My Lifts

Ratio To
Weight Ratio (Avg. Go (Avg.
Recent Recent Recent Recent Lifetime to Go Recent of BW and of BW
Movement Weight Reps RPE e1RM PR e1RM PR for PR Ratio WCS) and WCS)
Dips 285 4 8 340.0 387.5 50.0 1.25 1.14 -0.11
Chins 223 3 8 257.5 310.0 55.0 0.94 0.92 -0.03
Squat 300 6 7 392.5 465.0 75.0 1.44 1.45 0.00
Bench 197.5 3 7.5 232.5 267.5 37.5 0.85 0.99 0.14
Deadlift 365 4 7 450.0 450.0 2.5 1.65 1.61 -0.05
Press/PBN 135 1 8 147.5 172.5 27.5 0.54 0.65 0.11
Barbell Curl 60 11 7.5 95.0 117.5 25.0 0.35 0.48 0.13
Toes-to-Bar 221.7 4 8 265.0 272.5 10.0 0.97 0.77 -0.20
Actual Rep PR's
Press Bench Squat Deadlift

1 YR. (9/12/20)
1YR. 1YR. 1YR.
Every Day Max
EDM EDM EDM
(90%) Mid-July
135 225 350 370 2011 PR's
Reps Weight Reps Weight Reps Weight Reps Weight Squat 220
1 165 1 255 1 410 1 415 Bench 165
2 155 2 252.5 2 410 2 405 Deadlift 260
3 152.5 3 240 3 410 3 390 PL Total 645
4 147.5 4 232.5 4 405 4 370
5 147.5 5 230 5 405 5 365 Press 120
6 142.5 6 215 6 360 6 345
7 140 7 215 7 355 7 330

8 137.5 8 212.5 8 340 8 325

9 135 9 205 9 330 9 315 Squat

10 125 10 200 10 305 10 315 Bench
11 125 11 180 11 290 11 315 Deadlift
12 115 12 180 12 290 12 315 PL Total
13 105 13 165 13 275 13 290
14 105 14 165 14 275 14 290 Press
15 95 15 155 15 275 15 290
16 95 16 155 16 275 16

17 65 17 155 17 225 17

18 65 18 135 18 225 18
19 65 19 135 19 225 19
20 65 20 135 20 225 20
Solve for 1RM d=b*0.3*c+b Weight Reps 1RM 90% of 1RM
Example 225 10 293 405 5 465 420
Solve for Reps c = (d - b) / (0.0333b)
Example 225 10 293 218 6 258 6
Solve for Rep
Weight b = d / (0.0333c + 1)
Example 225 10 293 160 3 175 144

Volume PRs
Dips Reps 1 2 3 4 5 6 7 8
Sets 1 285 285 285 285 275 275 275 275
2 285 285 285 285 262 262 262 262
3 285 285 285 285 262 262 262 262
4 265 265 265.00 265 223 220 220 197
5 222 222 222.00 222 222 220 220
6 222 222 222.00 222 222 219 219
7 199 199
8 199 199
9 199 199
10

Chin-Ups Reps 1 2 3 4 5 6 7 8
Sets 1 233.3 233 233.30 233.3 233.3 231.3
2 233.3 233 233.30 233.3 231
3 233.3 233 233.30 233.3 231
4 232.2 232 232.20 232.2 231
5 232.1 232 232.10
6
7
8
9
10

Squat Reps 1 2 3 4 5 6 7 8
Sets 1 410 410 410.00 405 405 360 355 340
2 365 365 365.00 365 365 325 300 287.5
3 365 365 365.00 365 365 325 300 275
4 320 320 320.00 320 320 135 135 135
5 320 320 320.00 320 320 135 135 135
6 315 315 315.00
7
8
9
10

Bench Reps 1 2 3 4 5 6 7 8
Sets 1 255 253 240.00 232.5 230 215 215 212.5
2 250 240 235.00 220 220 212.5 187.5 187.5
3 250 235 235.00 220 220 212.5 187.5 187.5
4 250 205 205.00 205 205
5 250 205 205.00 205 205
6
7
8
9
10

