MaxEnter your maxes here:Made by ChaseT 2008.05.09Squat100Bench100Deadlift100

Volume CalcsVolume Calculations

#37v2#31#32v2Zones%Monthly NLMonthly %Monthly NLMonthly %Monthly NLMonthly %150-5917020.6%12518.8%7218.5%260-6922126.8%12018.0%8020.5%370-7926131.7%20530.8%12933.1%Zones%480-8916920.5%20530.8%9925.4%150-59590+30.4%111.7%102.6%260-69NL824100.0%666100.0%390100.0%370-79480-89590+

Overall SummaryThese graphs show the type of loadingThese graphs show the focus of the loading

SquatBenchDeadlift#37v2SquatBenchDeadNLSquatBenchDeadAvg Wt.SquatBenchDead%Week 1Week 2Week 3Week 4Month%Week 1Week 2Week 3Week 4Month%Week 1Week 2Week 3Week 4Month% of LiftsWeek 1Week 2Week 3Week 4Month16212939230412579852790149006566.5%61.9%71.5%50-59101315135150-594221202010350-59363416Squat27.0%35.3%35.4%33.3%32.5%2658039184451553552610124806869.5%66.9%66.9%60-6991113114460-695318414215460-69667423Bench56.1%43.5%52.2%53.7%51.7%37410926209495073501860141606866.9%67.4%71.5%70-794321261210270-79342593410270-7918276657Deadlift17.0%21.2%12.4%12.9%15.8%46710826201473071901850137706970.6%66.6%71.2%80-8902020317180-8901639126780-8912071231Total26842613082418320278809110553106768.4%65.4%70.1%90+0000090+0000090+00303NL62657467268NL12980109108426NL39392626130Avg. Int. 66.5%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%71.5%71.2%70.1%

SquatBenchDeadlift#31SquatBenchDeadNLSquatBenchDeadAvg Wt.SquatBenchDead%Week 1Week 2Week 3Week 4Month%Week 1Week 2Week 3Week 4Month%Week 1Week 2Week 3Week 4Month% of LiftsWeek 1Week 2Week 3Week 4Month1798430193536057702160132906967.8%68.7%72.0%50-59131010104350-59181619146750-59363315Squat40.9%31.4%37.3%38.8%37.2%2508227159351056001845109556970.2%68.3%68.3%60-69178984260-69151416125760-69666321Bench43.5%51.6%47.6%48.8%47.6%3698832189466060802360131006967.5%69.1%73.8%70-793363868370-79213821189870-79696324Deadlift15.5%17.0%15.1%12.4%15.2%450631612935204325112589707070.4%68.7%70.3%80-89162612268080-89301430179180-8912611534Total24831710567017050217757490463156968.8%68.7%71.3%90+0000090+0022490+30227NL79506950248NL84828863317NL30272816101Avg. Int. 67.8%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%73.8%70.3%71.3%

SquatBenchDeadlift#32v2SquatBenchDeadNLSquatBenchDeadAvg Wt.SquatBenchDead%Week 1Week 2Week 3Week 4Month%Week 1Week 2Week 3Week 4Month%Week 1Week 2Week 3Week 4Month% of LiftsWeek 1Week 2Week 3Week 4Month1284712872075320084061157074.1%68.1%70.0%50-5969632450-5999963350-59363315Squat33.7%44.2%28.0%21.3%34.9%2685234154485036352340108257071.3%69.9%68.8%60-69612642860-6999963360-69376319Bench52.8%33.8%47.0%53.2%43.8%328472510018753200168067556867.0%68.1%67.2%70-791215833870-7924915136170-792616630Deadlift13.5%22.1%25.0%25.5%21.3%410251247600158575029356260.0%63.4%62.5%80-89232804280-892251404180-891150016Total134171833889400116205610266306970.1%68.0%67.6%90+4000490+3000390+30003NL30682810136NL47524725171NL1234251283Avg. Int. 74.1%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%67.2%62.5%67.6%

#37v2SheikoPrep period 1

week 1squatbenchdeadlift1 day (Monday)%repssetsweight50-5960-6970-7980-8990+50-5960-6970-7980-8990+50-5960-6970-7980-8990+1Bench press50%5150525054180060%4160424070%3170321075%35751511252Squat50%5150525055250060%5160530070%55702517503Bench press50%6150630063000060%6160636065%64652415604Chest muscles645Good morning (standing)55

3 day (Wednesday)%repssetsweight1Deadlift50%3150315033150060%3160318070%3170321075%3475129002Incline Bench press (30 degrees)50%3160%3170%343Deadlift from boxes60%3160318003312070%3170321080%3480129604Leg extension855Abs83

