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Velcropop's 5/3/1 Calculator

1RM Calculator
Exercise
Squat
Deadlift
Bench
Press

Unit of Mass
Input "kg" OR "lb" below:
kg
Constants:
0.25
2.50

Weight Lifted Reps Performed Predicted 1RM


245.00
8
304.25
286.00
3
302.75
185.00
6
214.75
125.00
6
145.25

Desired Mesocycle Weight Increase


Exercise
Squat
Deadlift
Bench
Press

Weight
10.00
15.00
5.00
5.00

Avg. Increase
3.18%
4.73%
2.28%
3.33%

Mesocycle RMs
Cycle #1
273.75
272.50
193.25
130.75

Cycle #2
282.75
286.00
197.75
135.25

Cycle #3
291.75
299.50
202.25
139.75

Cycle #4
300.75
313.00
206.75
144.25

Velcropop's 5/3/1 Cycle #1


C1M1
Exercise
Squat

Deadlift

Bench

Press

Weight
177.5
205.0
232.5
177.5
205.0
232.5
125.0
145.0
165.0
85.0
97.5
110.0

C1M2
Reps
x 5
x 5
x 5+
x 5
x 5
x 5+
x 5
x 5
x 5+
x 5
x 5
x 5+

Exercise
Squat

Deadlift

Bench

Press

Rep Records
Squat
Deadlift
Bench
Press

232.5
232.5
165.0
110.0

Weight
192.5
220.0
247.5
190.0
217.5
245.0
135.0
155.0
175.0
92.5
105.0
117.5

C1M3
Reps
x 3
x 3
x 3+
x 3
x 3
x 3+
x 3
x 3
x 3+
x 3
x 3
x 3+

Exercise
Squat

Deadlift

Bench

Press

Rep Records
x
x
x
x

Squat
Deadlift
Bench
Press

247.5
245.0
175.0
117.5

Weight
205.0
232.5
260.0
205.0
232.5
260.0
145.0
165.0
182.5
97.5
110.0
125.0

C1M4
Reps
x 5
x 3
x 1+
x 5
x 3
x 1+
x 5
x 3
x 1+
x 5
x 3
x 1+

Rep Records
x
x
x
x

Squat
Deadlift
Bench
Press

260.0
260.0
182.5
125.0

Exercise
Squat

Deadlift

Bench

Press

Weight
110.0
137.5
165.0
110.0
137.5
162.5
77.5
97.5
115.0
52.5
65.0
77.5

N/A
x
x
x
x

This is a
REST microcyle.

Reps
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6

Velcropop's 5/3/1 Cycle #2


C2M1
Exercise
Squat

Deadlift

Bench

Press

Weight
185.0
212.5
240.0
185.0
215.0
242.5
127.5
147.5
167.5
87.5
102.5
115.0

C2M2
Reps
x 5
x 5
x 5+
x 5
x 5
x 5+
x 5
x 5
x 5+
x 5
x 5
x 5+

Exercise
Squat

Deadlift

Bench

Press

Rep Records
Squat
Deadlift
Bench
Press

240.0
242.5
167.5
115.0

Weight
197.5
225.0
255.0
200.0
230.0
257.5
137.5
157.5
177.5
95.0
107.5
122.5

C2M3
Reps
x 3
x 3
x 3+
x 3
x 3
x 3+
x 3
x 3
x 3+
x 3
x 3
x 3+

Exercise
Squat

Deadlift

Bench

Press

Rep Records
x
x
x
x

Squat
Deadlift
Bench
Press

255.0
257.5
177.5
122.5

Weight
212.5
240.0
267.5
215.0
242.5
272.5
147.5
167.5
187.5
102.5
115.0
127.5

C2M4
Reps
x 5
x 3
x 1+
x 5
x 3
x 1+
x 5
x 3
x 1+
x 5
x 3
x 1+

Rep Records
x
x
x
x

Squat
Deadlift
Bench
Press

267.5
272.5
187.5
127.5

Exercise
Squat

Deadlift

Bench

Press

Weight
112.5
142.5
170.0
115.0
142.5
172.5
80.0
100.0
117.5
55.0
67.5
80.0

N/A
x
x
x
x

This is a
REST microcycle.

Reps
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6

Velcropop's 5/3/1 Cycle #3


C3M1
Exercise
Squat

Deadlift

Bench

Press

Weight
190.0
220.0
247.5
195.0
225.0
255.0
132.5
152.5
172.5
90.0
105.0
120.0

C3M2
Reps
x 5
x 5
x 5+
x 5
x 5
x 5+
x 5
x 5
x 5+
x 5
x 5
x 5+

Exercise
Squat

Deadlift

Bench

Press

Rep Records
Squat
Deadlift
Bench
Press

247.5
255.0
172.5
120.0

Weight
205.0
232.5
262.5
210.0
240.0
270.0
142.5
162.5
182.5
97.5
112.5
125.0

C3M3
Reps
x 3
x 3
x 3+
x 3
x 3
x 3+
x 3
x 3
x 3+
x 3
x 3
x 3+

Exercise
Squat

Deadlift

Bench

Press

Rep Records
x
x
x
x

Squat
Deadlift
Bench
Press

262.5
270.0
182.5
125.0

Weight
220.0
247.5
277.5
225.0
255.0
285.0
152.5
172.5
192.5
105.0
120.0
132.5

C3M4
Reps
x 5
x 3
x 1+
x 5
x 3
x 1+
x 5
x 3
x 1+
x 5
x 3
x 1+

Rep Records
x
x
x
x

Squat
Deadlift
Bench
Press

277.5
285.0
192.5
132.5

Exercise
Squat

Deadlift

Bench

Press

Weight
117.5
145.0
175.0
120.0
150.0
180.0
80.0
100.0
122.5
55.0
70.0
85.0

N/A
x
x
x
x

This is a
REST microcycle.

Reps
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6

Velcropop's 5/3/1 Cycle #4


C4M1
Exercise
Squat

Deadlift

Bench

Press

Weight
195.0
225.0
255.0
202.5
235.0
265.0
135.0
155.0
175.0
95.0
107.5
122.5

C4M2
Reps
x 5
x 5
x 5+
x 5
x 5
x 5+
x 5
x 5
x 5+
x 5
x 5
x 5+

Exercise
Squat

Deadlift

Bench

Press

Rep Records
Squat
Deadlift
Bench
Press

255.0
265.0
175.0
122.5

Weight
210.0
240.0
270.0
220.0
250.0
282.5
145.0
165.0
185.0
100.0
115.0
130.0

C4M3
Reps
x 3
x 3
x 3+
x 3
x 3
x 3+
x 3
x 3
x 3+
x 3
x 3
x 3+

Exercise
Squat

Deadlift

Bench

Press

Rep Records
x
x
x
x

Squat
Deadlift
Bench
Press

270.0
282.5
185.0
130.0

Weight
225.0
255.0
285.0
235.0
265.0
297.5
155.0
175.0
197.5
107.5
122.5
137.5

C4M4
Reps
x 5
x 3
x 1+
x 5
x 3
x 1+
x 5
x 3
x 1+
x 5
x 3
x 1+

Rep Records
x
x
x
x

Squat
Deadlift
Bench
Press

285.0
297.5
197.5
137.5

Exercise
Squat

Deadlift

Bench

Press

Weight
120.0
150.0
180.0
125.0
157.5
187.5
82.5
102.5
125.0
57.5
72.5
87.5

N/A
x
x
x
x

This is a
REST microcycle.

Reps
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6
x 6