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The same math behind my reports, running free in your browser. Try your own numbers — and if you'd rather have the full report done for you, that's what the free report is for.
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1RM estimator
Enter 2–4 of your best reps — load in pounds, mean velocity in m/s. The calculator fits a load-velocity line through them and reads off where it crosses your minimum velocity. That crossing is your estimated max. Estimate — calibrate with your own data.
Presets use common literature minimums — squat 0.30, bench 0.15, deadlift 0.25, OHP 0.20 m/s. Yours is personal: measure it from a true grinder, don't borrow it. Because each lift assumes a different minimum, e1RM trends aren't directly comparable across lifts.
| Load (lb) | Mean velocity (m/s) | |
|---|---|---|
| sample | ||
| Jake's Oct 7 top set | ||
Estimated 1RM
—
Real set, real data
Know when the set is done
Velocity loss tells you when a set has given everything it's going to give. Past ~20% loss from your best rep — a common rule of thumb in VBT literature — you're mostly training fatigue, not strength.
The calibration gap
Textbook zones vs your zones
Generic velocity charts assume everyone grinds the same. Jake doesn't — and his numbers show it.
Progress
Volume lifts, rep by rep
Every rep I've logged on my four volume lifts — mapped, trended, and measured. The e1RM line reads your speed each session against your own load-velocity curve; the table shows velocity change at each load, early vs recent. Session dates are shown as day/month.
Every rep mapped · OHP @ 85 lb · 396 reps, 12 sessions e1RM +11.9%
Each dot is one rep. Orange line = session mean velocity.
e1RM trend · OHP
Your global load-velocity slope, shifted by how much faster or slower than your own curve each session was at 85 lb → e1RM at 0.2 m/s minimum velocity. 12 estimated points.
% improvement by load · OHP
| Load | Sessions | Early avg MV | Recent avg MV | Change |
|---|---|---|---|---|
| 55 lb | 16 | 0.769 | 1.080 | +40.5% |
| 65 lb | 15 | 0.711 | 1.043 | +46.8% |
| 75 lb | 15 | 0.637 | 0.978 | +53.7% |
| 85 lb | 12 | 0.684 | 0.764 | +11.6% |
| 95 lb | 16 | 0.508 | 0.766 | +50.9% |
| 105 lb | 9 | 0.500 | 0.604 | +20.8% |
| 115 lb | 12 | 0.383 | 0.559 | +46.0% |
| 125 lb | 5 | 0.357 | 0.409 | +14.4% |
Early = first 3 sessions at that load, Recent = last 3 (of the Sessions total shown). Small windows — treat big swings at low session counts as noisy.
Every rep mapped · Bench @ 95 lb · 601 reps, 14 sessions e1RM +37.2%
Each dot is one rep. Orange line = session mean velocity.
e1RM trend · Bench
Your global load-velocity slope, shifted by how much faster or slower than your own curve each session was at 95 lb → e1RM at 0.15 m/s minimum velocity. 14 estimated points.
% improvement by load · Bench
| Load | Sessions | Early avg MV | Recent avg MV | Change |
|---|---|---|---|---|
| 45 lb | 6 | 0.739 | 0.882 | +19.5% |
| 65 lb | 14 | 0.687 | 0.940 | +36.9% |
| 75 lb | 13 | 0.499 | 0.818 | +64.0% |
| 85 lb | 9 | 0.649 | 0.864 | +33.2% |
| 95 lb | 14 | 0.437 | 0.701 | +60.6% |
| 105 lb | 11 | 0.388 | 0.697 | +79.5% |
| 115 lb | 8 | 0.601 | 0.656 | +9.3% |
| 125 lb | 13 | 0.446 | 0.589 | +32.1% |
| 135 lb | 9 | 0.389 | 0.442 | +13.7% |
Early = first 3 sessions at that load, Recent = last 3 (of the Sessions total shown). Small windows — treat big swings at low session counts as noisy.
