sheiko 3 day for under 80kg bw
TRANSCRIPT
8/18/2019 Sheiko 3 Day for Under 80kg Bw
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Enter your maxes here:
Squat 315
Bench 240
Deadlift 375
8/18/2019 Sheiko 3 Day for Under 80kg Bw
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8/18/2019 Sheiko 3 Day for Under 80kg Bw
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8/18/2019 Sheiko 3 Day for Under 80kg Bw
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Volume Calculations
Overall summary
#37 Squat Bench Dead NL A! "t Squat
$ 74 142 70 286 18 65!"
% 3 113 57 263 18 68!6"
3 10 162 63 334 16 67!"
& 83 118 26 227 17 6!"
'otal 35 535 216 1110 15 68!1"
1 2 3 4
150
180
210
240
270
300
330
360
180
185
190
195
200
Peparatory Period (#37)
NL
Avg Wt.
Week
Lifts Avg Wt
210
240
270
300
330
204
206
208
210
Peparatory Period (#30)
NL
Avg Wt.Lifts Avg Wt
8/18/2019 Sheiko 3 Day for Under 80kg Bw
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#3( Squat Bench Dead NL A! "t Squat
$ 11 113 63 25 206 68!0"
% 84 83 5 226 206 66!5"
3 106 112 60 278 20 67!8"
& 83 81 26 10 204 70!0"
'otal 32 38 208 8 206 68!1"
#3% Squat Bench Dead NL A! "t Squat
$ 5 60 13 132 17 67!3"
% 77 102 41 220 204 70!1"
3 41 63 25 12 1 68!0"
& 15 32 15 62 183 62!0"'otal 12 257 4 543 18 68!2"
1 2 3 4
50
80
110
140
170
200
230
170
180
190
200
210
Competition Period (#32)
NL
Avg Wt.
Week
Lifts Avg Wt
1 2 3 4
150 200
Week
8/18/2019 Sheiko 3 Day for Under 80kg Bw
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#hese $ra%hs sh&' the ty%e &f l&adin$
Squat Bench
Bench Dead ) "ee* $ "ee* % "ee* 3 "ee* & +onth )
61!" 66!" ,(-,. 10 15 15 15 55 ,(-,.
65!6" 66!4" /(-/. 18 18 18 12 66 /(-/.
65!0" 71!1" 7(-7. 46 50 61 18 175 7(-7.
68!7" 71!2" 0(-0. 0 10 15 38 63 0(-0.
65!1" 68!5" .(1 0 0 0 0 0 .(1NL 74 3 10 83 35 NL
A! 2nt 65!" 68!6" 67!" 6!" 68!1" A! 2nt
0
10
20
30
40
50
Sqat #30
50-
59
60-
69
70-
79
Lifts Lift
1 2 3 4
0
10
20
30
40
50
60
70
Sqat #37
50-
59
60-
69
70-
79
Week
Lifts
1
2
3
4
5
6
7
Lifts
8/18/2019 Sheiko 3 Day for Under 80kg Bw
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Squat BenchBench Dead ) "ee* $ "ee* % "ee* 3 "ee* & +onth )
66!8" 73!0" ,(-,. 20 15 16 15 66 ,(-,.
68!6" 68!8" /(-/. 26 17 18 12 73 /(-/.
68!5" 75!4" 7(-7. 43 37 36 18 134 7(-7.
6!6" 71!2" 0(-0. 30 12 36 36 114 0(-0.
68!3" 72!3" .(1 0 3 0 2 5 .(1
NL 11 84 106 83 32 NL
Squat Bench
Bench Dead ) "ee* $ "ee* % "ee* 3 "ee* & +onth )
6!4" 70!8" ,(-,. 6 3 27 ,(-,.
70!6" 68!5" /(-/. 15 18 6 48 /(-/.
6!6" 67!2" 7(-7. 30 24 16 6 76 7(-7.
