Progress
Estimated one-rep max per lift, last 12 weeks. Sample data.
147.5kg estimated 1RM+15 kg
| Date | kg |
|---|---|
| Aug 24 | 132.5 |
| Aug 31 | 133 |
| Sep 7 | 135 |
| Sep 14 | 134.5 |
| Sep 21 | 137.5 |
| Sep 28 | 139 |
| Oct 5 | 138.5 |
| Oct 12 | 141 |
| Oct 19 | 142.5 |
| Oct 26 | 144 |
| Nov 2 | 145 |
| Nov 9 | 147.5 |
100kg estimated 1RM+7.5 kg
| Date | kg |
|---|---|
| Aug 24 | 92.5 |
| Sep 7 | 93.5 |
| Sep 21 | 95 |
| Oct 5 | 95 |
| Oct 19 | 97.5 |
| Nov 2 | 98.5 |
| Nov 9 | 100 |
180kg estimated 1RM+15 kg
| Date | kg |
|---|---|
| Aug 24 | 165 |
| Sep 7 | 167.5 |
| Sep 21 | 170 |
| Oct 5 | 172.5 |
| Oct 19 | 172.5 |
| Nov 2 | 177.5 |
| Nov 9 | 180 |
Personal records
| Lift | Best set (kg × reps) | e1RM (kg) | Date |
|---|---|---|---|
| Back squat | 140 × 3 | 147.5 | Nov 7 |
| Bench press | 92.5 × 3 | 100 | Nov 12 |
| Deadlift | 170 × 2 | 180 | Nov 11 |
| Overhead press | 60 × 4 | 65.5 | Oct 29 |