Enter your maxes here:

Squat 190
Bench 135
Deadlift 220
Volume Calculations

#37v2 #31 #32v2

Zones % Monthly NLMonthly % Monthly NLMonthly % Monthly NLMonthly %
1 50-59 170 20.6% 125 18.8% 72 18.5%
2 60-69 221 26.8% 120 18.0% 80 20.5%
3 70-79
4 80-89
261
169
31.7%
20.5%
205
205
30.8%
30.8%
129 33.1%
99 25.4%
Training Cycle Sum
5 90+ 3 0.4% 11 1.7% 10 2.6% 300
NL 824 100.0% 666 100.0% 390 100.0%
250
200
150

Lifts
100
50
0
0 1 2 3
Intensity Zones

Overall Summary These graphs show the type of loading

Squat #37v
Peparatory Period (#37v2) 12
4
10
8
3
6

Lifts
NL 4
Week

2
2
0
1 2 3
 Peparatory Period (#37v2) 12
4
10
8
3
6

Lifts
NL 4

Week
2
2
0
1 2 3
Week
0
0.5 1 1.5 2 2.5 3 3.5 4 4.5

Squat
#37v2 Squat Bench Dead NL Avg Wt. Squat Bench Dead % Week 1
1 62 129 39 230 108 66.5% 61.9% 71.5% 50-59 10
2 65 80 39 184 117 69.5% 66.9% 66.9% 60-69 9
3 74 109 26 209 112 66.9% 67.4% 71.5% 70-79 43
4 67 108 26 201 113 70.6% 66.6% 71.2% 80-89 0
Total 268 426 130 824 112 68.4% 65.4% 70.1% 90+ 0
NL 62
Avg. Int. 66.5%

Squat #31
Peparatory Period (#31) 12
4
10
8
3 6

Lifts
NL 4
Week

2 2
0
2 3
1
Week

0
0.5 1 1.5 2 2.5 3 3.5 4 4.5
 8
3 6

Lifts
NL 4

Week
2 2
0
2 3
1
Week

0
0.5 1 1.5 2 2.5 3 3.5 4 4.5
Squat
#31 Squat Bench Dead NL Avg Wt. Squat Bench Dead % Week 1
1 79 84 30 193 118 67.8% 68.7% 72.0% 50-59 13
2 50 82 27 159 115 70.2% 68.3% 68.3% 60-69 17
3 69 88 32 189 118 67.5% 69.1% 73.8% 70-79 33
4 50 63 16 129 116 70.4% 68.7% 70.3% 80-89 16
Total 248 317 105 670 117 68.8% 68.7% 71.3% 90+ 0
NL 79
Avg. Int. 67.8%

Squat #32v
Competition Period (#32v2) 4.5
4 4
3.5
3
3 2.5

Lifts
2
NL 1.5
Week

2 1
0.5
0
1 2 3
Week
0
0.5 1 1.5 2 2.5 3 3.5 4 4.5
 1

W
0.5
0
1 2 3
Week
0
0.5 1 1.5 2 2.5 3 3.5 4 4.5

Squat
#32v2 Squat Bench Dead NL Avg Wt. Squat Bench Dead % Week 1
1 28 47 12 87 116 74.1% 68.1% 70.0% 50-59 6
2 68 52 34 154 125 71.3% 69.9% 68.8% 60-69 6
3 28 47 25 100 116 67.0% 68.1% 67.2% 70-79 12
4 10 25 12 47 105 60.0% 63.4% 62.5% 80-89 2
Total 134 171 83 388 118 70.1% 68.0% 67.6% 90+ 4
NL 30
Avg. Int. 74.1%
 Training Cycle Summary Zones %
1 50-59
00 2 60-69
3 70-79
50
4 80-89
00 5 90+
#37v2
50 #31
00 #32v2

