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SHEIKO Kilos
3-Day Advanced Low Load

bw 100 Enter Training Maxes:

Squat 225 225
Bench 130 130
Deadlift 265 265
620
Total 620
Completion: 0% Mark (✔) sessions on column 'G' to keep track of progress

Video Training Log

Q: How should I use this training program?

A: If you've never used a Sheiko program before, first get youself

acquainted with this style of training by running through the
program once as is. After that you can modify it to fit your
specific needs.

Q: How do I modify the program without messing it up?

A: The most convenient way to make this program fit your specific
needs is to make exercise substitutions and preserve the overall
structure. Your best bet is to make a substitution that serves a
If you highbar
similar purpose.squat, substitue all "squats" with highbar.
Then substitue "highbar/lowbar" sets with "front squats".

Q: Can I do the double sessions as one long session instead?

A: You can. But just be aware that doing so will shift the emphasis
towards metabolic stress (growth) and decrease the emphasis
on technique development. If that is what you need to make
progress then go for it.
Q: Can I run this program with inflated maxes?

A: You can. If you do hopefully you have good techniqe because

higher intensity usually leads to form breakdown. If that
happens you'll wind up practicing bad technique with greater
Iflated maxes
frequency andcan
alsohowever
increasehelp breaking
the risk plateaus.
of injury.

Q: Can I change the accessory work?

A: The programs focus on the main lifts. Any additional work is

bonus effort. These should be customised to the individual
athlete. It is important however to focus of effectiveness and do
All
not proposed accessory
exhaust motor work
muscles so can
theyalso
canbe skipped
recover forifthe
necessary
next
at times.

Q: Do I need to pause all presses?

A: It is recommended to pause the first rep of each set to develop

good habbits and raw strength.

Q: There is abdominal work every day, can I skip this?

A: It is purely advisory to do abdominal stabilisation following

every heavy lifting. It can be replaced with any other accessory
or skipped if necessary.
 90+ 80-89 70-79 60-69 50-59 % Squat Bench Deadlift

NL
Avg % Squat #29v2 Deadlift #29v2 Lift Distribution
Preparatory Period (#29v2) 180
Bench #29v2
#29v2
180 180
350 0.24 1.2
160
160 160
300 140
140 1

Average Weight (% of Total)

0.19 140
250 120
120 120
0.8
Number of Lifts

0.14 100
200 100 100
80 0.6
80 80
150
0.09 60
60 60 0.4
100
40
0.04 40 40
0.2
50 20
20 20
0 -0.01 0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 0 0 Wk1 Wk2 Wk3 Wk4
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

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

#29v2 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 66 90 51 207 9799 7716 9540 27054 131 21.1% 66% 66% 71% 50-59 10 15 14 15 54 50-59 42 21 16 15 94 50-59 5 4 4 5 18 Squat 30% 42% 42% 41% 38%
Wk2 82 106 37 225 11970 8769 6943 27682 123 19.8% 65% 64% 71% 60-69 14 20 13 23 70 60-69 41 18 37 37 133 60-69 5 8 4 4 21 Bench 53% 35% 42% 45% 44%
Wk3 68 91 33 192 10643 8359 6042 25044 130 21.0% 70% 71% 69% 70-79 42 21 33 12 108 70-79 34 25 10 34 103 70-79 16 31 7 6 60 Dead 17% 23% 16% 14% 18%
Wk4 77 122 22 221 11543 10712 4293 26548 120 19.4% 67% 68% 74% 80-89 0 20 8 27 55 80-89 0 0 0 0 0 80-89 12 0 7 12 31
Month 293 409 143 845 43954 35555 26818 ### 126 20.3% 67% 67% 71% 90+ 0 0 0 0 0 90+ 0 0 5 0 5 90+ 0 0 3 0 3
NL 66 76 68 77 287 NL 117 64 68 86 335 NL 38 43 25 27 133

NL
Avg % Squat #37v2 Bench #37v2 Deadlift #37v2 Lift Distribution
Preparatory Period (#37v2) #37v2
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

