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Squat 420
Bench 265
Deadlift 470
Total 1155
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Sheiko
NL
350 0.24
300 0.23
250 0.22
200 0.21
Number of Lifts Average Weight (% of Total)
150 0.2
100 0.19
50 0.18
Wk1 Wk2 Wk3 Wk4
#37 Squat Bench Dead NL Squat Bench Dead Totalg Weight Avg % Squat Bench
Wk1 74 142 70 286 20470 23340 21990 65800 230 19.9% 66% 62%
Wk2 93 113 57 263 26780 19680 17825 64285 244 21.2% 69% 66%
Wk3 109 162 63 334 31070 27885 21080 80035 240 20.7% 68% 65%
Wk4 83 118 26 227 24310 21485 8690 54485 240 20.8% 70% 69%
Month 359 535 216 1110 102630 92390 69585 264605 238 20.6% 68% 65%
NL
350 0.24
300 0.23
250 0.22
200 0.21
Number of Lifts Average Weight (% of Total)
150 0.2
350 0.24
300 0.23
250 0.22
200 0.21
Number of Lifts Average Weight (% of Total)
150 0.2
100 0.19
50 0.18
Wk1 Wk2 Wk3 Wk4
#30 Squat Bench Dead NL Squat Bench Dead Totalg Weight Avg % Squat Bench
Wk1 119 113 63 295 33935 20015 21625 75575 256 22.2% 68% 67%
Wk2 84 83 59 226 23475 15040 19085 57600 255 22.1% 67% 68%
Wk3 106 112 60 278 30180 20310 21290 71780 258 22.4% 68% 68%
Wk4 83 81 26 190 24360 14935 8690 47985 253 21.9% 70% 70%
Month 392 389 208 989 111950 70300 70690 252940 256 22.2% 68% 68%
NL
350 0.24
300 0.23
250 0.22
200 0.21
Number of Lifts Average Weight (% of Total)
150 0.2
100 0.19
50 0.18
Wk1 Wk2 Wk3 Wk4
#32 Squat Bench Dead NL Squat Bench Dead Totalg Weight Avg % Squat Bench
Wk1 59 60 13 132 16660 11065 4325 32050 243 21.0% 67% 70%
Wk2 77 102 41 220 22630 19035 13185 54850 249 21.6% 70% 70%
Wk3 41 63 25 129 11700 11620 7915 31235 242 21.0% 68% 70%
Wk4 15 32 15 62 3900 5380 4465 13745 222 19.2% 62% 63%
Month 192 257 94 543 54890 47100 29890 131880 243 21.0% 68% 69%
90+ 80-89 70-79 60-69 50-59 %
NL
Avg % Squat #37 Bench #37
180 180
160 160
140 140
120 120
100 100
ht (% of Total) 80 80
60 60
40 40
20 20
0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4
Loading Type
Dead % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4
67% 50-59 10 15 15 15 55 50-59 42 23 37 20
67% 60-69 18 18 18 12 66 60-69 39 25 60 18
71% 70-79 46 50 61 18 175 70-79 61 49 36 53
71% 80-89 0 10 15 38 63 80-89 0 16 29 27
69% 90+ 0 0 0 0 0 90+ 0 0 0 0
NL 74 93 109 83 359 NL 142 113 162 118
NL
Avg % Squat #30 Bench #30
180 180
160 160
140 140
120 120
100 100
ht (% of Total) 80 80
60 60
180 180
160 160
140 140
120 120
100 100
ht (% of Total) 80 80
60 60
40 40
20 20
0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4
Loading Type
Dead % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4
73% 50-59 20 15 16 15 66 50-59 27 21 21 17
69% 60-69 26 17 18 12 73 60-69 22 17 18 15
75% 70-79 43 37 36 18 134 70-79 26 24 33 25
71% 80-89 30 12 36 36 114 80-89 38 21 40 24
