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Training Maxes:
SHEIKO
3-Day Advanced Medium Kilos
Load

bw 100

Squat 225 200

Bench 130 120
Deadlift 240 240

Total 595 560

Completion: 0%

Video Training Log

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

NL
Avg % Squat #37 Bench #37 Deadlift #37 Lift Distribution
Preparatory Period (#37v2) #37
180 180 180
350 0.24 1.2
160 160 160
300
140 140 140 1

Average Weight (% of Total)

0.19
250 120 120 120
0.8
Number of Lifts

0.14 100 100 100

200
80 80 80 0.6
150
0.09
60 60 60 0.4
100
40 40 40
0.04
50 0.2
20 20 20
0 -0.01 0 0 0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Number of Lifts (NL) Volume Intensity Loading Type Loading Focus

#37 Squat Bench Dead NL Squat Bench Dead Total Weight Avg % Squat Bench Dead % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4 Month
Wk1 62 117 38 217 9281 9367 6456 25104 116 19.4% 67% 62% 71% 50-59 62 60 67 61 250 50-59 42 21 16 15 94 50-59 5 8 4 5 22 Squat 42% 50% 56% 50% 49%
Wk2 60 80 47 187 9596 6962 7464 24022 128 21.6% 71% 67% 66% 60-69 9 8 9 8 34 60-69 41 18 37 37 133 60-69 5 8 7 4 24 Bench 43% 29% 31% 38% 36%
Wk3 67 102 28 197 10350 9074 4756 24180 123 20.6% 69% 68% 71% 70-79 43 21 28 12 104 70-79 34 25 10 34 103 70-79 16 31 7 6 60 Dead 14% 21% 13% 12% 15%
Wk4 61 98 27 186 9900 8580 4560 23040 124 20.8% 72% 67% 70% 80-89 0 22 20 31 73 80-89 0 0 0 0 0 80-89 12 0 7 12 31
Month 250 397 140 787 39128 33982 23236 96346 122 20.6% 70% 66% 69% 90+ 0 0 0 0 0 90+ 0 0 5 0 5 90+ 0 0 3 0 3
NL 114 111 124 112 461 NL 117 64 68 86 335 NL 38 47 28 27 140

NL
Avg % Squat #31 Bench #31 Deadlift #31 Lift Distribution
Preparatory Period (#31) #31
180 180 180
350 0.24 1.2
160 160 160
0.235
300
140 140 140 1
Average Weight (% of Total)

0.23
250 120 120 120
0.225 0.8
Number of Lifts

200 100 100 100

0.22
80 80 80 0.6
150 0.215

0.21 60 60 60
0.4
100
0.205 40 40 40
50 0.2
0.2 20 20 20

0 0.195 0 0 0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4
 Number of Lifts (NL) Volume Intensity Loading Type Loading Focus

#30 Squat Bench Dead NL Squat Bench Dead Total Weight Avg % Squat Bench Dead % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4 Month
Wk1 64 78 35 177 10035 7033 5904 22972 130 21.8% 70% 69% 70% 50-59 64 51 55 50 220 50-59 15 15 15 15 60 50-59 4 10 5 5 24 Squat 59% 49% 56% 59% 56%
Wk2 51 75 33 159 8033 6695 5232 19960 126 21.1% 70% 69% 66% 60-69 8 9 8 8 33 60-69 12 12 12 12 48 60-69 9 8 7 4 28 Bench 24% 33% 27% 30% 28%
Wk3 55 80 35 170 8303 7280 6048 21631 127 21.4% 67% 70% 72% 70-79 30 6 25 6 67 70-79 21 34 21 18 94 70-79 7 9 6 3 25 Dead 17% 18% 16% 11% 16%
Wk4 50 64 19 133 7920 5694 3084 16698 126 21.1% 70% 68% 68% 80-89 16 26 12 26 80 80-89 0 0 0 0 0 80-89 12 6 11 5 34
Month 220 297 122 639 34290 26702 20268 81260 127 21.8% 69% 69% 69% 90+ 0 0 0 0 0 90+ 0 0 0 0 0 90+ 3 0 0 0 3
NL 118 92 100 90 400 NL 48 61 48 45 202 NL 35 33 29 17 114

NL
Avg % Squat #32 Bench #32 Deadlift #32 Lift Distribution
Competition Period (#32v2) #32
180 180 180
350 0.24 1.2
160 160 160
300
140 140 140 1