Deadlift Reps 1 2 3 4 5 6 7 8
Sets 1 415 405 390.00 370 365 345 330 325
2 390 390 390.00 360 342.5 342.5 330 310
3 375 375 360.00 360 342.5 342.5 325 310
4 360 360 360.00 360 275 185 185 185
5 335 335 325.00 275 275 185 185 185
6 335 335 315.00 275 275
7 180 180
8 180 180
9 180 180
10 180 180

Press Reps 1 2 3 4 5 6 7 8
Sets 1 165 155 152.50 147.5 147.5 142.5 140 137.5
2 155 155 152.50 147.5 140 110 110 110
3 155 155 140.00 140 140 107.5 105 100
4 132.5 133 132.50 132.5 132.5 105 105
5 132.5 133 132.50 132.5 132.5
6
7
8
9
10

Curls Reps 1 2 3 4 5 6 7 8
Sets 1 80 80 80.00 80 80 80 80 80
2 80 80 80.00 80 80 80 80 80
3 75 75 75.00 75 75 75 75 75
4 67.5 68 67.50 67.5 67.5 67.5 67.5 67.5
5 50 50 50.00 50 50 50 50 50
6 40 40 40.00 40 40 40 40 40
7
8
9
10
Toes-to-Bar Reps 1 2 3 4 5 6 7 8
Sets 1 225.8 226 225.80 221.7
2 225.8 226 225.80 221.7
3 225.8 226 225.80
4 223 223 223.00
5
6
7
8
9
10
 Bodyweight Multiple Goals "What Constitutes Strong" (WC

BW % of Goal Ratio To
Bodyweight Multiple 1RM Ratio (BW) Go (BW) Weight Rep 1RM
+90 for 10 405 1.2 84% -0.07 BW +200 10 545
+45 for 10 345 1.0 75% 0.06 BW +100 10 415
2 440 1.3 89% -0.16 500 20 800
1.5 330 1.0 70% 0.11 315 20 505
220
2.5 550 1.6 82% -0.05 500 20 800
1 220 0.6 67% 0.10 315 1 325
0.75 165 0.5 58% 0.13 185 10 240
BWx10 290 0.8 91% -0.13 BW 20 350

USAPL Totals

Current Plates
Everyday Weight (3, 2, 4 Weight to Weight Weight
Last PR Max Class V to Go and 1) Go 1/2 Ton to Go Class IV to Go
465 350 310 -40 315 -35 370 20 370 20
268 225 200 -25 225 0 240 15 240 15
450 370 330 -40 405 35 390 20 390 20
1183 945 842 -103 945 0 1000 55 1001 56

173 135 120 -15 135 0 145 10 145 10

Plates
Recent (3, 2, 4 Weight Weight
1RM and 1) 1/2 Ton to Go Class IV to Go
393 315 -78 365 -28 365 -28
233 225 -8 215 -18 215 -18
450 405 -45 420 -30 420 -30
1075 945 -130 1000 -75 1001 -74

148 135 -13 135 -13 135 -13

Kilo
Plates
Bar + Coll
Red
Blue
 Total in Lbs.
Weight Reps RPE e1RM
80 6 6 108

Volume PRs
9 10 11 12 13 14 15 16 17 18
258 258 258 253 231 230 230 230 230 229
258 258 258 253
258 258 258 226

9 10 11 12 13 14 15 16 17 18

9 10 11 12 13 14 15 16 17 18
330 305 290 290 275 275 275 275 225 225
287.5 287.5 287.5 287.5
275 250
135 135
135 135

9 10 11 12 13 14 15 16 17 18
 205 200 180 180 165 165 155 155 155 135
187.5 177.5 177.5 177.5
187.5 165

9 10 11 12 13 14 15 16 17 18
315 315 315 315 290 290 290
307.5 307.5 307.5 307.5
300 300
185 185
185 185

9 10 11 12 13 14 15 16 17 18
135 125 125 115 105 105 95 95 65 65
100 100
100 100

9 10 11 12 13 14 15 16 17 18
75 75 75 70 70 65 65 65 60 60
75 75 75 70 70 45 45 45 45 45
75 75 75 65 40 40 40 40 40 40
67.5 67.5 50 50 40 40 40 40 40 40
50 50 40 40 40 40 40 30 30 30
40 40
9 10 11 12 13 14 15 16 17 18
hat Constitutes Strong" (WCS)

