16 week sheiko plan
DESCRIPTION
Sheiko planTRANSCRIPT
Enter your maxes here:Squat 240Bench 150Deadlift 275
Comp Date ###
SheikoMonthly training plan #29
week 1Tuesday, 06, October 2015 3 1 day (Monday)
1 Bench press
2 Squat
3 Bench press
4 Dumbbell fly5 Good morning (standing)
Thursday, 08, October 2015 5 3 day (Wednesday)1 Deadlift up to knees
2 Incline Bench press3 Dip4 Deadlift from boxes
5 Lunge6 Abs
Saturday, 10, October 2015 7 5 day (Friday)1 Bench press
2 Dumbbell fly3 Squat
4 Good morning (sitting)
week 2Monday, 12, October 2015 9 1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly4 Push up5 Front squat
6 Good morning (standing)
Thursday, 15, October 2015 12 3 day (Wednesday)1 Deadlift up to knees
2 Bench press
3 Dumbbell fly4 Deadlift from boxes
5 Lunge
Saturday, 17, October 2015 14 5 day (Friday)1 Squat
2 Bench press
3 Dumbbell fly4 Squat
5 Good morning (standing)
week 3Monday, 19, October 2015 16 1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly4 Push up5 Squat
6 Good morning (standing)
Thursday, 22, October 2015 19 3 day (Wednesday)1 Deficit deadlift
2 Bench press
3 Dumbbell fly4 Deadlift from boxes
5 Lunge
Saturday, 24, October 2015 21 5 day (Friday)1 Squat
2 Bench press
3 Dumbbell fly4 Press5 Good morning (standing)
week 4Monday, 26, October 2015 23 1 day (Monday)
1 Squat
2 Bench press
3 Dumbbell fly4 Dip
5 Front squat
6 Good morning (standing)
Thursday, 29, October 2015 26 3 day (Wednesday)1 Bench press
2 Deadlift
3 Bench press
4 Dumbbell fly
Saturday, 31, October 2015 28 5 day (Friday)1 Squat
2 Bench press
3 Dumbbell fly4 Dip5 Good morning (sitting)6 Abs
% reps sets weight50% 5 1 7560% 4 2 9070% 3 2 10575% 3 5 11350% 5 1 12060% 5 2 14470% 5 5 16850% 5 1 7560% 5 1 9070% 4 4 105
10 55 5
% reps sets weight50% 3 1 13860% 3 2 16570% 3 2 19375% 3 4 20662% 6 4 93
5 555% 4 1 15165% 4 1 17975% 4 2 20685% 3 4 234
5 510 3
% reps sets weight50% 5 1 7560% 5 1 9070% 4 1 10575% 3 2 11380% 2 2 12075% 3 2 11370% 4 1 10560% 6 1 9050% 8 1 75
10 550% 5 1 12060% 4 2 14470% 3 2 16875% 3 5 180
5 5
###
% reps sets weight50% 5 1 120
60% 4 1 14470% 3 2 16880% 2 5 19250% 5 1 7560% 4 1 9070% 3 2 10580% 3 5 120
10 510 5
45% 3 2 10855% 3 2 13260% 2 4 14446% 5 5 110
% reps sets weight50% 3 1 13860% 3 1 16570% 3 2 19375% 2 4 20650% 6 1 7560% 6 2 9065% 6 4 98
10 555% 4 1 15165% 4 1 17975% 4 2 20680% 4 4 220
5 5
% reps sets weight50% 5 1 12060% 4 1 14470% 3 2 16880% 2 5 19250% 5 1 7560% 4 1 9070% 3 2 10580% 2 2 12075% 3 1 11365% 5 1 9855% 7 1 83
10 550% 5 1 12060% 5 2 14470% 4 4 16846% 5 5 110
###
% reps sets weight55% 5 1 13265% 4 1 15675% 3 2 18085% 2 4 204
50% 5 1 7560% 4 1 9070% 3 2 10580% 3 6 120
10 510 5
50% 3 1 12060% 3 1 14470% 3 1 16880% 3 4 19246% 5 5 110
% reps sets weight50% 3 2 13860% 3 2 16565% 3 4 17950% 5 1 7560% 4 1 9070% 3 2 10580% 2 3 12085% 2 2 12880% 3 2 120
10 560% 4 1 16570% 4 2 19380% 3 2 22090% 2 3 248
5 5
% reps sets weight50% 5 1 12060% 4 1 14470% 3 2 16880% 3 6 19250% 5 1 7560% 4 1 9070% 3 2 10580% 3 7 120
10 54 5
46% 5 5 110
