Enter your maxes here:

Squat 110
Bench 90
Deadlift 130
Volume Calculations

Overall summary

Peparatory Period (#37)

360 72
330 71
300
70
270 NL

Avg Wt
69
Lifts

240 Avg Wt.

68
210
180 67
150 66
1 2 3 4
Week

#37 Squat Bench Dead NL Avg Wt. Squat

1 74 142 70 286 68 65.9%
2 93 113 57 263 71 68.6%
3 109 162 63 334 70 67.9%
4 83 118 26 227 71 69.9%
Total 359 535 216 1110 70 68.1%

Peparatory Period (#30)

330 75
300 75
270 74
NL
Avg Wt

240 74
Lifts

Avg Wt.
210 73
180 73
150 72
1 2 3 4
Week
 300 75
270 74
NL

Avg Wt
240 74

Lifts
Avg Wt.
210 73
180 73
150 72
1 2 3 4
Week

#30 Squat Bench Dead NL Avg Wt. Squat

1 119 113 63 295 73 68.0%
2 84 83 59 226 73 66.5%
3 106 112 60 278 74 67.8%
4 83 81 26 190 73 70.0%
Total 392 389 208 989 74 68.1%

Competition Period (#32)

230 74
200 72
170 70
NL
Avg Wt

140 68
Lifts

Avg Wt.
110 66
80 64
50 62
1 2 3 4
Week

#32 Squat Bench Dead NL Avg Wt. Squat

1 59 60 13 132 71 67.3%
2 77 102 41 220 73 70.1%
3 41 63 25 129 71 68.0%
4 15 32 15 62 66 62.0%
Total 192 257 94 543 71 68.2%
 These graphs show the type of loading

Squat #37 Be
70 70

60 60

50 50
50-59
40 40
60-69

Lifts
Lifts

30 30
70-79
20 20
80-89
10 10
90+
0 0
1 2 3 4 1 2
Week We

Squat Bench
Bench Dead % Week 1 Week 2 Week 3 Week 4 Month %
61.9% 66.9% 50-59 10 15 15 15 55 50-59
65.6% 66.4% 60-69 18 18 18 12 66 60-69
65.0% 71.1% 70-79 46 50 61 18 175 70-79
68.7% 71.2% 80-89 0 10 15 38 63 80-89
65.1% 68.5% 90+ 0 0 0 0 0 90+
NL 74 93 109 83 359 NL
Avg. Int. 65.9% 68.6% 67.9% 69.9% 68.1% Avg. Int.

Squat #30 Be
12 12
10 10
8 8
60-69
6 6
Lifts
Lifts

70-79
4 4
80-89
2 2
90+
0 0
1 2 3 4 1 2
Week
 8 8
60-69
6 6

Lifts
Lifts
70-79
4 4
80-89
2 2
90+
0 0
1 2 3 4 1 2
Week

Squat Bench
Bench Dead % Week 1 Week 2 Week 3 Week 4 Month %
66.8% 73.0% 50-59 20 15 16 15 66 50-59
68.6% 68.8% 60-69 26 17 18 12 73 60-69
68.5% 75.4% 70-79 43 37 36 18 134 70-79
69.6% 71.2% 80-89 30 12 36 36 114 80-89
68.3% 72.3% 90+ 0 3 0 2 5 90+
NL 119 84 106 83 392 NL

Squat #32 Be
35 45
40
30
35
25 30
50-59
20 25
60-69

Lifts
Lifts

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

Squat Bench
Bench Dead % Week 1 Week 2 Week 3 Week 4 Month %
69.4% 70.8% 50-59 9 9 6 3 27 50-59
70.6% 68.5% 60-69 15 18 9 6 48 60-69
69.6% 67.2% 70-79 30 24 16 6 76 70-79
63.1% 63.3% 80-89 2 26 10 0 38 80-89
69.1% 67.7% 90+ 3 0 0 0 3 90+
NL 59 77 41 15 192 NL
Avg. Int. 67.3% 70.1% 68.0% 62.0% 68.2% Avg. Int.
 Bench #37 Deadlift #37
70 40
60 35
50 30
50- 50
59 25 -
40
60- 20 59
Lifts

Lifts
30 69 60
70- 15
-
20 79 10 69
80-
10 89 5 70
90+ -
0 0 79
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 23 37 20 122 50-59 10 8 4 4
39 25 60 18 142 60-69 20 12 9 4
61 49 36 53 199 70-79 28 37 34 6
0 16 29 27 72 80-89 12 0 16 12
0 0 0 0 0 90+ 0 0 0 0
142 113 162 118 535 NL 70 57 63 26
61.9% 65.6% 65.0% 68.7% 65.1% Avg. Int. 66.9% 66.4% 71.1% 71.2%

