Enter your maxes here:

Squat
105
Bench
85
Deadlift
125

Volume Calculations

Zones

#37v2
#31
#32v2
Monthly NL Monthly % Monthly NL Monthly % Monthly NL Monthly %
170
20.6%
125
18.8%
72
18.5%
221
26.8%
120
18.0%
80
20.5%
261
31.7%
205
30.8%
129
33.1%
169
20.5%
205
30.8%
99
25.4%
3
0.4%
11
1.7%
10
2.6%
824
100.0%
666
100.0%
390 100.0%

%
1 50-59
2 60-69
3 70-79
4 80-89
5 90+
NL

Overall Summary

Peparatory Period (#37v2)

250

70

230

68

210

66

NL

64 Avg Wt

Avg Wt.

Lifts 190
170

62

150

60
1

Week

#37v2
1
2

Squat
62
65

Bench
129
80

Dead
39
39

NL
230
184

Avg Wt.
64
68

Squat
66.5%
69.5%

3
4
Total

74
67
268

109
108
426

26
26
130

209
201
824

66
67
66

66.9%
70.6%
68.4%

Peparatory Period (#31)

Lifts

200

69

180

69

160

68

140

68

120

NL
Avg Wt

Avg Wt.

67
1

Week

#31
1
2
3
4
Total

Squat
79
50
69
50
248

Bench
84
82
88
63
317

Dead
30
27
32
16
105

NL
193
159
189
129
670

Avg Wt.
69
68
69
68
68

Squat
67.8%
70.2%
67.5%
70.4%
68.8%

Competition Period (#32v2)

160
140
120
Lifts

100
80
60
40

75
70
65
60
55

NL
Avg Wt

Avg Wt.

Competition Period (#32v2)

160

75

140

70

120
Lifts

100

65

80

NL
Avg Wt

Avg Wt.

60

60
40

55
1

Week

#32v2
1
2
3
4
Total

Squat
28
68
28
10
134

Bench
47
52
47
25
171

Dead
12
34
25
12
83

NL
87
154
100
47
388

Avg Wt.
68
72
68
62
69

Squat
74.1%
71.3%
67.0%
60.0%
70.1%

Training Cycle Summary

Zones
1
2
3
4
5

300
250

Lifts

200

#37v2

150

#31

100

#32v2

50
0
1

Intensity Zones

These graphs show the type of loading

Squat #37v2

Benc
60

50

50

40

40

5059

30
Lifts 20

6069

10

Lifts

20

7079

0
1

10
0

Week

Bench
61.9%
66.9%

Dead
71.5%
66.9%

Squat
%
50-59
60-69

Week 1
10
9

Week 2
13
11

Week 3
15
13

30

Wee

Week 4
13
11

Month
51
44

Bench
%
50-59
60-69

67.4%
66.6%
65.4%

71.5%
71.2%
70.1%

70-79
80-89
90+
NL
Avg. Int.

43
0
0
62
66.5%

21
20
0
65
69.5%

26
20
0
74
66.9%

12
31
0
67
70.6%

102
71
0
268
68.4%

70-79
80-89
90+
NL
Avg. Int.