###
% reps sets weight50% 5 1 12060% 4 1 14470% 3 2 16880% 3 5 19255% 5 1 8365% 5 1 9875% 4 5 113
10 58 5
40% 5 2 9650% 4 2 12060% 3 3 14446% 5 5 110
% reps sets weight50% 5 1 7560% 4 1 9070% 3 2 10580% 3 2 12085% 2 3 12850% 3 1 13860% 3 1 16570% 3 2 19380% 3 2 22085% 2 3 23480% 2 3 22050% 5 1 7560% 5 1 9070% 5 4 105
10 5
% reps sets weight50% 5 1 12060% 4 1 14470% 3 2 16880% 3 6 19250% 6 1 7560% 5 1 9070% 4 2 10580% 3 2 12085% 2 2 12880% 3 2 12070% 4 1 10560% 6 1 9050% 8 1 75
10 58 55 5
10 3
SheikoMonthly training plan #30
week 1Monday, 02, November 2015 30 1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 7560% 4 2 9070% 3 2 10580% 3 5 120
2 Squat 50% 5 1 12060% 4 1 14470% 3 2 16880% 3 5 192
3 Bench press 50% 5 1 7560% 5 1 9070% 5 5 105
4 Dumbbell fly 10 55 Squat 55% 5 1 132
65% 4 1 15675% 3 5 180
6 Good morning (standing) 5 5
Thursday, 05, November 2015 33 3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 138
60% 4 2 16570% 3 2 19380% 3 5 220
2 Bench press 50% 5 1 7560% 5 1 9070% 4 2 10575% 3 2 11380% 2 2 12085% 1 2 12880% 2 2 12075% 3 2 11370% 4 1 10565% 6 1 9860% 8 1 9055% 10 1 8350% 12 1 75
3 Dumbbell fly 4 64 Deadlift from boxes 60% 5 1 165
70% 4 2 19380% 3 3 22090% 2 4 248
5 Lunge 5 56 Abs 10 3
Saturday, 07, November 2015 35 5 day (Friday) % reps sets weight1 Squat 50% 5 1 120
60% 4 2 14470% 3 2 16880% 3 5 192
2 Bench press 50% 5 1 7560% 4 2 9070% 3 2 10580% 2 6 120
3 Dip 6 54 Squat 50% 5 1 120
60% 5 2 14470% 4 4 168
5 French press 10 56 Good morning (sitting) 5 5
###week 2
Monday, 09, November 2015 37 1 day (Monday) % reps sets weight1 Squat 50% 5 1 120
60% 4 2 14470% 3 2 16880% 2 2 19290% 1 3 216
2 Bench press 50% 5 1 7560% 4 1 9070% 3 2 10580% 2 6 120
3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 5 1 120
60% 4 1 14470% 3 2 16880% 2 4 192
6 Good morning (standing) 46% 5 5 110
Thursday, 12, November 2015 40 3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 138
60% 4 2 16570% 3 2 19375% 3 4 206
2 Bench press 50% 5 1 7560% 5 1 9070% 4 2 10575% 3 2 11380% 2 2 12075% 3 2 11370% 5 2 10560% 7 1 9050% 9 1 75
3 Dumbbell fly 10 54 Deadlift 50% 4 1 138
60% 4 1 16570% 3 2 19380% 3 5 220
5 Lunge 5 5
Saturday, 14, November 2015 42 5 day (Friday) % reps sets weight1 Bench press 50% 5 1 75
60% 4 2 9070% 3 2 10580% 2 5 120
2 Squat 50% 5 1 12060% 5 2 14470% 5 5 168
3 Bench press 55% 4 1 8365% 3 1 9875% 2 5 113
4 Dip 8 55 Leg Press 6 56 Good morning (sitting) 6 5
###week 3
Monday, 16, November 2015 44 1 day (Monday) % reps sets weight1 Squat 50% 5 1 120
60% 4 2 14470% 3 2 16880% 3 5 192
2 Bench press 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 5 120
3 Squat 50% 6 1 12060% 6 1 14465% 6 4 156
4 Bench press 55% 5 1 8365% 5 2 9875% 4 4 113
5 Dumbbell fly 10 56 Good morning (standing) 46% 5 5 110
Thursday, 19, November 2015 47 3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 138
60% 4 1 16570% 3 2 19380% 3 3 22085% 2 3 234
2 Bench press 50% 6 1 7560% 5 1 9070% 4 2 10575% 3 2 11380% 2 2 12085% 1 2 12880% 2 2 12075% 3 2 11370% 5 1 10565% 7 1 9860% 9 1 9055% 11 1 8350% 13 1 75
