5/3/1 Calculator

Squat – Week 3 – 5/3/1

Cycle 4 | Original 1RM: 99.0 kg | Training Max: 104.1 kg
Previous Best AMRAP: 95.0 kg × 12 reps → Est. 1RM: 133.0 kg

5 reps @ 40% of TM 42.5 kg

5 reps @ 50% of TM 52.5 kg

3 reps @ 60% of TM 62.5 kg

Set 1: 75% of TM 77.5 kg

Set 2: 85% of TM 87.5 kg

Set 3 (AMRAP): 95% of TM 100.0 kg

→ To match previous (133.0 kg): 10 reps | To beat (+2.5kg): 11 reps

5 sets × 10 reps @ 50% of TM 52.5 kg

Week 1 Week 2 Week 4

Bench Deadlift OHP