Training Max Calculator
Calculate 90% or 85% Training Max (TM) for Wendler 5/3/1 and submaximal programs
Input Parameters
Real-time calculation updates dynamically as you adjust inputs. Values remain strictly local on your device.
Training Max (90% TM)Wendler 5/3/1 Standard
135kg
Based on 150 kg 1RM (~298 lbs)
5/3/1 Week 1 Top Set (85% TM)
114.8kg
5/3/1 Week 2 Top Set (90% TM)
121.5kg
5/3/1 Week 3 Top Set (95% TM)
128.3kg
Clinical Responsibility Note: This calculation provides statistical estimations for informational and educational purposes only. It is not an individualized medical diagnosis or clinical prescription.
Mathematical Formula & Scientific Methodology
Formula: Submaximal Training Max Concept (Jim Wendler)
Training Max = 1RM × 0.90Ensures lifters work with crisp bar speed and pristine technique rather than grinding to failure every session.
Model Assumptions
- Trained powerlifter or weightlifter
Variables & Standard Units
| Symbol | Physiological Meaning | Unit |
|---|---|---|
| 0.90 | Standard 90% conservative multiplier | dimensionless |
Scientific Limitations
- None
Peer-Reviewed Scientific Citations
Poundage chart. Boyd Epley Workout (1985)
Epley B (1985) — University of Nebraska-Lincoln Strength Training Manual
Key Finding: 1RM = weight * (1 + reps / 30). Highly accurate for resistance exercises within 1 to 10 repetitions.
Frequently Asked Questions
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