200
0.14 100 100 100
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

#37v2 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 7129 25776 119 19.2% 67% 62% 71% 50-59 10 9 10 10 39 50-59 42 21 16 15 94 50-59 5 4 4 5 18 Squat 29% 36% 42% 35% 35%
Wk2 60 80 43 183 9596 6962 7712 24269 133 21.4% 71% 67% 68% 60-69 9 8 9 8 34 60-69 41 18 37 37 133 60-69 5 8 4 4 21 Bench 54% 38% 43% 49% 47%
Wk3 67 102 25 194 10350 9074 4774 24198 125 20.1% 69% 68% 72% 70-79 43 21 28 12 104 70-79 34 25 10 34 103 70-79 16 31 7 6 60 Dead 18% 26% 16% 16% 19%
Wk4 61 98 27 186 9900 8580 5035 23515 126 20.4% 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 250 397 133 780 39128 33982 24649 97759 125 20.2% 70% 66% 70% 90+ 0 0 0 0 0 90+ 0 0 5 0 5 90+ 0 0 3 0 3
NL 62 60 67 61 250 NL 117 64 68 86 335 NL 38 43 25 27 133

NL
Avg % Squat #31v2 Bench #31v2 Deadlift #31v2 Lift Distribution
Preparatory Period (#31v2) #31v2
180 180 180
350 0.24 1.2
160 160 160
300 0.23 140 140 140 1

Average Weight (% of Total)

250 120 120 120
0.22 0.8
Number of Lifts

200 100 100 100

0.21 0.6
80 80 80
150
0.2 60 60 60
0.4
100
40 40 40
50 0.19 0.2
20 20 20

0 0.18 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

#31v2 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 82 35 181 10035 7371 6519 23925 132 21.3% 70% 69% 70% 50-59 10 10 10 10 40 50-59 15 15 15 15 60 50-59 4 10 5 5 24 Squat 42% 35% 42% 45% 41%
Wk2 51 75 33 159 8033 6695 5777 20505 129 20.8% 70% 69% 66% 60-69 8 9 8 8 33 60-69 16 12 12 12 52 60-69 9 8 7 4 28 Bench 34% 42% 36% 40% 38%
Wk3 55 80 35 170 8303 7280 6678 22261 131 21.1% 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 23% 23% 22% 15% 21%
Wk4 50 64 19 133 7920 5694 3405 17019 128 20.6% 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 220 301 122 643 34290 27040 22379 83709 130 21.3% 69% 69% 69% 90+ 0 0 0 0 0 90+ 0 0 0 0 0 90+ 3 0 0 0 3
NL 64 51 55 50 220 NL 52 61 48 45 206 NL 35 33 29 17 114

NL
Avg % Squat #32v2 Bench #32v2 Deadlift #32v2 Lift Distribution
Competition Period (#32v2) #32v2
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
 0.19 1

Average Weight (% of Tot

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

#32v2 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 2067 10763 125 20.2% 68% 69% 71% 50-59 6 6 6 3 21 50-59 9 9 9 6 33 50-59 3 6 3 3 15 Squat 38% 50% 31% 21% 38%
Wk2 62 52 35 149 10103 4726 6387 21215 142 23.0% 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 51% 22% 40% 53% 38%
Wk3 28 50 25 103 4219 4433 4452 13104 127 20.5% 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 12% 28% 28% 26% 24%
Wk4 10 25 12 47 1350 2061 1988 5398 115 18.5% 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 14893 50479 131 21.1% 69% 68% 68% 90+ 1 0 0 0 1 90+ 0 0 0 0 0 90+ 1 0 0 0 1
NL 29 62 28 10 129 NL 39 27 36 25 127 NL 9 35 25 12 81
 #29v2 NL Volume

Squat 293 43954

Bench Press 409 35555
Deadlift 143 26818
Total 845 106327
Adjust
(percentage value will be subtracted 0%
from all sets for this month)

Week 1
✔
Day 1 % Reps Sets Weight
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 2 135
70% 6 4 158
3 Close/Wide Grip Bench Press 60% 3 1 78
70% 3 4 91
4 DB Row 10 4
+ Cluster Set (10sec rests) 4 5
AMRAP 1
5 Plank Hold w\ 10kg 45s 3

Day 3 % Reps Sets Weight

1 Deadlift up to Knees 50% 5 1 133
60% 3 1 159
70% 3 1 186
75% 3 4 199
2 Include DB Press 8 3
3 Deadlift from boxes 65% 3 4 172
75% 4 2 199
85% 2 4 225
4a DB Front Raise 12 2
4b DB Skullcrusher 12 2
4c DB Shrug 12 2
5 Walking Walking Lunge 12 4
6 Plank Hold w\ 10kg 45s 3
 Day 5 % Reps Sets Weight
1 Bench Press 50% 5 1 65
60% 5 1 78
70% 4 1 91
75% 3 2 98
80% 2 2 104
75% 3 2 98
70% 4 1 91
60% 6 1 78
50% 8 1 65
2 DB Fly 12 4
3 Squat 50% 5 1 113
60% 4 1 135
70% 3 1 158
75% 3 5 169
4 Abs

