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  1. #1
    I Am JEFIT Legend Deviation's Avatar
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    Apr 2011
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    5/3/1 Workbook / Spreadsheet + Resources

    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.






    Download: [URL]https://docs.google.com/spreadsheet/ccc?key=0ArtZ4lAqD05edEJQMUN1eGFjZ1V3TUFzT3VJeWZMb Gc&usp=sharing[/URL]

    5/3/1 Resources:
    • The eBook (worth the purchase): [URL]http://www.jimwendler.com/2011/12/531-2nd-edition-ebook-now-for-sale/[/URL]
    • How to Build Pure Strength - [URL]http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength[/URL]
    • 5/3/1: Jim Wendler's Theory of Strength: [URL]http://theswole.com/concept/531-jim-wendlers-theory-of-strength/[/URL]
    • 5/3/1 for Athletes: [URL]http://www.t-nation.com/free_online_article/most_recent/531_and_athletes[/URL]
    • 5/3/1 Reloaded: [URL]http://www.t-nation.com/free_online_article/most_recent/531_reloaded[/URL]
    • 5/3/1 for Beginners: [URL]http://www.jimwendler.com/2011/09/531-for-a-beginner/[/URL]
    • A Hardcore Look At Wendler's 5/3/1 Powerlifting Routine - [URL]http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html[/URL]
    • 5/3/1 and Bodybuilding - [URL]http://www.jimwendler.com/2011/09/531-and-bodybuilding/[/URL] & [URL]http://www.t-nation.com/free_online_article/most_recent/blood_and_chalk_jim_wendler_talks_big_weights_volu me_eight[/URL]
    If you have any suggestions, complaints, etc. let me know. It works well for me, but I'm a pretty simple guy.
    Last edited by Deviation; 01-16-2015 at 02:31 AM.
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    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

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