MaxEnter your maxes here:Made by ChaseT 2008.05.09Squat460Bench260Deadlift500

Volume CalcsVolume CalculationsRepsPoundageIntensity/Average %MS PrepSquatBenchDeadSquatBenchDeadSquatBenchDead192150973392875026390334008854067.9%67.7%68.9%286127702832709422412235007300668.5%67.9%67.1%313120011444540342339823995011427466.9%65.4%70.1%488106942882884219448337008199071.3%70.6%71.7%Total397583375135512502810223213055035781068.5%67.4%69.6%339MS Prep2SquatBenchDeadSquatBenchDeadSquatBenchDead180204903742610535425327009423070.9%66.8%72.7%291163833372764628444302008629066.0%67.1%72.8%3841911073822727833371375009814970.6%67.2%70.1%485148693022750826728246507888670.4%69.5%71.4%595186783592999231837268508867968.6%65.8%68.8%685148693022750826728246507888670.4%69.5%71.4%Total5201040496205616603718253317655052512069.4%67.5%71.2%347343MS Prep3SquatBenchDeadSquatBenchDeadSquatBenchDead180114672612596720709242007087670.6%69.9%72.2%291148462852778426000165007028466.4%67.6%71.7%373126622612352922581223006841070.1%68.9%71.9%451127512291623822477189005761569.2%68.1%74.1%583137622822672624882226007420870.0%69.9%72.9%Total378652288131812024411664910450034139369.2%68.8%72.6%264MS CompSquatBenchDeadSquatBenchDeadSquatBenchDead18267632122622012324222006074469.5%70.7%70.5%29292692532967016965247507138570.1%70.9%71.7%35887471921863015912162005074269.8%70.3%68.9%4416519125127421172663503081867.6%69.4%66.8%5153015604278486246501379062.0%62.3%62.0%Total28834121384291540617897415022747969.1%69.7%69.6%#29SquatBenchDeadSquatBenchDeadSquatBenchDead174108552372242518291196506036665.9%65.1%71.5%2101106522592976217823185506613564.1%64.7%71.3%377100482252536918590163006025971.6%71.5%67.9%490140302602668024570111006235064.4%67.5%74.0%Total342454185981104236792746560024911066.3%67.2%70.9%#30SquatBenchDeadSquatBenchDeadSquatBenchDead1119180633623721430888230009110268.0%66.0%73.0%289133592812709423101203007049566.2%66.8%68.8%3106220603863307438103226259380267.8%66.6%75.4%48311926228267262134692505732270.0%69.0%71.2%Total39765220812571241081134387517531272168.0%66.9%72.3%#31SquatBenchDeadSquatBenchDeadSquatBenchDead1134182513674089430888179008968266.3%65.3%70.2%28898442302686417251148755899066.4%67.7%67.6%381227423502585238857152007990969.4%65.8%72.4%4868518189270481557462504887268.4%70.5%69.4%Total38959215511361206581025705422527745367.4%66.6%70.0%#32SquatBenchDeadSquatBenchDeadSquatBenchDead1596013132182621082946003369167.3%69.4%70.8%277102412202481718720140505758770.1%70.6%68.5%3416325129128341140184003263568.0%69.6%67.2%4153215624278525247501428062.0%63.1%63.3%Total1922579454360191462023180013819368.2%69.1%67.7%#37SquatBenchDeadSquatBenchDeadSquatBenchDead174142702862242522867234006869265.9%61.9%66.9%293113572632934819266189256753968.6%65.6%66.4%3109162633343404027378224008381867.9%65.0%71.1%48311826227266802108692505701669.9%68.7%71.2%Total3595352161110112493905977397527706568.1%65.1%68.5%#39SquatBenchDeadSquatBenchDeadSquatBenchDead17082461982132113949163005157066.2%65.4%70.9%2102111522652930218889177506594162.5%65.5%68.3%358100401981925118590136005144172.2%71.5%68.0%490140302602668024570111006235064.4%67.5%74.0%Total32043316892196554759985875023130265.6%67.5%69.9%#40SquatBenchDeadSquatBenchDeadSquatBenchDead180188593272582932370223008049970.2%66.2%75.6%293125412592930222152134506490468.5%68.2%65.6%378158552912525427560207257353970.4%67.1%75.4%4136145623434273425298217758980768.3%67.1%70.2%Total38761621712201231191073807825030874969.2%67.0%72.1%

#29SheikoMonthly training plan #29week 11 day (Monday)%repssetsweight1Bench press50%51130565060%421568124870%321826109275%351951529252Squat50%512305115060%5227610276070%553222580503Bench press50%51130565060%51156578070%441821629124Dumbbell fly1055Good morning (standing)553 day (Wednesday)%repssetsweight1Deadlift up to knees50%31250375060%323006180070%323506210075%343751245002Incline Bench press643Dip554Deadlift from boxes55%412754110065%413254130075%423758300085%344251251005Lunge556Abs1035 day (Friday)%repssetsweight1Bench press50%51130565060%51156578070%41182472875%321956117080%22208483275%321956117070%41182472860%61156693650%81130810402Dumbbell fly1053Squat50%512305115060%422768220870%323226193275%353451551754Good morning (sitting)557422425108182915519650week 21 day (Monday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%253681036802Bench press50%51130565060%41156462470%321826109280%352081531203Dumbbell fly1054Push up1055Front squat45%322076124255%322536151860%24276822086Good morning (standing)553 day (Wednesday)%repssetsweight1Deadlift up to knees50%31250375060%31300390070%323506210075%24375830002Bench press50%61130678060%6215612187265%641692440563Dumbbell fly1054Deadlift from boxes55%412754110065%413254130075%423758300080%444001664005Lunge555 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%253681036802Bench press50%51130565060%41156462470%321826109280%22208483275%31195358565%51169584555%71143710013Dumbbell fly1054Squat50%512305115060%5227610276070%443221651525Good morning (standing)5510129762106178235218550week 31 day (Monday)%repssetsweight1Squat55%512535126565%412994119675%323456207085%24391831282Bench press50%51130565060%41156462470%321826109280%362081837443Dumbbell fly1054Push up1055Squat50%31230369060%31276382870%31322396680%343681244166Good morning (standing)553 day (Wednesday)%repssetsweight1Deficit deadlift50%322506150060%323006180065%343251239002Bench press50%51130565060%41156462470%321826109280%232086124885%22221488480%32208612483Dumbbell fly1054Deadlift from boxes60%413004120070%423508280080%324006240090%23450627005Lunge555 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%363681866242Bench press50%51130565060%41156462470%321826109280%372082143683Dumbbell fly1054Press455Good morning (standing)557725369100185904816300week 41 day (Monday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%353681555202Bench press55%51143571565%51169584575%451952039003Dumbbell fly1054Dip855Front squat40%5218410184050%422308184060%33276924846Good morning (standing)553 day (Wednesday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%322086124885%23221613262Deadlift50%31250375060%31300390070%323506210080%324006240085%234256255080%23400624003Bench press50%51130565060%51156578070%541822036404Dumbbell fly1055 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%363681866242Bench press50%61130678060%51156578070%421828145680%322086124885%22221488480%322086124870%41182472860%61156693650%81130810403Dumbbell fly1054Dip855Good morning (sitting)556Abs10390266801402457030111003421042364547927418565600

