Enter your maxes here:

Squat 120
Bench 110
Deadlift 120
Volume Calculations

Overall summary

Peparatory Period (#37)

360 81
330 80
79
300 78
270 77
NL

Avg Wt
76
Lifs

240 75 Avg Wt.

210 74
73
180 72
150 71
1 2 3 4
Week

#37 Squat Bench Dead NL Avg Wt. Squat

1 74 142 70 286 74 65.9%
2 93 113 57 263 77 68.6%
3 109 162 63 334 77 67.9%
4 83 118 26 227 80 69.9%
Total 359 535 216 1110 77 68.1%

Peparatory Period (#30)

330 82
300 81
81
270 80
NL
Avg Wt

240 80
Lifs

Avg Wt.
210 79
79
180 78
150 78
1 2 3 4
Week
 300
81
270 80
NL

Avg Wt
240 80

Lifs
Avg Wt.
210 79
79
180 78
150 78
1 2 3 4
Week

#30 Squat Bench Dead NL Avg Wt. Squat

1 119 113 63 295 80 68.0%
2 84 83 59 226 79 66.5%
3 106 112 60 278 81 67.8%
4 83 81 26 190 81 70.0%
Total 392 389 208 989 80 68.1%

Competition Period (#32)

230 82
200 80
78
170 76
NL
Avg Wt

140 74
Lifs

Avg Wt.
110 72
70
80 68
50 66
1 2 3 4
Week

#32 Squat Bench Dead NL Avg Wt. Squat

1 59 60 13 132 79 67.3%
2 77 102 41 220 81 70.1%
3 41 63 25 129 79 68.0%
4 15 32 15 62 72 62.0%
Total 192 257 94 543 79 68.2%
 These graphs show the type of loading

Squat #37 Benc

70 70

60 60
50 50
50-59
40 40
60-69

Lifs
Lifs

30 30
70-79
20 20
80-89
10 10
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% 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 Benc

50 40
35
40 30
50-59 25
30
60-69 20
Lifs
Lifs

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

Lifs
Lifs
20 15
70-79
10
10 80-89
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 %
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 Benc

35 45
40
30
35
25 30
50-59
20 25
60-69

Lifs
Lifs

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

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 Deadlif #37
70 40
60 35
50 30
50- 50
59 25 -
40
60- 20 59
Lifs

Lifs
30 69 60
15
70- -
20 10
79 69
10 80- 5 70
89 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 Deadlif #30

40 35
35 30
30 25
50-
25 59 50-59
20
20 60- 60-69
Lifs

Lifs

15 69 15
70- 70-79
10 10
79 80-89
5 80- 5
0 89 90+
0
1 2 3 4 1 2 3 4
Week Week
 25 59 50-59
20
20 60- 60-69

Lifs

Lifs
15 69 15
70- 70-79
10 10
79 80-89
5 80- 5
0 89 90+
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 Deadlif #32

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

Lifs

20 69 8
15 6 70-79
70-
10 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 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 Lif Distribution #37

60%
50%

50 40%
% Total Lifs

-
59 30% Squat
60 Deadlif
20%
-
69 Bench
10%
70
- 0%
79 1 2 3 4
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 Lif Distribution #30

50%

40%
50-59 30%
% Total Lifs

60-69 Squat
20%
70-79 Deadlif
80-89 10% Bench
90+ 0%
4 1 2 3 4
Week
 50-59 30%

% Total Lifs
60-69 Squat
20%
70-79 Deadlif
80-89 10% Bench
90+ 0%
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 Lif Distribution #32

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

60-69 30% Squat

70-79 20% Deadlif

80-89 Bench
10%
90+ 0%
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 55
60% 4 2 66
70% 3 2 77
75% 3 5 83
2 Squat 50% 5 1 60 ###
60% 5 2 72 ###
70% 5 5 84 ###
4 Bench press 50% 6 1 55
60% 6 2 66
65% 6 4 72
3 Dumbbell fly 10 5
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 5 1 60
60% 5 2 72
70% 4 2 84
75% 3 4 90
2 Incline Bench press 4 6
3 Dip 5 5
4 Deadlift from boxes 50% 5 1 60
60% 5 2 72
70% 4 2 84
80% 3 4 96
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 7 1 55
55% 6 1 61
60% 5 1 66
65% 4 1 72
70% 3 2 77
75% 2 2 83
70% 3 2 77
65% 4 1 72
60% 6 1 66
55% 8 1 61
50% 10 1 55
2 Dumbbell fly 10 5
3 Squat 50% 5 1 60 ###
60% 4 2 72 ###
70% 3 2 84 ###
75% 3 5 90 ###
4 French press 10 5
5 Good morning (sitting) 5 5

