sheiko spreadsheet(1)

Download Sheiko Spreadsheet(1)

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Enter your maxes here: Squat 150 Bench 105 Deadlift 180

Volume Calculations Reps Squat 92 86 131 88 397 Squat 80 91 84 85 95 85 520 347 Squat 80 91 73 51 83 378 Squat 82 92 58 41 15 288 Squat 74 101 77 90 342 Squat 119 89 106 83 397 Squat 134 Poundage Squat 9375 8835 13155 9405 40770 Squat 8513 9015 8895 8970 9780 8970 54143 Squat 8468 9060 7673 5295 8715 39210 Squat 8550 9675 6075 4155 1395 29850 Squat 7313 9705 8273 8700 33990 Squat 12135 8835 10785 8715 40470 Squat 13335

MS Prep 1 2 3 4 Total MS Prep2 1 2 3 4 5 6 Total MS Prep3 1 2 3 4 5 Total MS Comp 1 2 3 4 5 Total #29 1 2 3 4 Total #30 1 2 3 4 Total #31 1

Bench 150 127 200 106 583 Bench 204 163 191 148 186 148 1040 Bench 114 148 126 127 137 652 Bench 67 92 87 65 30 341 Bench 108 106 100 140 454 Bench 180 133 220 119 652 Bench 182

Dead 97 70 114 94 375 Dead 90 83 107 69 78 69 496 Dead 67 46 62 51 62 288 Dead 63 69 47 19 15 213 Dead 55 52 48 30 185 Dead 63 59 60 26 208 Dead 51

339 283 445 288 1355 339 374 337 382 302 359 302 2056 343 261 285 261 229 282 1318 264 212 253 192 125 60 842

Bench 10658 9051 13724 7854 41286 Bench 14306 11487 13477 10794 12857 10794 73715 Bench 8363 10500 9119 9077 10049 47108 Bench 4977 6851 6426 4736 1964 24953 Bench 7387 7198 7508 9923 32015 Bench 12474 9329 15388 8621 45812 Bench 12474

Dead 12024 8460 14382 12132 46998 Dead 11772 10872 13500 8874 9666 8874 63558 Dead 8712 5940 8028 6804 8136 37620 Dead 7992 8910 5832 2286 1674 26694 Dead 7074 6678 5868 3996 23616 Dead 8280 7308 8145 3330 27063 Dead 6444

32057 26346 41261 29391 129054

34591 31374 35872 28638 32303 28638 191416

25543 25500 24820 21176 26900 123938

21519 25436 18333 11177 5033 81497

237 259 225 260 981

21773 23581 21648 22619 89621

362 281 386 228 1257

32889 25472 34318 20666 113345

367

32253

2 3 4 Total #32 1 2 3 4 Total #37 1 2 3 4 Total #39 1 2 3 4 Total #40 1 2 3 4 Total

88 81 86 389 Squat 59 77 41 15 192 Squat 74 93 109 83 359 Squat 70 102 58 90 320 Squat 80 93 78 136 387

98 227 85 592 Bench 60 102 63 32 257 Bench 142 113 162 118 535 Bench 82 111 100 140 433 Bench 188 125 158 145 616

44 42 18 155 Dead 13 41 25 15 94 Dead 70 57 63 26 216 Dead 46 52 40 30 168 Dead 59 41 55 62 217

230 350 189 1136

8760 8430 8820 39345 Squat 5955 8093 4185 1395 19628 Squat 7313 9570 11100 8700 36683 Squat 6953 9555 6278 8700 31485 Squat 8423 9555 8235 13935 40148

6967 15692 6290 41423 Bench 4373 7560 4604 2121 18659 Bench 9235 7781 11057 8516 36587 Bench 5633 7628 7508 9923 30692 Bench 13073 8946 11130 10217 43365

5355 5472 2250 19521 Dead 1656 5058 3024 1710 11448 Dead 8424 6813 8064 3330 26631 Dead 5868 6390 4896 3996 21150 Dead 8028 4842 7461 7839 28170

21082 29594 17360 100289

132 220 129 62 543

11984 20711 11813 5226 49734

286 263 334 227 1110

24971 24164 30221 20546 99901

198 265 198 260 921

18454 23573 18681 22619 83327

327 259 291 343 1220

29523 23343 26826 31991 111683

Intensity/Average % Squat Bench 67.9% 67.7% 68.5% 67.9% 66.9% 65.4% 71.3% 70.6% 68.5% 67.4% Squat 70.9% 66.0% 70.6% 70.4% 68.6% 70.4% 69.4% Squat 70.6% 66.4% 70.1% 69.2% 70.0% 69.2% Squat 69.5% 70.1% 69.8% 67.6% 62.0% 69.1% Squat 65.9% 64.1% 71.6% 64.4% 66.3% Squat 68.0% 66.2% 67.8% 70.0% 68.0% Squat 66.3% Bench 66.8% 67.1% 67.2% 69.5% 65.8% 69.5% 67.5% Bench 69.9% 67.6% 68.9% 68.1% 69.9% 68.8% Bench 70.7% 70.9% 70.3% 69.4% 62.3% 69.7% Bench 65.1% 64.7% 71.5% 67.5% 67.2% Bench 66.0% 66.8% 66.6% 69.0% 66.9% Bench 65.3%