#30SheikoMonthly training plan #30week 11 day (Monday)%repssetsweight1Bench press50%51130565060%421568124870%321826109280%352081531202Squat50%512305115060%412764110470%323226193280%353681555203Bench press50%51130565060%51156578070%551822545504Dumbbell fly1055Squat55%512535126565%412994119675%353451551756Good morning (standing)553 day (Wednesday)%repssetsweight1Deadlift50%412504100060%423008240070%323506210080%354001560002Bench press50%51130565060%51156578070%421828145675%321956117080%22208483285%12221244280%22208483275%321956117070%41182472865%611696101460%811568124855%10114310143050%1211301215603Dumbbell fly464Deadlift from boxes60%513005150070%423508280080%334009360090%24450836005Lunge556Abs1035 day (Friday)%repssetsweight1Squat50%512305115060%422768220870%323226193280%353681555202Bench press50%51130565060%421568124870%321826109280%262081224963Dip654Squat50%512305115060%5227610276070%443221651525French press1056Good morning (sitting)5511937214180308886323000week 21 day (Monday)%repssetsweight1Squat50%512305115060%422768220870%323226193280%223684147290%13414312422Bench press50%51130565060%41156462470%321826109280%262081224963Dumbbell fly1054Push up1055Squat50%512305115060%412764110470%323226193280%24368829446Good morning (standing)553 day (Wednesday)%repssetsweight1Deadlift up to knees50%412504100060%423008240070%323506210075%343751245002Bench press50%51130565060%51156578070%421828145675%321956117080%22208483275%321956117070%5218210182060%711567109250%91130911703Dumbbell fly1054Deadlift50%412504100060%413004120070%323506210080%354001560005Lunge555 day (Friday)%repssetsweight1Bench press50%51130565060%421568124870%321826109280%252081020802Squat50%512305115060%5227610276070%553222580503Bench press55%41143457265%31169350775%251951019504Dip855Leg Press656Good morning (sitting)658927094133231015920300week 31 day (Monday)%repssetsweight1Squat50%512305115060%422768220870%323226193280%353681555202Bench press50%51130565060%41156462470%321826109280%352081531203Squat50%612306138060%612766165665%642992471764Bench press55%51143571565%5216910169075%441951631205Dumbbell fly1056Good morning (standing)553 day (Wednesday)%repssetsweight1Deadlift50%412504100060%413004120070%323506210080%334009360085%23425625502Bench press50%61130678060%51156578070%421828145675%321956117080%22208483285%12221244280%22208483275%321956117070%51182591065%711697118360%911569140455%11114311157350%1311301316903Dumbbell fly1054Deadlift from boxes65%513255162575%5237510375085%444251668005Lunge556Abs1035 day (Friday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%362081837442Squat50%512305115060%412764110470%323226193280%323686220885%233916234680%33368933123Bench press50%51130565060%5215610156070%551822545504Dumbbell fly1055Good morning (sitting)5510633074220381036022625week 41 day (Monday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%323686220885%223914156490%1241428282Bench press50%51130565060%41156462470%321826109280%322086124885%22221488480%32208612483Dumbbell fly1054Dip855Squat50%512305115060%412764110470%323226193280%24368829446Good morning (standing)553 day (Wednesday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%322086124885%23221613262Deadlift50%412504100060%413004120070%323506210080%324006240085%23425625503Bench press55%51143571565%51169584575%441951631204Dumbbell fly1055Lunge555 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%363681866242Bench press50%51130565060%51156578070%551822545503Dumbbell fly1054Dip855Good morning (sitting)556Abs10383267261192134626925039712410865211343820875175

#31SheikoMonthly training plan #31week 11 day (Monday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%322086124885%24221817682Squat50%512305115060%5227610276070%2,4,6,8,7,5,3132235112703Bench press50%61130678060%6215612187265%641692440564Dumbbell fly1055Squat50%512305115060%5227610276065%442991647846Good morning (standing)553 day (Wednesday)%repssetsweight1Deadlift up to knees50%412504100060%423008240070%443501656002Bench press50%51130565060%51156578070%421828145675%321956117080%22208483285%12221244280%22208483275%321956117070%41182472865%611696101460%811568124855%10114310143050%1211301215603Dumbbell fly1054Deadlift from boxes60%513005150070%413504140080%324006240090%24450836005Lunge556Abs1035 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%323686220885%23391623462Bench press50%51130565060%421568124870%321826109280%262081224963Dip654Squat55%512535126565%512995149575%443451655205French press1056Good morning (sitting)5513440894182308885117900week 21 day (Monday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%22208483290%1323437022Squat50%512305115060%412764110470%323226193280%253681036803Bench press55%51143571565%51169584575%541952039004Dumbbell fly1055Leg press656Good morning (standing)553 day (Wednesday)%repssetsweight1Deficit deadlift50%31250375060%323006180065%343251239002Bench press50%61130678060%51156578070%421828145675%321956117080%22208483285%12221244275%31195358565%51169584555%71143710013Dumbbell fly1054Deadlift55%31275382565%323256195075%323756225085%24425834005Lunge556Abs1045 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%223684147285%24391831282Incline Bench press463Squat50%612306138060%612766165665%642992471764Triceps1055Back extension104882686498172514414875week 31 day (Monday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%352081531202Squat50%512305115060%512765138070%5,8,3,6,2,7,4132235112703Bench press55%51143571565%51169584570%551822545504Dumbbell fly1055Lunge556Good morning (standing)553 day (Wednesday)%repssetsweight1Deadlift up to knees50%412504100060%413004120070%323506210080%24400832002Bench press50%811308104055%711437100160%61156693665%51169584570%41182472875%321956117080%22208483285%12221244280%22208483275%31195358570%41182472865%611696101460%811568124855%10114310143050%1211301215603Deadlift from boxes60%413004120070%413504140080%324006240090%23450627004Leg press555Abs1035 day (Friday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%362081837442Squat50%512305115060%412764110470%323226193280%323686220885%233916234680%33368933123Bench press50%51130565060%5215610156070%551822545504Dumbbell fly1055Good morning (sitting)558125852227388574215200week 41 day (Monday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%223684147290%134143124280%22368414722Bench press50%51130565060%41156462470%321826109280%322086124885%24221817683Dumbbell fly1054Dip855Lunge556Back extension1043 day (Wednesday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%22208483290%13234370280%2220848322Deadlift50%31250375060%31300390070%323506210080%224004160090%1245029003Dumbbell fly1054Leg press565Abs1035 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%353681555202Bench press55%51143571565%51169584575%451952039003Dumbbell fly1054Dip855Squat50%512305115060%512765138070%543222064406Good morning (sitting)558627048851557418625038912065859210257015554225

ChaseT:Rest intervals should be 1,1,1,2,2,2 minutes

#32SheikoMonthly training plan #32week 11 day (Monday)%repssetsweight1Squat50%31230369060%31276382870%323226193275%23345620702Bench press50%31130339060%31156346870%321826109275%23195611703Abs1033 day (Wednesday)%repssetsweight1Squat50%31230369060%322766165670%223224128880%21368273690%114141414100%-105%12-3460-48329202Bench press50%31130339060%31156346870%22182472880%21208241690%112341234100%-105%12-3260-27325203Deadlift50%31250375060%21300260070%223504140080%11400140090%114501450100%-105%12-3500-525210005 day (Friday)%repssetsweight1Squat50%31230369060%322766165670%323226193275%24345827602Bench press55%31143342965%321696101475%361951835103Dumbbell fly1054Good morning (standing)555Abs10359182626010829134600week 21 day (Monday)%repssetsweight1Squat50%31230369060%322766165670%323226193280%24368829442Bench press50%31130339060%31156346870%321826109280%352081531203Dumbbell fly844Squat55%31253375965%322996179475%343451241403 day (Wednesday)%repssetsweight1Deadlift up to knees50%31250375060%223004120065%223254130070%13350310502Bench press50%31130339060%31156346870%321826109280%322086124885%23221613263Dumbbell fly1054Deadlift50%31250375060%31300390070%323506210080%354001560005Abs1035 day (Friday)%repssetsweight1Bench press50%31130339060%31156346870%321826109280%352081531202Squat50%31230369060%322766165670%323226193280%363681866243Bench press50%41130452060%41156462470%441821629124Dumbbell fly1055Good morning (standing)557724817102187204114050week 31 day (Monday)%repssetsweight1Squat50%31230369060%31276382870%323226193280%253681036802Bench press50%31130339060%31156346870%321826109280%232086124885%1322136633Dumbbell fly844Abs453 day (Wednesday)%repssetsweight1Bench press50%31130339060%31156346870%321826109280%252081020802Dumbbell fly843Deadlift50%31250375060%323006180070%323506210075%253751037504Good morning (standing)545 day (Friday)%repssetsweight1Squat50%31230369060%322766165670%223224128875%23345620702Bench press50%31130339060%31156346870%321826109275%24195815603Abs8341128346311401258400week 41 day (Monday)%repssetsweight1Bench press50%31130339060%32156693670%22182472875%1419547801Deadlift50%31250375060%223004120070%24350828003Abs823 day (Wednesday)%repssetsweight1Squat50%31230369060%322766165670%23322619322Bench press50%31130339060%32156693670%23182610925-6-7 dayCompetition15427832525215475019260191257462029431800

