Enter your maxes here:Squat 220 231Bench 150 158Deadlift 260 273

630 662

Volume Calculations

#37v2 #31 #32v2Zones % Monthly NL Monthly % Monthly NL Monthly % Monthly NL Monthly %

1 50-59 170 20.6% 125 18.8% 72 18.5%2 60-69 221 26.8% 120 18.0% 80 20.5%3 70-79 261 31.7% 205 30.8% 129 33.1%4 80-89 169 20.5% 205 30.8% 99 25.4%5 90+ 3 0.4% 11 1.7% 10 2.6%

NL 824 100.0% 666 100.0% 390 100.0%

Overall Summary

#37v2 Squat Bench Dead NL Avg Wt. Squat1 62 129 39 230 123 66.5%

1 2 3 4150

170

190

210

230

250

115

120

125

130

135

140

Peparatory Period (#37v2)

NLAvg Wt.

Week

Lifts Avg Wt

2 65 80 39 184 135 69.5%3 74 109 26 209 128 66.9%4 67 108 26 201 129 70.6%

Total 268 426 130 824 128 68.4%

#31 Squat Bench Dead NL Avg Wt. Squat1 79 84 30 193 135 67.8%2 50 82 27 159 132 70.2%3 69 88 32 189 135 67.5%4 50 63 16 129 133 70.4%

Total 248 317 105 670 134 68.8%

1 2 3 4406080

100120140160

0

50

100

150

200

Competition Period (#32v2)

NLAvg Wt.

Week

Lifts Avg Wt

1 2 3 4120

140

160

180

200

129130131132133134135136

Peparatory Period (#31)

NLAvg Wt.

Week

Lifts Avg Wt

#32v2 Squat Bench Dead NL Avg Wt. Squat1 28 47 12 87 133 74.1%2 68 52 34 154 144 71.3%3 28 47 25 100 133 67.0%4 10 25 12 47 120 60.0%

Total 134 171 83 388 136 70.1%

1 2 3 4406080

100120140160

0

50

100

150

200

Competition Period (#32v2)

NLAvg Wt.

Week

Lifts Avg Wt

Zones12345

These graphs show the type of loading

Squat BenchBench Dead % Week 1 Week 2 Week 3 Week 4 Month %61.9% 71.5% 50-59 10 13 15 13 51 50-59

1 2 3 40

10

20

30

40

50

Squat #37v2

50-5960-6970-79

Week

Lifts

1 2 3 40

10

20

30

40

50

60Bench #37v2

50-5960-6970-79

Week

Lifts

1 2 3 4 50

50100150200250300

Training Cycle Summary

#37v2#31#32v2

Intensity Zones

Lifts

66.9% 66.9% 60-69 9 11 13 11 44 60-6967.4% 71.5% 70-79 43 21 26 12 102 70-7966.6% 71.2% 80-89 0 20 20 31 71 80-8965.4% 70.1% 90+ 0 0 0 0 0 90+

NL 62 65 74 67 268 NLAvg. Int. 66.5% 69.5% 66.9% 70.6% 68.4% Avg. Int.

Squat BenchBench Dead % Week 1 Week 2 Week 3 Week 4 Month %68.7% 72.0% 50-59 13 10 10 10 43 50-5968.3% 68.3% 60-69 17 8 9 8 42 60-6969.1% 73.8% 70-79 33 6 38 6 83 70-7968.7% 70.3% 80-89 16 26 12 26 80 80-8968.7% 71.3% 90+ 0 0 0 0 0 90+

NL 79 50 69 50 248 NLAvg. Int. 67.8% 70.2% 67.5% 70.4% 68.8% Avg. Int.

1 2 3 40

10

20

30

40

Squat #31

50-5960-6970-79

Week

Lifts

1 2 3 40

10

20

30

40

Bench #31

50-5960-6970-79

Week

Lifts

1 2 3 405

101520253035

Squat #32v2

50-5960-6970-79

Week

Lifts

1 2 3 40

5

10

15

20

25

30Bench #32v2

50-5960-6970-79

Week

Lifts

Squat BenchBench Dead % Week 1 Week 2 Week 3 Week 4 Month %68.1% 70.0% 50-59 6 9 6 3 24 50-5969.9% 68.8% 60-69 6 12 6 4 28 60-6968.1% 67.2% 70-79 12 15 8 3 38 70-7963.4% 62.5% 80-89 2 32 8 0 42 80-8968.0% 67.6% 90+ 4 0 0 0 4 90+

NL 30 68 28 10 136 NLAvg. Int. 74.1% 71.3% 67.0% 60.0% 70.1% Avg. Int.

