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Enter your maxes here:

Squat 100
Bench 100
Deadlift 100
Volume Calculations

Overall summary

Peparatory Period (#37)


360 70
330
68
300
270 66 NL
Lifts 240 64 Avg Wt Avg Wt.
210
62
180
150 60
1 2 3 4

Week

#37 Squat Bench Dead NL Avg Wt. Squat


1 74 142 70 286 64 65.9%
2 93 113 57 263 67 68.6%
3 109 162 63 334 67 67.9%
4 83 118 26 227 69 69.9%
Total 359 535 216 1110 67 68.1%

Peparatory Period (#30)


330 71
300 70
270
69 NL
240
Lifts 68 Avg Wt Avg Wt.
210
180 67

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

#30 Squat Bench Dead NL Avg Wt. Squat


1 119 113 63 295 69 68.0%
2 84 83 59 226 68 66.5%
3 106 112 60 278 70 67.8%
4 83 81 26 190 70 70.0%
Total 392 389 208 989 69 68.1%

Competition Period (#32)


230 72
200 70
68
170
66 NL
140
Lifts 64 Avg Wt Avg Wt.
110
62
80 60
50 58
1 2 3 4

Week

#32 Squat Bench Dead NL Avg Wt. Squat


1 59 60 13 132 69 67.3%
2 77 102 41 220 70 70.1%
3 41 63 25 129 69 68.0%
4 15 32 15 62 63 62.0%
Total 192 257 94 543 69 68.2%
These graphs show the type of loading

Squat #37 Ben


70
70
60
60
50 50
50-
40 59 40
Lifts 30 60- Lifts 30
20 69 20
10 70- 10
0 79
0
1 2 3 4
1 2
Week
Wee

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 Ben


50 50

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 #32 Ben


45
35
40
30 35
25 30
50-
20 59 25
Lifts 15 60- Lifts 20
10 69 15
5 10
70-
79 5
0
0
1 2 3 4
1 2
Week
Wee

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%

Bench #30 Deadlift #30


50 40

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

Bench #32 Deadlift #32


45
20
40
35
15
30 50- 50-
25 59 59
10
Lifts 20 60- Lifts 60-
15 69 69
5
10
70- 70-
5 79 79
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%
40%
50
30% Squat
- % Total Lifts
59 Deadlif
20% t
60 10% Bench
-
0%
69
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%
40%
50-
30%
59 Squat
% Total Lifts 20% Deadlif
60-
69 t
10%
70- Bench
79 0%
4 1 2 3 4
Week
50-
30%
59 Squat
% Total Lifts 20% Deadlif
60-
69 t
10%
70- Bench
79 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 Lift Distribution #32


60%
50%

50- 40%
59 30% Squat
% Total Lifts Deadlif
60- 20%
69 t
10% Bench
70-
79 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 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

3 day (Wednesday) % reps sets weight


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

5 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 Dumbbell fly 10 5
3 Squat 50% 5 1 50 ###
60% 4 2 60 ###
70% 3 2 70 ###
75% 3 5 75 ###
4 French press 10 5
5 Good morning (sitting) 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

3 day (Wednesday) % reps sets weight


1 Deadlift up to knees 50% 4 1 50
60% 4 2 60
70% 4 4 70
2 Bench press 50% 5 1 50
60% 5 2 60
70% 4 5 70
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
75% 3 5 75
5 Lunge 5 5

5 day (Friday) % reps sets weight


1 Squat 50% 4 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
75% 3 6 75 ###
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 2 2 80
75% 4 1 75
70% 5 1 70
60% 6 1 60
50% 7 1 50
3 Dumbbell fly 10 5
4 Triceps 10 5
5 Squat 55% 3 1 55 ###
65% 3 1 65 ###
75% 2 4 75 ###
6 Good morning (sitting) 6 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

3 day (Wednesday) % reps sets weight


1 Deadlift up to knees 50% 4 1 50
60% 4 1 60
70% 4 2 70
75% 4 4 75
2 Bench press 50% 6 1 50
60% 5 1 60
70% 4 2 70
75% 3 2 75
80% 2 2 80
75% 3 2 75
70% 4 1 70
65% 5 1 65
60% 6 1 60
55% 7 1 55
50% 8 1 50
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 60
70% 5 2 70
80% 4 4 80
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight


