5/3/1 Calculator

Deadlift – Week 1 – 5s

Cycle 3 | Original 1RM: 127.0 kg | Training Max: 124.3 kg
Previous Best AMRAP: 107.5 kg × 20 reps → Est. 1RM: 179.2 kg

5 reps @ 40% of TM 50.0 kg

5 reps @ 50% of TM 62.5 kg

3 reps @ 60% of TM 75.0 kg

Set 1: 65% of TM 80.0 kg

Set 2: 75% of TM 92.5 kg

Set 3 (AMRAP): 85% of TM 105.0 kg

→ To match previous (179.2 kg): 21 reps | To beat (+2.5kg): 22 reps

5 sets × 10 reps @ 50% of TM 62.5 kg

Week 2 Week 3 Week 4

Squat Bench OHP