Operator Template

Lift 3 times a week, retest every 6-12 weeks

Cluster Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Sets X Reps @ 1RM% 3x5 @ 70% 3x5 @ 80% 3x3 @ 90% 3x5 @ 75% 3x5 @ 85% 3x2 @ 95%

Bench 133.8 152.9 172.1 143.4 162.5 181.6

Squat 112.1 128.1 144.2 120.1 136.1 152.2
W. Pull ups 0.0 0.0 0.0 0.0 0.0 0.0
Deadlift 143.5 164.0 184.5 153.8 174.3 194.8

1 Rep Max Calculator

Weight Reps
Cluster Lifted 70% 75% 80% 85% 90% 95%
Lifted
Bench 185 1.0 133.8 143.4 152.9 162.5 172.1 181.6
Squat 155 1.0 112.1 120.1 128.1 136.1 144.2 152.2
W. Pull ups 0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Deadlift 205 0.0 143.5 153.8 164.0 174.3 184.5 194.8

Only Edit Portions Hightlighted in yellow to maintain the formulas.