1 2 3 405

101520253035

Squat #32v2

50-5960-6970-79

Week

Lifts

1 2 3 40

5

10

15

20

25

30Bench #32v2

50-5960-6970-79

Week

Lifts

%50-5960-6970-7980-8990+

DeadliftWeek 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3 Week 4

42 21 20 20 103 50-59 3 6 3 4

1 2 3 40

10

20

30

40

50

60Bench #37v2

50-5960-6970-79

Week

Lifts

1 2 3 405

1015202530

Deadlift #37v2

50-5960-6970-79

Week

Lifts

53 18 41 42 154 60-69 6 6 7 434 25 9 34 102 70-79 18 27 6 60 16 39 12 67 80-89 12 0 7 120 0 0 0 0 90+ 0 0 3 0

129 80 109 108 426 NL 39 39 26 2661.9% 66.9% 67.4% 66.6% 65.4% Avg. Int. 71.5% 66.9% 71.5% 71.2%

DeadliftWeek 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3 Week 4

18 16 19 14 67 50-59 3 6 3 315 14 16 12 57 60-69 6 6 6 321 38 21 18 98 70-79 6 9 6 330 14 30 17 91 80-89 12 6 11 50 0 2 2 4 90+ 3 0 2 2

84 82 88 63 317 NL 30 27 28 1668.7% 68.3% 69.1% 68.7% 68.7% Avg. Int. 72.0% 68.3% 73.8% 70.3%

1 2 3 40

10

20

30

40

Bench #31

50-5960-6970-79

Week

Lifts

1 2 3 402468

101214

Deadlift #31

50-5960-6970-79

Week

Lifts

1 2 3 40

5

10

15

20

25

30Bench #32v2

50-5960-6970-79

Week

Lifts

1 2 3 40

5

10

15

20

Deadlift #32v2

50-5960-6970-79

Week

Lifts

DeadliftWeek 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3 Week 4

9 9 9 6 33 50-59 3 6 3 39 9 9 6 33 60-69 3 7 6 3

24 9 15 13 61 70-79 2 6 16 62 25 14 0 41 80-89 1 15 0 03 0 0 0 3 90+ 3 0 0 0

47 52 47 25 171 NL 12 34 25 1268.1% 69.9% 68.1% 63.4% 68.0% Avg. Int. 70.0% 68.8% 67.2% 62.5%

1 2 3 40

5

10

15

20

25

30Bench #32v2

50-5960-6970-79

Week

Lifts

1 2 3 40

5

10

15

20

Deadlift #32v2

50-5960-6970-79

Week

Lifts

These graphs show the focus of the loading

Month % of Lifts Week 1 Week 2 Week 3 Week 4 Month16 Squat 27.0% 35.3% 35.4% 33.3% 32.5%

1 2 3 405

1015202530

Deadlift #37v2

50-5960-6970-79

Week

Lifts

1 2 3 40%

10%20%30%40%50%60%

Lift Distribution #37v2

SquatBenchDeadlift

Week

% Total Lifts

23 Bench 56.1% 43.5% 52.2% 53.7% 51.7%57 Deadlift 17.0% 21.2% 12.4% 12.9% 15.8%313

13070.1%

Month % of Lifts Week 1 Week 2 Week 3 Week 4 Month15 Squat 40.9% 31.4% 37.3% 38.8% 37.2%21 Bench 43.5% 51.6% 47.6% 48.8% 47.6%24 Deadlift 15.5% 17.0% 15.1% 12.4% 15.2%347

10171.3%

1 2 3 402468

101214

Deadlift #31

50-5960-6970-79

Week

Lifts

1 2 3 40%

10%20%30%40%50%60%

Lift Distribution #31

SquatBenchDeadlift

Week

% Total Lifts

1 2 3 40

5

10

15

20

Deadlift #32v2

50-5960-6970-79

Week

Lifts

1 2 3 40%

10%20%30%40%50%60%

Lift Distribution #32v2

SquatBenchDeadlift

Week

% Total Lifts

Month % of Lifts Week 1 Week 2 Week 3 Week 4 Month15 Squat 33.7% 44.2% 28.0% 21.3% 34.9%19 Bench 52.8% 33.8% 47.0% 53.2% 43.8%30 Deadlift 13.5% 22.1% 25.0% 25.5% 21.3%163