63!1" 63!3" 0(-0. 2 26 10 0 38 0(-0.6!1" 67!7" .(1 3 0 0 0 3 .(1
NL 5 77 41 15 12 NL
A! 2nt 67!3" 70!1" 68!0" 62!0" 68!2" A! 2nt
1 2 3 4
Week
1 2 3 4
0
5
10
15
20
25
30
35
Sqat #32
50-
59
60-
69
70-79
Week
Lifts
1
1
2
2
3
3
4
4
Lifts
8/18/2019 Sheiko 3 Day for Under 80kg Bw
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Deadlit
"ee* $ "ee* % "ee* 3 "ee* & +onth ) "ee* $ "ee* % "ee* 3 "ee* &
42 23 37 20 122 ,(-,. 10 8 4 4
3 25 60 18 142 /(-/. 20 12 4
61 4 36 53 1 7(-7. 28 37 34 6
0 16 2 27 72 0(-0. 12 0 16 12
0 0 0 0 0 .(1 0 0 0 0142 113 162 118 535 NL 70 57 63 26
61!" 65!6" 65!0" 68!7" 65!1" A! 2nt 66!" 66!4" 71!1" 71!2"
0
10
20
30
40
50
!en" #30
50-
59
60-
69
70-
79 0
10
20
30
40
$ead%ift #30
Lifts
1 2 3 4
!en" #37
50-
59
60-
69
70-
79
Week
1 2 3
0
10
20
30
40
$ead%ift #37
Week
Lifts
8/18/2019 Sheiko 3 Day for Under 80kg Bw
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Deadlit"ee* $ "ee* % "ee* 3 "ee* & +onth ) "ee* $ "ee* % "ee* 3 "ee* &
27 21 21 17 86 ,(-,. 4 8 4 4
22 17 18 15 72 /(-/. 13 12 4
26 24 33 25 108 7(-7. 14 24 16 6
38 21 40 24 123 0(-0. 24 15 31 12
0 0 0 0 0 .(1 8 0 0 0
113 83 112 81 38 NL 63 5 60 26
Deadlit
"ee* $ "ee* % "ee* 3 "ee* & +onth ) "ee* $ "ee* % "ee* 3 "ee* &
13 6 37 ,(-,. 3 6 3 3
12 13 12 46 /(-/. 2 11 6 4
34 34 26 14 108 7(-7. 4 16 8
2 42 1 0 63 0(-0. 1 15 0 03 0 0 0 3 .(1 3 0 0 0
60 102 63 32 257 NL 13 41 25 15
6!4" 70!6" 6!6" 63!1" 6!1" A! 2nt 70!8" 68!5" 67!2" 63!3"
1 2 3 4
Week
1 2 3 4
Week
1 2 3 4
!en" #32
50-
59
60-
69
70-79
Week
1 2 3 4
0
5
10
15
20
$ead%ift #32
Week
Lifts
8/18/2019 Sheiko 3 Day for Under 80kg Bw
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#hese $ra%hs sh&' the f&cus &f the l&adin$
+onth ) o Lits "ee* $ "ee* % "ee* 3 "ee* & +onth
26 Squat 25!" 35!4" 32!6" 36!6" 32!3"
45 Bench 4!7" 43!0" 48!5" 52!0" 48!2"
105 Deadlift 24!5" 21!7" 18!" 11!5" 1!5"
40
0216
68!5"
50-
59
60-
69
70-
79 0%
10%
20%
30%
40%
50%
Lift $istri&tion #30
Squat
Deadlif
t
' ota% Lifts
50
-
59
60
-
691 2 3 4
0%
10%
20%
30%
40%
50%
60%
Lift $istri&tion #37
Squat
Deadlif
t
e!"#
Week
' ota% Lifts
8/18/2019 Sheiko 3 Day for Under 80kg Bw
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+onth ) o Lits "ee* $ "ee* % "ee* 3 "ee* & +onth
20 Squat 40!3" 37!2" 38!1" 43!7" 3!6"
38 Bench 38!3" 36!7" 40!3" 42!6" 3!3"
60 Deadlift 21!4" 26!1" 21!6" 13!7" 21!0"
82
8
208
+onth ) o Lits "ee* $ "ee* % "ee* 3 "ee* & +onth
15 Squat 44!7" 35!0" 31!8" 24!2" 35!4"
23 Bench 45!5" 46!4" 48!8" 51!6" 47!3"
37 Deadlift !8" 18!6" 1!4" 24!2" 17!3"
163
4
67!7"
50-
59
60-
69
70-79
1 2 3 4
Week
1 2 3 4
0%10%
20%
30%
40%