Squat 66 9799
Bench Press 90 7716
Deadlift 51 9540
Total 207 27054

Week 2

Day 1 % Reps Sets Weight

1 Squat 50% 5 1 113
60% 4 1 135
70% 3 1 158
80% 2 5 180
2 Bench Press 50% 5 1 65
60% 4 1 78
70% 3 2 91
75% 2 5 98
3 DB Fly 12 4
4 High Bar/Front Paused Squat 45% 3 2 101
55% 3 2 124
60% 2 4 135
5 Weighted Back Extension 10 3
 Day 3 % Reps Sets Weight
1 Deadlift up to Knees 50% 3 1 133
60% 3 1 159
70% 3 1 186
75% 2 4 199
2 Bench Press 50% 6 1 65
60% 6 2 78
65% 6 4 85
3 DB Fly 10 5
4 Deadlift from Boxes 70% 4 1 186
75% 4 4 199
5 WalkingWalking Lunge 12 3
6 Weighted Ab-wheel roll 15 3

Day 5 % Reps Sets Weight

1 Squat 50% 4 1 113
60% 4 1 135
70% 3 1 158
80% 2 5 180
2 Bench Press 50% 5 1 65
60% 4 1 78
70% 3 1 91
80% 2 2 104
75% 3 2 98
65% 5 2 85
55% 7 1 72
3 High/Lowbar Squat 60% 4 1 135
70% 5 3 158
4 Weighted Back Extension 10 3
5 Plank Hold 45s 3

Squat 82 11970
Bench Press 106 8769
Deadlift 37 6943
Total 225 27682

Week 3

Day 1 % Reps Sets Weight

1 Squat 55% 5 1 124
 65% 4 1 146
75% 3 1 169
85% 2 4 191
2 Bench Press 50% 5 1 65
60% 4 1 78
70% 3 2 91
80% 3 5 104
3 High/Lowbar Squat 65% 3 1 146
70% 3 1 158
75% 3 4 169
4 DB Fly 10 4
5 Weighted Plank Hold 30s 3

Day 2 % Reps Sets Weight

1 Deficit Deadlift 50% 3 1 133
60% 3 2 159
65% 3 4 172
2 Bench Press 50% 5 1 65
60% 4 1 78
70% 3 1 91
80% 2 3 104
85% 2 2 111
75% 3 2 98
3 Deadlift from boxes 70% 3 1 186
80% 3 1 212
90% 2 3 239
4 Weighted Split Squat 12 3
5 Ab-wheel roll 15 3

Day 3 % Reps Sets Weight

1 Squat 50% 5 1 113
55% 4 1 124
65% 3 2 146
75% 3 5 169
2 Bench Press 50% 5 1 65
60% 4 1 78
70% 3 2 91
80% 3 6 104
3a DB Lateral Raise 12 3
3b Tricep Pushdown 12 3
3c DB Bicep Curl 12 3
4 Weighted Back Extension 10 4
 Squat 68 10643
Bench Press 91 8359
Deadlift 33 6042
Total 192 25044

Week 4

Day 1 % Reps Sets Weight

1 Squat 50% 5 1 113
60% 4 1 135
70% 3 2 158
80% 3 4 180
2 Bench Press 50% 5 1 65
60% 4 1 78
70% 3 1 91
75% 3 4 98
3 DB Fly 10 5
4 High Bar/Front Squat 50% 5 1 113
60% 5 3 135
5 Back Extension 10 4

Day 3 % Reps Sets Weight

1 Bench Press 50% 5 1 65
60% 4 1 78
70% 3 1 91
80% 3 2 104
85% 2 3 111
2 Deadlift 50% 3 1 133
60% 3 1 159
70% 2 1 186
80% 2 1 212
85% 2 3 225
80% 2 3 212
3 Close/Wide Grip Bench Press 60% 5 1 78
70% 5 4 91
4 Weighted Split Squat 12 3
5 Abs

Day 5 % Reps Sets Weight

1 Squat 50% 5 1 113
 60% 4 1 135
70% 3 2 158
80% 3 5 180
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
70% 4 1 91
65% 6 1 85
50% 8 1 65
3 DB Press 12 3
4 Back Extension 10 4
5 Abs

Squat 77 11543
Bench Press 122 10712
Deadlift 22 4293
Total 221 26548

#29v2
Notes

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 #37v2 NL Volume

Squat 250 39128

Bench Press 397 33982
Deadlift 133 24649
Total 780 97759
Adjust
(percentage value will be subtracted 0%
from all sets for this month)