Dead 68.9% 67.1% 70.1% 71.7% 69.6% Dead 72.7% 72.8% 70.1% 71.4% 68.8% 71.4% 71.2% Dead 72.2% 71.7% 71.9% 74.1% 72.9% 72.6% Dead 70.5% 71.7% 68.9% 66.8% 62.0% 69.6% Dead 71.5% 71.3% 67.9% 74.0% 70.9% Dead 73.0% 68.8% 75.4% 71.2% 72.3% Dead 70.2%

66.4% 69.4% 68.4% 67.4% Squat 67.3% 70.1% 68.0% 62.0% 68.2% Squat 65.9% 68.6% 67.9% 69.9% 68.1% Squat 66.2% 62.5% 72.2% 64.4% 65.6% Squat 70.2% 68.5% 70.4% 68.3% 69.2%

67.7% 65.8% 70.5% 66.6% Bench 69.4% 70.6% 69.6% 63.1% 69.1% Bench 61.9% 65.6% 65.0% 68.7% 65.1% Bench 65.4% 65.5% 71.5% 67.5% 67.5% Bench 66.2% 68.2% 67.1% 67.1% 67.0%

67.6% 72.4% 69.4% 70.0% Dead 70.8% 68.5% 67.2% 63.3% 67.7% Dead 66.9% 66.4% 71.1% 71.2% 68.5% Dead 70.9% 68.3% 68.0% 74.0% 69.9% Dead 75.6% 65.6% 75.4% 70.2% 72.1%

Sheiko Monthly training plan #29

week 1 1 day (Monday) 1 Bench press

2 Squat

3 Bench press

% 50% 60% 70% 75% 50% 60% 70% 50% 60% 70%

4 Dumbbell fly 5 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees % 50% 60% 70% 75%

reps 5 4 3 3 5 5 5 5 5 4 10 5 reps 3 3 3 3 6 5 4 4 4 3 5 10 reps 5 5 4 3 2 3 4 6 8 10 5 4 3 3 5

sets 1 2 2 5 1 2 5 1 1 4 5 5 sets 1 2 2 4 4 5 1 1 2 4 5 3 sets 1 1 1 2 2 2 1 1 1 5 1 2 2 5 5

weight 53 63 74 79 75 90 105 53 63 74

weight 90 108 126 135

2 Incline Bench press 3 Dip 4 Deadlift from boxes

55% 65% 75% 85%

99 117 135 153

5 Lunge 6 Abs 5 day (Friday) 1 Bench press % 50% 60% 70% 75% 80% 75% 70% 60% 50% 50% 60% 70% 75%

weight 53 63 74 79 84 79 74 63 53 75 90 105 113

2 Dumbbell fly 3 Squat

4 Good morning (sitting)

week 2 1 day (Monday) 1 Squat

2 Bench press

% 50% 60% 70% 80% 50% 60% 70% 80%

3 Dumbbell fly 4 Push up 5 Front squat

45% 55% 60%

6 Good morning (standing) 3 day (Wednesday) 1 Deadlift up to knees % 50% 60% 70% 75% 50% 60% 65% 55% 65% 75% 80%

reps 5 4 3 2 5 4 3 3 10 10 3 3 2 5 reps 3 3 3 2 6 6 6 10 4 4 4 4 5 reps 5 4 3 2 5 4 3 2 3 5 7 10 5 5 4 5

sets 1 1 2 5 1 1 2 5 5 5 2 2 4 5 sets 1 1 2 4 1 2 4 5 1 1 2 4 5 sets 1 1 2 5 1 1 2 2 1 1 1 5 1 2 4 5

weight 75 90 105 120 53 63 74 84

68 83 90

2 Bench press

weight 90 108 126 135 53 63 68 99 117 135 144

3 Dumbbell fly 4 Deadlift from boxes

5 Lunge 5 day (Friday) 1 Squat % 50% 60% 70% 80% 50% 60% 70% 80% 75% 65% 55% 50% 60% 70%

2 Bench press

weight 75 90 105 120 53 63 74 84 79 68 58 75 90 105

3 Dumbbell fly 4 Squat

5 Good morning (standing)

week 3 1 day (Monday) 1 Squat

2 Bench press

% 55% 65% 75% 85% 50% 60% 70% 80%

3 Dumbbell fly 4 Push up 5 Squat

50% 60% 70% 80%

6 Good morning (standing) 3 day (Wednesday) 1 Deficit deadlift % 50% 60% 65% 50% 60% 70% 80% 85% 80% 60% 70% 80% 90%

reps 5 4 3 2 5 4 3 3 10 10 3 3 3 3 5 reps 3 3 3 5 4 3 2 2 3 10 4 4 3 2 5 reps 5 4 3 3 5 4 3 3 10 4 5