3 Dumbbell fly 10 54 Deadlift from boxes 65% 5 1 179
75% 5 2 20685% 4 4 234
5 Lunge 5 56 Abs 10 3
Saturday, 21, November 2015 49 5 day (Friday) % reps sets weight1 Bench press 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 6 120
2 Squat 50% 5 1 12060% 4 1 14470% 3 2 16880% 3 2 19285% 2 3 20480% 3 3 192
3 Bench press 50% 5 1 7560% 5 2 9070% 5 5 105
4 Dumbbell fly 10 55 Good morning (sitting) 5 5
###week 4
Monday, 23, November 2015 51 1 day (Monday) % reps sets weight1 Squat 50% 5 1 120
60% 4 1 14470% 3 2 16880% 3 2 19285% 2 2 20490% 1 2 216
2 Bench press 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 2 12085% 2 2 12880% 3 2 120
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 120
60% 4 1 14470% 3 2 16880% 2 4 192
6 Good morning (standing) 46% 5 5 110
Wednesday, 25, November 2015 53 3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 2 12085% 2 3 128
2 Deadlift 50% 4 1 13860% 4 1 16570% 3 2 19380% 3 2 22085% 2 3 234
3 Bench press 55% 5 1 8365% 5 1 9875% 4 4 113
4 Dumbbell fly 10 55 Lunge 5 5
Saturday, 28, November 2015 56 5 day (Friday) % reps sets weight1 Squat 50% 5 1 120
60% 4 1 14470% 3 2 16880% 3 6 192
2 Bench press 50% 5 1 7560% 5 1 9070% 5 5 105
3 Dumbbell fly 10 54 Dip 8 55 Good morning (sitting) 5 56 Abs 10 3
SheikoMonthly training plan #31
week 1Monday, 30, November 2015 58 1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 2 12085% 2 4 128
2 Squat 50% 5 1 12060% 5 2 14470% 2,4,6,8,7,5,3 1 168
3 Bench press 50% 6 1 7560% 6 2 9065% 6 4 98
4 Dumbbell fly 10 55 Squat 50% 5 1 120
60% 5 2 14465% 4 4 156
6 Good morning (standing) 46% 5 5 110
Thursday, 03, December 2015 61 3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 138
60% 4 2 16570% 4 4 193
2 Bench press 50% 5 1 7560% 5 1 9070% 4 2 10575% 3 2 11380% 2 2 12085% 1 2 12880% 2 2 12075% 3 2 11370% 4 1 10565% 6 1 9860% 8 1 9055% 10 1 8350% 12 1 75
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 165
70% 4 1 19380% 3 2 22090% 2 4 248
5 Lunge 5 56 Abs 10 3
Saturday, 05, December 2015 63 5 day (Friday) % reps sets weight1 Squat 50% 5 1 120
60% 4 1 14470% 3 2 16880% 3 2 19285% 2 3 204
2 Bench press 50% 5 1 7560% 4 2 9070% 3 2 10580% 2 6 120
3 Dip 6 54 Squat 55% 5 1 132
65% 5 1 15675% 4 4 180
5 French press 10 56 Good morning (sitting) 5 5
###week 2
Monday, 07, December 2015 65 1 day (Monday) % reps sets weight1 Bench press 50% 5 1 75
60% 4 1 9070% 3 2 10580% 2 2 12090% 1 3 135
2 Squat 50% 5 1 12060% 4 1 14470% 3 2 16880% 2 5 192
3 Bench press 55% 5 1 8365% 5 1 9875% 5 4 113
4 Dumbbell fly 10 55 Leg press 6 56 Good morning (standing) 46% 5 5 110
Thursday, 10, December 2015 68 3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 138
60% 3 2 16565% 3 4 179
2 Bench press 50% 6 1 7560% 5 1 9070% 4 2 10575% 3 2 11380% 2 2 12085% 1 2 12875% 3 1 11365% 5 1 9855% 7 1 83
3 Dumbbell fly 10 54 Deadlift 55% 3 1 151
65% 3 2 17975% 3 2 20685% 2 4 234
5 Lunge 5 56 Abs 10 4
Saturday, 12, December 2015 70 5 day (Friday) % reps sets weight1 Squat 50% 5 1 120
60% 4 1 14470% 3 2 16880% 2 2 19285% 2 4 204