Average Weight (% of Total)

0.19
250 120 120 120
0.8
Number of Lifts

0.14 100 100 100

200
80 80 80 0.6
150
0.09
60 60 60
0.4
100
40 40 40
0.04
50 0.2
20 20 20

0 -0.01 0 0 0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Number of Lifts (NL) Volume Intensity Loading Type Loading Focus

#32 Squat Bench Dead NL Squat Bench Dead Total Weight Avg % Squat Bench Dead % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4 Month
Wk1 31 44 11 86 4770 3926 1872 10568 123 20.7% 68% 69% 71% 50-59 29 62 28 10 129 50-59 9 9 9 6 33 50-59 3 6 3 3 15 Squat 52% 66% 45% 31% 53%
Wk2 62 52 35 149 10103 4726 5784 20612 138 23.2% 72% 70% 69% 60-69 6 9 6 4 25 60-69 9 9 9 6 33 60-69 2 8 6 3 19 Bench 39% 15% 32% 46% 29%
Wk3 28 50 25 103 4219 4433 4032 12684 123 20.7% 67% 68% 67% 70-79 14 15 8 3 40 70-79 21 9 18 13 61 70-79 2 6 16 6 30 Dead 9% 19% 23% 22% 18%
Wk4 10 25 12 47 1350 2061 1800 5211 111 18.6% 60% 63% 63% 80-89 2 32 8 0 42 80-89 0 0 0 0 0 80-89 1 15 0 0 16
Month 131 171 83 385 20441 15145 13488 49074 127 21.4% 69% 68% 68% 90+ 3 0 0 0 3 90+ 2 0 0 0 2 90+ 1 0 0 0 1
NL 54 118 50 17 239 NL 41 27 36 25 129 NL 9 35 25 12 81
 #37v2 NL Volume

Squat 250 39128

Bench press 397 33982
Deadlift 140 23236
Total 787 96346

Adjust Percentage 0%

Week 1
squat
Day 1 % Reps Sets Weight r
1 Bench press 50% 5 1 65 ###
60% 4 1 78 ###
70% 3 1 91 ###
75% 3 5 98 ###
2 Squat 50% 5 1 113 ###
60% 5 1 135 ###
70% 5 5 158 ###
3 Bench press 50% 6 1 65 ###
60% 6 1 78 ###
65% 6 2 85 ###
4 Pull ups 8 5 ###
5 Abs ###

Day 3 % Reps Sets Weight r

1 Deadlift 50% 5 1 120 ###
60% 5 1 144 ###
70% 4 1 168 ###
75% 3 4 180 ###
2 Deadlift from boxes 80% 3 4 192 ###
3 Over-Head Press 5 5 50 ###
4 Pull ups 8 3 ###
5 Plank Holds w\ 10kg 1min 3 ###

Day 5 % Reps Sets Weight r

1 Bench press 50% 7 1 65 ###
55% 6 1 72 ###
60% 5 1 78 ###
65% 4 1 85 ###
 70% 3 2 91 ###
75% 2 2 98 ###
70% 3 2 91 ###
65% 4 1 85 ###
60% 6 1 78 ###
55% 8 1 72 ###
50% 10 1 65 ###
2 Squat 50% 5 1 113 ###
60% 4 1 135 ###
70% 3 1 158 ###
75% 3 5 169 ###
3 Pull ups ###
4 Dip ###
5 Abs ###

Squat 62 9281
Bench press 117 9367
Deadlift 38 6456
Total 217 25104
###

Week 2
squat
Day 1 % Reps Sets Weight r
1 Squat 50% 5 1 113 ###
60% 4 1 135 ###
70% 3 1 158 ###
80% 2 5 180 ###
75% 3 4 169 ###
2 Bench press 50% 5 1 65 ###
60% 4 1 78 ###
70% 3 1 91 ###
80% 2 5 104 ###
3 Row 2min 3 ###
4 Plank Holds w\ 10kg 1min 3 ###

Day 3 % Reps Sets Weight r

1 Deadlift up to knees 50% 4 1 120 ###
60% 4 1 144 ###
70% 4 4 168 ###
2 Bench press 55% 5 1 72 ###
 65% 4 1 85 ###
75% 3 4 98 ###
3 Deadlift 50% 4 1 120 ###
60% 4 1 144 ###
70% 3 1 168 ###
75% 3 4 180 ###
4 Pullup @ BW 8 6 ###
5 Abs wheel roll-outs w/ 10kg 15 3 ###

