Cycle 1'!C7+5","v":5},{"$f":"(F7*0.9)","v":0},"OH Press:",{"$f":"(G7*H7*0.033333+G7)","v":0},{"$f":"IF(G64=E64,'Cycle 1'!G48,IF(G64=D64,'Cycle 1'!E48,IF(G64=C64,'Cycle 1'!C48,\"N/A\")))","v":0},{"$f":"IF(G64=E64,'Cycle 1'!H48,IF(G64=D64,'Cycle 1'!F48,IF(G64=C64,'Cycle 1'!D48,\"N/A\")))","v":1}]
[null,"Exercise","Week 1",null,"Week 2",null,"Week 3",null,"Week 4 - DELOAD"]
[null,null,"Weight","Reps","Weight","Reps","Weight","Reps","Weight","Reps"]
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[null,null,{"$f":"C4*0.85","v":{"v":8.5,"d":"9"}},5,{"$f":"(C4*0.9)","v":9},3,{"$f":"(C4*0.95)","v":{"v":9.5,"d":"10"}},1,{"$f":"(C4*0.6)","v":6},5]
[null,{"$f":"'Cycle 1'!B16","v":"Assistance 1"},{"$f":"'Cycle 1'!C16","v":0},"5x10",{"$f":"(G2+1)*C16","v":0},"5x10",{"$f":"(G2+1)*E16","v":0},"5x10",{"$f":"C16","v":0},"5x10"]
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[null,{"$f":"'Cycle 1'!B18","v":"Ab Exercise"},{"$f":"'Cycle 1'!C18","v":0},"5x13",{"$f":"(G2+1)*C18","v":0},"5x13",{"$f":"(G2+1)*E18","v":0},"5x13",{"$f":"C18","v":0},"5x13"]
[{"$f":"'Cycle 1'!A19:A27","v":"Tuesday"},"Bench",{"$f":"C5*0.4","v":2},5,{"$f":"C19","v":2},5,{"$f":"E19","v":2},5,"-","-"]
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[null,{"$f":"'Cycle 1'!B26","v":"Assistance 2"},{"$f":"'Cycle 1'!C26","v":0},"5x10",{"$f":"(G2+1)*C26","v":0},"5x10",{"$f":"(G2+1)*E26","v":0},"5x10",{"$f":"C26","v":0},"5x10"]
[null,{"$f":"'Cycle 1'!B27","v":"Ab Exercise"},{"$f":"'Cycle 1'!C27","v":0},null,{"$f":"(G2+1)*C27","v":0},null,{"$f":"(G2+1)*E27","v":0},null,{"$f":"C27","v":0}]
[{"$f":"'Cycle 1'!A28:A33","v":"Wed - (\"Off\")"}]
[]
[]
[]
[]
[]
[{"$f":"'Cycle 1'!A34:A42","v":"Thursday"},"Deadlift",{"$f":"C6*0.4","v":4},5,{"$f":"C34","v":4},5,{"$f":"E34","v":4},5,"-","-"]
[null,null,{"$f":"C6*0.47","v":{"v":4.699999999999999,"d":"5"}},5,{"$f":"C6*0.5","v":5},5,{"$f":"E35","v":5},5,"-","-"]
[null,null,{"$f":"C6*0.55","v":{"v":5.5,"d":"6"}},3,{"$f":"C6*0.6","v":6},3,{"$f":"E36","v":6},3,"-","-"]
[null,null,{"$f":"C6*0.65","v":{"v":6.5,"d":"7"}},5,{"$f":"(C6*0.7)","v":7},3,{"$f":"(C6*0.75)","v":{"v":7.5,"d":"8"}},5,{"$f":"(C6*0.4)","v":4},5]
[null,null,{"$f":"C6*0.75","v":{"v":7.5,"d":"8"}},5,{"$f":"(C6*0.8)","v":8},3,{"$f":"(C6*0.85)","v":{"v":8.5,"d":"9"}},3,{"$f":"(C6*0.5)","v":5},5]
[null,null,{"$f":"C6*0.85","v":{"v":8.5,"d":"9"}},5,{"$f":"(C6*0.9)","v":9},3,{"$f":"(C6*0.95)","v":{"v":9.5,"d":"10"}},1,{"$f":"(C6*0.6)","v":6},5]
[null,{"$f":"'Cycle 1'!B40","v":"Assistance 1"},{"$f":"'Cycle 1'!C40","v":0},"5x10",{"$f":"(G2+1)*C40","v":0},"5x10",{"$f":"(G2+1)*E40","v":0},"5x10",{"$f":"C40","v":0},"5x10"]