1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 5 80
2 Squat 50% 5 1 50 ###
60% 5 1 60 ###
70% 5 2 70 ###
75% 4 5 75 ###
3 Bench press 50% 6 1 50
60% 6 2 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 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

3 day (Wednesday) % reps sets weight


1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 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% 5 1 55
65% 5 1 65
75% 4 4 75
4 Dumbbell fly 10 5
5 Lunge 5 5

5 day (Friday) % reps sets weight


1 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 3 6 80 ###
2 Bench press 50% 5 1 50
60% 5 1 60
70% 5 5 70
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 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

3 day (Wednesday) % reps sets weight


1 Deadlift 50% 4 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 2 85
80% 3 1 80
70% 5 1 70
60% 7 1 60
50% 9 1 50
3 Dumbbell fly 4 6
4 Deadlift from boxes 60% 5 1 60
70% 4 2 70
80% 3 3 80
90% 2 4 90
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % 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% 2 5 80
3 Dip 6 5
4 Squat 50% 5 1 50
60% 5 2 60
70% 4 4 70
5 French press 10 5
6 Good morning (sitting) 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

3 day (Wednesday) % reps sets weight


1 Deadlift up to knees 50% 4 1 50
60% 4 2 60
70% 3 2 70
75% 3 4 75
2 Bench press 55% 5 1 55
65% 4 1 65
75% 3 1 75
80% 2 2 80
85% 1 2 85
75% 3 1 75
65% 5 1 65
55% 7 1 55
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
5 Lunge 5 5

5 day (Friday) % reps sets weight


1 Squat 50% 5 1 50
60% 5 1 60
70% 3 1 70
70% 5 1 70
70% 7 1 70
70% 6 1 70
70% 4 1 70
2 Bench press 55% 4 1 55
65% 4 1 65
75% 3 5 75
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 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

3 day (Wednesday) % reps sets weight


1 Deadlift 50% 4 1 50
60% 4 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
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 Deadlift from boxes 65% 5 1 65
75% 5 2 75
85% 4 4 85
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight


1 Bench press 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
80% 3 3 80
3 Bench press 50% 6 1 50
60% 6 1 60
70% 6 4 70
4 Dumbbell fly 10 5
5 Good morning (sitting) 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

3 day (Wednesday) % reps sets weight


1 Bench press 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 4 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 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 2 3 80
4 Dumbbell fly 10 5
5 Lunge 5 5

5 day (Friday) % reps sets weight


1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
2 Bench press 55% 4 1 55
65% 4 1 65
75% 4 4 75
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 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

3 day (Wednesday) % reps sets weight


1 Squat 50% 3 1 50
60% 3 2 60
70% 2 2 70
80% 2 1 80
90% 1 1 90
100%-105% 1 2-3 100-105
2 Bench press 50% 3 1 50
60% 3 1 60
70% 2 2 70
80% 2 1 80
90% 1 1 90
100%-105% 1 2-3 100-105
3 Deadlift 50% 3 1 50
60% 2 1 60
70% 2 2 70
80% 1 1 80
90% 1 1 90
100%-105% 1 2-3 100-105

5 day (Friday) % reps sets weight


1 Squat 50% 3 1 50
60% 3 2 60
70% 3 2 70
75% 2 4 75
2 Bench press 55% 3 1 55
65% 3 2 65
75% 3 6 75
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 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

3 day (Wednesday) % reps sets weight


1 Deadlift up to knees 50% 3 1 50
60% 2 2 60
65% 2 2 65
70% 1 3 70
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
3 Dumbbell fly 10 5
4 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
5 Abs 10 3

5 day (Friday) % reps sets weight


1 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 3 1 50
60% 3 2 60
70% 3 2 70
80% 3 6 80
3 Bench press 50% 4 1 50
60% 4 1 60
70% 4 4 70
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

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

3 day (Wednesday) % reps sets weight


1 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
2 Dumbbell fly 8 4
3 Deadlift 50% 3 1 50
60% 3 2 60
70% 3 2 70
75% 2 5 75
4 Good morning (standing) 5 4

5 day (Friday) % reps sets weight


1 Squat 50% 3 1 50
60% 3 2 60
70% 2 2 70
75% 2 3 75
2 Bench press 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 4 75
3 Abs 8 3

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

3 day (Wednesday) % reps sets weight


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

5-6-7 day
Competition