1RM

Goal 1RM

Deadlift
130
135

Bench
60
63

Squat
105
109

Cycle 1
Exercise
Deadlift

%
45%

Weight Total reps

61
50

Speed Deadlift

60%

81

Deadlift

90%

122

Kettlebell Swing

Sets
10

Reps
5

Rest

24

2 to 4

10

10

3 to 5

400

20

20

Pause Deadlift

75%

101

30

Deadlift

85%

115

20

10

Cycle 2
Deadlift

48%

64

50

10

Speed Deadlift

63%

84

24

2 to 4

Deadlift

92%

124

10

10

3 to 5

400

20

20

Kettlebell Swing
Pause Deadlift

78%

105

30

Deadlift

88%

118

20

10

Cycle 3
Deadlift

50%

68

50

10

Speed Deadlift

65%

88

24

Deadlift

95%

128

10

10

400

20

20

Kettlebell Swing

Pause Deadlift

80%

108

30

Deadlift

90%

122

20

10

Cycle 4
Deadlift

53%

71

50

10

Speed Deadlift

68%

91

24

Deadlift

97%

131

10

10

400

20

20

Kettlebell Swing
Pause Deadlift

83%

111

30

Deadlift

93%

125

20

10

Cycle 4
Deadlift

55%

74

50

10

Speed Deadlift

70%

95

24

Deadlift

100%

134

10

10

400

20

20

Kettlebell Swing
Pause Deadlift

85%

115

30

Deadlift

95%

128

20

10