2 Incline Bench press 65% 6 4 983 Squat 50% 6 1 120
60% 6 1 14465% 6 4 156
4 Triceps 10 55 Back extension 10 4
###Monday, 14, December 2015 72 week 3
1 day (Monday) % reps sets weight1 Bench press 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 5 120
2 Squat 50% 5 1 12060% 5 1 14470% 5,8,3,6,2,7,4 1 168
3 Bench press 55% 5 1 8365% 5 1 9870% 5 5 105
4 Dumbbell fly 10 55 Lunge 5 56 Good morning (standing) 46% 5 5 110
Thursday, 17, December 2015 75 3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 138
60% 4 1 16570% 3 2 19380% 2 4 220
2 Bench press 50% 8 1 7555% 7 1 8360% 6 1 9065% 5 1 9870% 4 1 10575% 3 2 11380% 2 2 12085% 1 2 12880% 2 2 12075% 3 1 11370% 4 1 10565% 6 1 9860% 8 1 9055% 10 1 8350% 12 1 75
3 Deadlift from boxes 60% 4 1 16570% 4 1 19380% 3 2 22090% 2 3 248
4 Leg press 5 55 Abs 10 3
Saturday, 19, December 2015 77 5 day (Friday) % reps sets weight1 Bench press 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 6 120
2 Squat 50% 5 1 12060% 4 1 14470% 3 2 16880% 3 2 19285% 2 3 20480% 3 3 192
3 Bench press 50% 5 1 7560% 5 2 9070% 5 5 105
4 Dumbbell fly 10 55 Good morning (sitting) 5 5
###week 4
Monday, 21, December 2015 79 1 day (Monday) % reps sets weight1 Squat 50% 5 1 120
60% 4 1 14470% 3 2 16880% 2 2 19290% 1 3 21680% 2 2 192
2 Bench press 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 2 12085% 2 4 128
3 Dumbbell fly 10 54 Dip 8 55 Lunge 5 56 Back extension 10 4
Thursday, 24, December 2015 82 3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 75
60% 4 1 9070% 3 2 10580% 2 2 12090% 1 3 13580% 2 2 120
2 Deadlift 50% 3 1 13860% 3 1 16570% 3 2 19380% 2 2 22090% 1 2 248
3 Dumbbell fly 10 54 Leg press 5 65 Abs 10 3
Saturday, 26, December 2015 84 5 day (Friday) % reps sets weight1 Squat 50% 5 1 120
60% 4 1 14470% 3 2 16880% 3 5 192
2 Bench press 55% 5 1 8365% 5 1 9875% 4 5 113
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 120
60% 5 1 14470% 5 4 168
6 Good morning (sitting) 5 5
SheikoMonthly training plan #32
Date # week 1Monday, 28, December 2015 86 1 day (Monday) % reps sets weight
1 Squat 50% 3 1 12060% 3 1 14470% 3 2 16875% 2 3 180
2 Bench press 50% 3 1 7560% 3 1 9070% 3 2 10575% 2 3 113
3 Abs 10 3
Thursday, 31, December 2015 89 3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 120
60% 3 2 14470% 2 2 16880% 2 1 19290% 1 1 21695% 1 1 228
2 Bench press 50% 3 1 7560% 3 1 9070% 2 2 10580% 2 1 12090% 1 1 13595% 1 1 142.5
3 Deadlift 50% 3 1 13860% 2 1 16570% 2 2 19380% 1 1 22090% 1 1 24895% 1 1 261.25
Saturday, 02, January 2016 91 5 day (Friday) % reps sets weight1 Squat 50% 3 1 120
60% 3 2 14470% 3 2 16875% 2 4 180
2 Bench press 55% 3 1 8365% 3 2 9875% 3 6 113
3 Dumbbell fly 10 54 Good morning (standing) 46% 5 5 1105 Abs 10 3
###week 2
Monday, 04, January 2016 93 1 day (Monday) % reps sets weight1 Squat 50% 3 1 120
60% 3 2 14470% 3 2 16880% 2 4 192
2 Bench press 50% 3 1 7560% 3 1 9070% 3 2 10580% 3 5 120
4 Squat 55% 3 1 13265% 3 2 15675% 3 4 180
Dumbbell fly 8 4Thursday, 07, January 2016 96 3 day (Wednesday) % reps sets weight