50
0
0 1 2 3 4 5
Intensity Zones

phs show the type of loading

Squat #37v2 Bench #37v2 Deadlift #37v2

2 12 30
0 10 25
8 50-59 8 50-59 20
60-69 6 60-69
Lifts

6 15

Lifts
70-79 4 70-79
4 80-89 80-89 10
2
2 5
0
0 2 3 4 0
2 3 4 Week 0 1 2 3 4
2 12 30
0 10 25
8 50-59 8 50-59 20
60-69 6 60-69

Lifts
6 15

Lifts
70-79 4 70-79
4 80-89 80-89 10
2
2 5
0
0 2 3 4 0
2 3 4 Week 0 1 2 3 4
Week Week

Bench Deadlift
Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2
13 15 13 51 50-59 42 21 20 20 103 50-59 3 6
11 13 11 44 60-69 53 18 41 42 154 60-69 6 6
21 26 12 102 70-79 34 25 9 34 102 70-79 18 27
20 20 31 71 80-89 0 16 39 12 67 80-89 12 0
0 0 0 0 90+ 0 0 0 0 0 90+ 0 0
65 74 67 268 NL 129 80 109 108 426 NL 39 39
69.5% 66.9% 70.6% 68.4% Avg. Int. 61.9% 66.9% 67.4% 66.6% 65.4% Avg. Int. 71.5% 66.9%

Squat #31 Bench #31 Deadlift #31

2 12 14
0 10 12
50-59 50-59 10
8 8
60-69 60-69 8
6 6

Lifts
Lifts

70-79 70-79 6
4 80-89 4 80-89
4
2 2 2
0 0 0
2 3 4 2 3 4 0 1 2 3
Week Week Week
8 50-59 8 50-59
60-69 60-69 8
6 6

Lifts
Lifts
70-79 70-79 6
4 80-89 4 80-89
4
2 2 2
0 0 0
2 3 4 2 3 4 0 1 2 3
Week Week Week

Bench Deadlift
Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2
10 10 10 43 50-59 18 16 19 14 67 50-59 3 6
8 9 8 42 60-69 15 14 16 12 57 60-69 6 6
6 38 6 83 70-79 21 38 21 18 98 70-79 6 9
26 12 26 80 80-89 30 14 30 17 91 80-89 12 6
0 0 0 0 90+ 0 0 2 2 4 90+ 3 0
50 69 50 248 NL 84 82 88 63 317 NL 30 27
70.2% 67.5% 70.4% 68.8% Avg. Int. 68.7% 68.3% 69.1% 68.7% 68.7% Avg. Int. 72.0% 68.3%

Squat #32v2 Bench #32v2 Deadlift #32v2

.5 12 18
4 10 16
.5 14
3 50-59 8 50-59 12
.5 60-69 6 60-69 10
Lifts

Lifts
2 70-79 4 70-79 8
.5 80-89 80-89 6
1 2 4
.5 0 2
0 2 3 4 0
2 3 4 Week 0 1 2 3 4
Week Week
 1 4
.5 0 2
0 2 3 4 0
2 3 4 Week 0 1 2 3 4
Week Week

Bench Deadlift
Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2
9 6 3 24 50-59 9 9 9 6 33 50-59 3 6
12 6 4 28 60-69 9 9 9 6 33 60-69 3 7
15 8 3 38 70-79 24 9 15 13 61 70-79 2 6
32 8 0 42 80-89 2 25 14 0 41 80-89 1 15
0 0 0 4 90+ 3 0 0 0 3 90+ 3 0
68 28 10 136 NL 47 52 47 25 171 NL 12 34
71.3% 67.0% 60.0% 70.1% Avg. Int. 68.1% 69.9% 68.1% 63.4% 68.0% Avg. Int. 70.0% 68.8%
 These graphs show the focus of the loading

Deadlift #37v2 Lift Distribution #37v2

60%
50%
50-59 40%
% Total Lifts

60-69 Squat
30%
70-79 Bench
80-89 20% Deadlift
90+
10%
0%
1 2 3 4 0 1 2 3 4
 60%
50%
50-59 40%