72% 90+ 0 3 0 2 5 90+ 0 0 0 0
NL 119 84 106 83 392 NL 113 83 112 81
NL
Squat #32 Bench #32
)
Avg %
180 180
160 160
140 140
120 120
100 100
ht (% of Total) 80 80
60 60
40 40
20 20
0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4
Loading Type
Dead % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4
71% 50-59 9 9 6 3 27 50-59 9 13 9 6
68% 60-69 15 18 9 6 48 60-69 12 13 9 12
67% 70-79 30 24 16 6 76 70-79 34 34 26 14
63% 80-89 2 26 10 0 38 80-89 2 42 19 0
68% 90+ 3 0 0 0 3 90+ 3 0 0 0
NL 59 77 41 15 192 NL 60 102 63 32
By MaximusGluteus
160
1
140
120 0.8
100
0.6
80
60 0.4
40
0.2
20
0 0
Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4
Loading Focus
Month % Wk1 Wk2 Wk3 Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4
122 50-59 10 8 4 4 26 Squat 26% 35% 33% 37%
142 60-69 20 12 9 4 45 Bench 50% 43% 49% 52%
199 70-79 28 37 34 6 105 Dead 24% 22% 19% 11%
72 80-89 12 0 16 12 40
0 90+ 0 0 0 0 0
535 NL 70 57 63 26 216
160
1
140
120 0.8
100
0.6
80
60 0.4
180 1.2
160
1
140
120 0.8
100
0.6
80
60 0.4
40
0.2
20
0 0
Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4
Loading Focus
Month % Wk1 Wk2 Wk3 Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4
86 50-59 4 8 4 4 20 Squat 40% 37% 38% 44%
72 60-69 13 12 9 4 38 Bench 38% 37% 40% 43%
108 70-79 14 24 16 6 60 Dead 21% 26% 22% 14%
123 80-89 24 15 31 12 82
0 90+ 8 0 0 0 8
389 NL 63 59 60 26 208
160
1
140
120 0.8
100
0.6
80
60 0.4
40
0.2
20
0 0
Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4
Loading Focus
Month % Wk1 Wk2 Wk3 Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4
37 50-59 3 6 3 3 15 Squat 45% 35% 32% 24%
46 60-69 2 11 6 4 23 Bench 45% 46% 49% 52%
108 70-79 4 9 16 8 37 Dead 10% 19% 19% 24%
63 80-89 1 15 0 0 16
3 90+ 3 0 0 0 3
257 NL 13 41 25 15 94
By MaximusGluteus
ution #37
Wk3 Wk4
Month
32%
48%
19%
ution #30
Wk3 Wk4
Month
40%
39%
21%
ution #32
Wk3 Wk4
Month
35%
47%
17%
Sheiko #37 NL Volume
Week 1
Squat 74 20470
Bench press 142 23340
Deadlift 70 21990
Total 286 65800
Week 2
Squat 93 26780
Bench press 113 19680
Deadlift 57 17825
Total 263 64285
Week 3
Week 4
Squat 83 24310
Bench press 118 21485
Deadlift 26 8690
Total 227 54485
Sheiko #37
Sheiko #30 NL Volume
Week 1
Week 2
Squat 84 23475
Bench press 83 15040
Deadlift 59 19085
Total 226 57600
Week 3
Week 4
Squat 83 24360
Bench press 81 14935
Deadlift 26 8690
Total 190 47985
Sheiko #30
Sheiko #32 NL Volume
Week 1
Squat 59 16660
Bench press 60 11065
Deadlift 13 4325
Total 132 32050
Week 2
Squat 77 22630
Bench press 102 19035
Deadlift 41 13185
Total 118 54850
Week 3
Squat 41 11700
Bench press 63 11620
Deadlift 25 7915
Total 129 31235
Week 4
Competition / Test
Squat 15 3900
Bench press 32 5380
Deadlift 15 4465
Total 62 13745
Sheiko #32