4 day (Friday)%repssetsweight1Bench press50%715073503119160055%6155633060%5160530065%4165426070%3270642075%2275430070%3270642065%4165426060%6160636055%8155844050%10150105002Squat50%5150525054180060%4160424070%3170321075%35751511253French press854Lat muscles855Good morning (sitting)5562412512979853927901094300425334003618120

week 2%repssetsweight1Squat50%515052505438060%4160424070%3170321080%248086402Bench press50%5150525054310060%4160424070%3170321080%2580108005Squat55%3155316533120065%3165319575%3475129003Chest muscles854Push up (legs are on the bench, 10-20 kg on the back)846Good morning (standing)55

3 day (Wednesday)%repssetsweight1Deadlift up to knees (pause = 1 sec)50%3150315033120060%3160318070%3470128402Bench press55%5155527554120065%4165426075%3475129003Deadlift50%3150315033150060%3160318070%3170321075%3475129005Leg press64

5 day (Friday)%repssetsweight1Squat50%5150525054612060%4160424070%3170321075%3175322580%3280648085%238565102Bench press50%615063001110106060%5160530070%4170428075%3175322580%2280432085%1285217075%3175322565%5165532555%515552753Lat muscles844Triceps655Good morning (sitting)65654515805355392610131121200211825160662700week 31 day (Monday)%repssetsweight1Squat50%5150525054312060%4160424070%3170321080%3480129602Bench press50%5150525054315060%4160424070%3170321080%35801512003Squat50%5150525055200060%5160530070%54702014004Chest muscles1055Push up (legs are on the bench, 10-20 kg on the back)846Abs103

3 day (Wednesday)%repssetsweight1Deficit deadlift50%315031503430065%2265426070%137032102Bench press50%4150420043316060%3160318070%3170321080%3280648085%2285434080%328064803Deadlift from boxes60%316031800337370%3170321080%3180324085%2285434090%139032704Delts845Abs83

5 day (Friday)%repssetsweight1Bench press50%515052505438060%4160424070%3170321080%248086402Squat50%515052505438060%4160424070%3170321080%248086403Bench press50%6150630063000060%6160636065%64652415604Chest muscles845Hyperextension84

74495010973502618601513262002041939037673week 41 day (Monday)%repssetsweight1Squat55%515552755438065%4165426075%3175322585%248586802Bench press50%5150525054150060%4160424070%3170321075%3475129003Squat50%315031503368060%3160318070%3270642080%248086404Lat muscles655Dip456Good morning (standing)55

3 day (Wednesday)%repssetsweight1Bench press50%5150525054312060%4160424070%3170321080%3280648085%238565102Deadlift50%4150420044612060%4160424070%3270642080%3280648085%238565103Bench press55%4155422044160065%4165426075%44751612005Leg extension856Abs1035 day (Friday)%repssetsweight1Squat50%5150525054315060%4160424070%3170321080%35801512002Bench press50%6150630063000060%6160636065%64652415603Chest muscles1054French press645Hyperextension846747301087190261850131112310204234120446120

268183204262788013091105144102710103154102670162357313

#31SheikoPrep period 2

week 1squatbenchdeadlift1 day (Monday)%repssetsweight50-5960-6970-7980-8990+50-5960-6970-7980-8990+50-5960-6970-7980-8990+1Bench press50%515052505438060%4160424070%3170321080%248086402Squat50%515052505102760%52601060070%2,4,6,7,5,3
: Boris:Rest intervals should be 3-6 minutes. 1702718903Bench press55%3155316533120065%3165319575%3475129004Chest muscles845Good morning (standing)55

3 day (Wednesday)%repssetsweight1Deadlift up to knees50%31503150333860%3160318070%3170321080%248086402Bench press50%515052505431060%4160424070%3170321080%2280432085%1285217080%228043203Deadlift from boxes60%31603180334370%3170321080%2280432090%139032704Lat muscles845Abs83

5 day (Friday)%repssetsweight1Squat55%51555275543865%4165426075%3175322585%248586802Bench press50%515052505431260%4160424070%3170321080%3480129603Squat50%31503150333860%3160318070%3170321080%248086404Dip555French press646Hyperextension84

7953608457703021601317331618152130366123week 250-5960-6970-7980-8990+50-5960-6970-7980-8990+50-5960-6970-7980-8990+1 day (Monday)%repssetsweight1Bench press55%515552755438065%4165426075%3175322585%248586802Squat50%51505250543860%4160424070%3170321080%248086403Bench press50%31503150333660%3160318070%3170321080%238064804Chest muscles845Good morning (standing)54

3 day (Wednesday)%repssetsweight1Deficit deadlift50%3150315033660%3160318070%237064202Bench press50%4150420044200060%4160424070%4170428075%44751612003Deadlift55%31553165333665%3165319575%3175322585%238565104Delts645Lat muscles846Abs83

5 day (Friday)%repssetsweight1Squat50%515052505431860%4160424070%3170321080%3280648085%2385651080%328064802Bench press50%4150420043120060%3160318070%3470128404Triceps845Leg press55