#37SheikoMonthly training plan #37week 11 day (Monday)%repssetsweight1Bench press50%51130565060%421568124870%321826109275%351951529252Squat50%512305115060%5227610276070%553222580503Dumbbell fly1054Bench press50%61130678060%6215612187265%641692440565Good morning (standing)553 day (Wednesday)%repssetsweight1Deadlift50%512505125060%5230010300070%423508280075%343751245002Incline Bench press463Dip554Deadlift from boxes50%512505125060%5230010300070%423508280080%344001248005Lunge556Abs1035 day (Friday)%repssetsweight1Bench press50%71130791055%61143685860%51156578065%41169467670%321826109275%22195478070%321826109265%41169467660%61156693655%811438114450%1011301013002Dumbbell fly1053Squat50%512305115060%422768220870%323226193275%353451551754French press1055Good morning (sitting)557422425142228677023400week 21 day (Monday)%repssetsweight1Squat50%512305115060%422768220870%323226193280%253681036802Bench press50%51130565060%41156462470%321826109280%262081224963Dumbbell fly1054Push up1055Squat55%31253375965%31299389775%343451241406Good morning (standing)553 day (Wednesday)%repssetsweight1Deadlift up to knees50%412504100060%423008240070%443501656002Bench press50%51130565060%5215610156070%451822036403Dumbbell fly1054Deadlift50%412504100060%413004120070%323506210075%353751556255Lunge555 day (Friday)%repssetsweight1Squat50%41230492060%412764110470%323226193275%363451862102Bench press50%61130678060%51156578070%421828145675%321956117080%22208483275%41195478070%51182591060%61156693650%7113079103Dumbbell fly1054Triceps1055Squat55%31253375965%31299389775%24345827606Good morning (sitting)659329348113192665718925week 31 day (Monday)%repssetsweight1Squat50%512305115060%422768220870%323226193280%353681555202Bench press50%51130565060%41156462470%321826109280%352081531203Dumbbell fly1054Push up1055Squat50%512305115060%512765138070%553222580506Abs1033 day (Wednesday)%repssetsweight1Deadlift up to knees50%412504100060%413004120070%423508280075%443751660002Bench press50%61130678060%51156578070%421828145675%321956117080%22208483275%321956117070%41182472865%51169584560%61156693655%711437100150%81130810403Dumbbell fly1054Deadlift from boxes60%513005150070%5235010350080%444001664005Lunge556Abs1035 day (Friday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%252081020802Squat50%512305115060%512765138070%5232210322075%453452069003Bench press50%61130678060%6215612187265%641692440564Dumbbell fly1055Good morning (standing)5510934040162273786322400week 41 day (Monday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%323686220885%23391623462Bench press50%51130565060%41156462470%321826109280%352081531203Dumbbell fly1054Dip855Squat50%512305115060%412764110470%323226193280%24368829446Good morning (standing)553 day (Wednesday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%322086124885%23221613262Deadlift50%412504100060%413004120070%323506210080%324006240085%23425625503Bench press55%51143571565%51169584575%441951631204Dumbbell fly1055Lunge555 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%363681866242Bench press50%51130565060%51156578070%551822545503Dumbbell fly1054Dip855Good morning (sitting)556Abs1038326680118210862692503591124935359059721673975

#39SheikoMonthly training plan #39week 11 day (Monday)%repssetsweight1Bench press50%51130565060%421568124870%321826109275%351951529252Squat50%512305115060%5227610276070%553222580503Dumbbell press664Dumbbell fly1055Good morning (standing)553 day (Wednesday)%repssetsweight1Deadlift up to knees50%31250375060%31300390070%323506210075%343751245002Incline Bench press463Dip554Deadlift from boxes55%412754110065%413254130075%323756225085%24425834005Lunge566Abs1035 day (Friday)%repssetsweight1Bench press50%51130565060%51156578070%41182472875%321956117080%22208483275%321956117070%41182472860%61156693650%81130810402Dumbbell fly1053Squat50%512305115060%412764110470%323226193275%353451551754Triceps1055Good morning (sitting)55702132182139494616300week 21 day (Monday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%253681036802Bench press50%51130565060%41156462470%321826109280%362081837443Dumbbell fly1054Push up1055Front squat40%421848147250%322306138055%342531230366Good morning (standing)553 day (Wednesday)%repssetsweight1Deadlift up to knees50%31250375060%31300390070%323506210075%24375830002Bench press50%61130678060%6215612187265%641692440563Dumbbell fly1054Deadlift from boxes50%412504100060%413004120070%423508280075%443751660005Barbell row856Abs1045 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%253681036802Bench press50%51130565060%41156462470%321826109280%22208483285%12221244275%31195358565%51169584555%71143710013Dumbbell fly1054Squat50%512305115060%512765138070%443221651525Back extension856Dip5510229302111188895217750week 31 day (Monday)%repssetsweight1Squat55%512535126565%412994119675%323456207085%253911039102Bench press50%51130565060%41156462470%321826109280%362081837443Dumbbell fly1054Push up (wide grip)1055Pistol squat556Good morning (standing)553 day (Wednesday)%repssetsweight1Deficit deadlift50%322506150060%323006180065%24325826002Bench press50%51130565060%41156462470%321826109280%322086124885%22221488480%32208612483Dumbbell fly1054Deadlift from boxes60%413004120070%413504140080%324006240090%23450627005Lunge556Abs1045 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%363681866242Bench press50%51130565060%41156462470%321826109280%372082143683Dumbbell fly1054Press455Pull-up/Chin-up856Good morning (sitting)555819251100185904013600week 41 day (Monday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%353681555202Bench press55%51143571565%51169584575%451952039003Dumbbell fly1054Dip855Front squat40%5218410184050%422308184060%33276924846Back extension1053 day (Wednesday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%322086124885%23221613262Deadlift50%31250375060%31300390070%323506210080%324006240085%234256255080%32400624003Bench press50%51130565060%51156578070%541822036404Pull-up/Chin-up855Abs1045 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%363681866242Bench press50%61130678060%51156578070%421828145680%322086124885%22221488480%322086124870%41182472860%61156693650%81130810403Dumbbell fly1054Dip855Good morning (sitting)559026680140245703011100320965544337599816858750

