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531 Excel Spreadsheet by Poteto v1.28

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Poteto updated his awesome Excel Spreadsheet for Jim Wendler’s 5/3/1.

Download: in xls or xlsx format

Update: Version 1.3 xls or xlsx

Version 1.28 Features:

  • Works with kg or lbs
  • Theoretical 1RM calculator
  • Choose your own increments per cycle
  • Re-order your workout and choose workout days
  • Rounding to the nearest multiple of your choice
  • Displays a full year’s worth of cycles in a readily printable format (1 cycle per page)
  • Statistics page with graphs to track your progress
  • Fully customizable
  • Free!
  • Boring But Big Schedule with custom percentages
  • Weekly 1RM

Screenshots: here
531 poteto spreadsheet cover

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

Comments

  2. Ksmontoya says

    Is it possible for someone to Re-up this spreadsheet, or to google docs.  Trying to find this spreadsheet everywhere, but its no longer available.

    Thank you

  3. Nazmul Junaid says

    When trying to download this I get “This file is currently set to private.”

  5. Miguelito Madarieta says

    awesome. thank you for this and all the other spread sheets made available in this site.

  6. Eriberto Mendez says

    Found this awesome spreadsheet thanks a lot for sharing. A great guide to start the program!

  7. Noamek says

    Thanks for the spreadsheet. Could you possibly add a column for assistance counted in the 5/3/1 percentages to the v1.3 ? I wanted to add cleans to it but im not so good with excel.

  8. Brett says

    When I input my numbers for Squat, Bench, Deadlift and Shoulder Press, it says “number invalid” .. All I did was input 315 for my squat and it gives me this ‘number invalid’ response. What could be the issue here?

  11. Mike says

    Really appreciate the spreadsheet but when i go to put in my numbers for lifts, it says invalid. Any help?

    • Gregor says

      You seem to have the same problem as Brett below. I just tried everything to confirm that all the functions work properly for me…

  12. darren says

    thanks for the spreadsheet, looks great!! how do i change settings to KG?
    or do i just change text in box? thanks

  16. Skill Bill says

    Hey, thank you for that great worksheet.
    What do i write if i miss a training day ?

  17. Skill Bill says

    Hey, thank you for that great worksheet.
    What do i write if i miss a training day ?

  18. houmanka says

    Thank you for this. I think there is an issue with the calculation. I might be wrong though.

    One Rep Max at the start of the week is calculated based on the very original Max Rep, which it doesn’t make sense. I think it needs to be calculated based on the last cycle effort on the 3rd week of that cycle.

    Here is an example:

    Sheet: Wendler’s 5-3-1
    Cycle 1:
    Column B4: 123 KG after the first cycle Week 3 ( Column H13 calculate at 111.18 KG )

    Now Cycle 2:
    Column B32: Calculated still based on the very start ( =B4+(Inputs!$B$12/C30) ) whereas it should be
    ( =H13+(Inputs!$B$12/C30) )

    So the B31 will be 122 KG 1Rep Max whereas in your formula it will be 134KG

    You might think why am I brought this up?

    Imagine 3 cycles in the 3rd week on that cycle you get only 2 in your squat and this could even get worse in the next Cycle. Based on your calculation one needs to increase the weight in the next Cycle which it doesn’t make sense, as the trend would prove this lifter is not progressing at a good paste.

    I think if the calculation changes a bit and it is based on your performance in the ( Column H ) one can get a more accurate representation of the performance.

    So if a lifter do good in the Column H, he will have will a better increase, and vice-versa

    I might be complete out of the line in here. I thought I bring it up and see what you guys are thinking.

    Cheers and again thank you for the Excel sheet it is awesome.

  21. Mac says

    Would be really cool to add a feature to set 2 or 3 days schedules as well. I tried to customize it but no luck so far. If anyone succeeded, please let me know how.