WCS % of Ratio To
(20,10,1 Goal Go
Ratio ) RM (WCS) (WCS)
1.1 260 62% -0.15
0.8 200 62% -0.11
1.6 245 49% 0.17
1.0 145 46% 0.16
1.6 280 56% -0.04
0.7 145 45% 0.11
0.5 75 40% 0.13
0.7 165 76% -0.27

USAPL Totals (Raw 231.5lb./105.2kg Class)

kg
Plates Plates
(3, 2, 4, Weight Weight (4, 3, 5 Weight Weight to Weight to kg Plates
1) to Go Class III to Go and 2) to Go Class II Go Class I Go (4, 3, 5, 2)
385 35 435 85 405 55 500 150 535 185 495
275 50 280 55 315 90 320 95 345 120 385
495 125 460 90 495 125 530 160 565 195 605
1155 210 1175 230 1215 270 1351 406 1444 499 1485

165 30 170 35 225 90 195 60 205 70 275

kg
Plates Plates
(3, 2, 4, Weight Weight (4, 3, 5 Weight Weight to
1) to Go Class III to Go and 2) to Go Class II Go
385 -8 430 38 405 13 495 103
275 43 255 23 315 83 290 58
495 45 490 40 495 45 565 115
1155 80 1175 100 1215 140 1351 276

165 18 160 13 225 78 185 38

1
Red/1Bl 2 Reds/1 3 Reds/1 4 Reds/ 1
Lbs. 1 Blue 1 Red ue 2 Reds Blue 3 Reds Blue 4 Reds Blue 5 Reds
55 55 55 55 55 55 55 55 55 55 55
55 110 110 220 220 330 330 440 440 550
44 88 88 88 88 88
Total in Lbs. 143 165 253 275 363 385 473 495 583 605

19 20
228 228

19 20

19 20
225 225

19 20
135 135

19 20

19 20
65 65

19 20
45 45
45 45
40 40
40 40
30 30
19 20
Weight to Weight to Weight to Weight to
Go Master Go Elite Go 1 Ton Go
145 595 245 625 275 740 390
160 380 155 400 175 475 250
235 630 260 660 290 785 415
540 1603 658 1684 739 2000 1055

140 230 95 240 105 285 150

Movement Recent / Last Lowest
Family Movement Weight Rep 1RM Ratio

Bench Dips 230 20 645 135.8%

Dips Dips 285 4 340 100.0%
Paused Dips 223 8 328 93.4%
Decline Cambered Swiss Bar Bench 120 10 185 48.9%
Rope Pushdowns (Dips Acc.) 40 15 80 21.9%

Inverted Rows - Bent Knees (Chin Acc. 222.1 13 390 146.2%

Band Chin-Ups (under Foot) 223 8 310 108.7%
Tempo 0233 Chin Ups 231.7 7 310 112.7%
Rack Chins - Feet Up (Chin-Ups Access 227 9 308 103.5%
Band Chin-Ups (under Knee) 234 7 303 104.4%
Chin-Ups 1.5s (bottom 1/2) 230 6 283 98.2%
Chin-Ups Chin-Ups 223 3 245 100.0%
Hanging BB Rows (Chin-Ups Acc.) 160 10 235 77.0%
Pull-Downs (Chin-Ups Acc.) 98 12 163 51.8%
Rope Cable Rows 90 10 138 53.9%
Machine Pullovers (Chin-Ups Acc.) 85 8 120 40.9%
DB Rows (Chin-Ups Acc.) 85 8 120 39.9%
Curls (Chin-Ups Acc.) 60 11 95 25.2%

Leg Press 360 20 878 121.5%

45# Chain Squat 345 3 400 100.7%
Squat 300 6 355 100.0%
1 ct. Paused Squat 390 5 358 80.0%
2 ct. Paused Squat 252.5 6 333 76.8%
Tempo 3-2-0 Squat Beltless 250 4 308 72.2%
High Bar Squat 265 6 348 67.8%
Tempo 5-3-0 Squat 280 2 335 67.8%
Squats
Beltless Squat 205 15 430 45.6%
Paused Front Squat 205 1 210 62.9%
Beltless Paused Squat 275 3 345 82.9%
Front Squat 155 9 228 53.2%
Safety Bar Squat 290 5 335 38.2%
Paused High Bar 255 5 295 33.6%
Hack Squat 190 8 235 26.8%
Bulgarian Split Squat 55 7 79 8.9%

