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Squat 100
Bench 100
Deadlift 100
Volume Calculations
Adaptation
Avg Wt
220 66
Lifs
200 NL
65
180 Avg Wt.
160 64
140 63
1 2 3 4
Week
Accumulation
69
Lifs
250 68 NL
67 Avg Wt.
200
66
150 65
1 2 3 4 5 6
Week
72
350
71
300 70
Avg Wt
69
Lifs
250 68 NL
67 Avg Wt.
200
66
150 65
1 2 3 4 5 6
Week
Transmutation
250 69
Lifs
230 69 NL
210 Avg Wt.
68
190
170 68
150 67
1 2 3 4 5
Week
Realization
Competition Period (4 day comp)
180 72
160 70
140
68
120
100 66
Avg Wt
Lifs
80 64
60 NL
62
40 Avg Wt.
20 60
0 58
1 2 3 4 5
Week
15 60-69
10 70-79
5 80-89
0 90+
1 2 3 4
Week
Squat
Bench Dead % Week 1 Week 2 Week 3 Week 4 Month
68.0% 66.9% 50-59 18 21 21 23 83
68.3% 66.4% 60-69 6 4 7 7 24
66.7% 69.6% 70-79 20 6 14 6 46
69.8% 69.7% 80-89 0 20 25 32 77
68.2% 68.5% 90+ 0 0 0 0 0
NL 44 51 67 68 230
Avg. Int. 57.9% 61.1% 66.1% 65.5% 63.1%
40
70-79
30
20 80-89
10 90+
0
1 2 3 4 5 6
Week
80
70
50-59
60
50 60-69
Lifs
40
70-79
30
20 80-89
10 90+
0
1 2 3 4 5 6
Week
Squat
Bench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
70.4% 74.8% 50-59 10 13 14 10 14 15
72.4% 66.0% 60-69 9 11 13 8 13 13
69.1% 70.0% 70-79 42 9 74 6 90 30
74.0% 69.0% 80-89 20 43 20 45 0 45
67.7% 69.2% 90+ 0 0 0 0 0 0
74.0% 69.0% NL 81 76 121 69 117 103
70.9% 69.7% Avg. Int. 68.9% 72.1% 68.3% 72.5% 67.7% 72.5%
30
70-79
20
80-89
10
90+
0
1 2 3 4 5
Week
Squat
Bench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Cycle
68.5% 74.6% 50-59 13 15 10 10 13 61
68.1% 71.6% 60-69 11 13 60 9 11 104
69.6% 66.5% 70-79 25 34 3 42 30 134
70.4% 73.5% 80-89 18 17 25 16 40 116
67.3% 72.6% 90+ 0 5 0 0 0 5
68.7% 71.4% NL 67 84 98 77 94 420
Avg. Int. 69.7% 68.5% 67.0% 68.6% 71.9% 69.1%
Lifs
8
70-79
6
4 80-89
2 90+
0
1 2 3 4 5
Week
Squat
Bench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Month
70.1% 70.7% 50-59 8 6 6 6 3 3
68.2% 68.8% 60-69 7 6 6 6 2
70.6% 69.5% 70-79 6 12 7 10 3
67.4% 64.0% 80-89 19 2 12 8 0
63.4% 62.5% 90+ 0 4 0 0 0
68.8% 68.6% NL 40 30 31 30 8 3
Avg. Int. 69.4% 68.8% 70.3% 67.2% 60.0% 68.5%
Bench (4 day #1) Deadlif
70 40
60 35
50 30
50-
59 25
40
60- 20
Lifs
Lifs
30 69 15
20 70-
79 10
10 80- 5
0 89 0
1 2 3 4 1 2
Week Wee
Bench Deadlift
% Week 1 Week 2 Week 3 Week 4 Month %
50-59 15 12 21 19 67 50-59
60-69 16 45 52 44 157 60-69
70-79 62 21 45 20 148 70-79
80-89 12 27 18 46 103 80-89
90+ 0 3 3 6 12 90+
NL 105 108 139 135 487 NL
Avg. Int. 68.0% 68.3% 66.7% 69.8% 68.2% Avg. Int.