#40SheikoMonthly training plan #40week 11 day (Monday)%repssetsweight1Bench press50%51130565060%421568124870%321826109280%322086124885%232216132680%32208612482Squat50%512305115060%412764110470%323226193280%353681555203Bench press55%51143571565%51169584575%451952039004Dumbbell fly1055Leg press666Good morning (standing)553 day (Wednesday)%repssetsweight1Deadlift50%412504100060%423008240070%323506210080%324006240085%24425834002Bench press50%811308104055%711437100160%61156693665%51169584570%41182472875%321956117080%22208483285%13221366380%22208483275%31195358570%41182472865%611696101460%811568124855%10114310143050%1211301215603Dumbbell fly1054Deadlift from boxes60%513005150070%413504140080%324006240090%3245062700100%23500630005Lunge566Abs1045 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%323686220885%24391831282Bench press50%51130565060%421568124870%321826109280%262081224963Dip654Squat55%512535126565%412994119675%343451241405Triceps1056Good morning (sitting)558025829188323705922300week 21 day (Monday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%353681555202Bench press50%51130565060%41156462470%321826109280%262081224963Dumbbell fly1054Dip855Squat50%512305115060%412764110470%323226193275%343451241406Good morning (standing)553 day (Wednesday)%repssetsweight1Deficit deadlift50%31250375060%323006180065%24325826002Bench press50%51130565060%51156578070%421828145675%321956117080%232086124875%321956117070%5218210182060%711567109250%91130911703Dumbbell fly1054Deadlift50%412504100060%413004120070%323506210080%254001040005Leg press566Abs1045 day (Friday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%372082143682Squat50%512305115060%512765138070%5232210322075%443451655203Push-up (wide grip)854Leg extension1055Good morning (sitting)559329302125221524113450week 31 day (Monday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%223684147290%13414312422Bench press50%51130565060%41156462470%321826109280%322086124890%23234614043Squat55%412534101265%412994119675%443451655204Dumbbell fly1055Good morning (standing)553 day (Wednesday)%repssetsweight1Deadlift50%412504100060%31300390070%323506210080%224004160090%134503135080%22400416002Bench press50%61130678060%51156578070%421828145675%321956117080%232086124875%321956117070%51182591060%911569140450%1111301114303Dumbbell fly1054Deadlift from boxes65%513255162575%5237510375085%444251668005Lunge566Abs1035 day (Friday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%362081837442Squat50%512305115060%412764110470%323226193280%333689331285%24391831283Bench press50%61130678060%61156693670%641822443684Dumbbell fly1055Leg press666Good morning (sitting)557825254158275605520725week 41 day (Monday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%353681555202Bench press50%51130565060%41156462470%321826109280%332089187285%24221817683Dumbbell fly1054Dip855Squat50%512305115060%512765138070%513225161075%443451655206Good morning (standing)553 day (Wednesday)%repssetsweight1Deadlift up to knees50%31250375060%323006180070%323506210075%353751556252Bench press50%61130678060%51156578070%421828145675%321956117080%332089187275%421958156070%5218210182065%611696101460%811568124855%10114310143050%1011301013003Deadlift50%412504100060%413004120070%323506210080%364001872004Dumbbell fly1055Lunge566Abs1035 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%333689331285%233916234680%33368933122Bench press50%51130565060%41156462470%321826109280%262081224963Squat50%612306138060%612766165665%642992471764Good morning (sitting)551364273414525298622177538712311961610738021778250

CMS-MS PrepSheikoMonthly training plan #1 of Candidates to MS and CMS in preparation periodweek 11 day (Monday)%repssetsweight1Squat50%512305115060%422768220870%323226193280%253681036802Bench press50%51130565060%41156462470%321826109280%362081837443Dumbbell fly1054Squat50%512305115060%512765138070%453222064405Abs1033 day (Wednesday)%repssetsweight1Deadlift50%412504100060%413004120070%323506210080%354001560002Bench press50%61130678060%51156578070%421828145675%321956117080%22208483275%321956117070%41182472865%611696101460%811568124850%1011301013003Dumbbell fly1054Deadlift up to knees50%412504100060%413004120070%453502070005Good morning (standing)555 day (Friday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%352081531202Squat50%512305115060%412764110470%323226193280%363681866243Bench press55%51143571565%41169467675%351951529254Dumbbell fly1055Abs1036 day (Saturday)%repssetsweight1Deficit deadlift50%322506150060%24300824002Incline Bench press463Dip (with weights)654Deadlift off boxes60%413004120070%423508280080%324006240090%24450836005Good morning (sitting)559228750150263909733400week 21 day (Monday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%332089187285%23221613262Squat50%512305115060%412764110470%323226193280%353681555203Bench press55%41143457265%421698135275%441951631204Dumbbell fly1055Abs1033 day (Wednesday)%repssetsweight1Deficit deadlift50%31250375060%323006180065%24325826002Bench press50%51130565060%41156462470%321826109280%232086124875%321956117070%41182472860%61156693650%81130810403Dumbbell fly1054Deadlift50%412504100060%413004120070%323506210080%354001560005Good morning (standing)555 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%353681555202Bench press55%51143571565%41169467675%351951529253Dumbbell fly1054Squat50%512305115060%512765138070%443221651525Abs1036 day (Saturday)%repssetsweight1Press552Incline Bench press463Dip (with weights)854Deadlift up to knees50%412504100060%413004120070%323506210075%253751037505Good morning (sitting)558627094127224127023500week 31 day (Monday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%353681555202Bench press50%51130565060%41156462470%321826109280%362081837443Dumbbell fly1054Squat50%512305115060%512765138070%553222580505Abs1033 day (Wednesday)%repssetsweight1Deadlift50%412504100060%413004120070%323506210080%354001560002Bench press50%811308104055%711437100160%61156693665%51169584570%41182472875%321956117080%22208483285%12221244280%22208483275%321956117070%41182472865%611696101460%811568124855%10114310143050%1211301215603Dumbbell fly1054Deadlift up to knees50%412504100060%413004120070%453502070005Good morning (sitting)555 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%333689331285%23391623462Bench press50%51130565060%41156462470%321826109280%362081837443Dumbbell fly1054Squat50%612306138060%612766165665%642992471765Dip (with weights)666Abs1036 day (Saturday)%repssetsweight1Deficit deadlift50%31250375060%323006180065%343251239002Bench press50%61130678060%61156693665%651693050703Triceps654Deadlift off boxes60%413004120070%423508280080%424008320085%444251668005Good morning (standing)55131403422003398211439950week 41 day (Monday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%373682177282Bench press50%51130565060%41156462470%321826109280%322086124885%232216132680%32208612483Dip654Dumbbell fly1055Abs1033 day (Wednesday)%repssetsweight1Deficit deadlift50%31250375060%323006180070%24350828002Bench press50%51130565060%51156578070%5218210182075%451952039003Dumbbell fly1054Deadlift50%412504100060%413004120070%323506210080%334009360085%23425625505Good morning (standing)555 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%333689331285%23391623462Bench press50%51130565060%41156462470%321826109280%362081837443Dip654Dumbbell fly1055Squat55%412534101265%31299389775%353451551756Abs1056 day (Saturday)%repssetsweight1Deadlift up to knees50%412504100060%413004120070%323506210080%24400832002Press553Incline Bench press464Deadlift off boxes60%413004120070%413504140080%324006240090%344501254005Good morning (sitting)558828842106194489433700397125028583102232375130550

