Enter your maxes here:

Squat 100
Bench 100
Deadlift 100
Volume Calculations

#37v2 #31 #32v2

Zones % 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

Peparatory Period (#37v2)

250 69
68
230
67
210 66 NL
Avg Wt
Lifs

190 65 Avg Wt.

64
170
63
150 62
1 2 3 4
Week

#37v2 Squat Bench Dead NL Avg Wt. Squat

1 62 129 39 230 65 66.5%
2 65 80 39 184 68 69.5%
 3 74 109 26 209 68 66.9%
4 67 108 26 201 69 70.6%
Total 268 426 130 824 67 68.4%

Peparatory Period (#31)

200 70
69
180
69
NL

Avg Wt
160 69
Lifs

Avg Wt.
69
140
69
120 68
1 2 3 4
Week

#31 Squat Bench Dead NL Avg Wt. Squat

1 79 84 30 193 69 67.8%
2 50 82 27 159 69 70.2%
3 69 88 32 189 69 67.5%
4 50 63 16 129 70 70.4%
Total 248 317 105 670 69 68.8%

Competition Period (#32v2)

160 72
140 70
68
120
66 NL
Avg Wt

100
Lifs

64 Avg Wt.
80
62
60 60
40 58
 Competition Period (#32v2)
160 72
140 70
68
120
66 NL

Avg Wt
100

Lifs
64 Avg Wt.
80
62
60 60
40 58
1 2 3 4
Week

#32v2 Squat Bench Dead NL Avg Wt. Squat

1 28 47 12 87 70 74.1%
2 68 52 34 154 70 71.3%
3 28 47 25 100 68 67.0%
4 10 25 12 47 62 60.0%
Total 134 171 83 388 69 70.1%
 Training Cycle Summary Zones
1
300 2
3
250 4
200 5
#37v2
150 #31
Lifs

100 #32v2

50
0
1 2 3 4 5
Intensity Zones

These graphs show the type of loading

Squat #37v2 Bench

50 60
45 50
40
35 40
50-59
30
25 60-69 30
Lifs
Lifs

20
70-79 20
15
10 80-89
10
5 90+
0 0
1 2 3 4 1 2
Week Week

Squat Bench
Bench Dead % Week 1 Week 2 Week 3 Week 4 Month %
61.9% 71.5% 50-59 10 13 15 13 51 50-59
66.9% 66.9% 60-69 9 11 13 11 44 60-69
67.4% 71.5% 70-79 43 21 26 12 102 70-79
66.6% 71.2% 80-89 0 20 20 31 71 80-89
65.4% 70.1% 90+ 0 0 0 0 0 90+
NL 62 65 74 67 268 NL
Avg. Int. 66.5% 69.5% 66.9% 70.6% 68.4% Avg. Int.

Squat #31 Benc

35 35
30 30
25 25
50-59
20 20
60-69

Lifs
Lifs

15 15
70-79
10 10
80-89
5 5
90+
0 0
1 2 3 4 1 2
Week Week

Squat Bench
Bench Dead % Week 1 Week 2 Week 3 Week 4 Month %
68.7% 72.0% 50-59 13 10 10 10 43 50-59
68.3% 68.3% 60-69 17 8 9 8 42 60-69
69.1% 73.8% 70-79 33 6 38 6 83 70-79
68.7% 70.3% 80-89 16 26 12 26 80 80-89
68.7% 71.3% 90+ 0 0 0 0 0 90+
NL 79 50 69 50 248 NL
Avg. Int. 67.8% 70.2% 67.5% 70.4% 68.8% Avg. Int.

