Squat Max Calculator Floor to overhead max Calculator

Reps Reps
Weight Lifted Training Max Weight Lifted Training Max
Completed Completed
0 0

Please Enter your heaviest set for each exercise from the last 6 weeks. If you know your actual m
into the Load and the reps completed as 1

Session 1
Exercise Intensity Load Sets Reps Notes
50% 0 3 10

RDL

High bar 65% 0 3 10

squat, SSB
or Front
Squat
Farmers,
Moderate load (50-60% of
Sandbag or 5 40m
Banded Max)
YokeGrip 1 rep left in
Overhad 3 8 to 12
straight leg the tank less time
hold (barbell, 3
decrease
axel or
Session 1
Exercise Intensity Load Sets Reps Notes
55% 0 3 10
RDL

High bar 70% 0 3 10

squat, SSB
or Front
Farmers,
Squat Moderate heavy load (60-
Sandbag or 5 40m
Banded 80% of Max)
YokeGrip 1 rep left in
Overhad 3 8 to 12
straight leg the tank less time
hold (barbell, 3
decrease
axel or
Session 1
Exercise Intensity Load Sets Reps Notes
65% 0 3 10

RDL

High bar 75% 0 3 10

squat, SSB
or Front
Squat
 High bar
squat, SSB
or Front
Squat
Farmers,
Moderate Heavy load (60-
Sandbag or 5 40m
Banded 80% of Max)
YokeGrip 1 rep left in
Overhad 3 8 to 12
straight leg the tank less time
hold (barbell, 3
decrease
axel or
Session 1
Exercise Intensity Load Sets Reps Notes
70% 0 3 10
RDL

High bar 80% 0 3 10

squat, SSB
or Front
Farmers,
Squat Moderate Heavy load (60-
Sandbag or 5 40m
Banded 80% of Max)
YokeGrip 1 rep left in
Overhad 3 8 to 12
straight leg the tank less time
hold (barbell, 3
decrease
axel or
 Deadlift Max Calculator Bench press max Calculator
Reps Reps
Weight Lifted Training Max Weight Lifted Training Max
Completed Completed
0 0

you know your actual max than just enter your Max
leted as 1

Session 2
Notes Exercise Intensity Load Sets
65% 0 3
Log, Axel or
Barbell clean
and press

65% 0 3
Floor Press
or Close Grip
Bench

Pendlay Row 60% 0 3

Assited chin 2 reps left in
press 3
ups/s
or Lat 2 reps
the tank
left in
Raise s/s 3
the tank
Rolling DB
Session 2
Notes Exercise Intensity Load Sets
Log, Axel or 70% 0 3
Barbell clean
and press
Floor Press 70% 0 3
or Close Grip
Bench
Pendlay Row 65% 0 3
Assited chin 2 reps left in
press 3
ups/s
or Lat 2 reps
the tank
left in
Raise s/s 3
the tank
Rolling DB
Session 2
Notes Exercise Intensity Load Sets
75% 0 3
Log, Axel or
Barbell clean
and press

75% 0 3
Floor Press
or Close Grip
Bench
 Floor Press
or Close Grip
Bench

Pendlay Row 70% 0 3

Assited chin 1 rep left in
press 3
ups/s
or Lat 1 the
rep tank
left in
Raise s/s 3
the tank
Rolling DB
Session 2
Notes Exercise Intensity Load Sets
Log, Axel or 80% 0 3
Barbell clean
and press
Floor Press 80% 0 3
or Close Grip
Bench
Pendlay Row 75% 0 3
Assited chin 1 rep left in
press 3
ups/s
or Lat 1 the
rep tank
left in
Raise s/s 3
the tank
Rolling DB
 Block lift Mazes
Zercher
Military Press Row
Squat

Week 1
Session 2
Reps Notes Exercise Intensity
10 Block 65%
deadlift (10-
15cm/4-6
inches)
10 65%
Zercher
Squat

loading or Moderate load (50-60% of

12
Stone
Bandedto 1 rep left inMax)
8 to 12
straight
s/s Frontleg
or the tank
15
Crucifix hold
Week 2
Session 2
Reps Notes Exercise Intensity
10 Block 70%
deadlift (10-
15cm/4-6
inches)
10 70%
Zercher
Squat
loading or Moderate heavy load (60-
12
Stone
Bandedto 80%
1 rep left in of Max)
8 to 12
straight
s/s Frontleg
or the tank
15
Crucifix hold
Week 3
Session 2
Reps Notes Exercise Intensity
10 Block 75%
deadlift (10-
15cm/4-6
inches)
10 75%
Zercher
Squat
 Zercher
Squat

loading or Moderate Heavy load (60-

12
Stone
Bandedto 80%
1 rep left in of Max)
8 to 12
straight
s/s Frontleg
or the tank
15
Crucifix hold
Week 4
Session 2
Reps Notes Exercise Intensity
10 Block 80%
deadlift (10-
15cm/4-6
inches)
10 80%
Zercher
Squat
loading or Moderate Heavy load (60-
12
Stone
Bandedto 80%
1 rep left in of Max)
8 to 12
straight
s/s Frontleg
or the tank
15
Crucifix hold
 Session 3
Load Sets Reps Notes
0 3 10

0 3 10

derate load (50-60% of

3 5
Max)
3 8 to 12
less time
3
decrease

Session 3
Load Sets Reps Notes
0 3 10

0 3 10

derate heavy load (60-

3 5
80% of Max)
3 8 to 12
less time
3
decrease

Session 3
Load Sets Reps Notes
0 3 10

0 3 10
derate Heavy load (60-
3 5
80% of Max)
3 8 to 12
less time
3
decrease

Session 3
Load Sets Reps Notes
0 3 10

0 3 10

derate Heavy load (60-

3 5
80% of Max)
3 8 to 12
less time
3
decrease
 Session 4
Exercise Intensity Load Sets Reps Notes
65% 0 3 10

Military press

65% 0 3 10
Feet up
bench press

Yates Row 60% 0 3 12

Chest 2 reps left in
3 8 to 12
supported
press the tank
up s/s 2 reps left in
3 15
Barbell or EZ the tank

Session 4
Exercise Intensity Load Sets Reps Notes
70% 0 3 10
Military press

70% 0 3 10
Feet up
bench press

Yates Row 65% 0 3 12

Chest 2 reps left in
3 8 to 12
supported
press the tank
up s/s 2 reps left in
3 15
Barbell or EZ the tank

Session 4
Exercise Intensity Load Sets Reps Notes
75% 0 3 10

Military press

75% 0 3 10
Feet up
bench press
 Feet up
bench press

Yates Row 70% 0 3 12

Chest 1 rep left in
3 8 to 12
supported
press up s/s 1 the
rep tank
left in
3 15
Barbell or EZ the tank

Session 4
Exercise Intensity Load Sets Reps Notes
80% 0 3 10
Military press

80% 0 3 10
Feet up
bench press

Yates Row 75% 0 3 12

Chest 1 rep left in
3 8 to 12
supported
press up s/s 1 the
rep tank
left in
3 15
Barbell or EZ the tank
Notes

Notes

Notes
Notes