5/3/1 Calculator
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Cycle 3
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Squat
Original 1RM: 99.0 kg | Est. 1RM: 129.0 kg
Week 1 – 5s
Week 2 – 3s
Week 3 – 5/3/1
Week 4 – Deload
Bench
Original 1RM: 77.0 kg | Est. 1RM: 103.5 kg
Week 1 – 5s
Week 2 – 3s
Week 3 – 5/3/1
Week 4 – Deload
Deadlift
Original 1RM: 127.0 kg | Est. 1RM: 179.2 kg
Week 1 – 5s
Week 2 – 3s
Week 3 – 5/3/1
Week 4 – Deload
OHP
Original 1RM: 52.0 kg | Est. 1RM: 75.0 kg
Week 1 – 5s
Week 2 – 3s
Week 3 – 5/3/1
Week 4 – Deload