Big 3 Lifts
Singles Progression
True 1-rep attempts only. Body weight shown on right axis.
DOTS Score Over Time
Stacked area per lift — total height = running best total DOTS (forward-filled between sessions). Dashboard score uses your all-time PR total.
1000 lb Club Breakdown
Competition Day Simulator
Big 3 Rep PRs
| Lift | 1RM | 3RM | 5RM | 6RM | 10RM |
|---|
Bodyweight Ratios vs Strength Levels
Strength Level Reference (Male)
| Lift | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
Bench Press |
0.5x BW | 1.0x BW | 1.5x BW | 2.0x BW |
Squat |
0.75x BW | 1.25x BW | 2.0x BW | 2.5x BW |
Deadlift |
1.0x BW | 1.5x BW | 2.0x BW | 2.5x BW |