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About this tool
Log squat, bench and deadlift bests over time and see your competition total, lift balance and bodyweight multiples.
A powerlifting total is the sum of your best squat, bench press and deadlift performed on the same day, which is the only version a federation records. This tracker logs dated sessions, keeps that single-day total separate from the all-time gym total built from bests set on different days, and shows the gap between them. It also breaks the latest session into lift shares against the typical raw split of roughly 35% squat, 25% bench and 40% deadlift, and converts every lift into a bodyweight multiple.
Open Powerlifting Total Tracker on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
Same-day totals are reported separately from all-time bests, so nothing is overstated.
Each lift is compared with the typical raw share and marked strong, balanced or lagging.
Every lift is expressed relative to the bodyweight recorded in that session.
The best successful squat, bench press and deadlift from one competition or one session, added together. Bests set weeks apart cannot be combined into an official total, which is why this tracker reports the single-day figure and the all-time gym figure separately.
Across raw meet results the total tends to split near 35% squat, 25% bench press and 40% deadlift. Individual variation is large — long-armed lifters usually deadlift a bigger share, and equipped lifting shifts the split towards the squat and bench.
As an informal coaching benchmark, a total around 4.5 times bodyweight is intermediate and 6 times bodyweight is advanced for raw lifters. These are gym conventions, not federation classifications, and formulas such as DOTS or IPF GL points give a fairer comparison across weight classes.
No. Sessions are stored in this browser's local storage on your own device. They survive a refresh, but they will not appear in another browser, on another device, or in a private window.