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Reps Current Squat Max Current Bench Press Max Current Deadlift Max Current Military Press Max

*This calculator will to the nearest 5 lb/kg.


12 12 12 12

Weight
250 200 300 125

Calc 1RM
350 280 420 175

Reps Previous Squat Max Previous Bench Press Max Previous Deadlift Max Previous Military Press Max
0 0 0 0

Weight
0 0 0 0

1RM
0 0 0 0

Instructions

Fill in the yellow areas with the requested information. "Which Weight?" is a dropdown to choo cycles off of. Simple eh? The previous section is just used to keep track of the previous cycle.

Changelog 08.20.2012 - Corrrected error when picking prev. cycle (added weights)
05.27.2012 - Corrected military press weights on cycle 3 06.20.2012 - Corrected formula error. Added Stats page.

Actual Max
345 265 365 125

Previous Cycle

Which Weight?

5/3/1 Max
315 240 330 115

300 Actual Max 260 Actual Max 320 Actual Max 110 Actual Max

Actual Max
0 0 0 0

5/3/1 Max
0 0 0 0

Weight?" is a dropdown to choose which weight you want to base the ep track of the previous cycle.

added weights)

Mesocycle 1
Week 1
Squat 315 Reps 5 5 5+ 240 Reps 5 5 5+ 330 Reps 5 5 5+ 115 Reps 5 5 5+ Weight 205 240 270 Weight 160 180 205 Weight 215 250 285 Weight 75 90 100 Actual Reps 5 5 Actual Reps 5 5 Actual Reps 5 5 Actual Reps 5 5 Calculated 1RM 239 280 Calculated 1RM 187 210 Calculated 1RM 251 292 Calculated 1RM 87 105 -

Week 2
Squat 315 Reps 3 3 3+ 240 Reps 3 3 3+ 330 Reps 3 3 3+ 115 Reps 3 3 3+ Weight 225 255 285 Weight 170 195 220 Weight 235 265 300 Weight 85 95 105 Actual Reps 3 3 Actual Reps 3 3 Actual Reps 3 3 Actual Reps 3 3 Calculated 1RM 247 280 Calculated 1RM 187 214 Calculated 1RM 258 291 Calculated 1RM 93 104 -

Bench Press

Bench Press

Deadlift

Deadlift

Military Press

Military Press

Mesocycle 2
Week 1
Squat 325 Reps 5 5 5+ 245 Reps 5 5 5+ 340 Reps 5 5 5+ 120 Reps 5 5 Weight 215 245 280 Weight 160 185 210 Weight 225 255 290 Weight 80 90 Actual Reps 5 5 Actual Reps 5 5 Actual Reps 5 5 Actual Reps 5 5 Calculated 1RM 251 286 Calculated 1RM 187 216 Calculated 1RM 262 297 Calculated 1RM 93 105

Week 2
Squat 325 Reps 3 3 3+ 245 Reps 3 3 3+ 340 Reps 3 3 3+ 120 Reps 3 3 Weight 230 260 295 Weight 175 200 225 Weight 240 275 310 Weight 85 100 Actual Reps 3 3 Actual Reps 3 3 Actual Reps 3 3 Actual Reps 3 3 Calculated 1RM 253 286 Calculated 1RM 192 220 Calculated 1RM 264 302 Calculated 1RM 93 110

Bench Press

Bench Press

Deadlift

Deadlift

Military Press

Military Press

5+

105

3+

110

Mesocycle 3
Week 1
Squat 335 Reps 5 5 5+ 250 Reps 5 5 5+ 350 Reps 5 5 5+ 125 Reps 5 5 5+ Weight 220 255 285 Weight 165 190 215 Weight 230 265 300 Weight 85 95 110 Actual Reps 5 5 Actual Reps 5 5 Actual Reps 5 5 Actual Reps 5 5 Calculated 1RM 257 297 Calculated 1RM 192 222 Calculated 1RM 268 309 Calculated 1RM 99 111 -

Week 2
Squat 335 Reps 3 3 3+ 250 Reps 3 3 3+ 350 Reps 3 3 3+ 125 Reps 3 3 3+ Weight 235 270 305 Weight 175 200 225 Weight 245 280 315 Weight 90 100 115 Actual Reps 3 3 Actual Reps 3 3 Actual Reps 3 3 Actual Reps 3 3 Calculated 1RM 258 297 Calculated 1RM 192 220 Calculated 1RM 269 308 Calculated 1RM 99 110 -

Bench Press

Bench Press

Deadlift

Deadlift

Military Press

Military Press

Mesocycle 4
Week 1
Squat 345 Reps 5 5 5+ 255 Reps 5 5 5+ 360 Reps 5 5 5+ 130 Reps 5 Weight 225 260 295 Weight 170 195 220 Weight 235 270 310 Weight 85 Actual Reps 5 5 Actual Reps 5 5 Actual Reps 5 5 Actual Reps 5 Calculated 1RM 262 303 Calculated 1RM 198 227 Calculated 1RM 274 315 Calculated 1RM 99

Week 2
Squat 345 Reps 3 3 3+ 255 Reps 3 3 3+ 360 Reps 3 3 3+ 130 Reps 3 Weight 245 280 315 Weight 180 205 230 Weight 255 290 325 Weight 95 Actual Reps 3 3 Actual Reps 3 3 Actual Reps 3 3 Actual Reps 3 Calculated 1RM 269 308 Calculated 1RM 198 225 Calculated 1RM 280 319 Calculated 1RM 104