Week 1

Day 1 % Reps Sets Weight

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 DB Row 10 4
+ Cluster Set (10sec rests) 4 5
AMRAP 1
5 Ab-wheel roll 15 3

Day 3 % Reps Sets Weight

1 Deadlift 50% 5 1 133
60% 5 1 159
70% 4 1 186
75% 3 4 199
2 Deadlift
from boxes 80% 3 4 212
3 Over-Head Press 5 5
4 Weighted Split Squat 12 3
5a DB Lateral Raise 12 3
5b Tricep Pushdown 12 3
5c DB Bicep Curl 12 3
6 Sit Up 20 2
 Day 5 % Reps Sets Weight
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 Up 6 5
AMRAP 1
3a Push Up 8 5
AMRAP 1
4 Plank Hold 30s 3

Squat 62 9281
Bench Press 117 9367
Deadlift 38 7129
Total 217 25776

Week 2

Day 1 % Reps Sets Weight

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 (moderate pace) 2min 3
4 Sit Ups 20 2

Day 3 % Reps Sets Weight

1 Deadlift up to Knees 50% 4 1 133
60% 4 1 159
70% 4 4 186
2 Bench Press 55% 5 1 72
65% 4 1 85
75% 3 4 98
3 Deadlift 60% 4 1 159
70% 3 1 186
75% 3 4 199
4 Weighted Split Squat 12 3
5 Weighted Ab-wheel roll 15 3

Day 5 % Reps Sets Weight

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 DB Row 10 4
4 Weighted Back Extension 12 3
5 Plank Hold 45ss 3

Squat 60 9596
Bench Press 80 6962
Deadlift 43 7712
Total 183 24269
 Week 3

Day 1 % Reps Sets Weight

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 Pull Up 6 5
4a DB Front Raise 12 2
4b DB Skullcrusher 12 2
4c DB Shrug 12 2
5 Weighted Plank Hold

Day 2 % Reps Sets Weight

1 Deadlift up to Knees 50% 4 1 133
65% 2 2 172
70% 1 4 186
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 70% 3 1 186
80% 3 1 212
85% 2 2 226
90% 1 3 239
4 Weighted Split Squat 12 3
5 Weighted Ab-wheel roll

Day 3 % Reps Sets Weight

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
4 Back Extension 12 4
5 Sit Up 20 2

Squat 67 10350
Bench Press 102 9074
Deadlift 25 4774
Total 194 24198

Week 4

Day 1 % Reps Sets Weight

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
3 Dip 8 3
4 Back Extension 12 3
5 Ab wheel roll-outs w/ 10kg 15 3

Day 3 % Reps Sets Weight

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 1 133
60% 4 1 159
70% 3 2 186
80% 3 2 212
 85% 2 3 225
3 Walking Lunge 12 4
4 Abs

Day 5 % Reps Sets Weight

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
3a DB Front Raise 12 2
3b DB Skullcrusher 12 2
3c DB Shrug 12 2
4 Weighted Back Extension 12 3
5 Weighted Plank Hold 30s 3

Squat 61 9900
Bench Press 98 8580
Deadlift 27 5035
Total 186 23515

#37v2
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 #31v2 NL Volume

Squat 220 34290

Bench Press 301 27040
Deadlift 122 22379
Total 643 83709
Adjust
(percentage value will be subtracted 0%
from all sets for this month)

Week 1

Day 1 % 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% 2 1 158
70% 4 1 158
70% 6 1 158
70% 7 1 158
70% 5 1 158
70% 3 1 158
3 Close/Wide Grip Bench Press 65% 4 1 85
75% 3 4 98
4 Back Extension 10 4
5 Ab wheel roll-outs 15 3

Day 3 % Reps Sets Weight

1 Deadlift 50% 4 1 133
60% 4 1 159
70% 3 1 186
80% 2 4 212
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 1 159
70% 4 1 186
80% 2 2 212
90% 1 3 239
4a Dip 10 3
4b Pull Up 8 3
5 Weighted Plank Hold 30s 3

Day 5 % Reps Sets Weight

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 DB Press 10 4
5 DB Row 10 4
6 Sit Up 20 2

Squat 64 10035
Bench Press 82 10035
Deadlift 35 6519
Total 181 26589

Week 2

Day 1 % Reps Sets Weight

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
3 Push Up 10 3
4 Back Extension 10 4
5 Ab wheel roll-outs 15 3