Bench #30 Deadlift #30

12 35
10 30

8 60- 25
50-59
69 20
6 60-69
Lifts

Lifts

70- 15
4 79 70-79
80- 10
2 89 80-89
5
90+ 90+
0 0
1 2 3 4 1 2 3 4
Week Week
 8 60- 50-59
69 20
6 60-69

Lifts

Lifts
70- 15
4 79 70-79
80- 10
2 89 80-89
5
90+ 90+
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
27 21 21 17 86 50-59 4 8 4 4
22 17 18 15 72 60-69 13 12 9 4
26 24 33 25 108 70-79 14 24 16 6
38 21 40 24 123 80-89 24 15 31 12
0 0 0 0 0 90+ 8 0 0 0
113 83 112 81 389 NL 63 59 60 26

Bench #32 Deadlift #32

45 18
40 16
35 14
30 50- 12
59 50-59
25 60- 10
60-69
Lifts

Lifts

20 69 8
15 70- 6 70-79
79
10 80- 4 80-89
5 89 2 90+
90+ 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 13 9 6 37 50-59 3 6 3 3
12 13 9 12 46 60-69 2 11 6 4
34 34 26 14 108 70-79 4 9 16 8
2 42 19 0 63 80-89 1 15 0 0
3 0 0 0 3 90+ 3 0 0 0
60 102 63 32 257 NL 13 41 25 15
69.4% 70.6% 69.6% 63.1% 69.1% Avg. Int. 70.8% 68.5% 67.2% 63.3%
 These graphs show the focus of the loading

37 Lift Distribution #37

60%
50%

50 40%
% Total Lifts

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

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

26 Squat 25.9% 35.4% 32.6% 36.6% 32.3%
45 Bench 49.7% 43.0% 48.5% 52.0% 48.2%
105 Deadlift 24.5% 21.7% 18.9% 11.5% 19.5%
40
0
216
68.5%

30 Lift Distribution #30

50%
45%
40%
35%
50-59
% Total Lifts

30%
60-69 25% Squat
20% Deadlift
70-79 15%
80-89 10% Bench
5%
90+ 0%
3 4 1 2 3 4
Week
 35%
50-59

% Total Lifts
30%
60-69 25% Squat
20% Deadlift
70-79 15%
80-89 10% Bench
5%
90+ 0%
3 4 1 2 3 4
Week

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

20 Squat 40.3% 37.2% 38.1% 43.7% 39.6%
38 Bench 38.3% 36.7% 40.3% 42.6% 39.3%
60 Deadlift 21.4% 26.1% 21.6% 13.7% 21.0%
82
8
208

32 Lift Distribution #32

60%
50%
40%
50-59
% Total Lifts

60-69 30% Squat

70-79 20% Deadlift

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

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

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 9.8% 18.6% 19.4% 24.2% 17.3%
16
3
94
67.7%
 Sheiko
Prep period 1

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 45
60% 4 2 54
70% 3 2 63
75% 3 5 68
2 Squat 50% 5 1 55 ###
60% 5 2 66 ###
70% 5 5 77 ###
4 Bench press 50% 6 1 45
60% 6 2 54
65% 6 4 59
3 Dumbbell fly 10 5
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 5 1 65
60% 5 2 78
70% 4 2 91
75% 3 4 98
2 Incline Bench press 4 6
3 Dip 5 5
4 Deadlift from boxes 50% 5 1 65
60% 5 2 78
70% 4 2 91
80% 3 4 104
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 7 1 45
55% 6 1 50
60% 5 1 54
65% 4 1 59
70% 3 2 63
75% 2 2 68
70% 3 2 63
65% 4 1 59
60% 6 1 54
55% 8 1 50
50% 10 1 45
2 Dumbbell fly 10 5
3 Squat 50% 5 1 55 ###
60% 4 2 66 ###
70% 3 2 77 ###
75% 3 5 83 ###
4 French press 10 5
5 Good morning (sitting) 5 5

###
week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 55 ###
60% 4 2 66 ###
70% 3 2 77 ###
80% 2 5 88 ###
2 Bench press 50% 5 1 45
60% 4 1 54
70% 3 2 63
80% 2 6 72
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 55% 3 1 61 ###
65% 3 1 72 ###
75% 3 4 83 ###
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 65
60% 4 2 78
70% 4 4 91
2 Bench press 50% 5 1 45
60% 5 2 54
70% 4 5 63
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 65
60% 4 1 78
70% 3 2 91
75% 3 5 98
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 4 1 55 ###
60% 4 1 66 ###
70% 3 2 77 ###
75% 3 6 83 ###
2 Bench press 50% 6 1 45
60% 5 1 54
70% 4 2 63
75% 3 2 68
80% 2 2 72
75% 4 1 68
70% 5 1 63
60% 6 1 54
50% 7 1 45
3 Dumbbell fly 10 5
4 Triceps 10 5
5 Squat 55% 3 1 61 ###
65% 3 1 72 ###
75% 2 4 83 ###
6 Good morning (sitting) 6 5

