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Squat 360
Bench 265
Deadlift 315

1RM calculator
Weight Reps 1RM
315 2 336
Volume Calculations

#37v2 #31 #32v2

Zones % Monthly NL Monthly % Monthly NL Monthly % Monthly NL Monthly %
1 50-59 170 20.6% 125 18.8% 72 18.5%
2 60-69 221 26.8% 120 18.0% 80 20.5%
3 70-79 261 31.7% 205 30.8% 129 33.1%
4 80-89 169 20.5% 205 30.8% 99 25.4%
5 90+ 3 0.4% 11 1.7% 10 2.6%
NL 824 100.0% 666 100.0% 390 100.0%

Overall Summary

Peparatory Period (#37v2)

250 215

230 210
205
210
NL
Avg Wt

200
Lifs

190 Avg Wt.

195
170 190
150 185
1 2 3 4
Week

#37v2 Squat Bench Dead NL Avg Wt. Squat

1 62 129 39 230 194 66.2%
2 65 80 39 184 210 69.5%
 3 74 109 26 209 206 66.8%
4 67 108 26 201 209 70.7%
Total 268 426 130 824 204 68.3%

Peparatory Period (#31)

200 216
215
180 214
213
212 NL

Avg Wt
160
Lifs

211 Avg Wt.

210
140 209
208
120 207
1 2 3 4
Week

#31 Squat Bench Dead NL Avg Wt. Squat

1 79 84 30 193 214 67.7%
2 50 82 27 159 210 70.3%
3 69 88 32 189 213 67.3%
4 50 63 16 129 215 70.4%
Total 248 317 105 670 213 68.6%

Competition Period (#32v2)

160 250
140 200
120
150
NL
Avg Wt

100
Lifs

100 Avg Wt.

80
60 50

40 0
 Competition Period (#32v2)
160 250
140 200
120
150
NL

Avg Wt
100

Lifs
100 Avg Wt.
80
60 50

40 0
1 2 3 4
Week

#32v2 Squat Bench Dead NL Avg Wt. Squat

1 28 47 12 87 214 74.0%
2 68 52 34 154 224 71.5%
3 28 47 25 100 205 67.0%
4 10 25 12 47 186 59.7%
Total 134 171 83 388 212 70.2%
 Training Cycle Summary Zones
1
300 2
3
250 4
200 5
#37v2
150 #31
Lifs

100 #32v2

50
0
1 2 3 4 5
Intensity Zones

These graphs show the type of loading

Squat #37v2 Bench

50 60
45 50
40
35 40
50-59
30
25 60-69 30
Lifs
Lifs

20
70-79 20
15
10 80-89
10
5 90+
0 0
1 2 3 4 1 2
Week Week

Squat Bench
Bench Dead % Week 1 Week 2 Week 3 Week 4 Month %
62.0% 71.3% 50-59 10 13 15 13 51 50-59
66.9% 66.9% 60-69 9 11 13 11 44 60-69
67.2% 71.7% 70-79 43 21 26 12 102 70-79
66.6% 71.3% 80-89 0 20 20 31 71 80-89
65.4% 70.1% 90+ 0 0 0 0 0 90+
NL 62 65 74 67 268 NL
Avg. Int. 66.2% 69.5% 66.8% 70.7% 68.3% Avg. Int.

Squat #31 Benc

40 40
35 35
30 30
25 50-59 25
20 60-69 20

Lifs
Lifs

15 70-79 15
10 10
80-89
5 5
90+
0 0
1 2 3 4 1 2
Week Week

Squat Bench
Bench Dead % Week 1 Week 2 Week 3 Week 4 Month %
68.7% 71.9% 50-59 13 10 10 10 43 50-59
68.4% 68.6% 60-69 17 8 9 8 42 60-69
69.1% 73.7% 70-79 33 6 38 6 83 70-79
68.7% 70.4% 80-89 16 26 12 26 80 80-89
68.7% 71.4% 90+ 0 0 0 0 0 90+
NL 79 50 69 50 248 NL
Avg. Int. 67.7% 70.3% 67.3% 70.4% 68.6% Avg. Int.