###
week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 60 ###
60% 4 2 72 ###
70% 3 2 84 ###
80% 2 5 96 ###
2 Bench press 50% 5 1 55
60% 4 1 66
70% 3 2 77
80% 2 6 88
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 55% 3 1 66 ###
65% 3 1 78 ###
75% 3 4 90 ###
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 60
60% 4 2 72
70% 4 4 84
2 Bench press 50% 5 1 55
60% 5 2 66
70% 4 5 77
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 60
60% 4 1 72
70% 3 2 84
75% 3 5 90
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 4 1 60 ###
60% 4 1 72 ###
70% 3 2 84 ###
75% 3 6 90 ###
2 Bench press 50% 6 1 55
60% 5 1 66
70% 4 2 77
75% 3 2 83
80% 2 2 88
75% 4 1 83
70% 5 1 77
60% 6 1 66
50% 7 1 55
3 Dumbbell fly 10 5
4 Triceps 10 5
5 Squat 55% 3 1 66 ###
65% 3 1 78 ###
75% 2 4 90 ###
6 Good morning (sitting) 6 5

###
week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 60 ###
60% 4 2 72 ###
70% 3 2 84 ###
80% 3 5 96 ###
2 Bench press 50% 5 1 55
60% 4 1 66
70% 3 2 77
80% 3 5 88
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 60 ###
60% 5 1 72 ###
70% 5 5 84 ###
6 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 60
60% 4 1 72
70% 4 2 84
75% 4 4 90
2 Bench press 50% 6 1 55
60% 5 1 66
70% 4 2 77
75% 3 2 83
80% 2 2 88
75% 3 2 83
70% 4 1 77
65% 5 1 72
60% 6 1 66
55% 7 1 61
50% 8 1 55
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 72
70% 5 2 84
80% 4 4 96
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 55
60% 4 1 66
70% 3 2 77
80% 2 5 88
2 Squat 50% 5 1 60 ###
60% 5 1 72 ###
70% 5 2 84 ###
75% 4 5 90 ###
3 Bench press 50% 6 1 55
60% 6 2 66
65% 6 4 72
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

###
week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 60 ###
60% 4 1 72 ###
70% 3 2 84 ###
80% 3 2 96 ###
85% 2 3 102 ###
2 Bench press 50% 5 1 55
60% 4 1 66
70% 3 2 77
80% 3 5 88
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 60 ###
60% 4 1 72 ###
70% 3 2 84 ###
80% 2 4 96 ###
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 55
60% 4 1 66
70% 3 2 77
80% 3 2 88
85% 2 3 94
2 Deadlift 50% 4 1 60
60% 4 1 72
70% 3 2 84
80% 3 2 96
85% 2 3 102
3 Bench press 55% 5 1 61
65% 5 1 72
75% 4 4 83
4 Dumbbell fly 10 5
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 60 ###
60% 4 1 72 ###
70% 3 2 84 ###
80% 3 6 96 ###
2 Bench press 50% 5 1 55
60% 5 1 66
70% 5 5 77
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 55
60% 4 1 66
70% 3 1 77
80% 3 5 88
2 Squat 50% 5 1 60
60% 4 1 72
70% 3 2 84
80% 3 5 96
3 Bench press (narrow grip) 50% 3 1 55
60% 3 1 66
70% 3 4 77
4 Dumbbell fly 10 5
5 Squat 55% 5 1 66
65% 4 1 78
75% 3 5 90
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 60
60% 4 2 72
70% 3 2 84
80% 3 5 96
2 Bench press 50% 5 1 55
60% 4 1 66
70% 3 1 77
80% 3 2 88
85% 2 2 94
80% 3 1 88
70% 5 1 77
60% 7 1 66
50% 9 1 55
3 Dumbbell fly 4 6
4 Deadlift from boxes 60% 5 1 72
70% 4 2 84
80% 3 3 96
90% 2 4 108
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 60
60% 4 2 72
70% 3 2 84
80% 3 5 96
2 Bench press 50% 5 1 55
60% 4 1 66
70% 3 1 77
80% 2 5 88
3 Dip 6 5
4 Squat 50% 5 1 60
60% 5 2 72
70% 4 4 84
5 French press 10 5
6 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 60
60% 4 2 72
70% 3 2 84
80% 2 2 96
90% 1 3 108
2 Bench press 50% 5 1 55
60% 4 1 66
70% 3 1 77
80% 3 5 88
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 60
60% 4 1 72
70% 3 2 84
80% 2 4 96
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 60
60% 4 2 72
70% 3 2 84
75% 3 4 90
2 Bench press 55% 5 1 61
65% 4 1 72
75% 3 1 83
80% 2 2 88
85% 1 2 94
75% 3 1 83
65% 5 1 72
55% 7 1 61
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 60
60% 4 1 72
70% 3 2 84
80% 3 5 96
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 60
60% 5 1 72
70% 3 1 84
70% 5 1 84
70% 7 1 84
70% 6 1 84
70% 4 1 84
2 Bench press 55% 4 1 61
65% 4 1 72
75% 3 5 83
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 60
60% 4 2 72
70% 3 2 84
80% 3 5 96
2 Bench press 50% 5 1 55
60% 4 1 66
70% 3 1 77
80% 3 2 88
85% 2 3 94
80% 3 2 88
3 Squat 50% 6 1 60
60% 6 1 72
65% 6 4 78
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 4 1 60
60% 4 1 72
70% 3 2 84
80% 3 3 96
85% 2 3 102
2 Bench press 50% 5 1 55
60% 4 1 66
70% 3 1 77
80% 2 5 88
3 Dumbbell fly 10 5
4 Deadlift from boxes 65% 5 1 78
75% 5 2 90
85% 4 4 102
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 55
60% 4 1 66
70% 3 1 77
80% 3 4 88
2 Squat 50% 5 1 60
60% 4 1 72
70% 3 2 84
80% 3 2 96
85% 2 3 102
80% 3 3 96
3 Bench press 50% 6 1 55
60% 6 1 66
70% 6 4 77
4 Dumbbell fly 10 5
5 Good morning (sitting) 5 5