% Total Lifts
60-69 Squat
30%
70-79 Bench
80-89 20% Deadlift
90+
10%
0%
1 2 3 4 0 1 2 3 4
Week Week

Week 3 Week 4 Month % of Lifts Week 1 Week 2 Week 3 Week 4 Month

3 4 16 Squat 27.0% 35.3% 35.4% 33.3% 32.5%
7 4 23 Bench 56.1% 43.5% 52.2% 53.7% 51.7%
6 6 57 Deadlift 17.0% 21.2% 12.4% 12.9% 15.8%
7 12 31
3 0 3
26 26 130
71.5% 71.2% 70.1%

Deadlift #31 Lift Distribution #31

60%
50%
50-59 40%
% Total Lifts

60-69 Squat
30%
70-79 Bench
80-89 20% Deadlift
90+
10%
0%
1 2 3 4 0 1 2 3 4
Week Week
 50-59 40%

% Total Lifts
60-69 Squat
30%
70-79 Bench
80-89 20% Deadlift
90+
10%
0%
1 2 3 4 0 1 2 3 4
Week Week

Week 3 Week 4 Month % of Lifts Week 1 Week 2 Week 3 Week 4 Month

3 3 15 Squat 40.9% 31.4% 37.3% 38.8% 37.2%
6 3 21 Bench 43.5% 51.6% 47.6% 48.8% 47.6%
6 3 24 Deadlift 15.5% 17.0% 15.1% 12.4% 15.2%
11 5 34
2 2 7
28 16 101
73.8% 70.3% 71.3%

Deadlift #32v2 Lift Distribution #32v2

60%
50%
50-59 40%
% Total Lifts

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

1 2 3 4
Week

Week 3 Week 4 Month % of Lifts Week 1 Week 2 Week 3 Week 4 Month

3 3 15 Squat 33.7% 44.2% 28.0% 21.3% 34.9%
6 3 19 Bench 52.8% 33.8% 47.0% 53.2% 43.8%
16 6 30 Deadlift 13.5% 22.1% 25.0% 25.5% 21.3%
0 0 16
0 0 3
25 12 83
67.2% 62.5% 67.6%
 Sheiko
Prep period 1

week 1 squat
1 day (Monday) % reps sets weight 50-59
1 Bench press 50% 5 1 68 ###
60% 4 1 81 ###
70% 3 1 95 ###
75% 3 5 101 ###
2 Squat 50% 5 1 95 ###
60% 5 1 114 ###
70% 5 5 133 ###
3 Bench press 50% 6 1 68 ###
60% 6 1 81 ###
65% 6 4 88 ###
4 Chest muscles 6 4
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 3 1 110 ###
60% 3 1 132 ###
70% 3 1 154 ###
75% 3 4 165 ###
2 Incline Bench press (30 degrees) 50% 3 1
60% 3 1
70% 3 4
3 Deadlift from boxes 60% 3 1 132 ###
70% 3 1 154 ###
80% 3 4 176 ###
4 Leg extension 8 5
5 Abs 8 3

4 day (Friday) % reps sets weight

1 Bench press 50% 7 1 68 ###
55% 6 1 74 ###
60% 5 1 81 ###
65% 4 1 88 ###
70% 3 2 95 ###
75% 2 2 101 ###
70% 3 2 95 ###
65% 4 1 88 ###
60% 6 1 81 ###
55% 8 1 74 ###
50% 10 1 68 ###
2 Squat 50% 5 1 95 ###
60% 4 1 114 ###
70% 3 1 133 ###
75% 3 5 143 ###
3 French press 8 5
4 Lat muscles 8 5
5 Good morning (sitting) 5 5

