5/3/1 Calculator

Bench – Week 1 – 5s

Cycle 3 | Original 1RM: 77.0 kg | Training Max: 74.3 kg
Previous Best AMRAP: 67.5 kg × 16 reps → Est. 1RM: 103.5 kg

5 reps @ 40% of TM 30.0 kg

5 reps @ 50% of TM 37.5 kg

3 reps @ 60% of TM 45.0 kg

Set 1: 65% of TM 47.5 kg

Set 2: 75% of TM 55.0 kg

Set 3 (AMRAP): 85% of TM 62.5 kg

→ To match previous (103.5 kg): 20 reps | To beat (+2.5kg): 21 reps

5 sets × 10 reps @ 50% of TM 37.5 kg

Week 2 Week 3 Week 4

Squat Deadlift OHP