1 Deadlift up to knees 50% 3 1 13860% 2 2 16565% 2 2 17970% 1 3 193
2 Bench press 50% 3 1 7560% 3 1 9070% 3 2 10580% 3 2 12085% 2 3 128
3 Dumbbell fly 10 54 Deadlift 50% 3 1 138
60% 3 1 16570% 3 2 19380% 3 5 220
5 Abs 10 3
Saturday, 09, January 2016 98 5 day (Friday) % reps sets weight1 Bench press 50% 3 1 75
60% 3 1 9070% 3 2 10580% 3 5 120
2 Squat 50% 3 1 12060% 3 2 14470% 3 2 16880% 3 6 192
3 Bench press 50% 4 1 7560% 4 1 9070% 4 4 105
4 Dumbbell fly 10 55 Good morning (standing) 46% 5 5 110
###week 3
Monday, 11, January 2016 100 1 day (Monday) % reps sets weight1 Squat 50% 3 1 120
60% 3 1 14470% 3 2 16880% 2 5 192
2 Bench press 50% 3 1 7560% 3 1 9070% 3 2 10580% 2 3 12085% 1 3 128
3 Dumbbell fly 8 44 Abs 4 5
Thursday, 14, January 2016 103 3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 75
60% 3 1 9070% 3 2 10580% 2 5 120
2 Dumbbell fly 8 43 Deadlift 50% 3 1 138
60% 3 2 16570% 3 2 19375% 2 5 206
4 Good morning (standing) 46% 5 5 110
Saturday, 16, January 2016 105 5 day (Friday) % reps sets weight1 Squat 50% 3 1 120
60% 3 2 14470% 2 2 16875% 2 3 180
2 Bench press 50% 3 1 7560% 3 1 9070% 3 2 10575% 2 4 113
3 Abs 8 3###
week 4Monday, 18, January 2016 107 1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 7560% 3 2 9070% 2 2 10575% 1 4 113
1 Deadlift 50% 3 1 13860% 2 2 16570% 2 4 193
3 Abs 8 2
Wednesday, 20, January 2016 109 3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 120
60% 3 2 14470% 2 3 168
2 Bench press 50% 3 1 7560% 3 2 9070% 2 3 105
Bmax 50% 3 1 7560% 3 1 9070% 2 2 10580% 1 2 12090% 1 1 13595% 1 1 143
105% 1 1 158Smax 50% 3 1 120
60% 3 1 14470% 2 2 16880% 1 2 19290% 1 1 21695% 1 1 228
105% 1 1 252Dmax 50% 3 1 138
60% 3 1 16570% 2 2 19380% 1 2 22090% 1 1 24895% 1 1 261
105% 1 1 289
Saturday, 30, January 2016 119 Competition Week 5 1 2 3Squat 240 252 257Bench 150 158 163Deadlift 275 289 294
665 698 713 ###
Volume Calculations
Reps PoundageMS Prep Squat Bench Dead Squat Bench Dead
1 92 150 97 339 15000 15225 18370 485952 86 127 70 283 14136 12930 12925 399913 131 200 114 445 21048 19605 21973 626264 88 106 94 288 15048 11220 18535 44803
Total 397 583 375 1355 65232 58980 71803 196015
MS Prep2 Squat Bench Dead Squat Bench Dead1 80 204 90 374 13620 20438 17985 520432 91 163 83 337 14424 16410 16610 474443 84 191 107 382 14232 19253 20625 541104 85 148 69 302 14352 15420 13558 433305 95 186 78 359 15648 18368 14768 487836 85 148 69 302 14352 15420 13558 43330
Total 520 1040 496 2056 86628 105308 97103 289038
MS Prep3 Squat Bench Dead Squat Bench Dead1 80 114 67 261 13548 11948 13310 388062 91 148 46 285 14496 15000 9075 385713 73 126 62 261 12276 13028 12265 375694 51 127 51 229 8472 12968 10395 318355 83 137 62 282 13944 14355 12430 40729
Total 378 652 288 1318 62736 67298 57475 187509
MS Comp Squat Bench Dead Squat Bench Dead1 82 67 63 212 13680 7110 12210 330002 92 92 69 253 15480 9788 13613 388803 58 87 47 192 9720 9180 8910 278104 41 65 19 125 6648 6765 3493 169065 15 30 15 60 2232 2805 2558 7595
Total 288 341 213 842 47760 35648 40783 124190