Day 5 % Reps Sets Weight r

1 Squat 50% 4 1 113 ###
60% 4 1 135 ###
70% 3 1 158 ###
75% 3 1 169 ###
80% 3 2 180 ###
85% 2 3 191 ###
2 Bench press 50% 6 1 65 ###
60% 5 1 78 ###
70% 4 1 91 ###
75% 3 1 98 ###
80% 2 2 104 ###
85% 1 2 111 ###
75% 3 1 98 ###
65% 5 1 85 ###
55% 5 1 72 ###
3 Pullup @ BW 8 6 ###
4 Back Extensions w/ 10kg 20 3 ###
5 Plank holds 1mins 3 ###

Squat 60 9596
Bench press 80 6962
Deadlift 47 7464
Total 187 24022
###

Week 3
squat
Day 1 % Reps Sets Weight r
1 Squat 50% 5 1 113 ###
60% 4 1 135 ###
70% 3 1 158 ###
 80% 3 4 180 ###
70% 5 4 158 ###
2 Bench press 50% 5 1 65 ###
60% 4 1 78 ###
70% 3 1 91 ###
80% 3 5 104 ###
3 Pullup 8 5 ###
4 Shoulder work 10 4 ###
5 Plank holds w/ 10kg ###

Day 2 % Reps Sets Weight r

1 Deadlift up to knees 50% 4 1 120 ###
65% 2 2 156 ###
70% 1 4 168 ###
2 Bench press 50% 6 1 65 ###
60% 5 1 78 ###
70% 4 1 91 ###
80% 3 2 104 ###
85% 2 2 111 ###
80% 3 2 104 ###
3 Deadlift from boxes 60% 3 1 144 ###
70% 3 1 168 ###
80% 3 1 192 ###
85% 2 2 205 ###
90% 1 3 216 ###
4 Pull ups 8 3 ###
5 Abs wheel roll-outs w/ 10kg ###

Day 3 % Reps Sets Weight r

1 Bench press 50% 5 1 65 ###
60% 4 1 78 ###
70% 3 1 91 ###
80% 2 4 104 ###
65% 6 4 85 ###
2 Squat 50% 5 1 113 ###
60% 5 1 135 ###
70% 5 1 158 ###
80% 2 4 180 ###
3 Back Extensions ###
4 Abs ###

Squat 67 10350
Bench press 102 9074
 Deadlift 28 4756
Total 197 24180
###

Week 4
squat
Day 1 % Reps Sets Weight r
1 Squat 55% 5 1 124 ###
65% 4 1 146 ###
75% 3 1 169 ###
85% 2 4 191 ###
70% 3 2 158 ###
80% 2 4 180 ###
2 Bench press 50% 5 1 65 ###
60% 4 1 78 ###
70% 3 1 91 ###
75% 3 4 98 ###
4 Dip ###
6 Back Extensions ###
3 Ab wheel roll-outs w/ 10kg 15 3 ###

Day 3 % Reps Sets Weight r

1 Bench press 50% 5 1 65 ###
60% 4 1 78 ###
70% 3 1 91 ###
80% 3 2 104 ###
85% 2 3 111 ###
75% 4 4 98 ###
2 Deadlift 50% 5 1 120 ###
60% 4 1 144 ###
70% 3 2 168 ###
80% 3 2 192 ###
85% 2 3 204 ###
5 Lunge 5 5 ###
4 Abs ###

Day 5 % Reps Sets Weight r

1 Squat 50% 5 1 113 ###
60% 4 1 135 ###
70% 3 1 158 ###
80% 3 5 180 ###
2 Bench press 50% 5 1 65 ###
60% 5 1 78 ###
65% 6 4 85 ###
4 Dip ###
5 Back Extensions ###
6 Abs ###