###
week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 55 ###
60% 4 2 66 ###
70% 3 2 77 ###
80% 3 5 88 ###
2 Bench press 50% 5 1 45
60% 4 1 54
70% 3 2 63
80% 3 5 72
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 55 ###
60% 5 1 66 ###
70% 5 5 77 ###
6 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 65
60% 4 1 78
70% 4 2 91
75% 4 4 98
2 Bench press 50% 6 1 45
60% 5 1 54
70% 4 2 63
75% 3 2 68
80% 2 2 72
75% 3 2 68
70% 4 1 63
65% 5 1 59
60% 6 1 54
55% 7 1 50
50% 8 1 45
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 78
70% 5 2 91
80% 4 4 104
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 45
60% 4 1 54
70% 3 2 63
80% 2 5 72
2 Squat 50% 5 1 55 ###
60% 5 1 66 ###
70% 5 2 77 ###
75% 4 5 83 ###
3 Bench press 50% 6 1 45
60% 6 2 54
65% 6 4 59
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

###
week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 55 ###
60% 4 1 66 ###
70% 3 2 77 ###
80% 3 2 88 ###
85% 2 3 94 ###
2 Bench press 50% 5 1 45
60% 4 1 54
70% 3 2 63
80% 3 5 72
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 55 ###
60% 4 1 66 ###
70% 3 2 77 ###
80% 2 4 88 ###
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 45
60% 4 1 54
70% 3 2 63
80% 3 2 72
85% 2 3 77
2 Deadlift 50% 4 1 65
60% 4 1 78
70% 3 2 91
80% 3 2 104
85% 2 3 111
3 Bench press 55% 5 1 50
65% 5 1 59
75% 4 4 68
4 Dumbbell fly 10 5
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 55 ###
60% 4 1 66 ###
70% 3 2 77 ###
80% 3 6 88 ###
2 Bench press 50% 5 1 45
60% 5 1 54
70% 5 5 63
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3

###

###
 Sheiko
Prep period 2

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 45
60% 4 1 54
70% 3 1 63
80% 3 5 72
2 Squat 50% 5 1 55
60% 4 1 66
70% 3 2 77
80% 3 5 88
3 Bench press (narrow grip) 50% 3 1 45
60% 3 1 54
70% 3 4 63
4 Dumbbell fly 10 5
5 Squat 55% 5 1 61
65% 4 1 72
75% 3 5 83
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 65
60% 4 2 78
70% 3 2 91
80% 3 5 104
2 Bench press 50% 5 1 45
60% 4 1 54
70% 3 1 63
80% 3 2 72
85% 2 2 77
80% 3 1 72
70% 5 1 63
60% 7 1 54
50% 9 1 45
3 Dumbbell fly 4 6
4 Deadlift from boxes 60% 5 1 78
70% 4 2 91
80% 3 3 104
90% 2 4 117
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 55
60% 4 2 66
70% 3 2 77
80% 3 5 88
2 Bench press 50% 5 1 45
60% 4 1 54
70% 3 1 63
80% 2 5 72
3 Dip 6 5
4 Squat 50% 5 1 55
60% 5 2 66
70% 4 4 77
5 French press 10 5
6 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 55
60% 4 2 66
70% 3 2 77
80% 2 2 88
90% 1 3 99
2 Bench press 50% 5 1 45
60% 4 1 54
70% 3 1 63
80% 3 5 72
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 55
60% 4 1 66
70% 3 2 77
80% 2 4 88
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 65
60% 4 2 78
70% 3 2 91
75% 3 4 98
2 Bench press 55% 5 1 50
65% 4 1 59
75% 3 1 68
80% 2 2 72
85% 1 2 77
75% 3 1 68
65% 5 1 59
55% 7 1 50
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 65
60% 4 1 78
70% 3 2 91
80% 3 5 104
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 55
60% 5 1 66
70% 3 1 77
70% 5 1 77
70% 7 1 77
70% 6 1 77
70% 4 1 77
2 Bench press 55% 4 1 50
65% 4 1 59
75% 3 5 68
3 Dip 8 5
4 Leg Press 6 5
5 Good morning (sitting) 6 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 55
60% 4 2 66
70% 3 2 77
80% 3 5 88
2 Bench press 50% 5 1 45
60% 4 1 54
70% 3 1 63
80% 3 2 72
85% 2 3 77
80% 3 2 72
3 Squat 50% 6 1 55
60% 6 1 66
65% 6 4 72
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 65
60% 4 1 78
70% 3 2 91
80% 3 3 104
85% 2 3 111
2 Bench press 50% 5 1 45
60% 4 1 54
70% 3 1 63
80% 2 5 72
3 Dumbbell fly 10 5
4 Deadlift from boxes 65% 5 1 85
75% 5 2 98
85% 4 4 111
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 45
60% 4 1 54
70% 3 1 63
80% 3 4 72
2 Squat 50% 5 1 55
60% 4 1 66
70% 3 2 77
80% 3 2 88
85% 2 3 94
80% 3 3 88
3 Bench press 50% 6 1 45
60% 6 1 54
70% 6 4 63
4 Dumbbell fly 10 5
5 Good morning (sitting) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 55
60% 4 1 66
70% 3 2 77
80% 3 2 88
85% 2 2 94
90% 1 2 99
2 Bench press 50% 5 1 45
60% 4 1 54
70% 3 1 63
80% 2 5 72
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 55
60% 4 1 66
70% 3 2 77
80% 2 4 88
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 55% 5 1 50
65% 4 1 59
75% 3 1 68
85% 2 4 77
2 Deadlift 50% 4 1 65
60% 4 1 78
70% 3 2 91
80% 3 2 104
85% 2 3 111
3 Bench press 50% 3 1 45
60% 3 1 54
70% 3 1 63
80% 2 3 72
4 Dumbbell fly 10 5
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 55
60% 4 1 66
70% 3 2 77
80% 3 6 88
2 Bench press 55% 4 1 50
65% 4 1 59
75% 4 4 68
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3
 Sheiko
Comp period