#29 Squat Bench Dead Squat Bench Dead1 74 108 55 237 11700 10553 10808 330602 101 106 52 259 15528 10283 10203 360133 77 100 48 225 13236 10725 8965 329264 90 140 30 260 13920 14175 6105 34200
Total 342 454 185 981 54384 45735 36080 136199
#30 Squat Bench Dead Squat Bench Dead1 119 180 63 362 19416 17820 12650 498862 89 133 59 281 14136 13328 11165 386293 106 220 60 386 17256 21983 12444 516824 83 119 26 228 13944 12315 5088 31347
Total 397 652 208 1257 64752 65445 41346 171543
#31 Squat Bench Dead Squat Bench Dead
1 134 182 51 367 21336 17820 9845 490012 88 98 44 230 14016 9953 8181 321503 81 227 42 350 13488 22418 8360 442664 86 85 18 189 14112 8985 3438 26535
Total 389 592 155 1136 62952 59175 29824 151951
#32 Squat Bench Dead Squat Bench Dead1 59 60 13 132 9528 6248 2530 183062 77 102 41 220 12948 10800 7728 314763 41 63 25 129 6696 6578 4620 178944 15 32 15 62 2232 3030 2613 7875
Total 192 257 94 543 31404 26655 17490 75549
#37 Squat Bench Dead Squat Bench Dead1 74 115 70 259 11700 11573 12870 361432 93 100 57 250 ### 15540 10328 10615 364833 109 169 63 341 17760 17168 12320 472484 80 115 26 221 13344 11610 5088 30042
Total 356 499 216 1071 58344 50678 40893 149914
#39 Squat Bench Dead Squat Bench Dead1 70 82 46 198 11124 8048 8965 281372 102 113 52 267 15288 11153 9763 362033 58 102 40 200 10044 10980 7480 285044 90 140 30 260 13920 14175 6105 34200
Total 320 437 168 925 50376 44355 32313 127044
#40 Squat Bench Dead Squat Bench Dead1 80 188 59 327 13476 18675 12265 444162 93 125 41 259 15288 12780 7398 354663 78 158 55 291 13176 15900 11399 404754 136 145 62 343 22296 14595 11976 48867
Total 387 616 217 1220 64236 61950 43038 169224
Intensity/Average %Squat Bench Dead67.9% 67.7% 68.9%68.5% 67.9% 67.1%66.9% 65.4% 70.1%71.3% 70.6% 71.7%68.5% 67.4% 69.6%
Squat Bench Dead70.9% 66.8% 72.7%66.0% 67.1% 72.8%70.6% 67.2% 70.1%70.4% 69.5% 71.4%68.6% 65.8% 68.8%70.4% 69.5% 71.4%69.4% 67.5% 71.2%
Squat Bench Dead70.6% 69.9% 72.2%66.4% 67.6% 71.7%70.1% 68.9% 71.9%69.2% 68.1% 74.1%70.0% 69.9% 72.9%69.2% 68.8% 72.6%
Squat Bench Dead69.5% 70.7% 70.5%70.1% 70.9% 71.7%69.8% 70.3% 68.9%67.6% 69.4% 66.8%62.0% 62.3% 62.0%69.1% 69.7% 69.6%
Squat Bench Dead65.9% 65.1% 71.5%64.1% 64.7% 71.3%71.6% 71.5% 67.9%64.4% 67.5% 74.0%66.3% 67.2% 70.9%
Squat Bench Dead68.0% 66.0% 73.0%66.2% 66.8% 68.8%67.8% 66.6% 75.4%70.0% 69.0% 71.2%68.0% 66.9% 72.3%
Squat Bench Dead
66.3% 65.3% 70.2%66.4% 67.7% 67.6%69.4% 65.8% 72.4%68.4% 70.5% 69.4%67.4% 66.6% 70.0%
Squat Bench Dead67.3% 69.4% 70.8%70.1% 70.6% 68.5%68.0% 69.6% 67.2%62.0% 63.1% 63.3%68.2% 69.1% 67.7%
Squat Bench Dead65.9% 67.1% 66.9%
0 69.6% 68.9% 67.7%67.9% 67.7% 71.1%69.5% 67.3% 71.2%68.3% 67.7% 68.8%
Squat Bench Dead66.2% 65.4% 70.9%62.5% 65.8% 68.3%72.2% 71.8% 68.0%64.4% 67.5% 74.0%65.6% 67.7% 69.9%
Squat Bench Dead70.2% 66.2% 75.6%68.5% 68.2% 65.6%70.4% 67.1% 75.4%68.3% 67.1% 70.2%69.2% 67.0% 72.1%
SheikoMonthly training plan #37
week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 75
60% 4 1 9070% 3 2 10575% 3 4 113
2 Squat 50% 5 1 12060% 5 2 14470% 5 5 168