Squat 61 9900
Bench press 98 8580
Deadlift 27 4560
Total 186 23040
###

###

#37v2
 #31 NL Volume

Squat 220 34290

Bench press 297 26702
Deadlift 122 20268
Total 639 81260

Adjust Percentage 0%

Week 1
squat
Day 1 % Reps Sets Weight r
1 Bench press 50% 5 1 65 ###
60% 4 1 78 ###
70% 3 1 91 ###
80% 2 4 104 ###
2 Bench press (narrow grip) 75% 3 4 98 ###
3 Squat 50% 5 1 113 ###
60% 4 1 135 ###
70% 2 1 158 ###
70% 4 1 158 ###
70% 6 1 158 ###
70% 7 1 158 ###
70% 5 1 158 ###
70% 3 1 158 ###
4 Back Extensions w/ 10kg 10 3 ###
5 Ab wheel roll-outs 15 3 ###

Day 3 % Reps Sets Weight r

1 Deadlift 50% 4 1 120 ###
60% 4 1 144 ###
70% 3 1 168 ###
80% 2 4 192 ###
2 Bench press 50% 5 1 65 ###
60% 4 1 78 ###
70% 3 1 91 ###
80% 2 2 104 ###
85% 1 2 111 ###
80% 2 2 104 ###
3 Deadlift from boxes 60% 5 1 144 ###
 70% 4 1 168 ###
80% 2 2 192 ###
90% 1 3 216 ###
4 Dip @ BW 10 3 ###
5 Pull ups @ BW 8 3 ###
6 Planks w/ 10kg ###

Day 5 % Reps Sets Weight r

1 Squat 55% 5 1 124 ###
65% 4 1 146 ###
75% 3 1 169 ###
85% 2 4 191 ###
80% 2 4 180 ###
2 Bench press 50% 5 1 65 ###
60% 4 1 78 ###
70% 3 1 91 ###
80% 3 4 104 ###
4 Dip ###
5 Back 28 ###
6 Abs ###

Squat 64 10035
Bench press 78 10035
Deadlift 35 5904
Total 177 25974
###

Week 2
squat
Day 1 % Reps Sets Weight r
1 Squat 50% 5 1 113 ###
60% 4 1 135 ###
70% 3 1 158 ###
80% 2 4 180 ###
2 Bench press 55% 5 1 72 ###
65% 4 1 85 ###
75% 3 1 98 ###
85% 2 4 111 ###
80% 2 3 104 ###
4 Push up ###
5 Back Extensions ###
6 Abs ###

Day 3 % Reps Sets Weight r

1 Deadlift up to knees 50% 5 1 120 ###
60% 4 1 144 ###
70% 2 3 168 ###
2 Bench press 50% 5 1 65 ###
60% 4 1 78 ###
70% 3 1 91 ###
75% 4 4 98 ###
4 Deadlift 55% 5 1 132 ###
65% 4 1 156 ###
75% 3 1 180 ###
85% 2 3 204 ###
5 Lunge 5 5 ###
6 Abs ###

Day 5 % Reps Sets Weight r

1 Squat 50% 5 1 113 ###
60% 5 1 135 ###
70% 3 1 158 ###
80% 3 2 180 ###
85% 2 3 191 ###
80% 3 2 180 ###
2 Bench press 50% 5 1 65 ###
60% 4 1 78 ###
70% 3 4 91 ###
3 Dip ###
5 Back Extensions ###
6 Abs ###

Squat 51 8033
Bench press 75 6695
Deadlift 33 5232
Total 159 19960

###

Week 3

Day 1 % Reps Sets Weight 50-59

1 Squat 50% 5 1 113 ###
 60% 4 1 135 ###
70% 3 1 158 ###
70% 7 1 158 ###
70% 4 1 158 ###
70% 6 1 158 ###
70% 2 1 158 ###
2 Bench press 50% 5 1 65 ###
60% 4 1 78 ###
70% 3 1 91 ###
80% 2 4 104 ###
75% 4 3 98 ###
4 Back Extensions ###
5 Abs ###

Day 3 % Reps Sets Weight

1 Deadlift up to knees 50% 5 1 120 ###
60% 4 1 144 ###
70% 3 1 168 ###
80% 2 4 192 ###
2 Bench press 50% 5 1 65 ###
60% 4 1 78 ###
70% 3 1 91 ###
80% 3 2 104 ###
85% 2 2 111 ###
90% 1 2 117 ###
80% 2 2 104 ###
3 Deadlift from boxes 60% 3 1 144 ###
70% 3 1 168 ###
80% 3 1 192 ###
90% 2 2 216 ###
95% 1 2 228 ###
4 Lunge 5 5 ###
5 Abs ###