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[{"$f":"'Cycle 1'!A43:A51","v":"Friday"},"OH Press",{"$f":"C7*0.4","v":2},5,{"$f":"C43","v":2},5,{"$f":"E43","v":2},5,"-","-"]
[null,null,{"$f":"C7*0.47","v":{"v":2.3499999999999996,"d":"2"}},5,{"$f":"C7*0.5","v":{"v":2.5,"d":"3"}},5,{"$f":"E44","v":{"v":2.5,"d":"3"}},5,"-","-"]
[null,null,{"$f":"C7*0.55","v":{"v":2.75,"d":"3"}},3,{"$f":"C7*0.6","v":3},3,{"$f":"E45","v":3},3,"-","-"]
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[null,null,{"$f":"C7*0.75","v":{"v":3.75,"d":"4"}},5,{"$f":"(C7*0.8)","v":4},3,{"$f":"(C7*0.85)","v":{"v":4.25,"d":"4"}},3,{"$f":"(C7*0.5)","v":{"v":2.5,"d":"3"}},5]
[null,null,{"$f":"C7*0.85","v":{"v":4.25,"d":"4"}},5,{"$f":"(C7*0.9)","v":{"v":4.5,"d":"5"}},3,{"$f":"(C7*0.95)","v":{"v":4.75,"d":"5"}},1,{"$f":"(C7*0.6)","v":3},5]
[null,{"$f":"'Cycle 1'!B49","v":"Assistance 1"},{"$f":"'Cycle 1'!C49","v":0},"5x10",{"$f":"(G2+1)*C49","v":0},"5x10",{"$f":"(G2+1)*E49","v":0},"5x10",{"$f":"C49","v":0},"5x10"]
[null,{"$f":"'Cycle 1'!B50","v":"Assistance 2"},{"$f":"'Cycle 1'!C50","v":0},"5x10",{"$f":"(G2+1)*C50","v":0},"5x10",{"$f":"(G2+1)*E50","v":0},"5x10",{"$f":"C50","v":0},"5x10"]
[null,{"$f":"'Cycle 1'!B51","v":"Ab Exercise"},{"$f":"'Cycle 1'!C51","v":0},"5x12",{"$f":"(G2+1)*C51","v":0},"5x12",{"$f":"(G2+1)*E51","v":0},"5x12",{"$f":"C51","v":0},"5x12"]
[{"$f":"'Cycle 1'!A52:A57","v":"Sat or Sun - (\"Off\")"}]
[]
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[null,null,"MAXES from Cycle 1"]
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[null,"5/3/1 Method Calculator - NO ROUNDING",null,null,"Cycle Start Date:",{"$nulls":3},"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,"www.DIY-StrengthTraining.com",null,null,"Assistance % Increase:",null,{"v":0,"d":"0%"}]
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[{"$f":"'Cycle 5'!A52:A57","v":"Sat or Sun - (\"Off\")"}]
[]
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[null,"5/3/1 Method Calculator - NO ROUNDING",null,null,"Cycle Start Date:",{"$nulls":3},"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,"www.DIY-StrengthTraining.com",null,null,"Assistance % Increase:",null,{"v":0,"d":"0%"}]
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[{"$f":"'Cycle 6'!A28:A33","v":"Wed - (\"Off\")"}]
[]
[]
[]
[]
[]
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[{"$f":"'Cycle 6'!A52:A57","v":"Sat or Sun - (\"Off\")"}]
[]
[]
[]
[]
[]
[]
[null,null,"MAXES from Cycle 6"]
[null,"Weeks",1,2,3,null,"Best"]
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