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  1. #1
    I Am JEFIT Legend Deviation's Avatar
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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.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=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]

  2. #2
    More Experienced than a Senior decu68's Avatar
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    Thanks for posting this.

  3. #3
    Senior Senior JEFIT Member amcredle's Avatar
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    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
    MY Journey From Weak to STRONG
    [url=http://www.jefit.com/forum/showthread.php?9387-Alex-s-Work-out-Log]My JEFIT LOG[/url] || [url=http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/] Stronglifts 5x5 INFO[/url]|| [url=http://bodyspace.bodybuilding.com/amcredle/]MY BODYSPACE[/url] ||[url=http://www.contractplayer.com/nba2kx/index.php/]NBA2k LEAGUE[/url]
    Info On How To
    [url=http://www.jefit.com/forum/showthread.php?9834-The-bench-press]Bench[/url]||[url=http://www.jefit.com/forum/showthread.php?9889-Squat-help]Squat[/url]

  4. #4
    Experienced Member
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    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.

  5. #5
    I Am JEFIT Legend Deviation's Avatar
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    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.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=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]

  6. #6
    More Experienced than a Senior decu68's Avatar
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    Again appreciated. Once done my Madcow Stronglift program I will be looking at doing this. Thanks again.

  7. #7
    I Am JEFIT Legend Deviation's Avatar
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    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.


    Enjoy!
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=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]

  8. #8
    I Am JEFIT Legend Deviation's Avatar
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    Added
    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]

    Also updated the spreadsheet.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=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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