5/3/1 Calculator

Deadlift – Week 1 – 5s

Cycle 4 | Original 1RM: 127.0 kg | Training Max: 129.3 kg
Previous Best AMRAP: 107.5 kg × 20 reps → Est. 1RM: 179.2 kg

5 reps @ 40% of TM 52.5 kg

5 reps @ 50% of TM 65.0 kg

3 reps @ 60% of TM 77.5 kg

Set 1: 65% of TM 85.0 kg

Set 2: 75% of TM 97.5 kg

Set 3 (AMRAP): 85% of TM 110.0 kg

→ To match previous (179.2 kg): 19 reps | To beat (+2.5kg): 20 reps

5 sets × 10 reps @ 50% of TM 65.0 kg

Week 2 Week 3 Week 4

Squat Bench OHP