Ben

Squat #31
40

40
30
Lifts

5059

20
10

6069

7079
1

30
Lifts

10
0
1

Dead
72.0%
68.3%
73.8%
70.3%
71.3%

Squat
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

Week 1
13
17
33
16
0
79
67.8%

Week 2
10
8
6
26
0
50
70.2%

Week 3
10
9
38
12
0
69
67.5%

Week 4
10
8
6
26
0
50
70.4%

Month
43
42
83
80
0
248
68.8%

Bench
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

Squat #32v2

Benc
30

35

25

30
25

20

5059

20
Lifts 15

6069

10
5

7079

0
1

Week

Bench
68.7%
68.3%
69.1%
68.7%
68.7%

20

Lifts

15
10
5
0

Squat #32v2

Benc
30

35

25

30
25

20

5059

20
Lifts 15

6069

10
5

Lifts

10

7079

0
1

5
0

Week

Bench
68.1%
69.9%
68.1%
63.4%
68.0%

Dead
70.0%
68.8%
67.2%
62.5%
67.6%

Squat
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

Week 1
6
6
12
2
4
30
74.1%

Week 2
9
12
15
32
0
68
71.3%

Week 3
6
6
8
8
0
28
67.0%

15

Wee

Week 4
3
4
3
0
0
10
60.0%

Month
24
28
38
42
4
136
70.1%

Bench
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

%
50-59
60-69
70-79
80-89
90+

Bench #37v2

Deadlift #37v2

60

30

50

25

40
Lifts

5059

30
20

6069

10

7079

0
1

5059

20
Lifts

15

6069

10
5

7079

0
1

Week 2
21
18

Week

Week

Week 1
42
53

Week 3 Week 4
20
20
41
42

Month
103
154

Deadlift
%
50-59
60-69

Week 1
3
6

Week 2
6
6

Week 3
3
7

Week 4
4
4

34
0
0
129
61.9%

25
16
0
80
66.9%

9
39
0
109
67.4%

34
12
0
108
66.6%

102
67
0
426
65.4%

70-79
80-89
90+
NL
Avg. Int.

18
12
0
39
71.5%

Bench #31
12
10

5059

20
10

6069

7079
1

5059

8
Lifts

6069

4
2

7079

Week

Week 1
18
15
21
30
0
84
68.7%

Week 2
16
14
38
14
0
82
68.3%

Week 3 Week 4
19
14
16
12
21
18
30
17
2
2
88
63
69.1%
68.7%

Month
67
57
98
91
4
317
68.7%

Deadlift
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

Week 1
3
6
6
12
3
30
72.0%

Bench #32v2

Week 2
6
6
9
6
0
27
68.3%

Week 3
3
6
6
11
2
28
73.8%

Week 4
3
3
3
5
2
16
70.3%

20
15

5059

10

6069

7079

Deadlift #32v2

25

15

Week

30

Lifts

6
12
0
26
71.2%

14

30

20

6
7
3
26
71.5%

Deadlift #31

40

Lifts

27
0
0
39
66.9%

Lifts

5059

10
5

6069

7079
1

Bench #32v2

Deadlift #32v2

30

20

25
20
Lifts

15

5059

15
10

6069

7079

0
1

Lifts

5059

10
5

6069

7079
1

Week 2
9
9
9
25
0
52
69.9%

Week

Week

Week 1
9
9
24
2
3
47
68.1%

Week 3 Week 4
9
6
9
6
15
13
14
0
0
0
47
25
68.1%
63.4%

Month
33
33
61
41
3
171
68.0%

Deadlift
%
50-59
60-69
70-79
80-89
90+
NL
Avg. Int.

Week 1
3
3
2
1
3
12
70.0%

Week 2
6
7
6
15
0
34
68.8%

Week 3
3
6
16
0
0
25
67.2%

Week 4
3
3
6
0
0
12
62.5%

These graphs show the focus of the loading

Lift Distribution #37v2

37v2

60%
50%
5059
6069
7079
4

40%
% Total Lifts

Squat
Bench
Deadlif
t

30%
20%
10%
0%
1

Week

Month
16
23

% of Lifts Week 1 Week 2 Week 3 Week 4

Squat
27.0%
35.3%
35.4%
33.3%
Bench
56.1%
43.5%
52.2%
53.7%

Month
32.5%
51.7%

57
31
3
130
70.1%

Deadlift

17.0%

21.2%

12.4%

12.9%

15.8%

Lift Distribution #31

#31

60%
50%
5059
6069

40%
% Total Lifts

Squat
Bench
Deadlif
t

30%
20%
10%

7079

0%
1

Week

Month
15
21
24
34
7
101
71.3%

% of Lifts Week 1 Week 2 Week 3 Week 4

Squat
40.9%
31.4%
37.3%
38.8%
Bench
43.5%
51.6%
47.6%
48.8%
Deadlift
15.5%
17.0%
15.1%
12.4%

Month
37.2%
47.6%
15.2%

Lift Distribution #32v2

32v2

60%
50%
5059
6069
7079
4

40%
% Total Lifts

Squat
Bench
Deadlif
t

30%
20%
10%
0%
1

Lift Distribution #32v2

32v2

60%
50%
5059
6069
7079
4

40%
% Total Lifts

Squat
Bench
Deadlif
t

30%
20%
10%
0%
1

Week

Month
15
19
30
16
3
83
67.6%

% of Lifts Week 1 Week 2 Week 3 Week 4

Squat
33.7%
44.2%
28.0%
21.3%
Bench
52.8%
33.8%
47.0%
53.2%
Deadlift
13.5%
22.1%
25.0%
25.5%