Squat #32v2 Bench

35 30

30 25
25 20
50-59
20
60-69 15
Lifs
Lifs

15
70-79 10
10
80-89
5 5
90+
0 0
1 2 3 4
 Squat #32v2 Bench
35 30

30 25
25 20
50-59
20
60-69 15

Lifs
Lifs
15
70-79 10
10
80-89
5 5
90+
0 0
1 2 3 4 1 2
Week Week

Squat Bench
Bench Dead % Week 1 Week 2 Week 3 Week 4 Month %
68.4% 70.2% 50-59 6 9 6 3 24 50-59
69.8% 68.7% 60-69 6 12 6 4 28 60-69
68.2% 67.2% 70-79 12 15 8 3 38 70-79
63.7% 62.7% 80-89 2 32 8 0 42 80-89
68.1% 67.6% 90+ 4 0 0 0 4 90+
NL 30 68 28 10 136 NL
Avg. Int. 74.0% 71.5% 67.0% 59.7% 70.2% Avg. Int.
 %
50-59
60-69
70-79
80-89
90+

Bench #37v2 Deadlif #37v2

60 30
50 25
40 50- 20 50-59
59
30 60- 15 60-69
Lifs

Lifs

69
20 10 70-79
70-
79 80-89
10 5
80-
90+
89 0
0
1 2 3 4 1 2 3 4

Week Week

Deadlift
Week 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3 Week 4
42 21 20 20 103 50-59 3 6 3 4
53 18 41 42 154 60-69 6 6 7 4
 34 25 9 34 102 70-79 18 27 6 6
0 16 39 12 67 80-89 12 0 7 12
0 0 0 0 0 90+ 0 0 3 0
129 80 109 108 426 NL 39 39 26 26
62.0% 66.9% 67.2% 66.6% 65.4% Avg. Int. 71.3% 66.9% 71.7% 71.3%

Bench #31 Deadlif #31

40 14
35 12
30 10
50- 50-
25 59 59
8
20 60- 60-
Lifs
Lifs

69 6 69
15
70- 4 70-
10 79 79
5 80- 2 80-
0 89 0 89
1 2 3 4 1 2 3 4
Week Week

Deadlift
Week 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3 Week 4
18 16 19 14 67 50-59 3 6 3 3
15 14 16 12 57 60-69 6 6 6 3
21 38 21 18 98 70-79 6 9 6 3
30 14 30 17 91 80-89 12 6 11 5
0 0 2 2 4 90+ 3 0 2 2
84 82 88 63 317 NL 30 27 28 16
68.7% 68.4% 69.1% 68.7% 68.7% Avg. Int. 71.9% 68.6% 73.7% 70.4%

Bench #32v2 Deadlif #32v2

30 18
25 16
14
20 50- 12 50-59
59 10
15 60- 60-69
Lifs

Lifs

69 8
10 6 70-79
70-
79 4 80-89
5 80- 2
90+
89 0
0
1 2 3 4
 Bench #32v2 Deadlif #32v2
30 18
25 16
14
20 50- 12 50-59
59 10
15 60- 60-69
Lifs

Lifs
69 8
10 6 70-79
70-
79 4 80-89
5 80- 2
90+
89 0
0
1 2 3 4 1 2 3 4

Week Week

Deadlift
Week 1 Week 2 Week 3 Week 4 Month % Week 1 Week 2 Week 3 Week 4
9 9 9 6 33 50-59 3 6 3 3
9 9 9 6 33 60-69 3 7 6 3
24 9 15 13 61 70-79 2 6 16 6
2 25 14 0 41 80-89 1 15 0 0
3 0 0 0 3 90+ 3 0 0 0
47 52 47 25 171 NL 12 34 25 12
68.4% 69.8% 68.2% 63.7% 68.1% Avg. Int. 70.2% 68.7% 67.2% 62.7%
 These graphs show the focus of the loading