50%
60%
Lift $istri&tion #32
Squat
Deadlif
t
e!"#
Week
' ota% Lifts
8/18/2019 Sheiko 3 Day for Under 80kg Bw
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Shei*o
(re% %eri&d 1
4ee* $$ day 5+onday6 ) res sets 4ei!ht
$ Bench %ress 50" 5 1 120
60" 4 2 144
70" 3 2 168
75" 3 5 180
% Squat 50" 5 1 158
60" 5 2 18
70" 5 5 221
& Bench %ress 50" 6 1 120
60" 6 2 144
65" 6 4 156
3 Dum**ell fly 10 5
, +&&d m&rnin$ ,standin$- 5 5
3 day 5"ednesday6 ) res sets 4ei!ht$ Deadlift 50" 5 1 188
60" 5 2 225
70" 4 2 263
75" 3 4 281
% .ncline Bench %ress 4 6
3 Di% 5 5
& Deadlift fr&m *&/es 50" 5 1 188
60" 5 2 225
70" 4 2 263
80" 3 4 300
, un$e 5 5
/ *s 10 3
, day 58riday6 ) res sets 4ei!ht
$ Bench %ress 50" 7 1 12055" 6 1 132
60" 5 1 144
65" 4 1 156
70" 3 2 168
75" 2 2 180
70" 3 2 168
65" 4 1 156
60" 6 1 144
55" 8 1 132
50" 10 1 120
% Dum**ell fly 10 5
3 Squat 50" 5 1 158
60" 4 2 18
70" 3 2 221
75" 3 5 236
& rench %ress 10 5
, +&&d m&rnin$ ,sittin$- 5 5
4ee* %
$ day 5+onday6 ) res sets 4ei!ht
$ Squat 50" 5 1 158
60" 4 2 18
70" 3 2 221
80" 2 5 252
% Bench %ress 50" 5 1 120
60" 4 1 144
70" 3 2 168
80" 2 6 123 Dum**ell fly 10 5
& (ush u% 10 5
, Squat 55" 3 1 173
65" 3 1 205
75" 3 4 236
/ +&&d m&rnin$ ,standin$- 5 5
3 day 5"ednesday6 ) res sets 4ei!ht
$ Deadlift u% t& nees 50" 4 1 188
60" 4 2 225
70" 4 4 263
% Bench %ress 50" 5 1 120
60" 5 2 144
70" 4 5 168
3 Dum**ell fly 10 5& Deadlift 50" 4 1 188
60" 4 1 225
70" 3 2 263
75" 3 5 281
, un$e 5 5
, day 58riday6 ) res sets 4ei!ht
$ Squat 50" 4 1 158
60" 4 1 18
70" 3 2 221
75" 3 6 236
% Bench %ress 50" 6 1 120
60" 5 1 144
70" 4 2 168
75" 3 2 18080" 2 2 12
75" 4 1 180
70" 5 1 168
60" 6 1 144
50" 7 1 120
3 Dum**ell fly 10 5
& #rice%s 10 5
, Squat 55" 3 1 173
65" 3 1 205
75" 2 4 236
/ +&&d m&rnin$ ,sittin$- 6 5
4ee* 3
$ day 5+onday6 ) res sets 4ei!ht
$ Squat 50" 5 1 158
60" 4 2 18
70" 3 2 221
80" 3 5 252
% Bench %ress 50" 5 1 120
60" 4 1 144
70" 3 2 168
80" 3 5 12
3 Dum**ell fly 10 5
& (ush u% 10 5
, Squat 50" 5 1 158
60" 5 1 18
70" 5 5 221
/ *s 10 3
3 day 5"ednesday6 ) res sets 4ei!ht
$ Deadlift u% t& nees 50" 4 1 188
60" 4 1 225
70" 4 2 263
75" 4 4 281
% Bench %ress 50" 6 1 120
60" 5 1 144
70" 4 2 168
75" 3 2 180
80" 2 2 12
75" 3 2 180
70" 4 1 168
65" 5 1 156
60" 6 1 14455" 7 1 132
50" 8 1 120
3 Dum**ell fly 10 5
& Deadlift fr&m *&/es 60" 5 1 225
70" 5 2 263
80" 4 4 300
, un$e 5 5
/ *s 10 3
, day 58riday6 ) res sets 4ei!ht
$ Bench %ress 50" 5 1 120
60" 4 1 144
70" 3 2 168
80" 2 5 12
% Squat 50" 5 1 15860" 5 1 18
70" 5 2 221
75" 4 5 236
3 Bench %ress 50" 6 1 120
60" 6 2 144
65" 6 4 156
& Dum**ell fly 10 5