Month
34.9%
43.8%
21.3%

Sheiko
Prep period 1

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

%
50%
60%
70%
75%
50%
60%
70%
50%
60%
65%

reps
5
4
3
3
5
5
5
6
6
6
6
5

sets
1
1
1
5
1
1
5
1
1
4
4
5

weight
43
51
60
64
53
###
63
###
74
###
43
51
55

%
50%
60%
70%
75%
50%
60%
70%
60%
70%
80%

reps
3
3
3
3
3
3
3
3
3
3
8
8

sets
1
1
1
4
1
1
4
1
1
4
5
3

weight
63
75
88
94

%
50%
55%
60%
65%
70%
75%
70%
65%
60%
55%
50%
50%
60%
70%
75%

reps
7
6
5
4
3
2
3
4
6
8
10
5
4
3
3
8
8
5

sets
1
1
1
1
2
2
2
1
1
1
1
1
1
1
5
5
5
5

weight
43
47
51
55
60
64
60
55
51
47
43
53
63
74
79

4 Chest muscles
5 Good morning (standing)
3 day (Wednesday)
1 Deadlift

2 Incline Bench press (30 degrees)

3 Deadlift from boxes

4 Leg extension
5 Abs
4 day (Friday)
1 Bench press

2 Squat

3 French press
4 Lat muscles
5 Good morning (sitting)

75
88
100

###
###
###
###

###

week 2
1 Squat

2 Bench press

5 Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

reps
5
4
3
2
5
4
3
2
3
3
3
8
8
5

sets
1
1
1
4
1
1
1
5
1
1
4
5
4
5

weight
53
63
74
84
43
51
60
68
58
68
79

%
50%
60%
70%
55%
65%
75%
50%
60%
70%
75%

reps
3
3
3
5
4
3
3
3
3
3
6

sets
1
1
4
1
1
4
1
1
1
4
4

weight
63
75
88
47
55
64
63
75
88
94

%
50%
60%
70%
75%
80%
85%
50%
60%
70%
75%
80%
85%
75%
65%
55%

reps
5
4
3
3
3
2
6
5
4
3
2
1
3
5
5
8
6
6

sets
1
1
1
1
2
3
1
1
1
1
2
2
1
1
1
4
5
5

weight
53
63
74
79
84
89
43
51
60
64
68
72
64
55
47

3 Chest muscles
4 Push up (legs are on the bench, 10-20 kg on the bac
6 Good morning (standing)
3 day (Wednesday)
1 Deadlift up to knees (pause = 1 sec)

2 Bench press

3 Deadlift

5 Leg press
5 day (Friday)
1 Squat

2 Bench press

3 Lat muscles
4 Triceps
5 Good morning (sitting)

###
###
###
###

###
###
###

###
###
###
###
###
###

###

week 3
1 day (Monday)
1 Squat

2 Bench press

3 Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

reps
5
4
3
3
5
4
3
3
5
5
5
10
8
10

sets
1
1
1
4
1
1
1
5
1
1
4
5
4
3

weight
53
63
74
84
43
51
60
68
53
63
74

%
50%
65%
70%
50%
60%
70%
80%
85%
80%
60%
70%
80%
85%
90%

reps
3
2
1
4
3
3
3
2
3
3
3
3
2
1
8
8

sets
1
2
3
1
1
1
2
2
2
1
1
1
2
3
4
3

weight
63
81
88
43
51
60
68
72
68
75
88
100
106
113

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
65%

reps
5
4
3
2
5
4
3
2
6
6
6
8
8

sets
1
1
1
4
1
1
1
4
1
1
4
4
4

weight
43
51
60
68
53
63
74
84
43
51
55

4 Chest muscles
5 Push up (legs are on the bench, 10-20 kg on the bac
6 Abs
3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Deadlift from boxes