Dips (Bench Accessory) 285 4 320 123.0%

Reverse Cambered Bench 215 5 245 108.0%
Single-Ply Bench 230 3 268
Feet Up BB Bench 220 3 240 100.0%
Bench Press 198 3 215 100.0%
Close-Grip Bench 183 7 248 91.7%
 Incline Bench 155 16 230 82.5%
Axle Bench 197.5 5 243 89.3%
1 ct. Paused Bench 195 3 238 89.1%
High Incline Bench 160 5 185 80.0%
Cambered Bar Bench 175 5 215 76.1%
DB Bench 150 8 208 68.6%
Bench Beltless Press (Bench Acc.) 145 5 165 70.0%
Tempo 3-2-0 Beltless Bench 150 5 200 63.8%
220 Incline Bench 130 5 165 61.5%
Upright Row (Bench Acc.) 105 10 135 58.7%
Tempo 5-3-0 Bench 155 2 188 62.4%
Press 135 1 140 55.0%
Seated PBN 85 18 130 60.0%
Seated Press 135 2 150 56.6%
Standing PBN 125 4 140 40.0%
DB Press (Bench Accessory) 50 25 173 28.3%
JM Press 85 8 125 39.7%
Klokov Press 100 1 105 40.0%
DB Incline 70 8 85 40.0%

BB Shrugs 365 17 550 100.0%

Deadlift w/ Straps 345 3 400 100.6%
Deadlift 365 4 410 100.0%
Sumo Dead w/ Straps 293 7 395 85.1%
Wide-Grip Deadlift w/ Straps 325 5 400 90.9%
Inverted Rows - Bent Knees (DL Access 227 14 438 84.6%
Deficit Dead - Plate 270 7 375 87.0%
1 ct. Pause Deadlift 290 4 353 87.9%
Elevated Dead 5" 345 5 395 71.8%
Beltless Deadlift 340 5 390 70.9%
Tempo 5-3-0 Deadlift 285 2 346 77.2%
Chin-Ups (DL Accessory) 227 4 255 61.0%
Rack Chins - Feet Up (DL Accessory) 217 9 307 73.6%
Elevated Dead 3" 305 5 350 63.6%
Pull-Ups (DL Accessory) 225 7 275 79.6%
Deficit Dead - 1/2" mat 295 5 340 61.8%
Deadlift
Tempo 3-2-0 Deadlift Beltless 285 3 358 72.7%
RDL 320 5 370 67.3%
Rack Pull-Ups - Feet Up (DL Accessory) 228 7 300 70.5%
Inverted Rows - SL (DL Accessory) 216 7 271 72.0%
Glute Ham Raise 222 12 388 71.6%
Trap Bar DL - High Handles 245 8 305 55.5%
BB Hip Thrusts 135 20 310 49.3%
Pendlay Rows 210 5 240 43.6%
Stiff Leg Deadlift 185 5 215 39.1%
High-Pulls 170 5 195 35.5%
020 Pendlay Rows 118 8 173 45.3%
 Hanging BB Rows 155 20 250 45.5%
Good Morning 135 13 190 34.5%
Power Clean 155 3 170 30.9%
T-Bar Rows 85 20 135 24.5%
DB Rows (Deadlift Acc.) 65 20 105 19.1%

Machine Press 93 10 143 101.9%

Press 135 1 147.5 100.0%
Press Beltless 125 3 148 100.0%
DB Upright Row 85 12 135 89.8%
Press DB Standing Press 85 10 128 78.3%
Tempo Beltless 3-2-0 Press 82.5 5 113 71.7%
Upright Row (Press Acc.) 95 10 130 55.9%
Swiss Bar Full Front Raise 48 8 65 44.4%
DB Full Front Raise 40 10 63 35.6%

Barbell Curl 60 11 95 100.0%

DB Curls 70 12 110 93.0%
DB Hammer Curls 70 10 108 85.1%
Curls BB Preacher Curls 55 12 88 65.9%
Swiss Bar Hammer Curls 48 8 68 55.6%
BB Drag Curls 33 12 55 50.0%
Reverse Grip Machine Preacher Curls 13 12 20 20.6%