CMS-MS Prep (2)SheikoMonthly training plan #2 of Candidates to MS and CMS in preparation periodweek 11 day (Monday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%352081531202Squat50%512305115060%412764110470%323226193280%353681555203Bench press55%51143571565%51169584575%451952039004Dumbbell fly1055Bottom up squat556Good morning553 day (Wednesday)%repssetsweight1Deficit deadlift50%31250375060%323006180065%24325826002Bench press50%51130565060%51156578070%421828145675%321956117080%22208483285%13221366380%22208483275%321956117070%421828145665%51169584560%61156693655%711437100150%81130810403Dumbbell fly1054Deadlift50%412504100060%31300390070%323506210080%324006240085%24425834005Leg press565Abs835 day (Friday)%repssetsweight1Squat55%512535126565%412994119675%323456207085%24391831282Bench press50%51130565060%41156462470%321826109280%262081224963Dip (weighted)554Squat50%512305115060%412764110470%31322396680%353681555205Good morning (sitting)556 day (Saturday)%repssetsweight1Deadlift up to knees50%31250375060%31300390070%323506210075%343751245002Bench press50%61130678060%61156693665%651693050703Deadlift off boxes70%413504140080%324006240090%3245062700100%23500630004Leg press665Back extension1046Abs1048026105204354259032700week 21 day (Monday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%352081531202Squat50%512305115060%412764110470%323226193280%253681036803Bench press50%51130565060%51156578070%551822545504Leg press565Good morning553 day (Wednesday)%repssetsweight1Bench press50%51130565060%41156462470%421828145675%321956117080%232086124875%321956117070%41182472865%51169584560%61156693655%711437100150%81130810402Dumbbell fly1053Deadlift50%412504100060%413004120070%323506210080%264001248004Bottom up squat565Abs1045 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%353681555202Bench press50%51130565060%41156462470%321826109280%362081837443Dip (weighted)654Squat50%612306138060%6227612331265%632991853825Back extension1046 day (Saturday)%repssetsweight1Deadlift up to knees50%512505125060%5230010300070%443501656002Incline bench press353Triceps1054Deadlift from boxes75%423758300085%324256255095%344751257005Leg press565Abs839127646163284448330200week 31 day (Monday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%352081531202Squat50%512305115060%412764110470%323226193280%333689331285%23391623463Bench press55%51143571565%41169467675%341951223404Dumbbell fly1055Bottom up squat566Back extension1043 day (Wednesday)%repssetsweight1Deadlift up to knees50%412504100060%413004120070%323506210075%253751037502Bench press50%61130678060%51156578070%41182472875%321956117080%22208483285%12221244280%22208483275%321956117070%41182472865%51169584560%61156693655%711437100150%81130810403Deadlift from boxes65%413254130075%423758300085%444251668004Leg press665Back extension1045 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%353681555202Bench press50%51130565060%41156462470%321826109280%362081837443Dumbbell fly1054Squat55%412534101265%412994119675%443451655205Good morning (sitting)666 day (Saturday)%repssetsweight1Deadlift off boxes50%31250375060%31300390070%323506210080%354001560002Bench press50%51130565060%5215610156070%551822545503Triceps1054Snatch grip rack pull50%4125041000(slow eccentric)60%423008240065%443251652005Bottom up squat665Abs10484272781913337110737500week 41 day (Monday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%323686220885%223914156480%32368622082Bench press50%51130565060%41156462470%321826109280%322086124885%24221817683Dumbbell fly1054Squat55%512535126565%412994119675%353451551755Abs833 day (Wednesday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%362081837442Deadlift50%412504100060%413004120070%323506210080%334009360085%23425625503Bench press55%51143571565%51169584575%441951631204Leg press565Back extension845 day (Friday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%352081531202Squat50%512305115060%412764110470%323226193280%353681555203Bench press50%51130565060%51156578070%541822036404Dumbbell fly1055Bottom up squat556Back extension1046 day (Saturday)%repssetsweight1Deadlift up to knees50%412504100060%413004120070%323506210075%24375830002Press553Incline Bench press464Deadlift off boxes55%31275382565%31325397575%313753112585%234256255095%13475314255Leg press666Good morning558527508148267286924650week 51 day (Monday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%352081531202Squat50%512305115060%412764110470%323226193280%353681555203Bench press55%51143571565%41169467675%341951223404Dumbbell fly1055Leg press466Good morning (sitting)553 day (Wednesday)%repssetsweight1Deadlift50%412504100060%413004120070%323506210080%354001560002Bench press50%61130678060%51156578070%41182472875%321956117080%232086124875%321956117070%41182472865%51169584560%61156693655%711437100150%81130810403Dumbbell fly844Deadlift to knees50%412504100060%413004120070%353501552505Leg press466Back extension1045 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%353681555202Bench press50%51130565060%41156462470%321826109280%352081531203Dumbbell fly844Squat50%512305115060%512765138070%553222580505Triceps1056Good morning556 day (Saturday)%repssetsweight1Bench press50%61130678060%6215612187265%641692440562Dip453Deadlift50%412504100060%413004120070%323506210080%264001248005Bottom up squat565Abs1039529992186318377826850week 61 day (Monday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%323686220885%223914156490%1241428282Bench press50%51130565060%41156462470%321826109280%22208483290%13234370280%2220848323Dumbbell fly634Squat55%512535126565%422998239275%343451241405Good morning553 day (Wednesday)%repssetsweight1Bench press50%51130565060%51156578070%421828145675%321956117080%232086124875%321956117070%41182472860%61156693650%81130810402Deadlift50%412504100060%413004120070%323506210080%324006240090%24450836003Triceps1054Leg press565Abs635 day (Friday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%352081531202Squat50%512305115060%412764110470%323226193280%353681555203Bench press55%51143571565%51169584575%441951631204Dumbbell fly1055Leg press566 day (Saturday)%repssetsweight1Deficit deadlift50%31250375060%323006180065%353251548752Incline Bench press463Dip654Snatch grip deadlift50%412504100060%423008240065%443251652005Leg press766Abs10485275081482672869246505201660371040182533496176550