5035108256002718451086261614381406696week 350-5960-6970-7980-8990+50-5960-6970-7980-8990+50-5960-6970-7980-8990+1 day (Monday)%repssetsweight1Bench press50%51505250543860%4160424070%3170321080%248086402Squat50%51505250553560%5160530070%3,7,4,6,21703524503Bench press55%41554220441265%4165426075%4375129004Chest muscles846Hyperextension84

3 day (Wednesday)%repssetsweight1Deadlift up to knees50%31503150333860%3160318070%3170321080%248086402Bench press50%5150525054314260%4160424070%3170321080%3280648085%2285434090%1290218080%228043203Deadlift from boxes60%31603180333270%3170321080%3180324090%2290436095%129521904French press845Abs83

5 day (Friday)%repssetsweight1Squat50%515052505431260%4160424070%3170321080%34801296075% -> 80%2Bench press50%51505250543860%4160424070%3170321080%248086403Delts644Good morning (sitting)45

6946608860803223601093812191621302366112week 450-5960-6970-7980-8990+50-5960-6970-7980-8990+50-5960-6970-7980-8990+1 day (Monday)%repssetsweight1Squat50%5150525054315060%4160424070%3170321080%35801512002Bench press50%51505250543860%4160424070%3170321080%248086403Chest muscles844Hyperextension84

3 day (Wednesday)%repssetsweight1Bench press50%515052505439260%4160424070%3170321080%2280432085%118518590%1290218080%228043202Deadlift50%315031503335260%3160318070%3170321080%2280432085%118518590%129021803Triceps644Leg press555Abs83

5 day (Friday)%repssetsweight1Squat50%515052505431160%4160424070%3170321080%3180324085%248586802Bench press55%41554220441265%4165426075%3475129003Chest muscles844Delts655Good morning (sitting)45

50352063432516112510862601412181723335250-5960-6970-7980-8990+50-5960-6970-7980-8990+50-5960-6970-7980-8990+

24817050317217751057490434283800675798914152124347

#32v2SheikoComp period

week 1squatbenchdeadlift1 day (Monday)%repssetsweight50-5960-6970-7980-8990+50-5960-6970-7980-8990+50-5960-6970-7980-8990+1Squat50%315031503390033110060%3160318070%3170321075%237564502Bench press50%3150315060%3160318070%3170321075%247586003Abs83

3 day (Wednesday)%repssetsweight1Squat50%315031503332460%3160318070%3170321080%2180216090%119019095%1195195if 100% is ok, then go for 105%100%-105%11-2100-10522002Bench press50%315031503322360%3160318070%2170214080%2180216090%1190190if 100% is ok, then go for 105%100%-105%11-2100-1052200

5 day (Friday)%repssetsweight1Bench press50%3150315033110060%3160318070%3170321075%247586002Deadlift50%315031503321360%3160318070%2170214080%118018090%1190190if 100% is ok, then go for 105%100%-105%11-2100-10522003Chest muscles644Good morning (standing)842820754732001284066122499242333213week 21 day (Monday)%repssetsweight1Squat50%315031503338060%3160318070%3170321080%248086402Bench press50%3150315033310060%3160318070%3170321080%2580108003Squat55%3155316533665%3165319575%237564504Chest muscles845Goodmorning443 day (Wednesday)%repssetsweight1Deadlift up to knees50%315031503330060%3160318070%137032102Bench press50%315031503337060%3160318070%3170321080%2280432085%138532553Deadlift50%3150315034315060%2260424070%1370321080%35801512004Abs835 day (Friday)%repssetsweight1Squat50%3150315036624060%3260636070%3270642080%368018144085%1285217080%228043203Bench press50%315031503338060%3160318070%3170321080%248086404Chest muscles635Hyperextension6468485052363534234091215320999250676150week 31 day (Monday)%repssetsweight1Squat50%315031503338060%3160318070%3170321080%248086402Bench press50%315031503336060%3160318070%3170321080%2280432085%128521703Chest muscles634Abs833 day (Wednesday)%repssetsweight1Bench press50%315031503338060%3160318070%3170321080%248086402Deadlift50%3150315036160060%3260636070%3270642075%2575107503Good morning (standing, light weight)445 day (Friday)%repssetsweight1Squat50%315031503350060%3160318070%2170214075%137532252Bench press50%315031503390060%3160318070%3170321075%237564503Abs82281875473200251680668809915140361600week 41 day (Monday)%repssetsweight1Bench press50%315031503370060%3160318070%2270428075%137532252Deadlift50%315031503360060%3160318070%237064203Abs823 day (Wednesday)%repssetsweight1Squat50%315031503430060%2260424070%137032102Bench press50%315031503360060%3160318070%23706420106002515851275034300661300336005-6-7 dayCompetition134940017111620835610242838424333361413151930163