5/3/1 Calculator

OHP – Week 4 – Deload

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: 40% of TM 20.0 kg

Set 2: 50% of TM 25.0 kg

Set 3: 60% of TM 30.0 kg

Week 1 Week 2 Week 3

Squat Bench Deadlift