Leg Raise on Elbows 224.4 10 360 119.1%

Hanging Leg Raise 224 6 290 116.0%
Toes-to-Bar 222 4 265 100.0%
Hanging Knee Raise
Leg Raise on Hands
Knee Raise on Elbows
TTB Knee Raise on Hands
V-Ups
Double-Crunch Machine
Incline Leg Raise
Incline Knee Raise
Twisting Sit-Up
Incline Twisting Sit-Up
Avg. Ratio Best Ratio Color Key

158.7% 181.7% Frequent Movements

100.0% 100.0% Occasional Movements
94.5% 95.6% Infrequent Movements
53.3% 57.8%
22.6% 23.4%
Weight/Rep Calculator
148.1% 150.0% Weight Reps 1RM 90% of 1RM
114.0% 119.2% 75 5 85 75
112.7% 112.7%
110.9% 118.3% #DIV/0! #DIV/0!
107.3% 110.1%
100.5% 102.7% 170 5 195 153
100.0% 100.0% Weight Reps RPE 1RM
83.4% 89.9% 105 5 7 132.5
54.4% 57.0%
53.9% 53.9% Actual Rep PRs
42.3% 43.6% Pause Squat High Bar Squat Front Squat
43.0% 46.2% EDM 280 EDM 250 EDM
32.3% 39.5% Reps Weight Reps Weight Reps
1 290 1 315 1
160.1% 198.8% 2 290 2 265 2
102.3% 103.9% 3 290 3 265 3
100.0% 100.0% 4 290 4 265 4
83.8% 87.6% 5 290 5 265 5
80.7% 84.7% 6 6 265 6
75.3% 78.5% 7 7 265 7
73.8% 79.7% 8 8 205 8
71.9% 76.0% 9 9 205 9
75.2% 104.9% 10 10 205 10
62.9% 62.9% 11 11 185 11
83.5% 84.1% 12 12 185 12
56.0% 58.8% 13 13 185 13
54.1% 70.0% 14 14 185 14
51.8% 70.0% 15 15 185 15
38.4% 50.0% 16 16 185 16
8.9% 8.9% 17 17 185 17
18 18 155 18
140.9% 158.8% 19 19 155 19
111.3% 114.7% 20 20 155 20
105.9% 105.9%
102.2% 104.3%
100.0% 100.0%
94.7% 97.8%
 91.3% 100.0%
90.4% 91.4%
90.7% 92.2%
80.2% 80.4%
78.6% 81.1%
78.4% 88.3%
70.9% 71.7%
70.2% 76.6%
66.3% 71.0%
64.4% 70.0%
64.2% 66.0%
63.3% 71.7%
58.3% 56.5%
56.6% 56.6%
50.4% 60.9%
44.8% 61.2%
44.4% 49.0%
42.8% 45.7%
38.5% 37.0%

125.0% 150.0%
101.3% 101.9%
100.0% 100.0%
99.0% 112.9%
96.7% 102.6%
96.7% 108.7%
91.6% 96.2%
88.9% 89.8%
85.9% 100.0%
85.5% 100.0%
81.2% 85.2%
80.5% 100.0%
77.3% 81.0%
76.8% 90.0%
74.6% 69.6%
75.9% 90.0%
76.3% 79.9%
72.8% 78.3%
72.2% 73.9%
72.0% 72.0%
79.1% 86.6%
67.8% 80.0%
55.2% 61.1%
51.5% 59.4%
48.6% 58.1%
47.5% 59.4%
47.0% 48.6%
 46.7% 47.8%
42.3% 50.0%
35.5% 40.0%
31.8% 39.1%
23.3% 27.5%

104.7% 107.5%
100.0% 100.0%
100.0% 100.0%
90.7% 91.5%
86.4% 94.4%
78.3% 84.9%
74.4% 92.9%
46.8% 49.1%
39.0% 42.4%

100.0% 100.0%
95.4% 97.8%
90.3% 95.6%
75.6% 85.4%
60.7% 65.9%
57.4% 64.7%
22.1% 23.5%

