5/3/1 Workbook / Spreadsheet + Resources

[Deviation]

I thought I'd post up my version of a 5/3/1 workbook.

Simple - Tracks only your main lifts (squat, deadlift, press, bench). Requires minimal inputs when training (only last set).
Calculates weights for 4 mesocycles - 16 Weeks of fun (including deload)
Option to use calculated, actual, or previous cycle weight as your starting weights
Just plug in your numbers on the input tab (yellow boxes). When training, plug in the reps of you last set (yellow box). New 1RM is calculated each time.

http://i.imgur.com/8D9lJ.jpg
http://i.imgur.com/BgouQ.jpg
http://i.imgur.com/ixAhs.png?1


Download: http://bit.ly/M5M2EU

5/3/1 Resources:

The eBook (worth the purchase): http://www.jimwendler.com/2011/12/531-2nd-edition-ebook-now-for-sale/
How to Build Pure Strength - http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
5/3/1: Jim Wendler's Theory of Strength: http://theswole.com/concept/531-jim-wendlers-theory-of-strength/
5/3/1 for Athletes: http://www.t-nation.com/free_online_article/most_recent/531_and_athletes
5/3/1 Reloaded: http://www.t-nation.com/free_online_article/most_recent/531_reloaded
5/3/1 for Beginners: http://www.jimwendler.com/2011/09/531-for-a-beginner/
A Hardcore Look At Wendler's 5/3/1 Powerlifting Routine - http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html
5/3/1 and Bodybuilding - http://www.jimwendler.com/2011/09/531-and-bodybuilding/ & http://www.t-nation.com/free_online_article/most_recent/blood_and_chalk_jim_wendler_talks_big_weights_volu me_eight
If you have any suggestions, complaints, etc. let me know. It works well for me, but I'm a pretty simple guy. 8)

[decu68]

Thanks for posting this.

[amcredle]

Great job and thanks...

For those looking for a great workout to build strength. 5/3/1 is for you. Its really a great program

[Jimmy0]

Nice and simple spreadsheet, I like it! Will certainly keep on my HDD for the day when I eventually decide to run 5/3/1.

[Deviation]

Thanks guys. I added a few resources for 5/3/1 info as well as a link to his latest ebook. I know there's a bunch of resources out there. This is just a small subset.

[decu68]

Again appreciated. Once done my Madcow Stronglift program I will be looking at doing this. Thanks again.

[Deviation]

I've updated the spreadsheet with stats. I thought it might be useful to be able to quickly see what you best squat, bench, etc. has been and how you're trending.
http://i.imgur.com/ixAhs.png?1

Enjoy!

[Deviation]

Added
5/3/1 and Bodybuilding - http://www.jimwendler.com/2011/09/531-and-bodybuilding/ & http://www.t-nation.com/free_online_article/most_recent/blood_and_chalk_jim_wendler_talks_big_weights_volu me_eight

Also updated the spreadsheet.