Lifs
60
70-79 70-79 20
40
80-89 80-89
20 10
90+ 90+
0 0
6 1 2 3 4 5 6 1 2
Week
100
50-59 50-59 40
80
60-69 60-69 30
Lifs
Lifs
60
70-79 70-79 20
40
80-89 80-89
20 10
90+ 90+
0 0
6 1 2 3 4 5 6 1 2
Week
Bench Deadlift
Cycle % Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Cycle %
76 50-59 17 18 21 16 35 19 126 50-59
67 60-69 18 15 19 14 28 17 111 60-69
251 70-79 52 25 57 12 36 117 299 70-79
173 80-89 40 51 38 54 53 25 261 80-89
0 90+ 0 6 0 7 0 0 13 90+
567 NL 127 115 135 103 152 178 810 NL
69.9% Avg. Int. 70.4% 72.4% 69.1% 74.0% 67.7% 74.0% 70.9% Avg. Int.
Lifs
69 20
70-79 40 70- 15
80-89 79 10
20
90+ 80- 5
0 89 0
1 2 3 4 5 1 2
Week
Bench Deadlift
% Week 1 Week 2 Week 3 Week 4 Week 5 Cycle %
50-59 15 20 28 19 24 106 50-59
60-69 12 17 27 18 22 96 60-69
70-79 25 77 34 61 102 299 70-79
80-89 22 2 74 24 20 142 80-89
90+ 0 5 0 6 0 11 90+
NL 74 121 163 128 168 654 NL
Avg. Int. 68.5% 68.1% 69.6% 70.4% 67.3% 68.7% Avg. Int.
Lifs
20
15 70-79 6
10 80-89 4
5 2
90+
0 0
1 2 3 4 5 1 2
Week
Bench Deadlift
% Week 1 Week 2 Week 3 Week 4 Week 5 Month %
50-59 18 9 9 9 6 0 50-59
60-69 15 9 9 9 6 0 60-69
70-79 12 23 9 15 13 0 70-79
80-89 40 2 29 11 0 0 80-89
90+ 0 4 0 0 0 0 90+
NL 85 47 56 44 25 0 NL
Avg. Int. 70.1% 68.2% 70.6% 67.4% 63.4% 68.8% Avg. Int.
These graphs show the focus of the load
% Total Lifs
20 60-69 30%
Lifs
15 70-79 20%
10 80-89 10%
5
90+
0 0%
1 2 3 4 1 2 3
Week Week
30 60- 30%
Lifs
69
20 70- 20%
79 10%
10
80-
0 89 0%
1 2 3 4 5 6 1 2 3
Week Wee
40 50- 40%
59
% Total Lifs
30 60- 30%
Lifs
69
20 70- 20%
79 10%
10
80-
0 89 0%
1 2 3 4 5 6 1 2 3
Week Wee
% Total Lifs
25 60- 30%
Lifs
20 69
15 70- 20%
10 79 10%
5 80-
0 89 0%
1 2 3 4 5 1 2 3
Week Week
% Total Lifs
8 60- 30%
Lifs
6 69
70- 20%
4 79 10%
2 80-
0 89 0%
1 2 3 4 5 1 2 3
Week Week
0%
1 2 3 4 5 6
Week
40%
30% Squat
Deadli
20% f
10% Bench
0%
1 2 3 4 5 6
Week
0%
1 2 3 4 5
Week
0%
1 2 3 4 5
Week
week 1
1 day (Monday) % reps sets weight
1 Front squat 30% 4 1 30
Front squat 40% 4 1 40
Front squat 50% 4 3 50
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 2 4 75
3 Squat 55% 3 1 55
Squat 65% 3 1 65
Squat 75% 2 4 75
4 Chest muscles 10 5
5 Abs 10 3
week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 75% 3 1 75
Squat 80% 4 5 80
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 4 5 80
3 French press lying 10 5
4 Chest muscles 10 5
5 Hyperextension 8 4
week 3
1 day (Monday) % reps sets weight
1 Front squat 40% 4 1 40
Front squat 50% 4 1 50
Front squat 55% 3 3 55
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
Bench press 85% 1 2 85
Bench press 80% 4 2 80
3 Squat w/pause at half squat position 50% 3 1 50
Squat w/pause at half squat position 60% 3 1 60
Squat w/pause at half squat position 70% 3 1 70
Squat w/pause at half squat position 75% 2 4 75
4 Lat muscles 10 5
5 Goodmorning 5 4
week 4
1 day (Monday) % reps sets weight
1 Front squat 40% 3 1 40
Front squat 45% 3 1 45
Front squat 50% 3 2 50
Front squat 55% 3 3 55
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 2 80
Bench press 85% 2 3 85
Bench press 80% 4 2 80
3 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 3 4 80
4 Dip 10 5
5 Lat muscles 10 5
6 Hyperextension 8 4
week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
2 Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
3 Bench press w/board 60% 3 1 60
Bench press w/board 70% 3 1 70
Bench press w/board 80% 3 2 80
Bench press w/board 85% 2 3 85
4 Chest Muscles 10 5
5 Abs 8 3
week 2
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 4 80
3 Bench press w/chains 50% 3 1 50
Bench press w/chains 60% 3 1 60
Bench press w/chains 70% 3 1 70
