5/3/1 Calculator

OHP – Week 3 – 5/3/1

Cycle 3 | Original 1RM: 52.0 kg | Training Max: 51.8 kg
Previous Best AMRAP: 45.0 kg × 20 reps → Est. 1RM: 75.0 kg

5 reps @ 40% of TM 20.0 kg

5 reps @ 50% of TM 25.0 kg

3 reps @ 60% of TM 30.0 kg

Set 1: 75% of TM 40.0 kg

Set 2: 85% of TM 45.0 kg

Set 3 (AMRAP): 95% of TM 50.0 kg

→ To match previous (75.0 kg): 15 reps | To beat (+2.5kg): 16 reps

5 sets × 10 reps @ 50% of TM 25.0 kg

Week 1 Week 2 Week 4

Squat Bench Deadlift