week 1
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 55
60% 3 1 66
70% 3 2 77
75% 2 3 83
2 Bench press 50% 3 1 45
60% 3 1 54
70% 3 2 63
75% 2 3 68
3 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 55
60% 3 2 66
70% 2 2 77
80% 2 1 88
90% 1 1 99
100%-105% 1 2-3 #VALORE!
2 Bench press 50% 3 1 45
60% 3 1 54
70% 2 2 63
80% 2 1 72
90% 1 1 81
100%-105% 1 2-3 #VALORE!
3 Deadlift 50% 3 1 65
60% 2 1 78
70% 2 2 91
80% 1 1 104
90% 1 1 117
100%-105% 1 2-3 #VALORE!

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 55
60% 3 2 66
70% 3 2 77
75% 2 4 83
2 Bench press 55% 3 1 50
65% 3 2 59
75% 3 6 68
3 Dumbbell fly 10 5
4 Good morning (standing) 5 5
5 Abs 10 3

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 55
60% 3 2 66
70% 3 2 77
80% 2 4 88
2 Bench press 50% 3 1 45
60% 3 1 54
70% 3 2 63
80% 3 5 72
3 Dumbbell fly 8 4
4 Squat 55% 3 1 61
65% 3 2 72
75% 3 4 83

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 65
60% 2 2 78
65% 2 2 85
70% 1 3 91
2 Bench press 50% 3 1 45
60% 3 1 54
70% 3 2 63
80% 3 2 72
85% 2 3 77
3 Dumbbell fly 10 5
4 Deadlift 50% 3 1 65
60% 3 1 78
70% 3 2 91
80% 3 5 104
5 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 3 1 45
60% 3 1 54
70% 3 2 63
80% 3 5 72
2 Squat 50% 3 1 55
60% 3 2 66
70% 3 2 77
80% 3 6 88
3 Bench press 50% 4 1 45
60% 4 1 54
70% 4 4 63
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 55
60% 3 1 66
70% 3 2 77
80% 2 5 88
2 Bench press 50% 3 1 45
60% 3 1 54
70% 3 2 63
80% 2 3 72
85% 1 3 77
3 Dumbbell fly 8 4
4 Abs 4 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 45
60% 3 1 54
70% 3 2 63
80% 2 5 72
2 Dumbbell fly 8 4
3 Deadlift 50% 3 1 65
60% 3 2 78
70% 3 2 91
75% 2 5 98
4 Good morning (standing) 5 4

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 55
60% 3 2 66
70% 2 2 77
75% 2 3 83
2 Bench press 50% 3 1 45
60% 3 1 54
70% 3 2 63
75% 2 4 68
3 Abs 8 3

week 4
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 45
60% 3 2 54
70% 2 2 63
75% 1 4 68
1 Deadlift 50% 3 1 65
60% 2 2 78
70% 2 4 91
3 Abs 8 2

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 55
60% 3 2 66
70% 2 3 77
2 Bench press 50% 3 1 45
60% 3 2 54
70% 2 3 63

5-6-7 day
Competition