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SHEIKO
3-Day Advanced High Kilos
Load
BW 100

Squat 100 100

Bench 100 100
Deadlift 100 100

Total 300 300

Video Training Log

 90+

NL
Avg %
Preparatory Period (#37) Squa
180
350 0.24
160
300 0.235

Average Weight (% of Total)

140
0.23
250 120
Number of Lifts

0.225
200 100
0.22
80
150
0.215
60
100
0.21
40
50 0.205
20

0 0.2 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2

Number of Lifts (NL) Volume Intensity Loading Type

#37 Squat Bench Dead NL Squat Bench Dead Total Avg Weight Avg % Squat Bench Dead %
Wk1 77 136 65 278 5055 8495 4430 17980 65 21.6% 66% 62% 68% 50-59
Wk2 81 104 57 242 5660 6800 3785 16245 67 22.4% 70% 65% 66% 60-69
Wk3 99 144 63 306 6850 9510 4480 20840 68 22.7% 69% 66% 71% 70-79
Wk4 68 108 26 202 4890 7435 1850 14175 70 23.4% 72% 69% 71% 80-89
Month 325 492 211 1028 22455 32240 14545 69240 67 22.5% 69% 66% 69% 90+
NL

NL
Avg % Squa
Preparatory Period (#31)
180
350 0.24
160
300
140
e Weight (% of Total)

0.235
250 120
Number of Lifts

0.23 100
200
80
150
0.225
60
 350 0.24
160
300
140

Average Weight (% of Total)

0.235
250 120

Number of Lifts
0.23 100
200
80
150
0.225
60
100
40
0.22
50
20

0 0.215 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2

Number of Lifts (NL) Volume Intensity Loading Type

#30 Squat Bench Dead NL Squat Bench Dead Total Avg Weight Avg % Squat Bench Dead %
Wk1 95 163 51 309 6520 10800 3580 20900 68 22.5% 69% 66% 70% 50-59
Wk2 77 88 46 211 5240 6035 3080 14355 68 22.7% 68% 69% 67% 60-69
Wk3 80 201 42 323 5560 13435 3040 22035 68 22.7% 70% 67% 72% 70-79
Wk4 76 83 18 177 5330 5870 1250 12450 70 23.4% 70% 71% 69% 80-89
Month 328 535 157 1020 22650 36140 10950 69740 68 22.5% 69% 68% 70% 90+
NL

NL
Avg % Squa
Competition Period (#32)
180
350 0.24
160
0.235
300
140
Average Weight (% of Total)
0.23
250 0.225 120
Number of Lifts

0.22 100
200
0.215
80
150
0.21
60
100 0.205
40
0.2
50
0.195 20

0 0.19 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2
 Number of Lifts (NL) Volume Intensity Loading Type

#32 Squat Bench Dead NL Squat Bench Dead Total Avg Weight Avg % Squat Bench Dead %
Wk1 36 60 13 109 2440 4165 920 7525 69 23.0% 68% 69% 71% 50-59
Wk2 68 94 42 204 4840 6760 2870 14470 71 23.6% 71% 72% 68% 60-69
Wk3 41 63 25 129 2790 4385 1680 8855 69 22.9% 68% 70% 67% 70-79
Wk4 15 32 15 62 930 2020 950 3900 63 21.0% 62% 63% 63% 80-89
Month 160 249 95 504 11000 17330 6420 34750 69 23.0% 69% 70% 68% 90+
NL
 80-89 70-79 60-69 50-59 %

Squat #37 Bench #37 Deadlift #37

180 180 180
160 160 160
140 140 140
120 120 120
100 100 100
80 80 80
60 60 60
40 40 40
20 20 20
0 0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Loading Type

Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3
10 9 10 10 39 50-59 36 26 31 15 108 50-59 5 8 4
21 12 13 8 54 60-69 63 24 48 13 148 60-69 10 12 9
46 42 61 12 161 70-79 37 45 36 68 186 70-79 30 37 34
0 18 15 38 71 80-89 0 14 29 12 55 80-89 20 0 16
0 0 0 0 0 90+ 0 0 0 0 0 90+ 0 0 0
77 81 99 68 325 NL 136 109 144 108 497 NL 65 57 63

Squat #31 Bench #31 Deadlift #31

180 180 180

160 160 160

140 140 140

120 120 120

100 100 100

80 80 80

60 60 60
160 160 160

140 140 140

120 120 120

100 100 100

80 80 80

60 60 60

40 40 40

20 20 20

0 0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Loading Type

Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3
10 10 10 10 40 50-59 37 18 47 14 116 50-59 4 8 4
24 33 8 8 73 60-69 54 14 32 12 112 60-69 13 24 8
49 12 41 32 134 70-79 36 43 79 32 190 70-79 20 6 10
12 22 21 23 78 80-89 36 10 43 22 111 80-89 6 8 14
0 0 0 3 3 90+ 0 0 0 0 0 90+ 8 0 0
95 77 80 76 328 NL 163 85 201 80 529 NL 51 46 36