Day 5 % Reps Sets Weight

1 Bench press 50% 5 1 65 ###
60% 4 1 78 ###
70% 3 1 91 ###
80% 2 4 104 ###
2 Squat 50% 5 1 113 ###
60% 4 1 135 ###
70% 3 1 158 ###
 80% 3 4 180 ###
4 Back 20 ###
5 Abs ###

Squat 55 8303
Bench press 80 7280
Deadlift 35 6048
Total 170 21631

###

Week 4

Day 1 % Reps Sets Weight 50-59

1 Squat 50% 5 1 113 ###
60% 4 1 135 ###
70% 3 1 158 ###
80% 3 5 180 ###
2 Bench press 50% 5 1 65 ###
60% 4 1 78 ###
70% 3 1 91 ###
80% 2 4 104 ###
4 Dip ###
4 Back Extensions 20 ###
5 Abs ###

Day 3 % Reps Sets Weight

1 Bench press 50% 5 1 65 ###
60% 4 1 78 ###
70% 3 1 91 ###
80% 2 2 104 ###
85% 1 1 111 ###
90% 1 2 117 ###
80% 2 2 104 ###
2 Deadlift 50% 5 1 120 ###
60% 4 1 144 ###
70% 3 1 168 ###
80% 2 2 192 ###
85% 1 1 204 ###
90% 1 2 216 ###
4 Lunge 5 5 ###
5 Abs ###
 Day 5 % Reps Sets Weight
1 Squat 50% 5 1 113 ###
60% 4 1 135 ###
70% 3 1 158 ###
80% 3 1 180 ###
85% 2 4 191 ###
2 Bench press 55% 5 1 72 ###
65% 4 1 85 ###
75% 3 4 98 ###
4 Dip ###
5 Back Extensions ###
6 Abs ###

Squat 50 7920
Bench press 64 5694
Deadlift 19 3084
Total 133 16698 50-59

###

#31 ###
 #32v2 NL Volume

Squat 131 20441

Bench press 171 15145
Deadlift 83 13488
Total 385 49074

Adjust Percentage 0%

Week 1 squat

Day 1 % Reps Sets Weight 50-59

1 Squat 50% 3 1 113 ###
60% 3 1 135 ###
70% 3 2 158 ###
75% 2 3 169 ###
2 Bench press 50% 3 1 65 ###
60% 3 1 78 ###
70% 3 1 91 ###
75% 2 4 98 ###
3 Abs ###

Day 2 % Reps Sets Weight

1 Squat 50% 3 1 113 ###
60% 3 1 135 ###
70% 2 1 158 ###
80% 2 1 180 ###
90% 1 1 203 ###
100%-105% 1 1-2 225-236.25
###
2 Bench press 50% 3 1 65 ###
60% 3 1 78 ###
70% 2 1 91 ###
80% 2 1 104 ###
90% 1 1 117 ###
100%-105% 1 1-2 130-136.5###

Day 3 % Reps Sets Weight

1 Deadlift 50% 3 1 120 ###
60% 2 1 144 ###
70% 2 1 168 ###
 80% 1 1 192 ###
90% 1 1 216 ###
100%-105% 1 2-3 240-252 ###
2 Bench press 55% 3 1 72 ###
65% 3 1 85 ###
75% 2 4 98 ###
4 Back Extensions ###
5 Abs ###

Squat 31 4770
Bench press 44 3926
Deadlift 11 1872
Total 0 10568

###

Week 2

Day 1 % Reps Sets Weight 50-59

1 Squat 50% 3 1 113 ###
60% 3 1 135 ###
70% 3 1 158 ###
80% 2 4 180 ###
75% 2 3 169 ###
2 Bench press 50% 3 1 65 ###
60% 3 1 78 ###
70% 3 1 91 ###
80% 2 5 104 ###
3 Abs ###

Day 2 % Reps Sets Weight

1 Deadlift up to knees 50% 3 1 120 ###
60% 2 1 144 ###
65% 2 1 156 ###
70% 1 3 168 ###
2 Bench press 50% 3 1 65 ###
60% 3 1 78 ###
70% 3 1 91 ###
80% 2 2 104 ###
85% 1 3 111 ###
4 Deadlift 50% 3 1 120 ###
60% 2 2 144 ###
 70% 1 3 168 ###
80% 3 5 192 ###
5 Abs ###

