weightlifting percentages for training cycles

TL + bar (+45
Lbs on
lbs)1 side TL lbs on bar
50
2.50
5
55
5.00
10
60
7.50
15
65
10.00
20
70
12.50
25
75
15.00
30
80
17.50
35
85
20.00
40
90
22.50
45
95
25.00
50
100
27.50
55
105
30.00
60
110
32.50
65
115
35.00
70
120
37.50
75
125
40.00
80
130
42.50
85
135
45.00
90
140
47.50
95
145
50.00
100
150
52.50
105
155
55.00
110
160
57.50
115
165
60.00
120
170
62.50
125
175
65.00
130
180
67.50
135
185
70.00
140
190
72.50
145
195
75.00
150
200
77.50
155
205
80.00
160
210
82.50
165
215
85.00
170
220
87.50
175
225
90.00
180
230
92.50
185
235
95.00
190
240
97.50
195
245
100.00
200
250
102.50
205
255
105.00
210
260
107.50
215
265
110.00
220
270
112.50
225
275
115.00
230

50%
2.5
5
7.5
10
12.5
15
17.5
20
22.5
25
27.5
30
32.5
35
37.5
40
42.5
45
47.5
50
52.5
55
57.5
60
62.5
65
67.5
70
72.5
75
77.5
80
82.5
85
87.5
90
92.5
95
97.5
100
102.5
105
107.5
110
112.5
115

55%
2.75
5.5
8.25
11
13.75
16.5
19.25
22
24.75
27.5
30.25
33
35.75
38.5
41.25
44
46.75
49.5
52.25
55
57.75
60.5
63.25
66
68.75
71.5
74.25
77
79.75
82.5
85.25
88
90.75
93.5
96.25
99
101.75
104.5
107.25
110
112.75
115.5
118.25
121
123.75
126.5

60%
3
6
9
12
15
18
21
24
27
30
33
36
39
42
45
48
51
54
57
60
63
66
69
72
75
78
81
84
87
90
93
96
99
102
105
108
111
114
117
120
123
126
129
132
135
138

65%
3.25
6.5
9.75
13
16.25
19.5
22.75
26
29.25
32.5
35.75
39
42.25
45.5
48.75
52
55.25
58.5
61.75
65
68.25
71.5
74.75
78
81.25
84.5
87.75
91
94.25
97.5
100.75
104
107.25
110.5
113.75
117
120.25
123.5
126.75
130
133.25
136.5
139.75
143
146.25
149.5

70%
3.5
7
10.5
14
17.5
21
24.5
28
31.5
35
38.5
42
45.5
49
52.5
56
59.5
63
66.5
70
73.5
77
80.5
84
87.5
91
94.5
98
101.5
105
108.5
112
115.5
119
122.5
126
129.5
133
136.5
140
143.5
147
150.5
154
157.5
161

75%
3.75
7.5
11.25
15
18.75
22.5
26.25
30
33.75
37.5
41.25
45
48.75
52.5
56.25
60
63.75
67.5
71.25
75
78.75
82.5
86.25
90
93.75
97.5
101.25
105
108.75
112.5
116.25
120
123.75
127.5
131.25
135
138.75
142.5
146.25
150
153.75
157.5
161.25
165
168.75
172.5

80%
4
8
12
16
20
24
28
32
36
40
44
48
52
56
60
64
68
72
76
80
84
88
92
96
100
104
108
112
116
120
124
128
132
136
140
144
148
152
156
160
164
168
172
176
180
184

85%
4.25
8.5
12.75
17
21.25
25.5
29.75
34
38.25
42.5
46.75
51
55.25
59.5
63.75
68
72.25
76.5
80.75
85
89.25
93.5
97.75
102
106.25
110.5
114.75
119
123.25
127.5
131.75
136
140.25
144.5
148.75
153
157.25
161.5
165.75
170
174.25
178.5
182.75
187
191.25
195.5

90%
4.5
9
13.5
18
22.5
27
31.5
36
40.5
45
49.5
54
58.5
63
67.5
72
76.5
81
85.5
90
94.5
99
103.5
108
112.5
117
121.5
126
130.5
135
139.5
144
148.5
153
157.5
162
166.5
171
175.5
180
184.5
189
193.5
198
202.5
207

95%
4.75
9.5
14.25
19
23.75
28.5
33.25
38
42.75
47.5
52.25
57
61.75
66.5
71.25
76
80.75
85.5
90.25
95
99.75
104.5
109.25
114
118.75
123.5
128.25
133
137.75
142.5
147.25
152
156.75
161.5
166.25
171
175.75
180.5
185.25
190
194.75
199.5
204.25
209
213.75
218.5

100%
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
215
220
225
230

105%
5.25
10.5
15.75
21
26.25
31.5
36.75
42
47.25
52.5
57.75
63
68.25
73.5
78.75
84
89.25
94.5
99.75
105
110.25
115.5
120.75
126
131.25
136.5
141.75
147
152.25
157.5
162.75
168
173.25
178.5
183.75
189
194.25
199.5
204.75
210
215.25
220.5
225.75
231
236.25
241.5