Day 3 % Reps Sets Weight

1 Deadlift up to Knees 50% 5 1 133
60% 4 1 159
70% 2 3 186
2 Bench Press 50% 5 1 65
60% 4 1 78
70% 3 1 91
75% 4 4 98
3 Deadlift 55% 5 1 146
65% 4 1 172
75% 3 1 199
85% 2 3 225
4 Walking Lunge 12 4
5 Abs

Day 5 % Reps Sets Weight

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 DB Press 12 3
4 Box Deadlifts 43% 10 4 113
5 Plank Hold 45s 3

Squat 51 8033
Bench Press 75 6695
Deadlift 33 5777
Total 159 20505

Week 3

Day 1 % Reps Sets Weight

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 BackExtension 10 3
5 Ab-wheel roll 15 3

Day 3 % Reps Sets Weight

1 Deadlift up to Knees 50% 5 1 133
60% 4 1 159
70% 3 1 186
80% 2 4 212
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 1 159
70% 3 1 186
80% 3 1 212
90% 2 2 239
95% 1 2 252
4 Weighted Split Squat 12 3
5 Sit Up 20 2

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 DB Row 10 4
+ Cluster Set (10sec rests) 4 5
AMRAP 1
5 DB Skullcrusher 12 3
6 Plank Hold 40s 3

Squat 55 8303
Bench Press 80 7280
Deadlift 35 6678
Total 170 22261

Week 4

Day 1 % Reps Sets Weight

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
3a DB Front Raise 12 2
3b DB Skullcrusher 12 2
3c DB Shrug 12 2
4 Back Extension 10 4
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 1 133
60% 4 1 159
 70% 3 1 186
80% 2 2 212
85% 1 1 225
90% 1 2 239
3 Walking Lunge 12 4
4 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
3 Box Deadlifts 40% 10 3 106
4a DBCurl 12 3
4b DBSkullcrusher 12 3
5 Abs

Squat 50 7920
Bench Press 64 5694
Deadlift 19 3405
Total 133 17019

#31v2
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 #32v2 NL Volume

Squat 131 20441

Bench Press 171 15145
Deadlift 83 14893
Total 385 50479
Adjust
(percentage value will be subtracted 0%
from all sets for this month)

Week 1

Day 1 % Reps Sets Weight

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 Plank Hold 30s 3

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 1-2 225-237.5
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 1-2 130-137.5

Day 3 % Reps Sets Weight

1 Deadlift 50% 3 1 133
60% 2 1 159
70% 2 1 186
 80% 1 1 212
90% 1 1 239
100%-105% 1 2-3 265-277.5
2 Bench Press 55% 3 1 72
65% 3 1 85
75% 2 4 98
4 BackExtension 10 3
5 Ab-wheel roll 15 3

Squat 31 4770
Bench Press 44 3926
Deadlift 11 2067
Total 0 10763

Week 2

Day 1 % Reps Sets Weight

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 Weighted Plank Hold 30s 3

Day 2 % Reps Sets Weight

1 Deadlift up to Knees 50% 3 1 133
60% 2 1 159
65% 2 1 172
70% 1 3 186
2 Bench Press 50% 3 1 65
60% 3 1 78
70% 3 1 91
80% 2 2 104
85% 1 3 111
3 Deadlift 50% 3 1 133
60% 2 2 159
 70% 1 3 186
80% 3 5 212
4 Weighted Split Squat 12 3

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
3 Box Deadlifts 45% 10 3 119
4 Sit Up 20 2

Squat 62 10103
Bench Press 52 4726
Deadlift 35 6387
Total 97 21215

Week 3

Day 1 % Reps Sets Weight

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 BackExtension
4 Ab-wheel roll 15 3

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 1 133
60% 3 2 159
70% 3 2 186
75% 2 5 199
3 Box Deadlifts 38% 10 4 99
4 Weighted Split Squat 12 3

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 DB Row 10 4
4 Plank Hold 45s 3

Squat 28 4219
Bench Press 50 4433
Deadlift 25 4452
Total 103 13104

Week 4

Day 1 % Reps Sets Weight

1 Bench Press 50% 3 1 65
60% 3 1 78
70% 2 2 91
75% 1 3 98
2 Deadlift 50% 3 1 133
60% 3 1 159
70% 2 3 186
3 Wheighted Ab-wheel Roll 12 3

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 Plank Hold 45s 3

Competition / Test

Squat 10 1350
Bench Press 25 2061
Deadlift 12 1988
Total 47 5398

#32v2
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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...