###

week 2 % reps sets weight

1 Squat 50% 5 1 95 ###
60% 4 1 114 ###
70% 3 1 133 ###
80% 2 4 152 ###
2 Bench press 50% 5 1 68 ###
60% 4 1 81 ###
70% 3 1 95 ###
80% 2 5 108 ###
5 Squat 55% 3 1 105 ###
65% 3 1 124 ###
75% 3 4 143 ###
3 Chest muscles 8 5
4 Push up (legs are on the bench, 10-20 kg on the 8 4
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees (pause = 1 sec 50% 3 1 110 ###
60% 3 1 132 ###
70% 3 4 154 ###
2 Bench press 55% 5 1 74 ###
65% 4 1 88 ###
75% 3 4 101 ###
3 Deadlift 50% 3 1 110 ###
60% 3 1 132 ###
70% 3 1 154 ###
75% 3 4 165 ###
5 Leg press 6 4

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 95 ###
60% 4 1 114 ###
70% 3 1 133 ###
75% 3 1 143 ###
80% 3 2 152 ###
85% 2 3 162 ###
2 Bench press 50% 6 1 68 ###
60% 5 1 81 ###
70% 4 1 95 ###
75% 3 1 101 ###
80% 2 2 108 ###
85% 1 2 115 ###
75% 3 1 101 ###
65% 5 1 88 ###
55% 5 1 74 ###
3 Lat muscles 8 4
4 Triceps 6 5
5 Good morning (sitting) 6 5
###
week 3
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 95 ###
60% 4 1 114 ###
70% 3 1 133 ###
80% 3 4 152 ###
2 Bench press 50% 5 1 68 ###
60% 4 1 81 ###
70% 3 1 95 ###
80% 3 5 108 ###
3 Squat 50% 5 1 95 ###
60% 5 1 114 ###
70% 5 4 133 ###
4 Chest muscles 10 5
5 Push up (legs are on the bench, 10-20 kg on the 8 4
6 Abs 10 3

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 110 ###
65% 2 2 143 ###
70% 1 3 154 ###
2 Bench press 50% 4 1 68 ###
60% 3 1 81 ###
70% 3 1 95 ###
80% 3 2 108 ###
85% 2 2 115 ###
80% 3 2 108 ###
3 Deadlift from boxes 60% 3 1 132 ###
70% 3 1 154 ###
80% 3 1 176 ###
85% 2 2 187 ###
90% 1 3 198 ###
4 Delts 8 4
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 68 ###
60% 4 1 81 ###
70% 3 1 95 ###
80% 2 4 108 ###
2 Squat 50% 5 1 95 ###
60% 4 1 114 ###
70% 3 1 133 ###
80% 2 4 152 ###
3 Bench press 50% 6 1 68 ###
60% 6 1 81 ###
65% 6 4 88 ###
4 Chest muscles 8 4
5 Hyperextension 8 4

###
week 4
1 day (Monday) % reps sets weight
1 Squat 55% 5 1 105 ###
65% 4 1 124 ###
75% 3 1 143 ###
85% 2 4 162 ###
2 Bench press 50% 5 1 68 ###
60% 4 1 81 ###
70% 3 1 95 ###
75% 3 4 101 ###
3 Squat 50% 3 1 95 ###
60% 3 1 114 ###
70% 3 2 133 ###
80% 2 4 152 ###
4 Lat muscles 6 5
5 Dip 4 5
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 68 ###
60% 4 1 81 ###
70% 3 1 95 ###
80% 3 2 108 ###
85% 2 3 115 ###
2 Deadlift 50% 4 1 110 ###
60% 4 1 132 ###
70% 3 2 154 ###
80% 3 2 176 ###
85% 2 3 187 ###
3 Bench press 55% 4 1 74 ###
65% 4 1 88 ###
75% 4 4 101 ###
5 Leg extension 8 5
6 Abs 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 95 ###
60% 4 1 114 ###
70% 3 1 133 ###
80% 3 5 152 ###
2 Bench press 50% 6 1 68 ###
60% 6 1 81 ###
65% 6 4 88 ###
3 Chest muscles 10 5
4 French press 6 4
5 Hyperextension 8 4
###

