Estimate 1-rep maximums for squat, bench, and deadlift, calculate barbell loading plates, Wendler 5/3/1 training maxes, and volume tonnage.
Estimate your 1-Repetition Maximum using Brzycki, Epley, Lander, and Lombardi formulas.
Formula: Brzycki, Epley, Lander & Lombardi Equations (National Strength and Conditioning Association (NSCA))
Estimate your maximum squat 1RM and evaluate your lower body strength tier.
Formula: Squat Submaximal 1RM & Relative Multiplier (NSCA Strength Guidelines & Kilgore Standards)
Estimate your bench press 1RM and compare with strength level benchmarks.
Formula: Bench Press Submaximal Strength Equation (NSCA & Kilgore Strength Standards)
Estimate your deadlift 1RM and test your posterior chain strength standards.
Formula: Deadlift Submaximal 1RM & Standard Classification (NSCA & USA Powerlifting Classification Tables)
Calculate the exact barbell plate combination per side for any target weight.
Formula: Greedy Plate Allocation Algorithm (International Weightlifting Federation (IWF) Standard Loading Rule)
Calculate 80%, 85%, and 90% Training Maxes and Wendler 5/3/1 working wave sets.
Formula: Wendler 5/3/1 Percentage Progression System (5/3/1: The Simplest and Most Effective Training System for Raw Strength (Jim Wendler))
Calculate total workout volume tonnage, sets, reps, and average load per exercise.
Formula: Mechanical Volume Load Equation (Journal of Strength and Conditioning Research (Schoenfeld et al.))
Benchmark your strength across squat, bench, deadlift, and overhead press.
Formula: Kilgore & Rippetoe Strength Standard Classification (Practical Programming for Strength Training (Kilgore, Rippetoe, Pendlay))