Squat #32 Bench #32 Deadlift #32

180 180 180

160 160 160

140 140 140

120 120 120

100 100 100

80 80 80

60 60 60

40 40 40

20 20 20

0 0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4
Loading Type

Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3
6 6 6 3 21 50-59 9 9 9 6 33 50-59 3 6 3
9 12 9 6 36 60-69 12 9 9 12 42 60-69 2 12 6
16 24 16 6 62 70-79 34 34 26 14 108 70-79 4 9 16
2 26 10 0 38 80-89 2 42 19 0 63 80-89 1 15 0
3 0 0 0 3 90+ 3 0 0 0 3 90+ 3 0 0
36 68 41 15 160 NL 60 94 63 32 249 NL 13 42 25
 Squat Bench Deadlift

Deadlift #37 Lift Distribution

#37
1.2

0.8

0.6

0.4

0.2

0
Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Loading Focus

Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4 Month

4 21 Squat 28% 33% 32% 34% 31%
4 35 Bench 49% 44% 47% 53% 48%
6 107 Dead 23% 23% 21% 13% 20%
12 48
0 0
26 211

Deadlift #31 Lift Distribution

#31
1.2

0.8

0.6

0.4
 1.2

0.8

0.6

0.4

0.2

0
Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Loading Focus

Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4 Month

3 19 Squat 31% 37% 25% 44% 33%
3 48 Bench 53% 41% 63% 47% 53%
6 42 Dead 17% 22% 11% 9% 15%
4 32
0 8
16 149

Deadlift #32 Lift Distribution

#32
1.2

0.8

0.6

0.4

0.2

0
Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4
 Loading Focus

Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4 Month

3 15 Squat 33% 33% 32% 24% 32%
4 24 Bench 55% 46% 49% 52% 49%
8 37 Dead 12% 21% 19% 24% 19%
0 16
0 3
15 95
 #37 NL Volume

Squat 325 22455

Bench press 492 32240
Deadlift 211 14545
Total 1028 69240

Week 1
squat
Day 1 % Reps Sets Weight r
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 ###
3 Bench press 60% 6 2 60 ###
65% 6 4 65 ###
4 DB Fly 10 5
5 Weighted Back Extensions 8 5

Day 3 % Reps Sets Weight r

1 Deadlift 50% 5 1 50 ###
60% 5 2 60 ###
70% 4 2 70 ###
75% 3 4 75 ###
2 Incline Press 4 6
3 Dips 5 5
4 Deadlift from boxes 60% 5 2 60 ###
70% 4 2 70 ###
80% 3 4 80 ###
4 Split Squats 12 3
6 Plank Holds w\ 10kg 1min 3

Day 5 % Reps Sets Weight r

1 Squat 50% 5 1 50 ###
60% 4 2 60 ###
 70% 3 2 70 ###
2 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 ###
3 Squat 60% 3 1 60 ###
75% 3 5 75 ###
4 Pull ups
5 Dip
6 Abs

Squat 77 5055
Bench press 136 8495
Deadlift 65 4430
Total 278 17980
###

Week 2
squat
Day 1 % Reps Sets Weight r
1 Squat 50% 5 1 50 ###
60% 4 2 60 ###
70% 3 2 70 ###
80% 2 5 80 ###
75% 3 4 75 ###
2 Bench press 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 2 5 80 ###
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 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 Deadlift 50% 4 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
75% 3 5 75 ###
4 Pull up @ BW 8 6
5 Abs wheel roll-outs w/ 10kg 15 3

Day 5 % Reps Sets Weight r

1 Squat 50% 4 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
75% 3 6 75 ###
75% 2 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% 1 2 75 ###
70% 3 1 70 ###
60% 5 1 60 ###
50% 5 1 50 ###
3 Pullup @ BW 8 6
4 Back Extensions w/ 10kg 20 3
5 Plank holds 1mins 3

Squat 81 5660
Bench press 104 6800
Deadlift 57 3785
Total 242 16245
###

Week 3
squat
Day 1 % Reps Sets Weight r
1 Squat 50% 5 1 50 ###
 60% 4 2 60 ###
70% 3 2 70 ###
80% 3 5 80 ###
70% 5 5 70 ###
2 Bench press 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 3 5 80 ###
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 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 Deadlift from boxes 60% 5 1 60 ###
70% 5 2 70 ###
80% 4 4 80 ###
4 Pull ups 8 3
5