###
 Sheiko
Prep period 2

week 1 squat
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 68
60% 4 1 81
70% 3 1 95
80% 2 4 108
2 Squat 50% 5 1 95
60% 5 2 114
70% 2,4,6,7,5,3 1 133
3 Bench press 55% 3 1 74
65% 3 1 88
75% 3 4 101
4 Chest muscles 8 4
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 110
60% 3 1 132
70% 3 1 154
80% 2 4 176
2 Bench press 50% 5 1 68
60% 4 1 81
70% 3 1 95
80% 2 2 108
85% 1 2 115
80% 2 2 108
3 Deadlift from boxes 60% 3 1 132
70% 3 1 154
80% 2 2 176
90% 1 3 198
4 Lat muscles 8 4
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 55% 5 1 105
65% 4 1 124
75% 3 1 143
85% 2 4 162
2 Bench press 50% 5 1 68
60% 4 1 81
70% 3 1 95
80% 3 4 108
3 Squat 50% 3 1 95
60% 3 1 114
70% 3 1 133
80% 2 4 152
4 Dip 5 5
5 French press 6 4
6 Hyperextension 8 4

###
week 2 50-59
1 day (Monday) % reps sets weight
1 Bench press 55% 5 1 74
65% 4 1 88
75% 3 1 101
85% 2 4 115
2 Squat 50% 5 1 95
60% 4 1 114
70% 3 1 133
80% 2 4 152
3 Bench press 50% 3 1 68
60% 3 1 81
70% 3 1 95
80% 2 3 108
4 Chest muscles 8 4
5 Good morning (standing) 5 4

3 day (Wednesday) % reps sets weight

1 Deficit deadlift 50% 3 1 110
60% 3 1 132
70% 2 3 154
2 Bench press 50% 4 1 68
60% 4 1 81
70% 4 1 95
75% 4 4 101
3 Deadlift 55% 3 1 121
65% 3 1 143
75% 3 1 165
85% 2 3 187
4 Delts 6 4
5 Lat muscles 8 4
6 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 95
60% 4 1 114
70% 3 1 133
80% 3 2 152
85% 2 3 162
80% 3 2 152
2 Bench press 50% 4 1 68
60% 3 1 81
70% 3 4 95
4 Triceps 8 4
5 Leg press 5 5

###
week 3 50-59
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 68
60% 4 1 81
70% 3 1 95
80% 2 4 108
2 Squat 50% 5 1 95
60% 5 1 114
70% 3,7,4,6,2 1 133
3 Bench press 55% 4 1 74
65% 4 1 88
75% 4 3 101
4 Chest muscles 8 4
6 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 110
60% 3 1 132
70% 3 1 154
80% 2 4 176
2 Bench press 50% 5 1 68
60% 4 1 81
70% 3 1 95
80% 3 2 108
85% 2 2 115
90% 1 2 122
80% 2 2 108
3 Deadlift from boxes 60% 3 1 132
70% 3 1 154
80% 3 1 176
90% 2 2 198
95% 1 2 209
4 French press 8 4
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 95
60% 4 1 114
70% 3 1 133
80% 3 4 152
2 Bench press 50% 5 1 68
60% 4 1 81
70% 3 1 95
80% 2 4 108
3 Delts 6 4
4 Good morning (sitting) 4 5

###
week 4 50-59
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 95
60% 4 1 114
70% 3 1 133
80% 3 5 152
2 Bench press 50% 5 1 68
60% 4 1 81
70% 3 1 95
80% 2 4 108
3 Chest muscles 8 4
4 Hyperextension 8 4

3 day (Wednesday) % reps sets weight

1 Bench press 50% 5 1 68
60% 4 1 81
70% 3 1 95
80% 2 2 108
85% 1 1 115
90% 1 2 122
80% 2 2 108
2 Deadlift 50% 3 1 110
60% 3 1 132
70% 3 1 154
80% 2 2 176
85% 1 1 187
90% 1 2 198
3 Triceps 6 4
4 Leg press 5 5
5 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 5 1 95
60% 4 1 114
70% 3 1 133
80% 3 1 152
85% 2 4 162