Bench Press

Bench Press

Deadlift

Deadlift

Military Press

Military Press

5 5+

100 115

5 -

117

3 3+

105 120

3 -

115

Week 3
Squat 315 Reps 5 3 1+ 240 Reps 5 3 1+ 330 Reps 5 3 1+ 115 Reps 5 3 1+ Weight 240 270 300 Weight 180 205 230 Weight 250 285 315 Weight 90 100 110 Actual Reps 5 3 Actual Reps 5 3 Actual Reps 5 3 Actual Reps 5 3 Calculated 1RM 280 297 Calculated 1RM 210 225 Calculated 1RM 292 313 Calculated 1RM 105 110 -

Week 4 [DELOAD]
Squat 315 Reps 5 5 5 240 Reps 5 5 5 330 Reps 5 5 5 115 Reps 5 5 5 Weight 130 160 190 Weight 100 120 145 Weight 135 165 200 Weight 50 60 70 Actual Reps 5 5 5 Actual Reps 5 5 5 Actual Reps 5 5 5 Actual Reps 5 5 5 Calculated 1RM N/A N/A N/A Calculated 1RM N/A N/A N/A Calculated 1RM N/A N/A N/A Calculated 1RM N/A N/A N/A

Bench Press

Bench Press

Deadlift

Deadlift

Military Press

Military Press

Week 3
Squat 325 Reps 5 3 1+ 245 Reps 5 3 1+ 340 Reps 5 3 1+ 120 Reps 5 3 Weight 245 280 310 Weight 185 210 235 Weight 255 290 325 Weight 60 105 Actual Reps 5 3 Actual Reps 5 3 Actual Reps 5 3 Actual Reps 5 3 Calculated 1RM 286 308 Calculated 1RM 216 231 Calculated 1RM 297 319 Calculated 1RM 70 115

Week 4 [DELOAD]
Squat 325 Reps 5 5 5 245 Reps 5 5 5 340 Reps 5 5 5 120 Reps 5 5 Weight 130 165 195 Weight 100 125 150 Weight 140 170 205 Weight 50 60 Actual Reps 5 5 5 Actual Reps 5 5 5 Actual Reps 5 5 5 Actual Reps 5 5 Calculated 1RM N/A N/A N/A Calculated 1RM N/A N/A N/A Calculated 1RM N/A N/A N/A Calculated 1RM N/A N/A

Bench Press

Bench Press

Deadlift

Deadlift

Military Press

Military Press

1+

115

75

5 N/A

Week 3
Squat 335 Reps 5 3 1+ 250 Reps 5 3 1+ 350 Reps 5 3 1+ 125 Reps 5 3 1+ Weight 255 285 320 Weight 190 215 240 Weight 265 300 335 Weight 95 110 120 Actual Reps 5 3 Actual Reps 5 3 Actual Reps 5 3 Actual Reps 5 3 Calculated 1RM 297 313 Calculated 1RM 222 236 Calculated 1RM 309 330 Calculated 1RM 111 121 -

Week 4 [DELOAD]
Squat 335 Reps 5 5 5 250 Reps 5 5 5 350 Reps 5 5 5 125 Reps 5 5 5 Weight 135 170 205 Weight 100 125 150 Weight 140 175 210 Weight 50 65 75 Actual Reps 5 5 5 Actual Reps 5 5 5 Actual Reps 5 5 5 Actual Reps 5 5 5 Calculated 1RM N/A N/A N/A Calculated 1RM N/A N/A N/A Calculated 1RM N/A N/A N/A Calculated 1RM N/A N/A N/A

Bench Press

Bench Press

Deadlift

Deadlift

Military Press

Military Press

Week 3
Squat 345 Reps 5 3 1+ 255 Reps 5 3 1+ 360 Reps 5 3 1+ 130 Reps 5 Weight 260 295 330 Weight 195 220 245 Weight 270 310 345 Weight 100 Actual Reps 5 3 Actual Reps 5 3 Actual Reps 5 3 Actual Reps 5 Calculated 1RM 303 324 Calculated 1RM 227 242 Calculated 1RM 315 341 Calculated 1RM 117

Week 4 [DELOAD]
Squat 345 Reps 5 5 5 255 Reps 5 5 5 360 Reps 5 5 5 130 Reps 5 Weight 140 175 210 Weight 105 130 155 Weight 145 180 220 Weight 55 Actual Reps 5 5 5 Actual Reps 5 5 5 Actual Reps 5 5 5 Actual Reps 5 Calculated 1RM N/A N/A N/A Calculated 1RM N/A N/A N/A Calculated 1RM N/A N/A N/A Calculated 1RM N/A

Bench Press

Bench Press

Deadlift

Deadlift

Military Press

Military Press

3 1+

115 125

3 -

126

5 5

65 80

5 N/A 5 N/A

Mesocycle 1
Best Squat Best Bench Press Best Deadlift Best Military Press 0 0 0 0
1 1 1

Mesocycle 2
Best Squat Best Bench Press Best Deadlift Best Military Press 0 0 0 0

1 1 1

Mesocycle 3
Best Squat Best Bench Press Best Deadlift Best Military Press 0 0 0 0

0 0 0

Mesocycle 4
Best Squat Best Bench Press Best Deadlift Best Military Press 0 0 0 0

0 0

Progress Tracking (1RM)

Squat Bench Deadlift Military Press