5/3/1 Calculator

Squat – Week 1 – 5s

Cycle 3 | Original 1RM: 99.0 kg | Training Max: 99.1 kg
Previous Best AMRAP: 90.0 kg × 13 reps → Est. 1RM: 129.0 kg

5 reps @ 40% of TM 40.0 kg

5 reps @ 50% of TM 50.0 kg

3 reps @ 60% of TM 60.0 kg

Set 1: 65% of TM 65.0 kg

Set 2: 75% of TM 75.0 kg

Set 3 (AMRAP): 85% of TM 85.0 kg

→ To match previous (129.0 kg): 16 reps | To beat (+2.5kg): 16 reps

5 sets × 10 reps @ 50% of TM 50.0 kg

Week 2 Week 3 Week 4

Bench Deadlift OHP