2 Bench press 55% 4 1 74

65% 4 1 88
75% 3 4 101
3 Chest muscles 8 4
4 Delts 6 5
5 Good morning (sitting) 4 5
 Sheiko
Comp period

week 1 squat
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 95
60% 3 1 114
70% 3 1 133
75% 2 3 143
2 Bench press 50% 3 1 68
60% 3 1 81
70% 3 1 95
75% 2 4 101
3 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 95
60% 3 1 114
70% 3 1 133
80% 2 1 152
90% 1 1 171
95% 1 1 181
if 100% is ok, then go for 1 100%-105% 1 1-2 190-199.5
2 Bench press 50% 3 1 68
60% 3 1 81
70% 2 1 95
80% 2 1 108
90% 1 1 122
if 100% is ok, then go for 1 100%-105% 1 1-2 135-141.75

5 day (Friday) % reps sets weight

1 Bench press 50% 3 1 68
60% 3 1 81
70% 3 1 95
75% 2 4 101
2 Deadlift 50% 3 1 110
60% 3 1 132
70% 2 1 154
80% 1 1 176
90% 1 1 198
if 100% is ok, then go for 1 100%-105% 1 1-2 220-231
3 Chest muscles 6 4
4 Good morning (standing) 8 4
###
week 2
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 95
60% 3 1 114
70% 3 1 133
80% 2 4 152
2 Bench press 50% 3 1 68
60% 3 1 81
70% 3 1 95
80% 2 5 108
3 Squat 55% 3 1 105
65% 3 1 124
75% 2 3 143
4 Chest muscles 8 4
5 Goodmorning 4 4

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 3 1 110
60% 3 1 132
70% 1 3 154
2 Bench press 50% 3 1 68
60% 3 1 81
70% 3 1 95
80% 2 2 108
85% 1 3 115
3 Deadlift 50% 3 1 110
60% 2 2 132
70% 1 3 154
80% 3 5 176
4 Abs 8 3

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 95
60% 3 2 114
70% 3 2 133
80% 3 6 152
85% 1 2 162
80% 2 2 152
3 Bench press 50% 3 1 68
60% 3 1 81
70% 3 1 95
80% 2 4 108
4 Chest muscles 6 3
5 Hyperextension 6 4
###

week 3
1 day (Monday) % reps sets weight
1 Squat 50% 3 1 95
60% 3 1 114
70% 3 1 133
80% 2 4 152
2 Bench press 50% 3 1 68
60% 3 1 81
70% 3 1 95
80% 2 2 108
85% 1 2 115
3 Chest muscles 6 3
4 Abs 8 3

3 day (Wednesday) % reps sets weight

1 Bench press 50% 3 1 68
60% 3 1 81
70% 3 1 95
80% 2 4 108
2 Deadlift 50% 3 1 110
60% 3 2 132
70% 3 2 154
75% 2 5 165
3 Good morning (standing, light weight) 4 4

5 day (Friday) % reps sets weight

1 Squat 50% 3 1 95
60% 3 1 114
70% 2 1 133
75% 1 3 143
2 Bench press 50% 3 1 68
60% 3 1 81
70% 3 1 95
75% 2 3 101
3 Abs 8 2
###
week 4
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 68
60% 3 1 81
70% 2 2 95
75% 1 3 101
2 Deadlift 50% 3 1 110
60% 3 1 132
70% 2 3 154
3 Abs 8 2

3 day (Wednesday) % reps sets weight

1 Squat 50% 3 1 95
60% 2 2 114
70% 1 3 133
2 Bench press 50% 3 1 68
60% 3 1 81
70% 2 3 95
###
5-6-7 day
Competition