3 Dumbbell fly 10 54 Bench press 55% 5 1 83
65% 5 2 9870% 4 5 105
5 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 5 1 138
60% 5 2 16570% 4 2 19375% 3 4 206
2 Incline Bench press 4 63 Dip 5 54 Deadlift from boxes 50% 5 1 138
60% 5 2 16570% 4 2 19380% 3 4 220
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 6 1 75
60% 5 1 9070% 4 2 10575% 3 2 11380% 2 2 12085% 1 2 12880% 2 2 12075% 3 2 11365% 5 1 9855% 7 1 83
2 Dumbbell fly 10 53 Squat 50% 5 1 120
60% 4 2 14470% 3 2 16875% 3 5 180
4 French press 10 55 Good morning (sitting) 5 5
###
week 21 day (Monday) % reps sets weight1 Squat 55% 5 1 132
65% 4 2 15675% 3 2 18080% 2 5 192
2 Bench press 50% 5 1 7560% 4 1 9070% 3 2 10580% 2 6 120
3 Dumbbell fly 10 54 Push up 10 55 Squat 55% 3 1 132
65% 3 1 15675% 3 4 180
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 138
60% 4 2 16570% 4 4 193
2 Bench press 55% 5 1 8365% 5 1 9870% 4 5 105
3 Dumbbell fly 10 54 Deadlift 50% 4 1 138
60% 4 1 16570% 3 2 19380% 3 5 220
5 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 4 1 120
60% 4 1 14470% 3 2 16875% 3 6 180
2 Bench press 50% 6 1 7560% 5 1 9070% 4 1 10575% 3 3 11380% 2 2 12085% 1 2 12880% 2 2 12075% 4 1 11370% 5 1 10560% 6 1 9050% 7 1 75
5 Squat 55% 3 1 13265% 3 1 15675% 2 4 180
6 Good morning (sitting) 6 53 Dumbbell fly 10 54 Triceps 10 5
week 3
1 day (Monday) % reps sets weight1 Squat 50% 5 1 120
60% 4 2 14470% 3 2 16880% 3 5 192
2 Bench press 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 6 120
3 Dumbbell fly 10 54 Push up 10 55 Squat 50% 5 1 120
60% 5 1 14470% 5 5 168
6 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 138
60% 4 1 16570% 4 2 19375% 4 4 206
2 Bench press 50% 6 1 7560% 5 1 9070% 4 2 10575% 3 2 11380% 2 2 12085% 1 2 12880% 2 2 12075% 3 2 11370% 4 1 10565% 6 1 9855% 7 1 83
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 165
70% 5 2 19380% 4 4 220
5 Lunge 5 56 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 7 120
2 Squat 50% 5 1 12060% 5 1 14470% 5 2 16875% 4 5 180
3 Bench press 50% 6 1 7560% 6 2 9065% 6 4 98
4 Dumbbell fly 10 55 Good morning (standing) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 120
60% 4 1 14470% 3 2 16880% 3 2 19290% 1 3 216
2 Bench press 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 5 120
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 120
60% 4 1 14470% 3 2 16880% 2 4 192
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 2 12090% 1 3 135
2 Deadlift 50% 4 1 13860% 4 1 16570% 3 2 19380% 3 2 22085% 2 3 234
3 Bench press 50% 5 1 7560% 5 1 9070% 4 4 105
4 Dumbbell fly 10 55 Lunge 5 5
5 day (Friday) % reps sets weight1 Squat 50% 5 1 120
60% 4 1 14470% 3 2 16880% 3 6 192
2 Bench press 50% 5 1 7560% 5 1 9070% 5 5 105
3 Dumbbell fly 10 54 Dip 8 55 Good morning (sitting) 5 56 Abs 10 3
SheikoMonthly training plan #40
week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 75
60% 4 2 9070% 3 2 10580% 3 2 12085% 2 3 12880% 3 2 120
2 Squat 50% 5 1 12060% 4 1 14470% 3 2 16880% 3 5 192
3 Bench press 55% 5 1 8365% 5 1 9875% 4 5 113