CMS-MS Prep (3)SheikoMonthly training plan #2 of Candidates to MS and CMS in preparation periodweek 11 day (Monday)%repssetsweight1Squat55%512535126565%412994119675%323456207085%24391831282Bench press50%51130565060%41156462470%321826109280%352081531203Dumbbell fly1054Squat50%512305115060%412764110470%323226193280%343681244165Triceps1056Back extension1053 day (Wednesday)%repssetsweight1Bench press55%51143571565%41169467675%321956117085%252211022102Deadlift50%31250375060%31300390070%323506210080%354001560003Bench press50%51130565060%51156578070%441821629124Dumbbell fly1055Abs1055 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%353681555202Bench press50%51130565060%41156462470%321826109280%362081837443Dip (weighted)454Leg press555Good morning (standing)556 day (Saturday)%repssetsweight1Deadlift up to knees50%31250375060%31300390070%323506210075%24375830002Incline bench press363Lats1054Deadlift off boxes60%413004120070%413504140080%324006240090%23450627005Squat (deep)556Abs848025967114207096724200week 21 day (Monday)%repssetsweight1Bench press50%51130565060%41156462470%321826109280%352081531202Squat50%512305115060%412764110470%323226193280%353681555203Bench press55%51143571565%51169584575%441951631204Dumbbell fly1055Leg curl856Good morning (standing)553 day (Wednesday)%repssetsweight1Deadlift up to knees50%31250375060%31300390070%323506210075%24375830002Bench press50%61130678060%51156578070%41182472875%321956117080%22208483285%13221366375%31195358565%51169584555%71143710013Dumbbell fly1054Squat (deep)455Abs1045 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%253681036802Bench press50%51130565060%41156462470%321826109280%252081020803Dumbbell fly1054Squat50%612306138060%612766165665%642992471765Shoulders856Back extension846 day (Saturday)%repssetsweight1Narrow grip bench press50%51130565060%41156462470%351821527302Deadlift from boxes55%412754110065%413254130075%323756225085%344251251003Triceps1054Lats1055Abs849127784148260004616500week 31 day (Monday)%repssetsweight1Bench press55%51143571565%41169467675%321956117085%24221817682Squat50%512305115060%412764110470%323226193280%353681555203Bench press50%51130565060%41156462470%31182354680%252081020804Dumbbell fly1055Triceps1056Back extension843 day (Wednesday)%repssetsweight1Deadlift up to knees50%31250375060%31300390070%323506210075%253751037502Bench press50%51130565060%41156462470%321826109280%362081837443Deadlift from boxes60%31300390070%313503105080%324006240090%23450627004Squat (deep)555Abs845 day (Friday)%repssetsweight1Squat55%512535126565%412994119675%323456207085%24391831282Bench press50%51130565060%41156462470%321826109280%22208483290%1323437023Dumbbell fly1054Squat50%512305115060%412764110470%31322396680%24368829445Good morning (sitting)556 day (Saturday)%repssetsweight1Deadlift50%31250375060%31300390070%323506210080%254001040002Bench press50%51130565060%51156578070%441821629123Dip454Triceps855Leg extension856Abs1047323529126225816222300week 41 day (Monday)%repssetsweight1Bench press55%51143571565%41169467675%321956117085%252211022102Squat50%512305115060%412764110470%323226193280%223684147290%134143124280%22368414723Dumbbell bench press654Dumbbell fly1055Leg curl853 day (Wednesday)%repssetsweight1Deadlift50%31250375060%31300390070%323506210080%354001560002Bench press50%61130678060%51156578070%41182472880%322086124885%232216132680%31208362475%41195478070%51182591065%611696101460%711567109255%811438114450%91130911703Dumbbell fly844Back extension845 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%253681036802Bench press50%51130565060%41156462470%321826109280%362081837443Dumbbell fly1054Triceps1055Squat (deep)456Abs1046 day (Saturday)%repssetsweight1Deadlift off boxes55%31275382565%31325397575%323756225085%344251251002Incline bench press453Dip854Good morning (sitting)555Leg press555116238127224775118900week 51 day (Monday)%repssetsweight1Bench press55%51143571565%41169467675%321956117085%24221817682Squat50%512305115060%412764110470%323226193280%233686220885%23391623463Bench press50%51130565060%41156462470%31182354680%342081224964Dumbbell fly1055Triceps1056Back extension843 day (Wednesday)%repssetsweight1Deficit deadlift50%31250375060%323006180070%24350828002Bench press50%51130565060%41156462470%321826109280%352081531203Deadlift from boxes65%31325397575%313753112585%324256255095%23475628504Squat (deep)455Abs845 day (Friday)%repssetsweight1Squat50%512305115060%412764110470%323226193280%353681555202Bench press55%51143571565%41169467675%321956117085%252211022103Dumbbell fly1054Squat55%512535126565%512995149575%443451655205Dumbbell bench press656Good morning (sitting)556 day (Saturday)%repssetsweight1Deadlift50%31250375060%31300390070%323506210080%354001560002Bench press50%51130565060%51156578070%551822545503Triceps1054Leg extension1055Abs848326726137248826222600378120244652116649288104500

CMS-MS CompSheikoMonthly training plan #1 of Candidates to MS and CMS in competition periodweek 11 day (Monday)%repssetsweight1Squat50%31230369060%322766165670%323226193275%23345620702Bench press50%31130339060%31156346870%321826109275%23195611703Dumbbell fly844Abs1033 day (Wednesday)%repssetsweight1Squat50%31230369060%31276382870%323226193280%223684147290%11414141495%-100%12-3437-46028742Bench press50%31130339060%31156346870%321826109280%22208483290%11234123495%-100%12-3247-26024943Deadlift50%31250375060%31300390070%223504140080%21400280090%11450145095%-100%12-3475-50029505 day (Friday)%repssetsweight1Squat50%31230369060%31276382870%323226193280%263681244162Bench press50%31130339060%31156346870%321826109280%362081837443Dumbbell fly1054Squat55%31253375965%31299389775%343451241405Good morning (sitting)556 day (Saturday)%repssetsweight1Deadlift up to knees50%412504100060%413004120070%443501656002Incline Bench press463Dip (with weights)654Deadlift off boxes55%31275382565%31325397575%323756225085%344251251005Abs105822622067123246322200week 21 day (Monday)%repssetsweight1Squat50%31230369060%31276382870%323226193280%333689331285%23391623462Bench press50%31130339060%31156346870%321826109280%22208483290%12234246880%2220848323Dumbbell fly844Squat50%41230492060%412764110470%443221651525Abs1033 day (Wednesday)%repssetsweight1Deadlift50%31250375060%31300390070%323506210080%334009360085%23425625502Bench press50%31130339060%31156346870%321826109280%352081531203Dumbbell fly1054Deadlift up to knees55%31275382565%31325397575%343751245005Good morning (standing)555 day (Friday)%repssetsweight1Squat50%31230369060%31276382870%323226193280%353681555202Bench press50%31130339060%31156346870%321826109280%22208483285%1322136633Dumbbell fly1054Squat55%31253375965%31299389775%24345827605Abs1036 day (Saturday)%repssetsweight1Bench press55%31143342965%321696101475%351951529252Dip453Deadlift50%31250375060%31300390070%323506210080%264001248004Good morning (sitting)55922967092169656924750week 31 day (Monday)%repssetsweight1Bench press50%31130339060%31156346870%321826109280%22208483285%1222124422Squat50%31230369060%31276382870%323226193280%253681036803Bench press55%31143342965%31169350775%24195815604Dumbbell fly845Good morning (standing)453 day (Wednesday)%repssetsweight1Bench press50%31130339060%32156693670%321826109280%362081837442Dumbbell fly843Deadlift50%31250375060%31300390070%223504140080%254001040004Abs835 day (Friday)%repssetsweight1Squat50%31230369060%31276382870%323226193280%223684147285%1239127822Bench press50%31130339060%31156346870%321826109280%252081020803Dumbbell fly844Squat55%31253375965%31299389775%343451241405Good morning (sitting)446 day (Saturday)%repssetsweight1Incline Bench press352Dip453Deadlift50%31250375060%323006180070%323506210075%343751245004Abs84581863087159124716200week 41 day (Monday)%repssetsweight1Squat50%31230369060%322766165670%323226193280%24368829442Bench press50%31130339060%31156346870%321826109280%252081020803Dumbbell fly644Good morning (standing)443 day (Wednesday)%repssetsweight1Bench press50%31130339060%32156693670%321826109280%24208816642Dumbbell fly633Deadlift50%31250375060%223004120070%223504140075%24375830004Abs835 day (Friday)%repssetsweight1Squat50%31230369060%31276382870%323226193275%23345620702Bench press50%31130339060%31156346870%321826109280%24208816643Dumbbell fly634Good morning (sitting)446 day (Saturday)Rest41127426511726196350week 51 day (Monday)%repssetsweight1Deadlift50%31250375060%323006180070%23350621002Bench press50%31130339060%32156693670%22182472875%1219523903Abs823 day (Wednesday)%repssetsweight1Squat50%31230369060%322766165670%23322619322Bench press50%31130339060%32156693670%23182610925-6-7 dayCompetition154278304862154650288915403416178921374150

