WENDLER SPREADSHEET
Comments
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
$
%
123
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
ABCDEFGHI
1
I.C.A. SUPPLEMENTAL STRENGTH TRAINING (WENDLER)
2
** MEMBERS - ONLY CHANGE BLUE CELLS **
3
NameSabolWendler Cycle ***1
4
Start DateMaxes Reset (date)9/1/17
5
6
Lifts:1 RM*NOTES:
7
Deadlift315* Enter your training max - not your competition max
8
Shoulder Press155** On the 3rd set of each lift, do the number of reps listed or,
9
Back Squat270for additional strength benefit, go for max reps
10
Bench Press160*** After Month 2, retest maxes before starting a new cycle
11
12
MONTH 1Week 1Week 2Week 3Week 4 (Deload)
13
RepsWeightRepsWeightRepsWeightRepsWeight
14
Deadlift5215323052155115
15
5230324532455145
16
5**2453**2601**2705175
17
Shoulder Press510531155105560
18
511531203120570
19
5**1203**1301**135585
20
Back Squat5185319551855100
21
5195321032105125
22
5**2103**2201**2355150
23
Bench Press511031205110560
24
512031253125575
25
5**1253**1301**140590
26
27
28
MONTH 2Week 1Week 2Week 3Week 4 (Deload)
29
RepsWeightRepsWeightRepsWeightRepsWeight
30
Deadlift5225324052255125
31
5240325532555155
32
5**2553**2701**2805185
33
Shoulder Press511031205110560
34
512031253125575
35
5**1253**1351**140590
36
Back Squat5190320551905105
37
5205322532205130
38
5**2203**2301**2455155
39
Bench Press511531205115560
40
512031303130575
41
5**1303**1351**145590
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
 
 
 
Wendler Cycle 1
Copy of Wendler Cycle 1
Copy of Copy of Wendler Cycle 1
Sheet2
Sheet1