110%
5.5
11
16.5
22
27.5
33
38.5
44
49.5
55
60.5
66
71.5
77
82.5
88
93.5
99
104.5
110
115.5
121
126.5
132
137.5
143
148.5
154
159.5
165
170.5
176
181.5
187
192.5
198
203.5
209
214.5
220
225.5
231
236.5
242
247.5
253

115%
5.75
11.5
17.25
23
28.75
34.5
40.25
46
51.75
57.5
63.25
69
74.75
80.5
86.25
92
97.75
103.5
109.25
115
120.75
126.5
132.25
138
143.75
149.5
155.25
161
166.75
172.5
178.25
184
189.75
195.5
201.25
207
212.75
218.5
224.25
230
235.75
241.5
247.25
253
258.75
264.5

120%
6
12
18
24
30
36
42
48
54
60
66
72
78
84
90
96
102
108
114
120
126
132
138
144
150
156
162
168
174
180
186
192
198
204
210
216
222
228
234
240
246
252
258
264
270
276

125%
6.25
12.5
18.75
25
31.25
37.5
43.75
50
56.25
62.5
68.75
75
81.25
87.5
93.75
100
106.25
112.5
118.75
125
131.25
137.5
143.75
150
156.25
162.5
168.75
175
181.25
187.5
193.75
200
206.25
212.5
218.75
225
231.25
237.5
243.75
250
256.25
262.5
268.75
275
281.25
287.5

130%
6.5
13
19.5
26
32.5
39
45.5
52
58.5
65
71.5
78
84.5
91
97.5
104
110.5
117
123.5
130
136.5
143
149.5
156
162.5
169
175.5
182
188.5
195
201.5
208
214.5
221
227.5
234
240.5
247
253.5
260
266.5
273
279.5
286
292.5
299

TL + bar (+20kg)
Kgs on 1 side TL kgs on bar
22.5
1.25
2.5
25
2.50
5
27.5
3.75
7.5
30
5.00
10
32.5
6.25
12.5
35
7.50
15
37.5
8.75
17.5
40
10.00
20
42.5
11.25
22.5
45
12.50
25
47.5
13.75
27.5
50
15.00
30
52.5
16.25
32.5
55
17.50
35
57.5
18.75
37.5
60
20.00
40
62.5
21.25
42.5
65
22.50
45
67.5
23.75
47.5
70
25.00
50
72.5
26.25
52.5
75
27.50
55
77.5
28.75
57.5
80
30.00
60

50%
1.25
2.5
3.75
5
6.25
7.5
8.75
10
11.25
12.5
13.75
15
16.25
17.5
18.75
20
21.25
22.5
23.75
25
26.25
27.5
28.75
30

55%
1.375
2.75
4.125
5.5
6.875
8.25
9.625
11
12.375
13.75
15.125
16.5
17.875
19.25
20.625
22
23.375
24.75
26.125
27.5
28.875
30.25
31.625
33

60%
1.5
3
4.5
6
7.5
9
10.5
12
13.5
15
16.5
18
19.5
21
22.5
24
25.5
27
28.5
30
31.5
33
34.5
36

65%
1.625
3.25
4.875
6.5
8.125
9.75
11.375
13
14.625
16.25
17.875
19.5
21.125
22.75
24.375
26
27.625
29.25
30.875
32.5
34.125
35.75
37.375
39

70%
1.75
3.5
5.25
7
8.75
10.5
12.25
14
15.75
17.5
19.25
21
22.75
24.5
26.25
28
29.75
31.5
33.25
35
36.75
38.5
40.25
42

75%
1.875
3.75
5.625
7.5
9.375
11.25
13.125
15
16.875
18.75
20.625
22.5
24.375
26.25
28.125
30
31.875
33.75
35.625
37.5
39.375
41.25
43.125
45

80%
2
4
6
8
10
12
14
16
18
20
22
24
26
28
30
32
34
36
38
40
42
44
46
48

85%
2.125
4.25
6.375
8.5
10.625
12.75
14.875
17
19.125
21.25
23.375
25.5
27.625
29.75
31.875
34
36.125
38.25
40.375
42.5
44.625
46.75
48.875
51

90%
2.25
4.5
6.75
9
11.25
13.5
15.75
18
20.25
22.5
24.75
27
29.25
31.5
33.75
36
38.25
40.5
42.75
45
47.25
49.5
51.75
54

95%
2.375
4.75
7.125
9.5
11.875
14.25
16.625
19
21.375
23.75
26.125
28.5
30.875
33.25
35.625
38
40.375
42.75
45.125
47.5
49.875
52.25
54.625
57

100%
2.5
5
7.5
10
12.5
15
17.5
20
22.5
25
27.5
30
32.5
35
37.5
40
42.5
45
47.5
50
52.5
55
57.5
60