4 Delts
5 Abs
5 day (Friday)
1 Bench press

2 Squat

3 Bench press

4 Chest muscles
5 Hyperextension

###
###
###
###

###
###
###

###
###
###
###

###

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Squat

%
55%
65%
75%
85%
50%
60%
70%
75%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
3
3
3
3
2
6
4
5

sets
1
1
1
4
1
1
1
4
1
1
2
4
5
5
5

weight
58
68
79
89
43
51
60
64
53
63
74
84

%
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
55%
65%
75%

reps
5
4
3
3
2
4
4
3
3
2
4
4
4
8
10

sets
1
1
1
2
3
1
1
2
2
3
1
1
4
5
3

weight
43
51
60
68
72
63
75
88
100
106
47
55
64

%
50%
60%
70%
80%
50%
60%
65%

reps
5
4
3
3
6
6
6
10
6
8

sets
1
1
1
5
1
1
4
5
4
4

weight
53
63
74
84
43
51
55

4 Lat muscles
5 Dip
6 Good morning (standing)
3 day (Wednesday)
1 Bench press

2 Deadlift

3 Bench press

5 Leg extension
6 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Chest muscles
4 French press
5 Hyperextension

###
###
###
###

###
###
###
###

###
###
###
###

###

###

Sheiko
Prep period 2

week 1
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

%
50%
60%
70%
80%
50%
60%
70%
55%
65%
75%

reps
5
4
3
2
5
5
2,4,6,7,5,3
3
3
3
8
5

sets
1
1
1
4
1
2
1
1
1
4
4
5

weight
43
51
60
68
53
63
74
47
55
64

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
80%
60%
70%
80%
90%

reps
3
3
3
2
5
4
3
2
1
2
3
3
2
1
8
8

sets
1
1
1
4
1
1
1
2
2
2
1
1
2
3
4
3

weight
63
75
88
100
43
51
60
68
72
68
75
88
100
113

%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
3
3
3
3
2
5
6
8

sets
1
1
1
4
1
1
1
4
1
1
1
4
5
4
4

weight
58
68
79
89
43
51
60
68
53
63
74
84

%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
2
3
3
3
2
8
5

sets
1
1
1
4
1
1
1
4
1
1
1
3
4
4

weight
47
55
64
72
53
63
74
84
43
51
60
68

%
50%
60%
70%
50%
60%
70%
75%
55%
65%
75%
85%

reps
3
3
2
4
4
4
4
3
3
3
2
6
8
8

sets
1
1
3
1
1
1
4
1
1
1
3
4
4
3

weight
63
75
88
43
51
60
64
69
81
94
106

%
50%
60%
70%
80%
85%
80%
50%
60%
70%

reps
5
4
3
3
2
3
4
3
3
8
5

sets
1
1
1
2
3
2
1
1
4
4
5

weight
53
63
74
84
89
84
43
51
60

%
50%
60%
70%
80%
50%
60%
70%
55%
65%
75%

reps
5
4
3
2
5
5
3,7,4,6,2
4
4
4
8
8

sets
1
1
1
4
1
1
1
1
1
3
4
4

weight
43
51
60
68
53
63
74
47
55
64

%
50%
60%
70%
80%
50%
60%
70%
80%
85%
90%
80%
60%
70%
80%
90%
95%

reps
3
3
3
2
5
4
3
3
2
1
2
3
3
3
2
1
8
8

sets
1
1
1
4
1
1
1
2
2
2
2
1
1
1
2
2
4
3

weight
63
75
88
100
43
51
60
68
72
77
68
75
88
100
113
119

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
3
5
4
3
2
6
4

sets
1
1
1
4
1
1
1
4
4
5

weight
53
63
74
84
43
51
60
68

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
5
4
3
3
5
4
3
2
8
8

sets
1
1
1
5
1
1
1
4
4
4

weight
53
63
74
84
43
51
60
68

%
50%
60%
70%
80%
85%
90%
80%
50%
60%
70%
80%
85%
90%

reps
5
4
3
2
1
1
2
3
3
3
2
1
1
6
5
8

sets
1
1
1
2
1
2
2
1
1
1
2
1
2
4
5
3

weight
43
51
60
68
72
77
68
63
75
88
100
106
113

%
50%
60%
70%
80%
85%
55%
65%
75%

reps
5
4
3
3
2
4
4
3
8
6
4

sets
1
1
1
1
4
1
1
4
4
5
5

weight
53
63
74
84
89
47
55
64

4 Chest muscles
5 Good morning (standing)

3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Deadlift from boxes

4 Lat muscles
5 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Squat

4 Dip
5 French press
6 Hyperextension

week 2
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Chest muscles
5 Good morning (standing)
3 day (Wednesday)
1 Deficit deadlift

