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Input your Current 1RM's Here
Actual Training 1RM's
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Squat 1RM:60Squat 1RM:200
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Bench 1RM:80Bench 1RM:145
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Deadlift 1RM:100Deadlift 1RM:227.5
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How certain are you of your ability to perform these 1RMs on an average day of training?
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123
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I can only lift this weight when peaked or on a good training day.
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How many times per week on average during the past 12 weeks have you trained each competition lift?
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2x
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Have you increased your strength at this training frequency during the past 12 weeks?
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Yes
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How many days per week would you like to train?
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5 sessions per week
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From your planned start date, how many weeks out will you be from your competition or 1RM test?
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11 weeks
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Recommendations
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Recommended 1RM's:Lower your Current 1RMs by 3.75-5% 1RM
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Recommended Cycle:Use the STC 2x Training Frequency
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Recommended Start Phase & Week:Start your recommended training cycle during Week 2 of the Preparatory Phase 1 On-Season Program.
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