Three WhitesHR

Attempt calculator

Enter a 1RM or e1RM for each lift and pick a tactic. You get the opener, second and third attempt, rounded to 2.5 kg, and warm-ups built from the opener.

1RM or e1RM (kg)

Leave a field empty to skip that lift.

Tactic

Squat

1RM 200 kg

  1. Opener

    182.5kg

    90.7 %RPE 7.5

  2. 2nd attempt

    190kg

    95.5 %RPE 9

  3. 3rd attempt

    200kg

    100 %RPE 10

Warm-ups 110 kg × 6 · 132.5 kg × 3 · 165 kg × 1

Bench

1RM 130 kg

  1. Opener

    117.5kg

    90.7 %RPE 7.5

  2. 2nd attempt

    125kg

    95.5 %RPE 9

  3. 3rd attempt

    130kg

    100 %RPE 10

Warm-ups 70 kg × 6 · 85 kg × 3 · 105 kg × 1

Deadlift

1RM 240 kg

  1. Opener

    217.5kg

    90.7 %RPE 7.5

  2. 2nd attempt

    230kg

    95.5 %RPE 9

  3. 3rd attempt

    240kg

    100 %RPE 10

Warm-ups 130 kg × 6 · 157.5 kg × 3 · 195 kg × 1

How it calculates

Tactics
Optimal targets RPE 7.5, 9 and 10 for the opener, second and third attempt. It reads the percentages from the single-rep column of the RPE chart Three Whites uses. Safe is the same ladder three points lower, third attempt at 97 %. Aggressive is three points higher, third attempt at 103 %. The numbers are our own, not the result of a study; what the lifter actually calls is the coach's decision.
1RM or e1RM
Enter the max you expect to have on meet day. An e1RM is an estimate from a set; you can work one out in the e1RM calculator.
Warm-ups
60 % × 6, 72.5 % × 3 and 90 % × 1 of the opener. A starting point; adjust the number of sets and the spacing to yourself.
Rounding
Bar weight goes in steps of 2.5 kg, the smallest step with a pair of 1.25 kg plates. The percentage beside an attempt is the tactic's target; the rounded weight can differ from it slightly.

No 1RM yet? Work out an e1RM from a set

Three Whites is a tool for powerlifting coaches: the powerlifter logs sets, AI drafts the week, the coach decides. Beta for coaches