, +&&d m&rnin$ ,standin$- 5 5
4ee* &
$ day 5+onday6 ) res sets 4ei!ht
$ Squat 50" 5 1 158
60" 4 1 18
70" 3 2 221
80" 3 2 252
85" 2 3 268
8/18/2019 Sheiko 3 Day for Under 80kg Bw
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Shei*o
(re% %eri&d 2
4ee* $
$ day 5+onday6 ) res sets 4ei!ht
$ Bench %ress 50" 5 1 120
60" 4 1 144
70" 3 1 168
80" 3 5 12
% Squat 50" 5 1 158
60" 4 1 18
70" 3 2 221
80" 3 5 252
3 Bench %ress ,narr&' $ri%- 50" 3 1 120
60" 3 1 144
70" 3 4 168
& Dum**ell fly 10 5
, Squat 55" 5 1 17365" 4 1 205
75" 3 5 236
/ +&&d m&rnin$ ,standin$- 5 5
3 day 5"ednesday6 ) res sets 4ei!ht
$ Deadlift 50" 4 1 188
60" 4 2 225
70" 3 2 263
80" 3 5 300
% Bench %ress 50" 5 1 120
60" 4 1 144
70" 3 1 168
80" 3 2 12
85" 2 2 204
80" 3 1 1270" 5 1 168
60" 7 1 144
50" 1 120
3 Dum**ell fly 4 6
& Deadlift fr&m *&/es 60" 5 1 225
70" 4 2 263
80" 3 3 300
0" 2 4 338
, un$e 5 5
/ *s 10 3
, day 58riday6 ) res sets 4ei!ht
$ Squat 50" 5 1 158
60" 4 2 18
70" 3 2 221
80" 3 5 252
% Bench %ress 50" 5 1 120
60" 4 1 144
70" 3 1 168
80" 2 5 12
3 Di% 6 5
& Squat 50" 5 1 158
60" 5 2 18
70" 4 4 221
, rench %ress 10 5
/ +&&d m&rnin$ ,sittin$- 5 5
4ee* %$ day 5+onday6 ) res sets 4ei!ht
$ Squat 50" 5 1 158
60" 4 2 18
70" 3 2 221
80" 2 2 252
0" 1 3 284
% Bench %ress 50" 5 1 120
60" 4 1 144
70" 3 1 168
80" 3 5 12
3 Dum**ell fly 10 5
& (ush u% 10 5
, Squat 50" 5 1 158
60" 4 1 18
70" 3 2 22180" 2 4 252
/ +&&d m&rnin$ ,standin$- 5 5
3 day 5"ednesday6 ) res sets 4ei!ht
$ Deadlift u% t& nees 50" 4 1 188
60" 4 2 225
70" 3 2 263
75" 3 4 281
% Bench %ress 55" 5 1 132
65" 4 1 156
75" 3 1 180
80" 2 2 12
85" 1 2 204
75" 3 1 180
65" 5 1 15655" 7 1 132
3 Dum**ell fly 10 5
& Deadlift 50" 4 1 188
60" 4 1 225
70" 3 2 263
80" 3 5 300
, un$e 5 5
, day 58riday6 ) res sets 4ei!ht
$ Squat 50" 5 1 158
60" 5 1 18
70" 3 1 221
70" 5 1 221
70" 7 1 221
70" 6 1 221
70" 4 1 221
% Bench %ress 55" 4 1 132
65" 4 1 156
75" 3 5 180
3 Di% 8 5
& e$ (ress 6 5
, +&&d m&rnin$ ,sittin$- 6 5
4ee* 3
$ day 5+onday6 ) res sets 4ei!ht
$ Squat 50" 5 1 158
60" 4 2 18
70" 3 2 22180" 3 5 252
% Bench %ress 50" 5 1 120
60" 4 1 144
70" 3 1 168
80" 3 2 12
85" 2 3 204
80" 3 2 12
3 Squat 50" 6 1 158
60" 6 1 18
65" 6 4 205
& Dum**ell fly 10 5
, +&&d m&rnin$ ,standin$- 5 5
3 day 5"ednesday6 ) res sets 4ei!ht$ Deadlift 50" 4 1 188
60" 4 1 225
70" 3 2 263
80" 3 3 300
85" 2 3 31
% Bench %ress 50" 5 1 120
60" 4 1 144
70" 3 1 168
80" 2 5 12
3 Dum**ell fly 10 5
& Deadlift fr&m *&/es 65" 5 1 244
75" 5 2 281
85" 4 4 31
, un$e 5 5
/ *s 10 3
, day 58riday6 ) res sets 4ei!ht
$ Bench %ress 50" 5 1 120
60" 4 1 144
70" 3 1 168