sets 1 1 2 4 1 1 2 6 5 5 1 1 1 4 5 sets 2 2 4 1 1 2 3 2 2 5 1 2 2 3 5 sets 1 1 2 6 1 1 2 7 5 5 5

weight 83 98 113 128 53 63 74 84

75 90 105 120

2 Bench press

weight 90 108 117 53 63 74 84 89 84 108 126 144 162

3 Dumbbell fly 4 Deadlift from boxes

5 Lunge 5 day (Friday) 1 Squat % 50% 60% 70% 80% 50% 60% 70% 80%

2 Bench press

weight 75 90 105 120 53 63 74 84

3 Dumbbell fly 4 Press 5 Good morning (standing)

week 4 1 day (Monday) 1 Squat

2 Bench press

% 50% 60% 70% 80% 55% 65% 75%

3 Dumbbell fly 4 Dip 5 Front squat

40% 50% 60%

6 Good morning (standing) 3 day (Wednesday) 1 Bench press % 50% 60% 70% 80% 85% 50% 60% 70% 80% 85% 80% 50% 60% 70%

reps 5 4 3 3 5 5 4 10 8 5 4 3 5 reps 5 4 3 3 2 3 3 3 3 2 2 5 5 5 10 reps 5 4 3 3 6 5 4 3 2 3 4 6 8 10 8 5 10

sets 1 1 2 5 1 1 5 5 5 2 2 3 5 sets 1 1 2 2 3 1 1 2 2 3 3 1 1 4 5 sets 1 1 2 6 1 1 2 2 2 2 1 1 1 5 5 5 3

weight 75 90 105 120 58 68 79

60 75 90

2 Deadlift

3 Bench press

weight 53 63 74 84 89 90 108 126 144 153 144 53 63 74

4 Dumbbell fly 5 day (Friday) 1 Squat % 50% 60% 70% 80% 50% 60% 70% 80% 85% 80% 70% 60% 50%

2 Bench press

weight 75 90 105 120 53 63 74 84 89 84 74 63 53

3 Dumbbell fly 4 Dip 5 Good morning (sitting) 6 Abs

Sheiko Monthly training plan #30

week 1 1 day (Monday) Bench press

Squat

Bench press

% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70% 55% 65% 75%

Dumbbell fly Squat

Good morning (standing) 3 day (Wednesday) Deadlift % 50% 60% 70% 80% 50% 60% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50% 60% 70% 80% 90%

reps 5 4 3 3 5 4 3 3 5 5 5 10 5 4 3 5 reps 4 4 3 3 5 5 4 3 2 1 2 3 4 6 8 10 12 4 5 4 3 2 5 10 reps 5 4 3 3 5 4 3 2 6 5 5 4 10 5

sets 1 2 2 5 1 1 2 5 1 1 5 5 1 1 5 5 sets 1 2 2 5 1 1 2 2 2 2 2 2 1 1 1 1 1 6 1 2 3 4 5 3 sets 1 2 2 5 1 2 2 6 5 1 2 4 5 5

weight 53 63 74 84 75 90 105 120 53 63 74 83 98 113

Bench press

weight 90 108 126 144 53 63 74 79 84 89 84 79 74 68 63 58 53 108 126 144 162

Dumbbell fly Deadlift from boxes

Lunge Abs 5 day (Friday) Squat % 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70%

Bench press

weight 75 90 105 120 53 63 74 84 75 90 105

Dip Squat

French press Good morning (sitting)

week 2 1 day (Monday) Squat

Bench press

% 50% 60% 70% 80% 90% 50% 60% 70% 80%

Dumbbell fly Push up Squat

50% 60% 70% 80%

Good morning (standing) 3 day (Wednesday) Deadlift up to knees % 50% 60% 70% 75% 50% 60% 70% 75% 80% 75% 70% 60% 50% 50% 60% 70% 80%

reps 5 4 3 2 1 5 4 3 2 10 10 5 4 3 2 5 reps 4 4 3 3 5 5 4 3 2 3 5 7 9 10 4 4 3 3 5 reps 5 4 3 2 5 5 5 4 3 2 8 6 6

sets 1 2 2 2 3 1 1 2 6 5 5 1 1 2 4 5 sets 1 2 2 4 1 1 2 2 2 2 2 1 1 5 1 1 2 5 5 sets 1 2 2 5 1 2 5 1 1 5 5 5 5

weight 75 90 105 120 135 53 63 74 84

75 90 105 120

Bench press

weight 90 108 126 135 53 63 74 79 84 79 74 63 53 90 108 126 144

Dumbbell fly Deadlift

Lunge 5 day (Friday) Bench press % 50% 60% 70% 80% 50% 60% 70% 55% 65% 75%

Squat

Bench press

weight 53 63 74 84 75 90