8367.6%

1 2 3 40

5

10

15

20

Deadlift #32v2

50-5960-6970-79

Week

Lifts

1 2 3 40%

10%20%30%40%50%60%

Lift Distribution #32v2

SquatBenchDeadlift

Week

% Total Lifts

SheikoPrep period 1

week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 75

60% 4 1 9070% 3 1 10575% 3 5 113

2 Squat 50% 5 1 110 ###60% 5 1 132 ###70% 5 5 154 ###

3 Bench press 50% 6 1 7560% 6 1 9065% 6 4 98

4 Chest muscles 6 45 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift 50% 3 1 130

60% 3 1 15670% 3 1 18275% 3 4 195

2 Incline Bench press (30 degrees) 50% 3 160% 3 170% 3 4

3 Deadlift from boxes 60% 3 1 15670% 3 1 18280% 3 4 208

4 Leg extension 8 55 Abs 8 3

4 day (Friday) % reps sets weight1 Bench press 50% 7 1 75

55% 6 1 8360% 5 1 9065% 4 1 9870% 3 2 10575% 2 2 11370% 3 2 10565% 4 1 9860% 6 1 9055% 8 1 8350% 10 1 75

2 Squat 50% 5 1 110 ###60% 4 1 132 ###70% 3 1 154 ###75% 3 5 165 ###

3 French press 8 54 Lat muscles 8 55 Good morning (sitting) 5 5

###

week 2 % reps sets weight1 Squat 50% 5 1 110 ###

60% 4 1 132 ###70% 3 1 154 ###80% 2 4 176 ###

2 Bench press 50% 5 1 7560% 4 1 9070% 3 1 10580% 2 5 120

5 Squat 55% 3 1 121 ###65% 3 1 143 ###75% 3 4 165 ###

3 Chest muscles 8 54 Push up (legs are on the bench, 10-20 kg on the bac 8 46 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift up to knees (pause = 1 sec) 50% 3 1 130

