great spreadsheet thanks 
Very nice, will be using this when i start up again.
Hi all,
Due to requests I’ve made available an updated version of the spreadsheet. Please see the first page for download link.
Jon
after downloading your spreadsheet i decided i’m going to give 5/3/1 a try next month. after deciding to give it a try i downloaded (and paid for) the actual program… so you just made jim wendler 20 bucks! lol.
[quote]zenontheterrible wrote:
after downloading your spreadsheet i decided i’m going to give 5/3/1 a try next month. after deciding to give it a try i downloaded (and paid for) the actual program… so you just made jim wendler 20 bucks! lol. [/quote]
I’m sure Jim would be proud of your decision to take on the program. I hope you enjoy using the spreadsheet!
Hi poteto,
I’d again just like to thank you, and give you my appreciation with your new update.
However, with the new adjustment of adding 1RM calculations and Boring but Big on the side… It has affected the printing.
Secondly, is there a cell reason why the IRM calculations can’t go below the PR SET 3 REPS? I.E. Would it mess up the inputs etc? - If not, I think it would be placed better there. Lastly, I have an idea, I’m not sure if it goes against or compliments the program but bare with me - The new addition of the IRM calculations could be used perhaps to an advantage. Say on Cycle 1 your Squats 90% is 100kg, therefore on Week 3 of Cycle 1, the 1x1 PR set is 95.00 and you realistically do 4 reps. Calculating 103.64kg at +2.35% in Cells H12 and H13. – So instead of adding 5kg to your Squats 90% (100kg) in cycle 1 to give you 105kg on cycle 2. Couldn’t you add 5kg to your calculated value in Cell H13 (i.e. 103.64) Thus, making your squats 90% on cycle 2 108.64 and rounded to 108.5kg.
[quote]w-a-t-p wrote:
Hi poteto,
I’d again just like to thank you, and give you my appreciation with your new update.
However, with the new adjustment of adding 1RM calculations and Boring but Big on the side… It has affected the printing.
Secondly, is there a cell reason why the IRM calculations can’t go below the PR SET 3 REPS? I.E. Would it mess up the inputs etc? - If not, I think it would be placed better there. Lastly, I have an idea, I’m not sure if it goes against or compliments the program but bare with me - The new addition of the IRM calculations could be used perhaps to an advantage. Say on Cycle 1 your Squats 90% is 100kg, therefore on Week 3 of Cycle 1, the 1x1 PR set is 95.00 and you realistically do 4 reps. Calculating 103.64kg at +2.35% in Cells H12 and H13. – So instead of adding 5kg to your Squats 90% (100kg) in cycle 1 to give you 105kg on cycle 2. Couldn’t you add 5kg to your calculated value in Cell H13 (i.e. 103.64) Thus, making your squats 90% on cycle 2 108.64 and rounded to 108.5kg.
[/quote]
Hi w-a-t-p,
Thanks for your comments and suggestions. I will be making amendments soon so please watch this thread.
Cheers
[quote]poteto wrote:
Hi w-a-t-p,
Thanks for your comments and suggestions. I will be making amendments soon so please watch this thread.
Cheers[/quote]
Cool.
Additionally, I also thought about the WEEK x PR 1RM percentage and weight, It would be cool if there was a percentage between Week 3 PR and your actually IRM for that month too.
Hi poteto,
I have a question, I hope you or anybody else here could answer please.
In the stats page ‘1RM Projection (Top Workset)’… Why doesn’t these values match the actual workout PR values? - For example. In the Stats page for Cycle 1 my ‘1RM Projection (Top Workset)’ on Box Squat says 120.95, However on the actual 5/3/1 page my PR’s were 122.44 (Week 1), 120.03 (Week 2), 122.17 (Week 3).
Hope you can clear this up.
Thanks.
[quote]w-a-t-p wrote:
Hi poteto,
I have a question, I hope you or anybody else here could answer please.
In the stats page ‘1RM Projection (Top Workset)’… Why doesn’t these values match the actual workout PR values? - For example. In the Stats page for Cycle 1 my ‘1RM Projection (Top Workset)’ on Box Squat says 120.95, However on the actual 5/3/1 page my PR’s were 122.44 (Week 1), 120.03 (Week 2), 122.17 (Week 3).
Hope you can clear this up.
Thanks.
[/quote]
Apologies for the late reply. It’s been fixed with the most recent update (downloadable here: My Files )
Cheers
You, good sir are amazing at excel. Slightly off topic but is there any place in particular where I can acquire these skills?
Hey, bumping an old thread here. Could you make a 5/3/1 spreadsheet for powerliftig, perhaps calculating singles for us as well. (with BBB option still)
Or does anyone know of or use a 531 for powerlifting spreadsheet?
I could make one on my own but I’m too lazy and suck with excel.
[quote]S C 0 0 Z E wrote:
Hey, bumping an old thread here. Could you make a 5/3/1 spreadsheet for powerliftig, perhaps calculating singles for us as well. (with BBB option still)
Or does anyone know of or use a 531 for powerlifting spreadsheet?
