Jim Wendler 5-3-1 Workout Spreadsheet
NOTICE: New spreadsheets live over at my fancy new site named Violent Zen™ The content below has been moved also. So what are you waiting for?…
>>> Click Here to get the newest version <<<
I love automating things (lazy) to make my life easier (lazy) and more efficient (lazy), so I created a 531 workout spreadsheet that will auto calculate all your numbers after the first week. (What is the Jim Wendler 5/3/1 Workout about?)
Scroll down to watch the video and
get the Jim Wendler 5 3 1 workout spreadsheets
Benefits of these spreadsheets include but are not limited to…
- Hair regrowth
- Your wiener will grow at least 3-4 inches
- You’ll get a hot sex crazed girlfriend (Warning, don’t expose your new girlfriend to these spreadsheets or she’ll probly get pregnant because of all the pent up testosterone laden manliness that exists within said spreadsheets.)
- Your new girlfriend will invite her hot friends over and ask you to have a naked pillow fight that will evolve into a night of body shots and “other” fun activities.
- Cures impotence! (which is super sweet now that you have a hot sex fiend girlfriend that likes to invite her hot friends over for shenanigans)
- Your dog will stop licking his balls in public.
- You’ll even win the lottery!
Since I couldn’t make up my mind, I created 2 versions of the 5/3/1 workout spreadsheet. Originally I had 4 versions (two that rounded and two that didn’t) but that is completely unnecessary because you can just round them in your head. Duh.
There are “Destructions” in the first tab, but most times I’m not good at explaining things via the good ole fancy shmancy written word using the Engrish alphabet in a way that convey’s the message that I am trying to convey so that the reader can understand what I’m trying to convey when I convey it in a way that allows for easily understanding said conveyed instructions. 😉
WATCH THIS REALLY BORING VID ON HOW I USE THE 531 SPREADSHEETS. Check it out and then download the spreadsheets below it
Total time: About 8 minutes
AND… I still hate spammers and they should all be beat profusely about the head and shoulders with a blunt object
These are Excel Templates so “Double Click” to open it. Then save it right away and it will prompt you for a file name. This way you always have a fresh clean starting place.
ALSO… Please leave a comment below letting me know what you think or if you have any questions or problems with my version of Wendler’s 531 routine.
You may need to right click and “Save As”
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| Jim Wendler 5 3 1 workout spreadsheet – LANDSCAPE |
Jim Wendler 5 3 1 workout spreadsheet – PORTRAIT |
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| Download both files in this zip file All of Wendler’s 531 spreadsheets zipped |
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Finally, if you decide you don’t like my spreadsheets, there are heaps to choose from online. Here are a few super cool ones I found (but I have not used them)
- All Things Gym – I got overwhelmed looking at all the 5/3/1 spreadsheet info here. WOW
- Strength Standards – This is kinda cool how it show’s you where you rate on your estimated 1rep max and calculates everything online
- Black Iron Beast – Online 5/3/1 calculator
If you haven’t read Wendler’s book(s), I highly recommend getting them. I go back to it from time to time and it has some great information. [5/3/1 for Powerlifting
I may act like a 12yr old a lot of the time, but that's because I have a genetic defect that will not allow me grow up. HOWEVER, I do take strength training and fitness very seriously and I love using what I know to help others reach their fitness goals and avoid the bazillion mistakes I've made in my 25+ yrs of training. Since I don't know everything, I never stop learning. Note: I am no longer a "certified" trainer, but I truly understand more about fitness and health now than I ever did with that official piece of paper.
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{ 12 comments… read them below or add one }
You should make a 5/3/1 app for iphone/android. I’d pay a couple bucks for it.
I seriously thought about that, but then found out I could get in legal trouble if I charge for it or make any money off of it. (So paying for a free app isn’t in the near future. However I do have some other ideas for usability on mobile).
Great resource that I have been using for a couple of months. I use metric weights. The whole thing works on % so it shouldn’t make any difference right?
Thanks Macey. I used kilos in the past with no problems, however, I will be creating a KG version since the calculations need to be adjusted slightly. Update and new cool stuff will be emailed out next week.
Hi, great resource. So I’m on my 3rd cycle and have realized that I entered the weight in KG not lbs, haven’t missed a rep yet however worried i’ll stall. Is this an issue or mathematically sound?
Thanks
I ran it in Kilos when I was living in NZ and didn’t have a problem. However, I am going to be creating a KG version with the proper calculations this weekend and will be emailing out an update next week. Along with some other cool updates and new spreadsheets.
Hi there, I’m from the UK so what can i do to change it to KG?
Thanks
Perfect timing (even tho my reply is a wee bit late, doh) since I’m sending out an email next week with updates and some cool new stuff (including a KG version).
Is there a way to set it to kg instead of lbs?
or does it not matter if i time in the weight i use in kg?
I’m going to create a kg version this weekend. I’ll send out an email next week with updates and some cool new stuff. (So I’ll add this in).
Any chance of a version using kgs please? I think it will only affect the automatic addition of the 5lbs and 10lbs per week.
If not, I’m happy to edit the sheet myself.
Thanks.
Sure thing Andi… I’ll work on it this weekend. Perfect timing since I’m sending out an email next week with updates and some cool new stuff. (So I’ll add this in).