Disclaimer: Credit Goes To Jim For Creating 5/3/1
Jim Wendler's 5/3/1I made a simple spreadsheet for you guys.
Notes:
1. Simply input the values to determine your working max.
a) If you know your 1rm or the weight where you plateaued, insert it in the 1rm calculator for the big 4 (You may change the exercises depending on what you do)
b) If you don't know your 1rm, you may estimate it on the 5th row: 1) number of reps; 2) what weight it is; and it'll solve it for you. (you may edit it to .85 or lower if you choose to do so, I set it at .9)
2. When you're done with step one, copy the values given in the corresponding big four besides the heading max from week one to four.
3. Edit the numbers given in the manual conversion; so you won't have trouble when listing it down in your journal to go to the gym. (The sample is in kg, but you may change it as you deem fit.)
4. The Repetition Goal is your challenge you need to break in order for you to increase the weight after the cycle. (The sample is in kg, and I set it where the end total is greater than the working weight by 2.5 kg) Experiment with the number of reps for yourself.
You'll like this, if the number of reps is not enough, it'll say False, but if you've achieved a certain number of reps which allows you to overcome your 1rm or estimated 1rm it'll say true. However, I do suggest that the value should at least be 2.5 kg more than your original 1rm or estimated 1rm at the end of the cycle before you add weight.
5. Why I added a repetition estimate. It's because as you go through the cycle, you may or may not be able to execute more number of reps when you increase the weight based on the percentage. If that happens, you observe the number of reps you did on each week and see if you were able to improve your 1rm or estimated 1rm.
6. Have fun and feel free to play with the spreadsheet. You can design your own based on this template. You can use it for rest-pause/heavy singles/ etc. (if you change the computation, it's no longer 5/3/1 but something that's a product of your experience/imagination/experiment etc. I recommend you use it for the big 3 (squats/deadlifts/bench press) or (Snatch/Clean and jerk/Front squats) or (weighted chins/dips and squats) or your own design.
7. This spreadsheet is useless if you don't work hard whereby you actually put effort in doing the exercises, eat a balanced meal, and rest properly. Ask yourself what's the best way to get results and design your workout based on such. Whatever it is you choose to do, do so religiously. It may be once a week, twice a week, or more. Best of luck.
-merc
Pm me if you have questions.
Excel Download Link