80" 3 4 12
% Squat 50" 5 1 158
60" 4 1 18
70" 3 2 221
80" 3 2 252
85" 2 3 268
80" 3 3 252
3 Bench %ress 50" 6 1 120
60" 6 1 144
70" 6 4 168
& Dum**ell fly 10 5
, +&&d m&rnin$ ,sittin$- 5 5
8/18/2019 Sheiko 3 Day for Under 80kg Bw
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Shei*o
&m% %eri&d
4ee* $
$ day 5+onday6 ) res sets 4ei!ht
$ Squat 50" 3 1 158
60" 3 1 18
70" 3 2 221
75" 2 3 236
% Bench %ress 50" 3 1 120
60" 3 1 14470" 3 2 168
75" 2 3 180
3 *s 10 3
3 day 5"ednesday6 ) res sets 4ei!ht
$ Squat 50" 3 1 158
60" 3 2 18
70" 2 2 221
80" 2 1 252
0" 1 1 284
100"105" 1 23 315330!75
% Bench %ress 50" 3 1 120
60" 3 1 144
70" 2 2 168
80" 2 1 120" 1 1 216
100"105" 1 23 240252
3 Deadlift 50" 3 1 188
60" 2 1 225
70" 2 2 263
80" 1 1 300
0" 1 1 338
100"105" 1 23 37533!75
, day 58riday6 ) res sets 4ei!ht
$ Squat 50" 3 1 158
60" 3 2 18
70" 3 2 221
75" 2 4 236
% Bench %ress 55" 3 1 13265" 3 2 156
75" 3 6 180
3 Dum**ell fly 10 5
& +&&d m&rnin$ ,standin$- 5 5
, *s 10 3
4ee* %
$ day 5+onday6 ) res sets 4ei!ht
$ Squat 50" 3 1 158
60" 3 2 18
70" 3 2 221
80" 2 4 252
% Bench %ress 50" 3 1 120
60" 3 1 144
70" 3 2 168
80" 3 5 12
3 Dum**ell fly 8 4
& Squat 55" 3 1 173
65" 3 2 205
75" 3 4 236
3 day 5"ednesday6 ) res sets 4ei!ht
$ Deadlift u% t& nees 50" 3 1 188
60" 2 2 225
65" 2 2 244
70" 1 3 263
% Bench %ress 50" 3 1 120
60" 3 1 144
70" 3 2 16880" 3 2 12
85" 2 3 204
3 Dum**ell fly 10 5
& Deadlift 50" 3 1 188
60" 3 1 225
70" 3 2 263
80" 3 5 300
, *s 10 3
, day 58riday6 ) res sets 4ei!ht
$ Bench %ress 50" 3 1 120
60" 3 1 144
70" 3 2 168
80" 3 5 12
% Squat 50" 3 1 15860" 3 2 18
70" 3 2 221
80" 3 6 252
3 Bench %ress 50" 4 1 120
60" 4 1 144
70" 4 4 168
& Dum**ell fly 10 5
, +&&d m&rnin$ ,standin$- 5 5
4ee* 3
$ day 5+onday6 ) res sets 4ei!ht
$ Squat 50" 3 1 158
60" 3 1 18
70" 3 2 221
80" 2 5 252% Bench %ress 50" 3 1 120
60" 3 1 144
70" 3 2 168
80" 2 3 12
85" 1 3 204
3 Dum**ell fly 8 4
& *s 4 5
3 day 5"ednesday6 ) res sets 4ei!ht
$ Bench %ress 50" 3 1 120
60" 3 1 144
70" 3 2 168
80" 2 5 12
% Dum**ell fly 8 4
3 Deadlift 50" 3 1 188
60" 3 2 225
70" 3 2 263
75" 2 5 281
& +&&d m&rnin$ ,standin$- 5 4
, day 58riday6 ) res sets 4ei!ht
$ Squat 50" 3 1 158
60" 3 2 18
70" 2 2 221
75" 2 3 236
% Bench %ress 50" 3 1 120
60" 3 1 144
70" 3 2 168
75" 2 4 1803 *s 8 3
4ee* &
$ day 5+onday6 ) res sets 4ei!ht
$ Bench %ress 50" 3 1 120
60" 3 2 144
70" 2 2 168
75" 1 4 180
$ Deadlift 50" 3 1 188
60" 2 2 225
70" 2 4 263
3 *s 8 2
3 day 5"ednesday6 ) res sets 4ei!ht
$ Squat 50" 3 1 15860" 3 2 18
70" 2 3 221
% Bench %ress 50" 3 1 120
60" 3 2 144
70" 2 3 168
,-/-7 day
&m%etiti&n