Day 3 % Reps Sets Weight

1 Bench press 50% 3 1 65 ###
60% 3 1 78 ###
70% 3 1 91 ###
80% 2 4 104 ###
2 Squat 50% 3 1 113 ###
60% 3 2 135 ###
70% 3 2 158 ###
80% 3 6 180 ###
85% 1 2 191 ###
80% 2 2 180 ###
5 Back Extensions ###
4 Abs ###

Squat 62 10103
Bench press 52 4726
Deadlift 35 5784
Total 97 20612

###

Week 3

Day 1 % Reps Sets Weight 50-59

1 Squat 50% 3 1 113 ###
60% 3 1 135 ###
70% 3 1 158 ###
80% 2 4 180 ###
2 Bench press 50% 3 1 65 ###
60% 3 1 78 ###
70% 3 1 91 ###
80% 2 2 104 ###
85% 1 2 111 ###
3 Back Extensions ###
4 Abs ###

Day 2 % Reps Sets Weight

1 Bench press 50% 3 1 65 ###
 60% 3 1 78 ###
70% 3 1 91 ###
80% 2 4 104 ###
2 Deadlift 50% 3 1 120 ###
60% 3 2 144 ###
70% 3 2 168 ###
75% 2 5 180 ###
3 Back Extensions ###
4 Abs ###

Day 3 % Reps Sets Weight

1 Squat 50% 3 1 113 ###
60% 3 1 135 ###
70% 2 1 158 ###
75% 1 3 169 ###
2 Bench press 50% 3 1 65 ###
60% 3 1 78 ###
70% 3 2 91 ###
75% 2 3 98 ###
3 Abs ###

Squat 28 4219
Bench press 50 4433
Deadlift 25 4032
Total 103 12684

###

Week 4

Day 1 % Reps Sets Weight 50-59

1 Bench press 50% 3 1 65 ###
60% 3 1 78 ###
70% 2 2 91 ###
75% 1 3 98 ###
1 Deadlift 50% 3 1 120 ###
60% 3 1 144 ###
70% 2 3 168 ###
3 Abs ###

Day 2 % Reps Sets Weight

1 Squat 50% 3 1 113 ###
 60% 2 2 135 ###
70% 1 3 158 ###
2 Bench press 50% 3 1 65 ###
60% 3 1 78 ###
70% 2 3 91 ###
3 Abs ###

Competition / Test 50-59

Squat 10 1350
Bench press 25 2061
Deadlift 12 1800
Total 47 5211

###

#32v2 ###
 DateTraining Cycle Block Squat Bench Deadlift Total
2017-03
2017-04 1
37v2
31
225
225
130
130
240
240
595
595
Pr
2017-05 32v2 225 130 240 595 800
2017-06 37v2 236 137 252 625
2 31
700
2017-07 236 137 252 625
2017-08 32v2 236 137 252 625 600
37v2
2017-09 248 144 265 657 500
2017-10 3 31 248 144 265 657
400

Kilos
2017-11 32v2 248 144 265 657
2017-12 37v2 260 151 278 689 300
4 31
2018-01 260 151 278 689 200
2018-02 32v2 260 151 278 689
37v2
100
2018-03 273 159 292 724
2018-04 5 31 273 159 292 724 0
5 6 7 9
2018-05 32v2 273 159 292 724 79 85 91 97
42 42 42 42
2018-06 37v2 287 167 307 761
2018-07 6 31 287 167 307 761
2018-08 32v2 287 167 307 761
 Progress Predictions
800
700
600 Squat
Bench
500 Linear (Bench)
400 Deadlift
Linear (Deadlift)
300
Total
200 Linear (Total)
Training Cycle
100
0
5 6 7 9 0 1 0 1 2
79 85 91 97 04 10 16 22 28
42 42 42 42 43 43 43 43 43
Date
Wt. Class 52 56 60 67 75 82 90 100 110 125 125+
ELITE 410 446 480 525 589 633 667 704 729 750 784
MASTER 386 410 442 493 540 580 614 670 679 689 723
CLASS 1 340 367 395 444 484 521 548 580 599 616 644
CLASS 2 300 323 348 389 425 459 484 510 527 544 567
CLASS 3 259 283 304 342 372 400 423 446 461 474 493
CLASS 4 228 246 266 298 323 348 367 387 404 415 431
Source Data...

Colour scheme cant be changed dynamically as format conditions only take static numbers...