60% 3 1 15670% 3 4 182

2 Bench press 55% 5 1 8365% 4 1 9875% 3 4 113

3 Deadlift 50% 3 1 13060% 3 1 15670% 3 1 18275% 3 4 195

5 Leg press 6 4

5 day (Friday) % reps sets weight1 Squat 50% 5 1 110 ###

60% 4 1 132 ###70% 3 1 154 ###75% 3 1 165 ###80% 3 2 176 ###85% 2 3 187 ###

2 Bench press 50% 6 1 7560% 5 1 9070% 4 1 10575% 3 1 11380% 2 2 12085% 1 2 12875% 3 1 11365% 5 1 9855% 5 1 83

3 Lat muscles 8 44 Triceps 6 55 Good morning (sitting) 6 5

###week 31 day (Monday) % reps sets weight1 Squat 50% 5 1 110 ###

60% 4 1 132 ###70% 3 1 154 ###80% 3 4 176 ###

2 Bench press 50% 5 1 7560% 4 1 9070% 3 1 10580% 3 5 120

3 Squat 50% 5 1 110 ###60% 5 1 132 ###70% 5 4 154 ###

4 Chest muscles 10 55 Push up (legs are on the bench, 10-20 kg on the bac 8 46 Abs 10 3

3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 130

65% 2 2 16970% 1 3 182

2 Bench press 50% 4 1 7560% 3 1 9070% 3 1 10580% 3 2 12085% 2 2 12880% 3 2 120

3 Deadlift from boxes 60% 3 1 15670% 3 1 18280% 3 1 20885% 2 2 22190% 1 3 234

4 Delts 8 45 Abs 8 3

5 day (Friday) % reps sets weight1 Bench press 50% 5 1 75

60% 4 1 9070% 3 1 10580% 2 4 120

2 Squat 50% 5 1 110 ###60% 4 1 132 ###70% 3 1 154 ###80% 2 4 176 ###

3 Bench press 50% 6 1 7560% 6 1 9065% 6 4 98

4 Chest muscles 8 45 Hyperextension 8 4

###week 41 day (Monday) % reps sets weight1 Squat 55% 5 1 121 ###

65% 4 1 143 ###75% 3 1 165 ###85% 2 4 187 ###

2 Bench press 50% 5 1 7560% 4 1 9070% 3 1 10575% 3 4 113

3 Squat 50% 3 1 110 ###60% 3 1 132 ###70% 3 2 154 ###80% 2 4 176 ###

4 Lat muscles 6 55 Dip 4 56 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 75

60% 4 1 9070% 3 1 10580% 3 2 12085% 2 3 128

2 Deadlift 50% 4 1 13060% 4 1 15670% 3 2 18280% 3 2 20885% 2 3 221

3 Bench press 55% 4 1 8365% 4 1 9875% 4 4 113

5 Leg extension 8 56 Abs 10 3

5 day (Friday) % reps sets weight1 Squat 50% 5 1 110 ###

60% 4 1 132 ###70% 3 1 154 ###80% 3 5 176 ###

2 Bench press 50% 6 1 7560% 6 1 9065% 6 4 98

3 Chest muscles 10 54 French press 6 45 Hyperextension 8 4

###

###

SheikoPrep period 2

week 11 day (Monday) % reps sets weight1 Bench press 50% 5 1 75

60% 4 1 9070% 3 1 10580% 2 4 120

2 Squat 50% 5 1 11060% 5 2 13270% 2,4,6,7,5,3 1 154

3 Bench press 55% 3 1 8365% 3 1 9875% 3 4 113

4 Chest muscles 8 45 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 130

60% 3 1 15670% 3 1 18280% 2 4 208

2 Bench press 50% 5 1 7560% 4 1 9070% 3 1 10580% 2 2 12085% 1 2 12880% 2 2 120

3 Deadlift from boxes 60% 3 1 15670% 3 1 18280% 2 2 20890% 1 3 234

4 Lat muscles 8 45 Abs 8 3

5 day (Friday) % reps sets weight1 Squat 55% 5 1 121

65% 4 1 14375% 3 1 16585% 2 4 187

2 Bench press 50% 5 1 7560% 4 1 9070% 3 1 10580% 3 4 120

3 Squat 50% 3 1 11060% 3 1 13270% 3 1 15480% 2 4 176

4 Dip 5 55 French press 6 46 Hyperextension 8 4

week 21 day (Monday) % reps sets weight1 Bench press 55% 5 1 83

65% 4 1 9875% 3 1 11385% 2 4 128

2 Squat 50% 5 1 11060% 4 1 13270% 3 1 15480% 2 4 176

3 Bench press 50% 3 1 7560% 3 1 9070% 3 1 10580% 2 3 120

4 Chest muscles 8 45 Good morning (standing) 5 4

3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 130

60% 3 1 15670% 2 3 182

2 Bench press 50% 4 1 7560% 4 1 9070% 4 1 10575% 4 4 113

3 Deadlift 55% 3 1 14365% 3 1 16975% 3 1 19585% 2 3 221

4 Delts 6 45 Lat muscles 8 46 Abs 8 3

5 day (Friday) % reps sets weight1 Squat 50% 5 1 110

60% 4 1 13270% 3 1 15480% 3 2 17685% 2 3 18780% 3 2 176

2 Bench press 50% 4 1 7560% 3 1 9070% 3 4 105

4 Triceps 8 45 Leg press 5 5

week 31 day (Monday) % reps sets weight1 Bench press 50% 5 1 75

60% 4 1 9070% 3 1 10580% 2 4 120

2 Squat 50% 5 1 11060% 5 1 13270% 3,7,4,6,2 1 154

3 Bench press 55% 4 1 8365% 4 1 9875% 4 3 113

4 Chest muscles 8 46 Hyperextension 8 4

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 3 1 130

60% 3 1 15670% 3 1 18280% 2 4 208

2 Bench press 50% 5 1 7560% 4 1 9070% 3 1 10580% 3 2 12085% 2 2 12890% 1 2 13580% 2 2 120

3 Deadlift from boxes 60% 3 1 15670% 3 1 18280% 3 1 20890% 2 2 23495% 1 2 247

4 French press 8 45 Abs 8 3

5 day (Friday) % reps sets weight1 Squat 50% 5 1 110

60% 4 1 13270% 3 1 15480% 3 4 176 75% -> 80%

2 Bench press 50% 5 1 7560% 4 1 9070% 3 1 10580% 2 4 120

3 Delts 6 44 Good morning (sitting) 4 5

week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 110

60% 4 1 13270% 3 1 15480% 3 5 176

2 Bench press 50% 5 1 7560% 4 1 9070% 3 1 10580% 2 4 120

3 Chest muscles 8 44 Hyperextension 8 4

3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 75

60% 4 1 9070% 3 1 10580% 2 2 12085% 1 1 12890% 1 2 13580% 2 2 120

2 Deadlift 50% 3 1 13060% 3 1 15670% 3 1 18280% 2 2 20885% 1 1 22190% 1 2 234

3 Triceps 6 44 Leg press 5 55 Abs 8 3

5 day (Friday) % reps sets weight1 Squat 50% 5 1 110

60% 4 1 13270% 3 1 15480% 3 1 17685% 2 4 187

2 Bench press 55% 4 1 8365% 4 1 9875% 3 4 113

3 Chest muscles 8 44 Delts 6 55 Good morning (sitting) 4 5

Sheiko