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 60
60% 4 1 72
70% 3 2 84
80% 3 2 96
85% 2 2 102
90% 1 2 108
2 Bench press 50% 5 1 55
60% 4 1 66
70% 3 1 77
80% 2 5 88
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 60
60% 4 1 72
70% 3 2 84
80% 2 4 96
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 55% 5 1 61
65% 4 1 72
75% 3 1 83
85% 2 4 94
2 Deadlift 50% 4 1 60
60% 4 1 72
70% 3 2 84
80% 3 2 96
85% 2 3 102
3 Bench press 50% 3 1 55
60% 3 1 66
70% 3 1 77
80% 2 3 88
4 Dumbbell fly 10 5
5 Lunge 5 5

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 60
60% 4 1 72
70% 3 2 84
80% 3 6 96
2 Bench press 55% 4 1 61
65% 4 1 72
75% 4 4 83
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 60
60% 3 1 72
70% 3 2 84
75% 2 3 90
2 Bench press 50% 3 1 55
60% 3 1 66
70% 3 2 77
75% 2 3 83
3 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 60
60% 3 2 72
70% 2 2 84
80% 2 1 96
90% 1 1 108
100%-105% 1 2-3 120-126
2 Bench press 50% 3 1 55
60% 3 1 66
70% 2 2 77
80% 2 1 88
90% 1 1 99
100%-105% 1 2-3 110-115.5
3 Deadlift 50% 3 1 60
60% 2 1 72
70% 2 2 84
80% 1 1 96
90% 1 1 108
100%-105% 1 2-3 120-126

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 60
60% 3 2 72
70% 3 2 84
75% 2 4 90
2 Bench press 55% 3 1 61
65% 3 2 72
75% 3 6 83
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 60
60% 3 2 72
70% 3 2 84
80% 2 4 96
2 Bench press 50% 3 1 55
60% 3 1 66
70% 3 2 77
80% 3 5 88
3 Dumbbell fly 8 4
4 Squat 55% 3 1 66
65% 3 2 78
75% 3 4 90

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 60
60% 2 2 72
65% 2 2 78
70% 1 3 84
2 Bench press 50% 3 1 55
60% 3 1 66
70% 3 2 77
80% 3 2 88
85% 2 3 94
3 Dumbbell fly 10 5
4 Deadlift 50% 3 1 60
60% 3 1 72
70% 3 2 84
80% 3 5 96
5 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 3 1 55
60% 3 1 66
70% 3 2 77
80% 3 5 88
2 Squat 50% 3 1 60
60% 3 2 72
70% 3 2 84
80% 3 6 96
3 Bench press 50% 4 1 55
60% 4 1 66
70% 4 4 77
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 60
60% 3 1 72
70% 3 2 84
80% 2 5 96
2 Bench press 50% 3 1 55
60% 3 1 66
70% 3 2 77
80% 2 3 88
85% 1 3 94
3 Dumbbell fly 8 4
4 Abs 4 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 55
60% 3 1 66
70% 3 2 77
80% 2 5 88
2 Dumbbell fly 8 4
3 Deadlift 50% 3 1 60
60% 3 2 72
70% 3 2 84
75% 2 5 90
4 Good morning (standing) 5 4

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 60
60% 3 2 72
70% 2 2 84
75% 2 3 90
2 Bench press 50% 3 1 55
60% 3 1 66
70% 3 2 77
75% 2 4 83
3 Abs 8 3

week 4
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 55
60% 3 2 66
70% 2 2 77
75% 1 4 83
1 Deadlift 50% 3 1 60
60% 2 2 72
70% 2 4 84
3 Abs 8 2

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 60
60% 3 2 72
70% 2 3 84
2 Bench press 50% 3 1 55
60% 3 2 66
70% 2 3 77

5-6-7 day
Competition