105%
2.625
5.25
7.875
10.5
13.125
15.75
18.375
21
23.625
26.25
28.875
31.5
34.125
36.75
39.375
42
44.625
47.25
49.875
52.5
55.125
57.75
60.375
63

110%
2.75
5.5
8.25
11
13.75
16.5
19.25
22
24.75
27.5
30.25
33
35.75
38.5
41.25
44
46.75
49.5
52.25
55
57.75
60.5
63.25
66

115%
2.875
5.75
8.625
11.5
14.375
17.25
20.125
23
25.875
28.75
31.625
34.5
37.375
40.25
43.125
46
48.875
51.75
54.625
57.5
60.375
63.25
66.125
69

120%
3
6
9
12
15
18
21
24
27
30
33
36
39
42
45
48
51
54
57
60
63
66
69
72

125%
3.125
6.25
9.375
12.5
15.625
18.75
21.875
25
28.125
31.25
34.375
37.5
40.625
43.75
46.875
50
53.125
56.25
59.375
62.5
65.625
68.75
71.875
75

130%
3.25
6.5
9.75
13
16.25
19.5
22.75
26
29.25
32.5
35.75
39
42.25
45.5
48.75
52
55.25
58.5
61.75
65
68.25
71.5
74.75
78

weightlifting percentages for training cycles

82.5
85
87.5
90
92.5
95
97.5
100
102.5
105
107.5
110
112.5
115
117.5
120
122.5
125
127.5
130
132.5
135

31.25
32.50
33.75
35.00
36.25
37.50
38.75
40.00
41.25
42.50
43.75
45.00
46.25
47.50
48.75
50.00
51.25
52.50
53.75
55.00
56.25
57.50

62.5
65
67.5
70
72.5
75
77.5
80
82.5
85
87.5
90
92.5
95
97.5
100
102.5
105
107.5
110
112.5
115

31.25
32.5
33.75
35
36.25
37.5
38.75
40
41.25
42.5
43.75
45
46.25
47.5
48.75
50
51.25
52.5
53.75
55
56.25
57.5

34.375
35.75
37.125
38.5
39.875
41.25
42.625
44
45.375
46.75
48.125
49.5
50.875
52.25
53.625
55
56.375
57.75
59.125
60.5
61.875
63.25

37.5
39
40.5
42
43.5
45
46.5
48
49.5
51
52.5
54
55.5
57
58.5
60
61.5
63
64.5
66
67.5
69

40.625
42.25
43.875
45.5
47.125
48.75
50.375
52
53.625
55.25
56.875
58.5
60.125
61.75
63.375
65
66.625
68.25
69.875
71.5
73.125
74.75

43.75
45.5
47.25
49
50.75
52.5
54.25
56
57.75
59.5
61.25
63
64.75
66.5
68.25
70
71.75
73.5
75.25
77
78.75
80.5

46.875
48.75
50.625
52.5
54.375
56.25
58.125
60
61.875
63.75
65.625
67.5
69.375
71.25
73.125
75
76.875
78.75
80.625
82.5
84.375
86.25

50
52
54
56
58
60
62
64
66
68
70
72
74
76
78
80
82
84
86
88
90
92

53.125
55.25
57.375
59.5
61.625
63.75
65.875
68
70.125
72.25
74.375
76.5
78.625
80.75
82.875
85
87.125
89.25
91.375
93.5
95.625
97.75

56.25
58.5
60.75
63
65.25
67.5
69.75
72
74.25
76.5
78.75
81
83.25
85.5
87.75
90
92.25
94.5
96.75
99
101.25
103.5

59.375
61.75
64.125
66.5
68.875
71.25
73.625
76
78.375
80.75
83.125
85.5
87.875
90.25
92.625
95
97.375
99.75
102.125
104.5
106.875
109.25

62.5
65
67.5
70
72.5
75
77.5
80
82.5
85
87.5
90
92.5
95
97.5
100
102.5
105
107.5
110
112.5
115

65.625
68.25
70.875
73.5
76.125
78.75
81.375
84
86.625
89.25
91.875
94.5
97.125
99.75
102.375
105
107.625
110.25
112.875
115.5
118.125
120.75

68.75
71.5
74.25
77
79.75
82.5
85.25
88
90.75
93.5
96.25
99
101.75
104.5
107.25
110
112.75
115.5
118.25
121
123.75
126.5

71.875
74.75
77.625
80.5
83.375
86.25
89.125
92
94.875
97.75
100.625
103.5
106.375
109.25
112.125
115
117.875
120.75
123.625
126.5
129.375
132.25

75
78
81
84
87
90
93
96
99
102
105
108
111
114
117
120
123
126
129
132
135
138

78.125
81.25
84.375
87.5
90.625
93.75
96.875
100
103.125
106.25
109.375
112.5
115.625
118.75
121.875
125
128.125
131.25
134.375
137.5
140.625
143.75

81.25
84.5
87.75
91
94.25
97.5
100.75
104
107.25
110.5
113.75
117
120.25
123.5
126.75
130
133.25
136.5
139.75
143
146.25
149.5