125.0% 130.9%
116.0% 116.0%
100.0% 100.0%
 Reps 1 2 3 4 5 6 7 8

10.0 100.0% 95.5% 92.2% 89.2% 86.3% 83.7% 81.1% 78.6%

9.5 97.8% 93.9% 90.7% 87.8% 85.0% 82.4% 79.9% 77.4%
9.0 95.5% 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2%
8.5 93.9% 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.0%
R 8.0 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9%
P 7.5 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.0% 72.2%
E 7.0 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.6%
6.5 87.8% 85.0% 82.4% 79.9% 77.4% 75.0% 72.2% 69.3%
6.0 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.6% 68.0%
5.5 85.0% 82.4% 79.9% 77.4% 75.0% 72.2% 69.3% 66.7%
5.0 83.7% 81.1% 78.6% 76.2% 73.9% 70.6% 68.0% 65.3%
4.5 82.4% 79.9% 77.4% 75.0% 72.2% 69.3% 66.7% 64.0%
4.0 81.1% 78.6% 76.2% 73.9% 70.6% 68.0% 65.3% 62.6%

W
BW Only
Front Squat RDL Incline PBN BB Rows Chins
175 EDM 290 EDM 195 EDM 120 EDM 205 EDM
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
205 1 320 1 205 1 135 1 215 1
205 2 320 2 205 2 125 2 215 2
185 3 320 3 205 3 125 3 215 3
185 4 320 4 190 4 125 4 215 4
165 5 320 5 190 5 115 5 210 5
165 6 275 6 175 6 115 6 185 6
165 7 275 7 175 7 115 7 185 7
165 8 245 8 165 8 105 8 175 8
165 9 245 9 165 9 105 9 175 9
165 10 245 10 165 10 105 10 175 10
135 11 245 11 165 11 105 11 175 11
135 12 245 12 165 12 105 12 175 12
125 13 245 13 165 13 105 13 155 13
125 14 245 14 155 14 95 14 155 14
125 15 225 15 155 15 95 15 155 15
125 16 175 16 155 16 95 16 155 16
125 17 175 17 145 17 85 17 155 17
125 18 175 18 145 18 85 18 155 18
125 19 175 19 145 19 85 19 155 19
125 20 175 20 135 20 85 20 155 20
 9 10 11 12 13 14 15 16 17 18

76.2% 73.9% 70.6% 68.0% 65.3% 62.6% 59.9% 57.2% 54.5% 51.8%
75.0% 72.2% 69.3% 66.7% 64.0% 61.3% 58.6% 55.9% 53.2% 50.5%
73.9% 70.6% 68.0% 65.3% 62.6% 59.9% 57.2% 54.5% 51.8% 49.1%
72.2% 69.3% 66.7% 64.0% 61.3% 58.6% 55.9% 53.2% 50.5% 47.8%
70.6% 68.0% 65.3% 62.6% 59.9% 57.2% 54.5% 51.8% 49.1% 46.4%
69.3% 66.7% 64.0% 61.3% 58.6% 55.9% 53.2% 50.5% 47.8% 45.1%
68.0% 65.3% 62.6% 59.9% 57.2% 54.5% 51.8% 49.1% 46.4% 43.7%
66.7% 64.0% 61.3% 58.6% 55.9% 53.2% 50.5% 47.8% 45.1% 42.4%
65.3% 62.6% 59.9% 57.2% 54.5% 51.8% 49.1% 46.4% 43.7% 41.0%
64.0% 61.3% 58.6% 55.9% 53.2% 50.5% 47.8% 45.1% 42.4% 39.7%
62.6% 59.9% 57.2% 54.5% 51.8% 49.1% 46.4% 43.7% 41.0% 38.3%
61.3% 58.6% 55.9% 53.2% 50.5% 47.8% 45.1% 42.4% 39.7% 37.0%
59.9% 57.2% 54.5% 51.8% 49.1% 46.4% 43.7% 41.0% 38.3% 35.6%

Weighted Weighted
BW Only (not weighted) BW Only (not weighted)
Chins Avg. BW Dips Avg. BW Pullups Avg. BW
40 219 EDM 70 228 EDM 35 226
Weight BW Reps Weight BW Reps Weight BW
256 226 1 285 220 1 226
256 2 285 2 226
256 3 285 3 226
256 4 285 4 226
251 5 275 229.9 5 226
232 207 6 275 6 226
231 7 275 7 225
231 8 275 8
231 9 258 228 9
231 10 258 10
228 11 258 11
212 12 253 227 12
208 13 231 13
208 14 230 14
208 15 230 15
208 16 230 16
17 230 17
18 228 18
19 228 19
20 228 20
19 20 21 22 23 24 25