MSIC PREPWEEK 1Full gearPartial gear/Partial ROMRaw MaxesDAY 1 (MON)Squat100100100bench100100100repssets%FULLPartialRawdeadlift100100100Squat5155%55.055.055.0CHANGE ONLY THIS BOX!!!!!!!4165%65.065.065.03275%75.075.075.0DAY 4 (FRI)2485%85.085.085.0Bench Press5150%50.050.050.0repssets%FULLPartialRaw4160%60.060.060.0Squat5150%50.050.050.03270%70.070.070.04160%60.060.060.03580%80.080.080.03270%70.070.070.0Squat5150%50.050.050.03580%80.080.080.04160%60.060.060.0Bench Press5150%50.050.050.03170%70.070.070.04160%60.060.060.02480%80.080.080.03270%70.070.070.0Dumbbell fly1053680%80.080.080.0Inc. DB press104Squat5155%55.055.055.05165%65.065.065.0DAY 2 (TUES)4475%75.075.075.0Triceps105repssets%FULLPartialRawAbs103Dead on box3150%50.050.050.03260%60.060.060.0DAY 5 (SAT)2470%70.070.070.0Bench Press45repssets%FULLPartialRawFloor Press35Dead to Knees3150%50.050.050.0Lat Pull down653160%60.060.060.0Abs1043270%70.070.070.02580%80.080.080.0DAY 3 (WED)Bench Press5155%55.055.055.05165%65.065.065.0repssets%FULLPartialRaw4575%75.075.075.0Deadlift3150%50.050.050.0Floor Press353160%60.060.060.0Rev Band DL3165%65.065.065.03270%70.070.070.03175%75.075.075.03280%80.080.080.03285%85.085.085.02485%85.085.085.03495%95.095.095.0Bench Press5155%55.055.055.0Leg Press454165%65.065.065.0Abs833275%75.075.075.02585%85.085.085.0Dumbbell fly105Squat with Bands45Good Mornings84WEEK 2DAY 1 (MON)repssets%FULLPartialRawBench Press5150%50.050.050.00Full gearPartial gear/Partial ROMRaw Maxes4160%60.060.060.0Squat100100100.03270%70.070.070.0bench100100100.02280%80.080.080.0deadlift100100100.01390%90.090.090.0DO NOT TYPE HERE!!!!Squat5150%50.050.050.04165%65.065.065.0DAY 4 (FRI)3175%75.075.075.02485%85.085.085.0repssets%FULLPartialRawBench Press5155%55.055.055.0Squat5150%50.050.050.04165%65.065.065.04160%60.060.060.03175%75.075.075.03270%70.070.070.02485%85.085.085.02280%80.080.080.0Dumbbell fly1051390%90.090.090.0Good Mornings552280%80.080.080.0Bench Press5150%50.050.050.0DAY 2 (TUES)4160%60.060.060.03270%70.070.070.0repssets%FULLPartialRaw2680%80.080.080.0Dead on Box3155%55.055.055.0Floor Press262265%65.065.065.0Dumbbell fly1051575%75.075.075.0Abs83Incline Bench46Floor Press35DAY 5 (SAT)Lat Pull Down65Abs84repssets%FULLPartialRawDeadlift3155%55.055.055.0DAY 3 (WED)3165%65.065.065.03275%75.075.075.0repssets%FULLPartialRaw2585%85.085.085.0Deadlifts3150%50.050.050.0Bench Press4155%55.055.055.03160%60.060.060.04165%65.065.065.03270%70.070.070.04575%75.075.075.02280%80.080.080.0Triceps1051390%90.090.090.0Deadlift4150%50.050.050.0Bench Press5150%50.050.050.04460%60.060.060.04260%60.060.060.0Good Mornings553270%70.070.070.03580%80.080.080.0Dumbbell fly105Rev Band DL4165%65.065.065.04275%75.075.075.04485%85.085.085.0Good Mornings84WEEK 3DAY 1 (MON)repssets%FULLPartialRaw0Full gearPartial gear/Partial ROMRaw MaxesSquat5155%55.055.055.0Squat100100100.04165%65.065.065.0bench100100100.03275%75.075.075.0deadlift100100100.02585%85.085.085.0DO NOT TYPE HERE!!!!Bench Press5150%50.050.050.04160%60.060.060.03270%70.070.070.03680%80.080.080.0DAY 4 (FRI)Squat5150%50.050.050.04160%60.060.060.0repssets%FULLPartialRaw3170%70.070.070.0Squat5150%50.050.050.03480%80.080.080.05160%60.060.060.0Dumbbell fly1055170%70.070.070.0Good Mornings844475%75.075.075.0Bench Press5150%50.050.050.0DAY 2 (TUES)4160%60.060.060.03270%70.070.070.0repssets%FULLPartialRaw3780%80.080.080.0Dead on box3250%50.050.050.0Dumbbell fly1053260%60.060.060.0Lat Pull Down552665%65.065.065.0Good Mornings84Bench Press5155%55.055.055.04265%65.065.065.0DAY 5 (SAT)3475%75.075.075.0Floor Press35repssets%FULLPartialRawSquat with Bands45Deadlift3150%50.050.050.0Good Mornings553160%60.060.060.03270%70.070.070.0DAY 3 (WED)3280%80.080.080.0repssets%FULLPartialRaw2485%85.085.085.0Dead to knees3150%50.050.050.0Bench Press5155%55.055.055.03160%60.060.060.05265%65.065.065.03270%70.070.070.04575%75.075.075.03475%75.075.075.0Rev Band DL4160%60.060.060.0Bench Press5150%50.050.050.07170%70.070.070.04160%60.060.060.04280%80.080.080.03270%70.070.070.04490%90.090.090.03280%80.080.080.0Triceps105Deadlift3150%50.050.050.0Squats with Bands453160%60.060.060.03170%70.070.070.03580%80.080.080.0Incline Bench45Good Mornings55WEEK 4DAY 1 (MON)repssets%FULLPartialRawSquat5155%55.055.055.04165%65.065.065.00Full gearPartial gear/Partial ROMRaw Maxes3275%75.075.075.0Squat100100100.02485%85.085.085.0bench100100100.0Bench Press5150%50.050.050.0deadlift100100100.04160%60.060.060.0DO NOT TYPE HERE!!!!3270%70.070.070.03680%80.080.080.0Dumbbell fly105Squat5150%50.050.050.0DAY 4 (FRI)4260%60.060.060.03170%70.070.070.0repssets%FULLPartialRaw3480%80.080.080.0Squat5150%50.050.050.0Good Mornings854160%60.060.060.03270%70.070.070.0DAY 2 (TUES)3680%80.080.080.0Bench Press5150%50.050.050.0repssets%FULLPartialRaw4160%60.060.060.0Dead on box3150%50.050.050.03270%70.070.070.03160%60.060.060.03280%80.080.080.02270%70.070.070.02385%85.085.085.01375%75.075.075.03380%80.080.080.0Floor Press26Dumbbell fly105Lat Pull Down55Abs84Abs83DAY 5 (SAT)DAY 3 (WED)repssets%FULLPartialRawrepssets%FULLPartialRawDeadlift3150%50.050.050.0Dead to Knees3150%50.050.050.03160%60.060.060.03160%60.060.060.03270%70.070.070.03270%70.070.070.03280%80.080.080.02580%80.080.080.02485%85.085.085.0Floor Press35Bench Press5150%50.050.050.0Dumbell OHP564160%60.060.060.0Deadlift4150%50.050.050.03270%70.070.070.04160%60.060.060.03280%80.080.080.04465%65.065.065.02290%90.090.090.0Leg Press45Rev Band DL3165%65.065.065.03175%75.075.075.03285%85.085.085.03295%95.095.095.022105%105.0105.0105.0Good Mornings22WEEK 5DAY 1 (MON)repssets%FULLPartialRawSquat5155%55.055.055.04165%65.065.065.03275%75.075.075.02485%85.085.085.0Bench Press5150%50.050.050.00Full gearPartial gear/Partial ROMRaw Maxes4160%60.060.060.0Squat100100100.03270%70.070.070.0bench100100100.03680%80.080.080.0deadlift100100100.0Dumbbell fly105DO NOT TYPE HERE!!!!Squat5150%50.050.050.0DAY 4 (FRI)4160%60.060.060.03170%70.070.070.0repssets%FULLPartialRaw2480%80.080.080.0Bench Press5150%50.050.050.0Good Mornings554160%60.060.060.0Abs1043270%70.070.070.03580%80.080.080.0DAY 2 (TUES)Squat5150%50.050.050.0repssets%FULLPartialRaw4160%60.060.060.0Dead on box3150%50.050.050.03270%70.070.070.03260%60.060.060.03680%80.080.080.02570%70.070.070.0Bench Press5150%50.050.050.0Bench Press3155%55.055.055.05160%60.060.060.03265%65.065.065.05470%70.070.070.03575%75.075.075.0Dumbbell fly105Lat Pull Down65Leg Presses105Good Mornings84DAY 3 (WED)repssets%FULLPartialRawDeadlift3155%55.055.055.0DAY 5 (SAT)3165%65.065.065.03275%75.075.075.0repssets%FULLPartialRaw2485%85.085.085.0Deadlift3150%50.050.050.0Bench Press5150%50.050.050.03160%60.060.060.04160%60.060.060.03270%70.070.070.03270%70.070.070.02680%80.080.080.03280%80.080.080.0Incline Bench352485%85.085.085.0Floor Press25Dumbbell fly105Triceps105Rev Band DL3160%60.060.060.03170%70.070.070.03280%80.080.080.03290%90.090.090.023100%100.0100.0100.0Abs84

