sheiko spreadsheet

Download Sheiko Spreadsheet

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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 fly105