Day 3 % Reps Sets Weight r

1 Bench press 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 2 5 80 ###
65% 6 4 65 ###
2 Squat 50% 5 1 50 ###
60% 5 1 60 ###
70% 5 2 70 ###
 75% 4 5 75 ###
3 Back Extensions
4 Abs

Squat 99 6850
Bench press 144 9510
Deadlift 63 4480
Total 306 20840
###

Week 4
squat
Day 1 % Reps Sets Weight r
1 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 3 2 80 ###
85% 2 3 85 ###
80% 2 4 80 ###
2 Bench press 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
75% 3 5 75 ###
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 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 3 2 80 ###
85% 2 3 85 ###
75% 4 4 75 ###
2 Deadlift 50% 4 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 3 2 80 ###
85% 2 3 85 ###
5 Lunge 5 5
4 Abs
 Day 5 % Reps Sets Weight r
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 ###
4 Dip
5 Back Extensions
6 Abs

Squat 68 4890
Bench press 108 7435
Deadlift 26 1850
Total 202 14175
###

###

#37
 #31 NL Volume

Squat 328 22650

Bench press 535 36140
Deadlift 157 10950
Total 1020 69740

Week 1
squat
Day 1 % Reps Sets Weight r
1 Bench press 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 3 2 80 ###
85% 2 4 85 ###
65% 6 4 65 ###
3 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 2 1 70 ###
70% 4 1 70 ###
70% 6 1 70 ###
70% 7 1 70 ###
70% 5 1 70 ###
70% 3 1 70 ###
65% 4 4 65 ###
4 Back Extensions w/ 10kg 10 3
5 Ab wheel roll-outs 15 3

Day 3 % Reps Sets Weight r

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% 4 1 60 ###
70% 4 2 70 ###
75% 3 2 75 ###
80% 2 2 80 ###
85% 1 2 85 ###
 80% 2 2 80 ###
75% 3 2 75 ###
70% 4 1 70 ###
65% 6 1 65 ###
60% 8 1 60 ###
55% 10 1 55 ###
50% 12 1 50 ###
3 Deadlift from boxes 60% 5 1 60 ###
70% 4 1 70 ###
80% 3 2 80 ###
90% 2 4 90 ###
4 Dip @ BW 10 3
5 Pull ups @ BW 8 3
6 Planks w/ 10kg

Day 5 % Reps Sets Weight r

1 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 3 2 80 ###
85% 2 3 85 ###
75% 4 4 75 ###
2 Bench press 50% 5 1 50 ###
60% 4 2 60 ###
70% 3 2 70 ###
80% 2 6 80 ###
4 Dip
5 Back 27
6 Abs

Squat 95 6520
Bench press 163 6520
Deadlift 51 3580
Total 309 16620
###

Week 2
squat
Day 1 % Reps Sets Weight r
1 Squat 50% 5 1 50 ###
60% 4 1 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 2 80 ###
90% 1 3 90 ###
75% 5 4 75 ###
4 Push up
5 Back Extensions
6 Abs

Day 3 % Reps Sets Weight r

1 Deficit Deadlift 50% 4 1 50 ###
60% 3 2 60 ###
65% 3 4 65 ###
2 Bench press 50% 6 1 50 ###
60% 5 1 60 ###
70% 4 2 70 ###
75% 3 2 75 ###
80% 2 2 80 ###
85% 1 2 85 ###
75% 3 1 75 ###
65% 5 1 65 ###
55% 7 1 55 ###
4 Deadlift 55% 4 1 55 ###
65% 3 2 65 ###
75% 3 2 75 ###
85% 2 4 85 ###
5 Lunge 5 5
6 Abs

Day 5 % Reps Sets Weight r

1 Squat 50% 5 1 50 ###
60% 5 1 60 ###
70% 3 2 70 ###
80% 2 2 80 ###
85% 2 4 85 ###
65% 6 4 65 ###
3 Pressaccessory
5 Back Extensions
6 Abs
 Squat 77 5240
Bench press 88 6035
Deadlift 46 3080
Total 211 14355
###

Week 3
squat
Day 1 % Reps Sets Weight r
1 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 5 1 70 ###
70% 8 1 70 ###
70% 3 1 70 ###
70% 6 1 70 ###
70% 2 1 70 ###
70% 7 1 70 ###
70% 4 1 70 ###
2 Bench press 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 3 5 80 ###
70% 5 5 70 ###
4 Back Extensions
5 Abs

