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Squat 100
Bench 100
Deadlift 100
Volume Calculations
Overall summary
Week
150 66
1 2 3 4
Week
300 70
270
69 NL
240
Lifts 68 Avg Wt Avg Wt.
210
180 67
150 66
1 2 3 4
Week
Week
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.
40 40
50-
30 30
59
Lifts 20 60- Lifts 20
69
10 10
70-
0 79 0
1 2 3 4 1 2
Week W
50-
30 30
59
Lifts 20 60- Lifts 20
69
10 10
70-
0 79 0
1 2 3 4 1 2
Week W
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 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
50 30
50- 50
40 59
20 -
Lifts 30 60- Lifts 59
20 69 10 60
10 70- -
79 0 69
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 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%
40
30
50- 50-
30 59 59
20
Lifts 20 60- Lifts 60-
69 10 69
10
70- 70-
0 79 0 79
1 2 3 4 1 2 3 4
Week Week
50- 50-
30 59 59
20
Lifts 20 60- Lifts 60-
69 10 69
10
70- 70-
0 79 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
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
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
Week
50- 40%
59 30% Squat
% Total Lifts Deadlif
60- 20%
69 t
10% Bench
70-
79 0%
4 1 2 3 4
Week
week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
60% 4 2 60
70% 3 2 70
75% 3 5 75
2 Squat 50% 5 1 50 ###
60% 5 2 60 ###
70% 5 5 70 ###
4 Bench press 50% 6 1 50
60% 6 2 60
65% 6 4 65
3 Dumbbell fly 10 5
5 Good morning (standing) 5 5
###
week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50 ###
60% 4 2 60 ###
70% 3 2 70 ###
80% 2 5 80 ###
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 6 80
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 55% 3 1 55 ###
65% 3 1 65 ###
75% 3 4 75 ###
6 Good morning (standing) 5 5
###
week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50 ###
60% 4 2 60 ###
70% 3 2 70 ###
80% 3 5 80 ###
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 50 ###
60% 5 1 60 ###
70% 5 5 70 ###
6 Abs 10 3
###
week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 3 2 80 ###
85% 2 3 85 ###
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 2 4 80 ###
6 Good morning (standing) 5 5
###
###
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% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Bench press (narrow grip) 50% 3 1 50
60% 3 1 60
70% 3 4 70
4 Dumbbell fly 10 5
5 Squat 55% 5 1 55
65% 4 1 65
75% 3 5 75
6 Good morning (standing) 5 5
week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 2 2 80
90% 1 3 90
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 5 80
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 4 80
6 Good morning (standing) 5 5
week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 2 60
70% 3 2 70
80% 3 5 80
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 2 80
85% 2 3 85
80% 3 2 80
3 Squat 50% 6 1 50
60% 6 1 60
65% 6 4 65
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5
week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 2 85
90% 1 2 90
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 2 5 80
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 4 80
6 Good morning (standing) 5 5
week 1
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 3 75
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 3 75
3 Abs 10 3
week 2
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 2 60
70% 3 2 70
80% 2 4 80
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
3 Dumbbell fly 8 4
4 Squat 55% 3 1 55
65% 3 2 65
75% 3 4 75
week 3
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 3 80
85% 1 3 85
3 Dumbbell fly 8 4
4 Abs 4 5
week 4
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 50
60% 3 2 60
70% 2 2 70
75% 1 4 75
1 Deadlift 50% 3 1 50
60% 2 2 60
70% 2 4 70
3 Abs 8 2
5-6-7 day
Competition