49.1% 46.4% 43.7% 41.0% 38.3% 35.6% 32.9%

47.8% 45.1% 42.4% 39.7% 37.0% 34.3% 31.6%
46.4% 43.7% 41.0% 38.3% 35.6% 32.9% 30.2%
45.1% 42.4% 39.7% 37.0% 34.3% 31.6% 28.9%
43.7% 41.0% 38.3% 35.6% 32.9% 30.2% 27.5%
42.4% 39.7% 37.0% 34.3% 31.6% 28.9% 26.2%
41.0% 38.3% 35.6% 32.9% 30.2% 27.5% 24.8%
39.7% 37.0% 34.3% 31.6% 28.9% 26.2% 23.5%
38.3% 35.6% 32.9% 30.2% 27.5% 24.8% 22.1%
37.0% 34.3% 31.6% 28.9% 26.2% 23.5% 20.8%
35.6% 32.9% 30.2% 27.5% 24.8% 22.1% 19.4%
34.3% 31.6% 28.9% 26.2% 23.5% 20.8% 18.1%
32.9% 30.2% 27.5% 24.8% 22.1% 19.4% 16.7%
 My Lifts

Ratio Ratio To
(Avg. of Go (Avg.
Recent Recent Recent Recent Lifetime Weight to Recent BW and of BW
Movement Weight Reps RPE e1RM PR e1RM PR Go for PR Ratio WCS) and WCS)
Dips 65 4 8 77.5 387.5 312.5 0.37 0.51 0.14
Chins 4 3 8 4.0 310.0 307.5 0.02 0.25 0.24
Squat 300 6 7 392.5 465.0 75.0 1.89 1.75 -0.13
Bench 197.5 3 7.5 232.5 267.5 37.5 1.12 1.20 0.09
Deadlift 365 4 7 450.0 450.0 2.5 2.16 1.96 -0.21
Press/PBN 135 1 8 147.5 172.5 27.5 0.71 0.79 0.08
Barbell Curl 60 11 7.5 95.0 117.5 25.0 0.46 0.59 0.13
Toes-to-Bar 223 4 8 265.0 272.5 10.0 1.27 0.95 -0.33

Main Weighted
Squat 0.00 -0.13
Deadlift -0.05 -0.21
Lower Toes-to-Ba -0.20 -0.33
Dips -0.11 0.14
Bench 0.14 0.09
Push Press/PBN 0.11 0.08
Chins -0.03 0.24
Pull Barbell Cur 0.13 0.13
 Bodyweight Multiple Goals "What Constitutes Strong" (WCS)

BW % of Goal Ratio To
Bodyweight Multiple 1RM Ratio (BW) Go (BW) Weight Rep 1RM
.5 110 0.4 70% 0.03 200 10 260
.25 55 0.2 7% 0.18 100 10 130
2 440 1.6 89% -0.26 500 20 800
1.5 330 1.2 70% 0.10 315 20 505
220
2.5 550 2.0 82% -0.13 500 20 800
1 220 0.8 67% 0.11 315 1 325
0.75 165 0.6 58% 0.15 185 10 240
BWx10 290 1.1 91% -0.20 BW 20 350

Avg.
-0.06
-0.13
-0.26
0.01
0.11
0.09
0.10
0.13
"What Constitutes Strong" (WCS)

WCS
(20,10,1) % of Goal Ratio To
Ratio RM (WCS) Go (WCS)
0.6 60 30% 0.24
0.3 5 3% 0.29
1.9 245 49% -0.01
1.2 145 46% 0.07
1.9 280 56% -0.29
0.8 145 45% 0.05
0.6 75 40% 0.11
0.8 165 76% -0.45
 228 228 228 231
Chins Chins Chins Chins
22.5 3 22.5 4 22.5 5 25
22.5 3 22.5 4 22.5 5 25
250.5 250.5 250.5 256

Starting Chins Chins Chins

BW 228 230 229 225
Weight 5 5 7.5 12.5
Target 233 5 235 5 236.5 5 237.5
233 5 235 5 236.5 5 237.5
233 5 235 5 236.5 5 237.5