Day 3 % Reps Sets Weight r

1 Deadlift up to knees 50% 4 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 2 4 80 ###
2 Bench press 50% 8 1 50 ###
55% 7 1 55 ###
60% 6 1 60 ###
65% 5 1 65 ###
70% 4 1 70 ###
75% 3 2 75 ###
80% 2 2 80 ###
85% 1 2 85 ###
80% 2 2 80 ###
 75% 3 1 75 ###
70% 4 1 70 ###
65% 6 1 65 ###
60% 7 1 60 ###
55% 10 1 55 ###
50% 12 1 50 ###
3 Deadlift from boxes 60% 4 1 60 ###
70% 4 1 70 ###
80% 3 2 80 ###
90% 2 3 90 ###
4 Lunge 5 5
5 Abs

Day 5 % Reps Sets Weight r

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

70% 5 5 70 ###
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 ###
4 Back 33
5 Abs

Squat 80 5560
Bench press 201 13435
Deadlift 42 3040
Total 323 22035
###

Week 4
squat
Day 1 % Reps Sets Weight r
1 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 2 2 80 ###
 90% 1 3 90 ###
80% 2 2 80 ###
2 Bench press 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 3 2 80 ###
85% 2 4 85 ###
4 Dip
4 Back Extensions 21
5 Abs

Day 3 % Reps Sets Weight r

1 Bench press 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 2 2 80 ###
90% 1 3 90 ###
80% 2 2 80 ###
2 Deadlift 50% 3 1 50 ###
60% 3 1 60 ###
70% 3 2 70 ###
80% 2 2 80 ###
90% 1 2 90 ###
4 Lunge 5 5
5 Abs

Day 5 % Reps Sets Weight r

1 Squat 50% 5 1 50 ###
60% 4 1 60 ###
70% 3 2 70 ###
80% 3 5 80 ###
70% 5 4 70 ###
2 Bench press 55% 4 1 55 ###
65% 4 1 65 ###
75% 4 5 75 ###
4 Dip
5 Back Extensions
6 Abs

Squat 76 5330
Bench press 83 5870
Deadlift 18 1250
Total 177 12450 50-59
 ###

###

#31
 #32 NL Volume

Squat 160 11000

Bench press 249 17330
Deadlift 95 6420
Total 504 34750

Week 1
squat
Day 1 % Reps Sets Weight r
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

Day 2 % Reps Sets Weight r

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 1-3 100-105 ###
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 1-3 100-105 ###

Day 3 % Reps Sets Weight r

1 Deadlift 50% 3 1 50 ###
60% 2 1 60 ###
70% 2 2 70 ###
 80% 1 1 80 ###
90% 1 1 90 ###
100%-105% 1 1-3 100-105 ###
2 Bench press 55% 3 1 55 ###
65% 3 2 65 ###
75% 3 6 75 ###
4 Back Extensions
5 Abs

Squat 36 2440
Bench press 60 4165
Deadlift 13 920
Total 109 7525
###

Week 2
squat
Day 1 % Reps Sets Weight r
1 Squat 50% 3 1 50 ###
60% 3 2 60 ###
70% 3 2 70 ###
80% 2 4 80 ###
75% 3 4 75 ###
2 Bench press 50% 3 1 50 ###
60% 3 1 60 ###
70% 3 2 70 ###
80% 3 5 80 ###
3 Abs

Day 2 % Reps Sets Weight r

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 ###
4 Deadlift 50% 3 1 50 ###
60% 2 2 60 ###
 70% 3 2 70 ###
80% 3 5 80 ###
5 Abs

Day 3 % Reps Sets Weight r

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

Squat 68 4840
Bench press 94 6760
Deadlift 42 2870
Total 110 14470
###

Week 3
squat
Day 1 % Reps Sets Weight r
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 Back Extensions
4 Abs

Day 2 % Reps Sets Weight r

1 Bench press 50% 3 1 50 ###
60% 3 1 60 ###
 70% 3 2 70 ###
80% 2 5 80 ###
2 Deadlift 50% 3 1 50 ###
60% 3 2 60 ###
70% 3 2 70 ###
75% 2 5 75 ###
3 Back Extensions
4 Abs

Day 3 % Reps Sets Weight r

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

Squat 41 2790
Bench press 63 4385
Deadlift 25 1680
Total 129 8855
###

Week 4
squat
Day 1 % Reps Sets Weight r
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

Day 2 % Reps Sets Weight r

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 ###
3 Abs

Competition / Test r

Squat 15 930
Bench press 32 2020
Deadlift 15 950
Total 62 3900
###

###

#32
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...