MSIC COMPWEEK 10Full gearPartial gear/Partial ROMRaw MaxesSquat100100100DAY 1 (MON)bench100100100deadlift100100100repssets%FULLPartialRawDO NOT TYPE HERE!!!!Squat3150%50.050.050.0DAY 4 (FRI)3160%60.060.060.03270%70.070.070.0repssets%FULLPartialRaw2280%80.080.080.0Squat3150%50.050.050.01390%-95%90 - 9590 - 9590 - 953160%60.060.060.0Bench Press3150%50.050.050.03270%70.070.070.03160%60.060.060.02680%80.080.080.03270%70.070.070.0Bench Press3155%55.055.055.02280%80.080.080.03165%65.065.065.01390%-95%90 - 9590 - 9590 - 953275%75.075.075.0Dumbbell fly1052385%85.085.085.0Triceps853280%80.080.080.0Good morning (Standing)84Floor Press35Dumbbell fly84DAY 2 (TUES)Good morning (standing)84REST!DAY 5 (SAT)DAY 3 (WED)repssets%FULLPartialRawrepssets%FULLPartialRawDeads on blocks3150%50.050.050.0Deadlift3150%50.050.050.03260%60.060.060.03160%60.060.060.02470%70.070.070.03270%70.070.070.0Bench Press3150%50.050.050.02280%80.080.080.03160%60.060.060.01390%-95%90 - 9590 - 9590 - 953270%70.070.070.0Bench Press3150%50.050.050.02580%80.080.080.03160%60.060.060.0Dumbbell fly843170%70.070.070.0Deadlifts3150%50.050.050.03680%80.080.080.03160%60.060.060.0Dead to Knees3165%6565653270%70.070.070.03275%7575752580%80.080.080.03485%858585Abs83Abs830Full gearPartial gear/Partial ROMRaw MaxesSquat100100100WEEK 2bench100100100deadlift100100100DAY 1 (MON)DO NOT TYPE HERE!!!!DAY 4 (FRI)repssets%FULLPartialRawBench Press3155%55.055.055.0repssets%FULLPartialRaw3165%65.065.065.0Bench Press3150%50.050.050.03275%75.075.075.03160%60.060.060.02485%85.085.085.03270%70.070.070.0Squat3155%55.055.055.02580%80.080.080.03165%65.065.065.0Squat3150%50.050.050.03275%75.075.075.03160%60.060.060.02385%85.085.085.03270%70.070.070.03280%80.080.080.03580%80.080.080.0Bench Press3150%505050Bench Press3155%55.055.055.03160%6060603165%65.065.065.03170%7070703475%75.075.075.03480%808080Dumbbell fly84Dumbbell fly84Good morning (standing)54Good Mornings (sitting)83DAY 5 (SAT)DAY 2 (TUES)REST!repssets%FULLPartialRawDAY 3 (WED)Deadlift3150%50.050.050.03160%60.060.060.0repssets%FULLPartialRaw3270%70.070.070.0Bench Press3150%50.050.050.03580%80.080.080.03160%60.060.060.0Incline Dumbell Press353270%70.070.070.0Floor Press353680%80.080.080.0Leg Press44Deadlifts3150%50.050.050.0Abs833260%60.060.060.03270%70.070.070.03380%80.080.080.02385%85.085.085.03280%80.080.080.0Floor Press25Abs830Full gearPartial gear/Partial ROMRaw MaxesSquat100100100WEEK 3bench100100100deadlift100100100DAY 1 (MON)DAY 4 (FRI)DO NOT TYPE HERE!!!!repssets%FULLPartialRawrepssets%FULLPartialRawSquat3150%50.050.050.0Squat3150%50.050.050.03160%60.060.060.03160%60.060.060.03270%70.070.070.03270%70.070.070.02280%80.080.080.02580%80.080.080.01385%85.085.085.0Bench Press3150%50.050.050.02280%80.080.080.03160%60.060.060.0Bench Press3150%50.050.050.03270%70.070.070.03160%60.060.060.02580%80.080.080.03270%70.070.070.0Dumbbell fly1053680%80.080.080.0Good Mornings (standing)44Dumbbell fly84Leg Press44DAY 5 (SAT)Good morning (sitting)83repssets%FULLPartialRawDAY 2 (TUES)Deadlift3150%50.050.050.0REST3160%60.060.060.0DAY 3 (WED)3270%70.070.070.02580%80.080.080.0repssets%FULLPartialRawBench Press3155%55.055.055.0Bench Press3150%50.050.050.03165%65.065.065.03160%60.060.060.03475%75.075.075.03270%70.070.070.0Rev Band DL4160%60.060.060.03280%80.080.080.04170%70.070.070.02285%85.085.085.04280%80.080.080.03380%80.080.080.04490%90.090.090.0Deadlifts3150%50.050.050.0Good mornings (sitting)643160%60.060.060.0Abs833270%70.070.070.02280%80.080.080.01385%85.085.085.02380%80.080.080.0Floor Press24Abs83WEEK 40Full gearPartial gear/Partial ROMRaw MaxesSquat100100100DAY 1 (MON)bench100100100deadlift100100100repssets%FULLPartialRawDO NOT TYPE HERE!!!!Squat3150%50.050.050.03160%60.060.060.03270%70.070.070.02580%80.080.080.0Bench Press3150%50.050.050.03160%60.060.060.0DAY 4 (FRI)3270%70.070.070.03580%80.080.080.0repssets%FULLPartialRawDumbbell fly63Squat3150%50.050.050.0Good Mornings443160%60.060.060.03270%70.070.070.0DAY 2 (TUES)2575%75.075.075.0RESTBench Press3150%50.050.050.03160%60.060.060.0DAY 3 (WED)3270%70.070.070.02275%75.075.075.0repssets%FULLPartialRaw1380%80.080.080.0Bench Press3150%50.050.050.0Good Mornings (standing)633160%60.060.060.03270%70.070.070.0DAY 5 (SAT)2580%80.080.080.0RESTDumbbell fly84Deadlifts3150%50.050.050.03160%60.060.060.03270%70.070.070.02475%75.075.075.0Abs83WEEK 5DAY 1 (MON)0Full gearPartial gear/Partial ROMRaw MaxesSquat100100100repssets%FULLPartialRawbench100100100Bench Press3150%50.050.050.0deadlift1001001003160%60.060.060.0DO NOT TYPE HERE!!!!2270%70.070.070.01375%75.075.075.0Deadlifts3150%50.050.050.0DAY 4 (FRI)3260%60.060.060.0REST2470%70.070.070.0DAY 5 (SAT)Good Mornings53CONTEST!!!!DAY 2 (TUES)RESTDAY 3 (WED)repssets%FULLPartialRawSquat3150%50.050.050.03260%60.060.060.02370%70.070.070.0Bench Press3150%50.050.050.03260%60.060.060.02370%70.070.070.0