Squat #32v2 Bench

14 30

12 25
10 20
50-59
8
60-69 15
Lifs
Lifs

6
70-79 10
4
80-89
2 5
90+
0 0
1 2 3 4
 Squat #32v2 Bench
14 30

12 25
10 20
50-59
8
60-69 15

Lifs
Lifs
6
70-79 10
4
80-89
2 5
90+
0 0
1 2 3 4 1 2
Week Week

Squat Bench
Bench Dead % Week 1 Week 2 Week 3 Week 4 Month %
68.1% 70.0% 50-59 6 9 6 3 24 50-59
69.9% 68.8% 60-69 6 12 6 4 28 60-69
68.1% 67.2% 70-79 12 15 8 3 38 70-79
63.4% 62.5% 80-89 2 32 8 0 42 80-89
68.0% 67.6% 90+ 4 0 0 0 4 90+
NL 30 68 28 10 136 NL
Avg. Int. 74.1% 71.3% 67.0% 60.0% 70.1% Avg. Int.
 %
50-59
60-69
70-79
80-89
90+

Bench #37v2 Deadlif #37v2

60 30
50 25
40 50- 20 50-59
59
30 60- 15 60-69
Lifs

Lifs

69
20 10 70-79
70-
79 80-89
10 5
80-
90+
89 0
0
1 2 3 4 1 2 3 4

Week Week

Deadlift
Week 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
53 18 41 42 154 60-69 6 6 7 4
 34 25 9 34 102 70-79 18 27 6 6
0 16 39 12 67 80-89 12 0 7 12
0 0 0 0 0 90+ 0 0 3 0
129 80 109 108 426 NL 39 39 26 26
61.9% 66.9% 67.4% 66.6% 65.4% Avg. Int. 71.5% 66.9% 71.5% 71.2%

Bench #31 Deadlif #31

35 14
30 12
25 50- 10 50-
20 59 8 59
60- 60-
Lifs
Lifs

15 69 6 69
10 70- 4 70-
79 79
5 80- 2 80-
0 89 0 89
1 2 3 4 1 2 3 4
Week Week

Deadlift
Week 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 3
15 14 16 12 57 60-69 6 6 6 3
21 38 21 18 98 70-79 6 9 6 3
30 14 30 17 91 80-89 12 6 11 5
0 0 2 2 4 90+ 3 0 2 2
84 82 88 63 317 NL 30 27 28 16
68.7% 68.3% 69.1% 68.7% 68.7% Avg. Int. 72.0% 68.3% 73.8% 70.3%

Bench #32v2 Deadlif #32v2

30 18
25 16
14
20 50- 12 50-59
59 10
15 60- 60-69
Lifs

Lifs

69 8
10 6 70-79
70-
79 4 80-89
5 80- 2
90+
89 0
0
1 2 3 4
 Bench #32v2 Deadlif #32v2
30 18
25 16
14
20 50- 12 50-59
59 10
15 60- 60-69
Lifs

Lifs
69 8
10 6 70-79
70-
79 4 80-89
5 80- 2
90+
89 0
0
1 2 3 4 1 2 3 4

Week Week

Deadlift
Week 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 3
9 9 9 6 33 60-69 3 7 6 3
24 9 15 13 61 70-79 2 6 16 6
2 25 14 0 41 80-89 1 15 0 0
3 0 0 0 3 90+ 3 0 0 0
47 52 47 25 171 NL 12 34 25 12
68.1% 69.9% 68.1% 63.4% 68.0% Avg. Int. 70.0% 68.8% 67.2% 62.5%
 These graphs show the focus of the loading

7v2 Lif Distribution #37v2

60%
50%
40%
50-59
% Total Lifs

60-69 30% Squat

70-79 20% Bench

80-89 Deadlif
10%
90+ 0%
4 1 2 3 4
Week

Month % of Lifts Week 1 Week 2 Week 3 Week 4 Month

16 Squat 27.0% 35.3% 35.4% 33.3% 32.5%
23 Bench 56.1% 43.5% 52.2% 53.7% 51.7%
 57 Deadlift 17.0% 21.2% 12.4% 12.9% 15.8%
31
3
130
70.1%