1 Mon.
Thurs.
2 Sun.
Wed.
3 Sat.
Tues.
4 Fri.
Mon.
3
3

Chins Chins Chins

227 223 230
12.5 17.5 12.5
5 239.5 5 240.5 5 242.5 5
5 239.5 5 240.5 5 242.5 5
5 239.5 5 240.5 5 242.5 5
Reps 1 2 3 4 5 6 7 8
10.0 100.0% 95.5% 92.2% 89.2% 86.3% 83.7% 81.1% 78.6%
9.5 97.8% 93.9% 90.7% 87.8% 85.0% 82.4% 79.9% 77.4%
9.0 95.5% 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2%
8.5 93.9% 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.0%
8.0 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9%
R 7.5 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.0% 72.2%
P 7.0 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.6%
E 6.5 87.8% 85.0% 82.4% 79.9% 77.4% 75.0% 72.2% 69.3%
6.0 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.6% 68.0%
5.5 85.0% 82.4% 79.9% 77.4% 75.0% 72.2% 69.3% 66.7%
5.0 83.7% 81.1% 78.6% 76.2% 73.9% 70.6% 68.0% 65.3%
4.5 82.4% 79.9% 77.4% 75.0% 72.2% 69.3% 66.7% 64.0%
4.0 81.1% 78.6% 76.2% 73.9% 70.6% 68.0% 65.3% 62.6%

Weight Reps RPE e1RM

405 5 10 470 Weight/(VLOOKUP RPE,MAT

405 5 #N/A 470

405 5 10 470
405 5 10 470
 9 10 11 12 13 14 15 16 17 18
76.2% 73.9% 70.6% 68.0% 65.3% 62.6% 59.9% 57.2% 54.5% 51.8%
75.0% 72.2% 69.3% 66.7% 64.0% 61.3% 58.6% 55.9% 53.2% 50.5%
73.9% 70.6% 68.0% 65.3% 62.6% 59.9% 57.2% 54.5% 51.8% 49.1%
72.2% 69.3% 66.7% 64.0% 61.3% 58.6% 55.9% 53.2% 50.5% 47.8%
70.6% 68.0% 65.3% 62.6% 59.9% 57.2% 54.5% 51.8% 49.1% 46.4%
69.3% 66.7% 64.0% 61.3% 58.6% 55.9% 53.2% 50.5% 47.8% 45.1%
68.0% 65.3% 62.6% 59.9% 57.2% 54.5% 51.8% 49.1% 46.4% 43.7%
66.7% 64.0% 61.3% 58.6% 55.9% 53.2% 50.5% 47.8% 45.1% 42.4%
65.3% 62.6% 59.9% 57.2% 54.5% 51.8% 49.1% 46.4% 43.7% 41.0%
64.0% 61.3% 58.6% 55.9% 53.2% 50.5% 47.8% 45.1% 42.4% 39.7%
62.6% 59.9% 57.2% 54.5% 51.8% 49.1% 46.4% 43.7% 41.0% 38.3%
61.3% 58.6% 55.9% 53.2% 50.5% 47.8% 45.1% 42.4% 39.7% 37.0%
59.9% 57.2% 54.5% 51.8% 49.1% 46.4% 43.7% 41.0% 38.3% 35.6%

Weight/(VLOOKUP RPE,MATCH Reps, FALSE

0.86
19 20 21 22 23 24 25
49.1% 46.4% 43.7% 41.0% 38.3% 35.6% 32.9%
47.8% 45.1% 42.4% 39.7% 37.0% 34.3% 31.6%
46.4% 43.7% 41.0% 38.3% 35.6% 32.9% 30.2%
45.1% 42.4% 39.7% 37.0% 34.3% 31.6% 28.9%
43.7% 41.0% 38.3% 35.6% 32.9% 30.2% 27.5%
42.4% 39.7% 37.0% 34.3% 31.6% 28.9% 26.2%
41.0% 38.3% 35.6% 32.9% 30.2% 27.5% 24.8%
39.7% 37.0% 34.3% 31.6% 28.9% 26.2% 23.5%
38.3% 35.6% 32.9% 30.2% 27.5% 24.8% 22.1%
37.0% 34.3% 31.6% 28.9% 26.2% 23.5% 20.8%
35.6% 32.9% 30.2% 27.5% 24.8% 22.1% 19.4%
34.3% 31.6% 28.9% 26.2% 23.5% 20.8% 18.1%
32.9% 30.2% 27.5% 24.8% 22.1% 19.4% 16.7%