2 Bench press

3 Deadlift

4 Delts
5 Lat muscles
6 Abs
5 day (Friday)
1 Squat

2 Bench press

4 Triceps
5 Leg press

week 3
1 day (Monday)
1 Bench press

2 Squat

3 Bench press

4 Chest muscles
6 Hyperextension
3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Deadlift from boxes

4 French press
5 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Delts
4 Good morning (sitting)

week 4
1 day (Monday)
1 Squat

2 Bench press

3 Chest muscles
4 Hyperextension
3 day (Wednesday)
1 Bench press

2 Deadlift

3 Triceps
4 Leg press
5 Abs
5 day (Friday)
1 Squat

2 Bench press

3 Chest muscles
4 Delts
5 Good morning (sitting)

Sheiko
Comp period

week 1
1 day (Monday)
1 Squat

reps
3
3
3
2
3
3
3
2
8

sets
1
1
1
3
1
1
1
4
3

weight
53
63
74
79
43
51
60
64

3 day (Wednesday)
1 Squat

reps
3
3
3
2
1
1
1
3
3
2
2
1
1

sets
1
1
1
1
1
1
1-2
1
1
1
1
1
1-2

weight
53
63
74
84
95
100
105-110.25
43
51
60
68
77
85-89.25

5 day (Friday)
1 Bench press

reps
3
3
3
2
3
3
2
1
1
1
6
8

sets
1
1
1
4
1
1
1
1
1
1-2
4
4

weight
43
51
60
64
63
75
88
100
113
125-131.25

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%

reps
3
3
3
2
3
3
3
2
3
3
2
8
4

sets
1
1
1
4
1
1
1
5
1
1
3
4
4

weight
53
63
74
84
43
51
60
68
58
68
79

%
50%
60%
70%
50%
60%
70%
80%
85%
50%
60%
70%
80%

reps
3
3
1
3
3
3
2
1
3
2
1
3
8

sets
1
1
3
1
1
1
2
3
1
2
3
5
3

weight
63
75
88
43
51
60
68
72
63
75
88
100

%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%

reps
3
3
3
3
1
2
3
3
3
2
6
6

sets
1
2
2
6
2
2
1
1
1
4
3
4

weight
53
63
74
84
89
84
43
51
60
68

%
50%
60%
70%
80%
50%
60%
70%
80%
85%

reps
3
3
3
2
3
3
3
2
1
6
8

sets
1
1
1
4
1
1
1
2
2
3
3

weight
53
63
74
84
43
51
60
68
72

%
50%
60%
70%
80%
2 Deadlift
50%
60%
70%
75%
3 Good morning (standing, light weight)

reps
3
3
3
2
3
3
3
2
4

sets
1
1
1
4
1
2
2
5
4

weight
43
51
60
68
63
75
88
94

%
50%
60%
70%
75%
50%
60%
70%
75%

reps
3
3
2
1
3
3
3
2
8

sets
1
1
1
3
1
1
1
3
2

weight
53
63
74
79
43
51
60
64

%
50%
60%
70%
75%
50%
60%
70%

reps
3
3
2
1
3
3
2
8

sets
1
1
2
3
1
1
3
2

weight
43
51
60
64
63
75
88

%
50%
60%
70%
50%
60%
70%

reps
3
2
1
3
3
2

sets
1
2
3
1
1
3

weight
53
63
74
43
51
60

2 Bench press

%
50%
60%
70%
75%
50%
60%
70%
75%

3 Abs
%
50%
60%
70%
80%
90%
95%
if 100% is ok, then go for 105% 100%-105%
2 Bench press
50%
60%
70%
80%
90%
if 100% is ok, then go for 105% 100%-105%
%
50%
60%
70%
75%
2 Deadlift
50%
60%
70%
80%
90%
if 100% is ok, then go for 105% 100%-105%
3 Chest muscles
4 Good morning (standing)

week 2
1 day (Monday)
1 Squat

2 Bench press

3 Squat

4 Chest muscles
5 Goodmorning
3 day (Wednesday)
1 Deadlift up to knees

2 Bench press

3 Deadlift

4 Abs
5 day (Friday)
1 Squat

3 Bench press

4 Chest muscles
5 Hyperextension

week 3
1 day (Monday)
1 Squat

2 Bench press

3 Chest muscles
4 Abs
3 day (Wednesday)
1 Bench press

5 day (Friday)
1 Squat

2 Bench press

3 Abs
week 4
1 day (Monday)
1 Bench press

2 Deadlift

3 Abs
3 day (Wednesday)
1 Squat

2 Bench press

5-6-7 day
Competition