1 Lif Distribution #31

60%
50%
50- 40%
% Total Lifs

59
60- 30% Squat
69 Bench
20%
70-
79 Deadlif
10%
80-
89 0%
4 1 2 3 4
Week

Month % of Lifts Week 1 Week 2 Week 3 Week 4 Month

15 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%
34
7
101
71.3%

2v2 Lif Distribution #32v2

60%
50%
40%
50-59
% Total Lifs

60-69 30% Squat

70-79 20% Bench

80-89 Deadlif
10%
90+ 0%
4 1 2 3 4
2v2
60%
50%
40%
50-59

% Total Lifs
60-69 30% Squat
70-79 20% Bench

80-89 Deadlif
10%
90+ 0%
4 1 2 3 4
Week

Month % of Lifts Week 1 Week 2 Week 3 Week 4 Month

15 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%
16
3
83
67.6%
 Sheiko
Prep period 1

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 3 5 75
2 Squat 50% 5 1 50 ###
60% 5 1 60 ###
70% 5 5 70 ###
3 Bench press 50% 6 1 50
60% 6 1 60
65% 6 4 65
4 Chest muscles 6 4
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 3 4 75
2 Incline Bench press (30 degrees) 50% 3 1
60% 3 1
70% 3 4
3 Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 3 4 80
4 Leg extension 8 5
5 Abs 8 3

4 day (Friday) % reps sets weight

1 Bench press 50% 7 1 50
55% 6 1 55
60% 5 1 60
65% 4 1 65
70% 3 2 70
75% 2 2 75
70% 3 2 70
65% 4 1 65
60% 6 1 60
55% 8 1 55
50% 10 1 50
2 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
75% 3 5 75 ###
3 French press 8 5
4 Lat muscles 8 5
5 Good morning (sitting) 5 5

###

week 2 % reps sets weight

1 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
80% 2 4 80 ###
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
5 Squat 55% 3 1 55 ###
65% 3 1 65 ###
75% 3 4 75 ###
3 Chest muscles 8 5
4 Push up (legs are on the bench, 10-20 kg on the bac 8 4
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees (pause = 1 sec) 50% 3 1 50
60% 3 1 60
70% 3 4 70
2 Bench press 55% 5 1 55
65% 4 1 65
75% 3 4 75
3 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 3 4 75
5 Leg press 6 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
75% 3 1 75 ###
80% 3 2 80 ###
85% 2 3 85 ###
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 1 70
75% 3 1 75
80% 2 2 80
85% 1 2 85
75% 3 1 75
65% 5 1 65
55% 5 1 55
3 Lat muscles 8 4
4 Triceps 6 5
5 Good morning (sitting) 6 5
###
week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
80% 3 4 80 ###
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 5 80
3 Squat 50% 5 1 50 ###
60% 5 1 60 ###
70% 5 4 70 ###
4 Chest muscles 10 5
5 Push up (legs are on the bench, 10-20 kg on the bac 8 4
6 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
65% 2 2 65
70% 1 3 70
2 Bench press 50% 4 1 50
60% 3 1 60
70% 3 1 70
80% 3 2 80
85% 2 2 85
80% 3 2 80
3 Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 3 1 80
85% 2 2 85
90% 1 3 90
4 Delts 8 4
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
2 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
80% 2 4 80 ###
3 Bench press 50% 6 1 50
60% 6 1 60
65% 6 4 65
4 Chest muscles 8 4
5 Hyperextension 8 4

###
week 4
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 55 ###
65% 4 1 65 ###
75% 3 1 75 ###
85% 2 4 85 ###
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
75% 3 4 75
3 Squat 50% 3 1 50 ###
60% 3 1 60 ###
70% 3 2 70 ###
80% 2 4 80 ###
4 Lat muscles 6 5
5 Dip 4 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85
2 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
3 Bench press 55% 4 1 55
65% 4 1 65
75% 4 4 75
5 Leg extension 8 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 1 70 ###
80% 3 5 80 ###
2 Bench press 50% 6 1 50
60% 6 1 60
65% 6 4 65
3 Chest muscles 10 5
4 French press 6 4
5 Hyperextension 8 4
###