4 Dumbbell fly 10 55 Leg press 6 66 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 138
60% 4 2 16570% 3 2 19380% 3 2 22085% 2 4 234
2 Bench press 50% 8 1 7555% 7 1 8360% 6 1 9065% 5 1 9870% 4 1 10575% 3 2 11380% 2 2 12085% 1 3 12880% 2 2 12075% 3 1 11370% 4 1 10565% 6 1 9860% 8 1 9055% 10 1 8350% 12 1 75
3 Dumbbell fly 10 54 Deadlift from boxes 60% 5 1 165
70% 4 1 19380% 3 2 22090% 3 2 248
100% 2 3 2755 Lunge 5 66 Abs 10 4
5 day (Friday) % reps sets weight
1 Squat 50% 5 1 12060% 4 1 14470% 3 2 16880% 3 2 19285% 2 4 204
2 Bench press 50% 5 1 7560% 4 2 9070% 3 2 10580% 2 6 120
3 Dip 6 54 Squat 55% 5 1 132
65% 4 1 15675% 3 4 180
5 Triceps 10 56 Good morning (sitting) 5 5
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 120
60% 4 1 14470% 3 2 16880% 3 5 192
2 Bench press 50% 5 1 7560% 4 1 9070% 3 2 10580% 2 6 120
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 120
60% 4 1 14470% 3 2 16875% 3 4 180
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 138
60% 3 2 16565% 2 4 179
2 Bench press 50% 5 1 7560% 5 1 9070% 4 2 10575% 3 2 11380% 2 3 12075% 3 2 11370% 5 2 10560% 7 1 9050% 9 1 75
3 Dumbbell fly 10 54 Deadlift 50% 4 1 138
60% 4 1 16570% 3 2 19380% 2 5 220
5 Leg press 5 6
6 Abs 10 4
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 7 120
2 Squat 50% 5 1 12060% 5 1 14470% 5 2 16875% 4 4 180
3 Push-up (wide grip) 8 54 Leg extension 10 55 Good morning (sitting) 5 5
###week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 120
60% 4 1 14470% 3 2 16880% 2 2 19290% 1 3 216
2 Bench press 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 2 12090% 2 3 135
3 Squat 55% 4 1 13265% 4 1 15675% 4 4 180
4 Incline DB 10 55 Chinups 5 5
3 day (Wednesday) % reps sets weight1 Deadlift 50% 4 1 138
60% 3 1 16570% 3 2 19380% 2 2 22090% 1 3 24880% 2 2 220
2 Bench press 50% 6 1 7560% 5 1 9070% 4 2 10575% 3 2 11380% 2 3 12075% 3 2 11370% 5 1 10560% 9 1 9050% 11 1 75
3 Dumbbell fly 10 54 Deadlift from boxes 65% 5 1 179
75% 5 2 20685% 4 4 234
5 Lunge 5 66 Abs 10 3
5 day (Friday) % reps sets weight1 Bench press 50% 5 1 75
60% 4 1 9070% 3 2 10580% 3 6 120
2 Squat 50% 5 1 12060% 4 1 14470% 3 2 16880% 3 3 19285% 2 4 204
3 Bench press 50% 6 1 7560% 6 1 9070% 6 4 105
4 Dumbbell fly 10 55 Leg press 6 66 Good morning (sitting) 5 5
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 120
60% 4 1 14470% 3 2 16880% 3 5 192
2 Bench press 50% 5 1 7560% 4 1 9070% 3 2 10580% 3 3 12085% 2 4 128
3 Dumbbell fly 10 54 Dip 8 55 Squat 50% 5 1 120
60% 5 1 14470% 5 1 16875% 4 4 180
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 138
60% 3 2 16570% 3 2 19375% 3 5 206
2 Bench press 50% 6 1 7560% 5 1 9070% 4 2 10575% 3 2 11380% 3 3 12075% 4 2 11370% 5 2 10565% 6 1 9860% 8 1 90
55% 10 1 8350% 10 1 75
3 Deadlift 50% 4 1 13860% 4 1 16570% 3 2 19380% 3 6 220
4 Dumbbell fly 10 55 Lunge 5 66 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 120
60% 4 1 14470% 3 2 16880% 3 3 19285% 2 3 20480% 3 3 192
2 Bench press 50% 5 1 7560% 4 1 9070% 3 2 10580% 2 6 120
3 Squat 50% 6 1 12060% 6 1 14465% 6 4 156
4 Good morning (sitting) 5 5