Every rep mapped · Squat @ 205 lb · 318 reps, 8 sessions e1RM -17.8%
Each dot is one rep. Orange line = session mean velocity.
e1RM trend · Squat
Your global load-velocity slope, shifted by how much faster or slower than your own curve each session was at 205 lb → e1RM at 0.3 m/s minimum velocity. 8 estimated points.
% improvement by load · Squat
| Load | Sessions | Early avg MV | Recent avg MV | Change |
|---|---|---|---|---|
| 45 lb | 5 | 0.728 | 0.877 | +20.5% |
| 125 lb | 4 | 0.587 | 0.571 | -2.8% |
| 135 lb | 15 | 0.617 | 0.667 | +8.0% |
| 155 lb | 7 | 0.571 | 0.595 | +4.1% |
| 165 lb | 5 | 0.627 | 0.679 | +8.2% |
| 175 lb | 7 | 0.587 | 0.607 | +3.5% |
| 185 lb | 5 | 0.541 | 0.564 | +4.3% |
| 195 lb | 8 | 0.510 | 0.603 | +18.2% |
| 205 lb | 8 | 0.507 | 0.476 | -6.2% |
| 215 lb | 4 | 0.491 | 0.511 | +4.3% |
| 225 lb | 13 | 0.481 | 0.471 | -2.2% |
| 235 lb | 4 | 0.466 | 0.458 | -1.9% |
| 245 lb | 4 | 0.441 | 0.451 | +2.3% |
| 255 lb | 7 | 0.393 | 0.389 | -1.1% |
| 265 lb | 4 | 0.405 | 0.411 | +1.3% |
| 275 lb | 7 | 0.369 | 0.344 | -6.8% |
| 285 lb | 7 | 0.338 | 0.297 | -12.0% |
Early = first 3 sessions at that load, Recent = last 3 (of the Sessions total shown). Small windows — treat big swings at low session counts as noisy.
Why the dip? Gym visits were rare through this stretch — detraining is one possible reason. The chart flagged it before it felt obvious. That’s exactly what these are for.
Every rep mapped · Deadlift @ 225 lb · 394 reps, 14 sessions e1RM +9.6%
Each dot is one rep. Orange line = session mean velocity.
e1RM trend · Deadlift
Your global load-velocity slope, shifted by how much faster or slower than your own curve each session was at 225 lb → e1RM at 0.25 m/s minimum velocity. 14 estimated points.
% improvement by load · Deadlift
| Load | Sessions | Early avg MV | Recent avg MV | Change |
|---|---|---|---|---|
| 135 lb | 10 | 0.684 | 0.770 | +12.5% |
| 155 lb | 6 | 0.628 | 0.663 | +5.6% |
| 165 lb | 8 | 0.655 | 0.701 | +7.0% |
| 175 lb | 4 | 0.624 | 0.668 | +7.0% |
| 185 lb | 5 | 0.588 | 0.638 | +8.6% |
| 205 lb | 8 | 0.608 | 0.620 | +2.0% |
| 215 lb | 4 | 0.557 | 0.594 | +6.8% |
| 225 lb | 14 | 0.547 | 0.567 | +3.6% |
| 245 lb | 11 | 0.483 | 0.546 | +13.1% |
| 265 lb | 7 | 0.484 | 0.501 | +3.6% |
| 275 lb | 7 | 0.461 | 0.421 | -8.8% |
| 285 lb | 4 | 0.430 | 0.444 | +3.1% |
| 295 lb | 5 | 0.409 | 0.430 | +5.0% |
| 315 lb | 6 | 0.399 | 0.369 | -7.7% |
| 325 lb | 5 | 0.340 | 0.318 | -6.6% |
| 345 lb | 4 | 0.285 | 0.281 | -1.5% |
Early = first 3 sessions at that load, Recent = last 3 (of the Sessions total shown). Small windows — treat big swings at low session counts as noisy.
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