Bench press w/chains 75% 2 4 75
4 Chest Muscles 10 5
5 Good morning 5 5
week 3
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 55
Bench press 65% 4 1 65
Bench press 75% 3 1 75
Bench press 85% 2 4 85
2 Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
3 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
4 Chest Muscles 10 4
5 Good Morning 5 5
week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 5 80
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 5 80
3 Chest Muscles 10 5
4 Dips 10 5
5 Good Morning 5 5
week 5
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
2 Squat 50% 5 1 50
Squat 60% 5 1 60
Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
Squat 70% 5 1 70
Squat 70% 8 1 70
3 Bench press 50% 4 1 50
Bench press 60% 4 1 60
Bench press 70% 4 4 70
4 Chest Muscles 10 5
5 Good morning 5 5
week 6
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 5 80
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 5 80
3 Chest Muscles 10 5
4 Hyperextension 8 4
week 1
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 55
Squat 65% 4 1 65
Squat 75% 3 1 75
Squat 85% 2 3 85
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 3 4 80
4 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 3 4 80
3 Chest Muscles 6 4
5 Goodmorning 5 5
week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 2 1 80
Squat 90% 1 1 90
Squat 95% 1 1 95
Squat 100%-105% 1 2-3 100-105
2 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 75% 2 3 75
3 Chest Muscles 5 3
4 Hyperextension 8 4
week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 5 80
3 Bench press w/board 60% 4 1 60
Bench press w/board 70% 4 1 70
Bench press w/board 80% 4 4 80
4 Chest Muscles 6 4
5 Goodmorning 5 5
week 4
1 day (Monday) % reps sets weight
1 Bench press w/board 55% 3 1 55
Bench press w/board 65% 3 1 65
Bench press w/board 75% 3 1 75
Bench press w/board 85% 3 2 85
Bench press w/board 90% 2 3 90
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 3 2 80
Squat 85% 2 2 85
Squat 80% 3 2 80
3 Decline Bench Press 50% 4 1 50
Decline Bench Press 60% 4 1 60
Decline Bench Press 70% 4 5 70
4 Chest Muscles 6 4
5 Abs 10 3
week 5
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 5 4 80
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 5 4 80
3 Bench press 50% 4 1 50
Bench press 60% 4 1 60
Bench press 70% 8 4 70
4 Chest Muscles 6 4
5 Goodmorning 5 5
week 1
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 55
Bench press 65% 4 1 65
Bench press 75% 3 1 75
Bench press 85% 2 3 85
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 1 70
Squat 80% 3 4 80
3 Bench press 50% 5 1 50
Bench press 60% 4 1 60
Bench press 70% 3 1 70
Bench press 80% 2 4 80
4 Chest Muscles 8 4
5 Hyperextension 8 4
week 2
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 75% 2 3 75
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 75% 2 3 75
3 Chest Muscles 6 4
4 Hyperextension 8 3
week 3
1 day (Monday) % reps sets weight
1 Squat 55% 3 1 55
Squat 65% 3 1 65
Squat 75% 2 2 75
Squat 85% 1 4 85
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 3 4 80
3 Chest Muscles 6 4
4 Hyperextension 8 4
week 4
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 1 70
Squat 80% 2 4 80
2 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 3 1 70
Bench press 80% 2 2 80
Bench press 85% 1 3 85
3 Chest Muscles 6 4
4 Goodmorning 4 4
6 day (Saturday)
Rest
week 5
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 50
Bench press 60% 3 1 60
Bench press 70% 2 2 70
Bench press 75% 1 3 75
2 Deadlift 50% 3 1 50
Deadlift 60% 3 1 60
Deadlift 70% 2 3 70
3 Abs 8 3
5-6-7 day
Competition