###
 Sheiko
Prep period 2

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
2 Squat 50% 5 1 50
60% 5 2 60
70% 2,4,6,7,5,3 1 70
3 Bench press 55% 3 1 55
65% 3 1 65
75% 3 4 75
4 Chest muscles 8 4
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 2 80
85% 1 2 85
80% 2 2 80
3 Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 2 2 80
90% 1 3 90
4 Lat muscles 8 4
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 4 85
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
3 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
4 Dip 5 5
5 French press 6 4
6 Hyperextension 8 4

week 2
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 4 85
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
3 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 3 80
4 Chest muscles 8 4
5 Good morning (standing) 5 4

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 50
60% 3 1 60
70% 2 3 70
2 Bench press 50% 4 1 50
60% 4 1 60
70% 4 1 70
75% 4 4 75
3 Deadlift 55% 3 1 55
65% 3 1 65
75% 3 1 75
85% 2 3 85
4 Delts 6 4
5 Lat muscles 8 4
6 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85
80% 3 2 80
2 Bench press 50% 4 1 50
60% 3 1 60
70% 3 4 70
4 Triceps 8 4
5 Leg press 5 5

week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
2 Squat 50% 5 1 50
60% 5 1 60
70% 3,7,4,6,2 1 70
3 Bench press 55% 4 1 55
65% 4 1 65
75% 4 3 75
4 Chest muscles 8 4
6 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 2 85
90% 1 2 90
80% 2 2 80
3 Deadlift from boxes 60% 3 1 60
70% 3 1 70
80% 3 1 80
90% 2 2 90
95% 1 2 95
4 French press 8 4
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
3 Delts 6 4
4 Good morning (sitting) 4 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 4 80
3 Chest muscles 8 4
4 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 2 80
85% 1 1 85
90% 1 2 90
80% 2 2 80
2 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 2 80
85% 1 1 85
90% 1 2 90
3 Triceps 6 4
4 Leg press 5 5
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 1 80
85% 2 4 85
2 Bench press 55% 4 1 55
65% 4 1 65
75% 3 4 75
3 Chest muscles 8 4
4 Delts 6 5
5 Good morning (sitting) 4 5
 Sheiko
Comp period

week 1
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 3 75
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 4 75
3 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 1 80
90% 1 1 90
95% 1 1 95
if 100% is ok, then go for 105 100%-105% 1 1-2 100-105
2 Bench press 50% 3 1 50
60% 3 1 60
70% 2 1 70
80% 2 1 80
90% 1 1 90
if 100% is ok, then go for 105 100%-105% 1 1-2 100-105

5 day (Friday) % reps sets weight

1 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 4 75
2 Deadlift 50% 3 1 50
60% 3 1 60
70% 2 1 70
80% 1 1 80
90% 1 1 90
if 100% is ok, then go for 105 100%-105% 1 1-2 100-105
3 Chest muscles 6 4
4 Good morning (standing) 8 4

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 5 80
3 Squat 55% 3 1 55
65% 3 1 65
75% 2 3 75
4 Chest muscles 8 4
5 Goodmorning 4 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 50
60% 3 1 60
70% 1 3 70
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 2 80
85% 1 3 85
3 Deadlift 50% 3 1 50
60% 2 2 60
70% 1 3 70
80% 3 5 80
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 2 60
70% 3 2 70
80% 3 6 80
85% 1 2 85
80% 2 2 80
3 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
4 Chest muscles 6 3
5 Hyperextension 6 4

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 2 80
85% 1 2 85
3 Chest muscles 6 3
4 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 4 80
2 Deadlift 50% 3 1 50
60% 3 2 60
70% 3 2 70
75% 2 5 75
3 Good morning (standing, light weight) 4 4

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 50
60% 3 1 60
70% 2 1 70
75% 1 3 75
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 1 70
75% 2 3 75
3 Abs 8 2

week 4
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 50
60% 3 1 60
70% 2 2 70
75% 1 3 75
2 Deadlift 50% 3 1 50
60% 3 1 60
70% 2 3 70
3 Abs 8 2

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 50
60% 2 2 60
70% 1 3 70
2 Bench press 50% 3 1 50
60% 3 1 60
70% 2 3 70

5-6-7 day
Competition