I could make one on my own but I’m too lazy and suck with excel.[/quote]
Ive got one I can send you. Email me
my T-Nation username at gmail
[quote]VTBalla34 wrote:
[quote]S C 0 0 Z E wrote:
Hey, bumping an old thread here. Could you make a 5/3/1 spreadsheet for powerliftig, perhaps calculating singles for us as well. (with BBB option still)
Or does anyone know of or use a 531 for powerlifting spreadsheet?
I could make one on my own but I’m too lazy and suck with excel.[/quote]
Ive got one I can send you. Email me
my T-Nation username at gmail[/quote]
Thanks. How are you liking the Powerlifting edition compared to the original 531?
[quote]S C 0 0 Z E wrote:
[quote]VTBalla34 wrote:
[quote]S C 0 0 Z E wrote:
Hey, bumping an old thread here. Could you make a 5/3/1 spreadsheet for powerliftig, perhaps calculating singles for us as well. (with BBB option still)
Or does anyone know of or use a 531 for powerlifting spreadsheet?
I could make one on my own but I’m too lazy and suck with excel.[/quote]
Ive got one I can send you. Email me
my T-Nation username at gmail[/quote]
Thanks. How are you liking the Powerlifting edition compared to the original 531?
[/quote]
I think the 3-5-1 PL setup is superior to the original 5-3-1. It allows you to basically set up your training as hard, medium, hard, easy. This fits my temperament very well. I like to hit it hard for a week, then the following week still do some work but be able to recover a bit, before hitting it hard again the following week. I have found this to be very effective and now run it year round.
For the most part, I only do the heavy singles when I am prepping for a meet (8 weeks out) and go for rep PR’s in the 3’s and 1’s weeks during my non-meet prep, with the occasional heavy single thrown in there when I’m close to a “milestone” (405 bench for example). This has worked pretty well, however, I’m going to start putting more heavy singles in next training block because I’ve struggled with them for my meet prep. Need to find the right balance there.
Wow this is fantastic! I have been using another random one I found online but after seeing this I’ll switch.
However, as OsakaNate said in page 2 of this thread - whenever I put in 2,5 as the kg increment every cycle it rounds up to 3kg’s… Did I download an earlier version of the spreadsheet or did you not fix this issue?
Thank you! smart man
[quote]VTBalla34 wrote:
I think the 3-5-1 PL setup is superior to the original 5-3-1. It allows you to basically set up your training as hard, medium, hard, easy. This fits my temperament very well. I like to hit it hard for a week, then the following week still do some work but be able to recover a bit, before hitting it hard again the following week. I have found this to be very effective and now run it year round.
For the most part, I only do the heavy singles when I am prepping for a meet (8 weeks out) and go for rep PR’s in the 3’s and 1’s weeks during my non-meet prep, with the occasional heavy single thrown in there when I’m close to a “milestone” (405 bench for example). This has worked pretty well, however, I’m going to start putting more heavy singles in next training block because I’ve struggled with them for my meet prep. Need to find the right balance there.
[/quote]
Sounds good to me. I think with me doing rep PR’s every week, beside the deload was taking a toll on me. Now, with this template I at least know I get one ‘medium’ week and I can mix it up with rep PRs and singles. I haven’t done a meet yet or plan on it for a good bit, I’m thinking rotating the cycles somehow wit rep PRs and singles.
How does your assistance work look? I plan on going back to keeping it simple, and probably implement BBB again with 1-2 exercises afterwards.
[quote]mattis wrote:
Wow this is fantastic! I have been using another random one I found online but after seeing this I’ll switch.
However, as OsakaNate said in page 2 of this thread - whenever I put in 2,5 as the kg increment every cycle it rounds up to 3kg’s… Did I download an earlier version of the spreadsheet or did you not fix this issue?
Thank you! smart man[/quote]
Are you one of the guys I e-mailed the spreadsheet to?
I have it set up for pounds and not kilograms, so it rounds to the nearest 0 or 5 increment. I love you guys and all, but I really don’t have the time nor inclination to go back and rework everything to operate in kilograms lol.
But if you go to each of the cells, you will see an “mround” function. The mround should go to 5 in every instance. You would just need to go into each cell and change that 5 to a 2.5 and you will be all set.
Cheers
[quote]S C 0 0 Z E wrote:
How does your assistance work look? I plan on going back to keeping it simple, and probably implement BBB again with 1-2 exercises afterwards.
[/quote]
I keep a pretty detailed training log on here that you can kinda look at if you are interested in my assistance work. Here is the link:
But basically, I almost always do the Big Assistance exercise JW outlined in 2nd Edition.
Bench-Incline
OHP-Floor Press
Deadlift-SSB Squat
Squat-SSB Good morning
Then a few other things, that I don’t feel guilty at all if I skip. I only use about a total of 14 exercises TOTAL in my training, so once the 8 from the main and big assitance lifts are taken into account, there are only about 6 remaining. DB Rows, Pullups, Ab Wheel, Face Pulls are pretty much it.
Perfect! Thanks so much.