7v2 Lif Distribution #37v2

60%
50%
40%
50-59
% Total Lifs

60-69 30% Squat

70-79 20% Bench

80-89 Deadlif
10%
90+ 0%
4 1 2 3 4
Week

Month % of Lifts Week 1 Week 2 Week 3 Week 4 Month

16 Squat 27.0% 35.3% 35.4% 33.3% 32.5%
23 Bench 56.1% 43.5% 52.2% 53.7% 51.7%
 57 Deadlift 17.0% 21.2% 12.4% 12.9% 15.8%
31
3
130
70.1%

1 Lif Distribution #31

60%
50%
50- 40%
% Total Lifs

59
60- 30% Squat
69 Bench
20%
70-
79 Deadlif
10%
80-
89 0%
4 1 2 3 4
Week

Month % of Lifts Week 1 Week 2 Week 3 Week 4 Month

15 Squat 40.9% 31.4% 37.3% 38.8% 37.2%
21 Bench 43.5% 51.6% 47.6% 48.8% 47.6%
24 Deadlift 15.5% 17.0% 15.1% 12.4% 15.2%
34
7
101
71.4%

2v2 Lif Distribution #32v2

60%
50%
40%
50-59
% Total Lifs

60-69 30% Squat

70-79 20% Bench

80-89 Deadlif
10%
90+ 0%
4 1 2 3 4
2v2
60%
50%
40%
50-59

% Total Lifs
60-69 30% Squat
70-79 20% Bench

80-89 Deadlif
10%
90+ 0%
4 1 2 3 4
Week

Month % of Lifts Week 1 Week 2 Week 3 Week 4 Month

15 Squat 33.7% 44.2% 28.0% 21.3% 34.9%
19 Bench 52.8% 33.8% 47.0% 53.2% 43.8%
30 Deadlift 13.5% 22.1% 25.0% 25.5% 21.3%
16
3
83
67.6%
week 1 week 2 % reps sets weight week 3 week 4
1 day (Monday) % reps sets weight 1 Squat 50% 5 1 180 1 day (Monday) % reps sets weight 1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 135 60% 4 1 215 1 Squat 50% 5 1 180 1 Squat 55% 5 1 200
60% 4 1 160 70% 3 1 250 60% 4 1 215 65% 4 1 235
70% 3 1 185 80% 2 4 290 70% 3 1 250 75% 3 1 270
75% 3 5 200 2 Bench press 50% 5 1 135 80% 3 4 290 85% 2 4 305
2 Squat 50% 5 1 180 ### 60% 4 1 160 2 Bench press 50% 5 1 135 2 Bench press 50% 5 1 135
60% 5 1 215 ### 70% 3 1 185 60% 4 1 160 60% 4 1 160
70% 5 5 250 ### 80% 2 5 210 70% 3 1 185 70% 3 1 185
3 Bench press 50% 6 1 135 5 Squat 55% 3 1 200 80% 3 5 210 75% 3 4 200
60% 6 1 160 65% 3 1 235 3 Squat 50% 5 1 180 3 Squat 50% 3 1 180
65% 6 4 170 75% 3 4 270 60% 5 1 215 60% 3 1 215
4 Chest muscles 6 4 3 Chest muscles 8 5 70% 5 4 250 70% 3 2 250
5 Good morning (standing) 5 5 4 Push up (legs are on the bench, 10-20 kg on the b 8 4 4 Chest muscles 10 5 80% 2 4 290
6 Good morning (standing) 5 5 5 Push up (legs are on the bench, 10-20 8 4 4 Lat muscles 6 5
3 day (Wednesday) % reps sets weight 6 Abs 10 3 5 Dip 4 5
1 Deadlift 50% 3 1 160 3 day (Wednesday) % reps sets weight 6 Good morning (standing) 5 5
60% 3 1 190 1 Deadlift up to knees (pause = 1 sec) 50% 3 1 160 3 day (Wednesday) % reps sets weight
70% 3 1 220 60% 3 1 190 1 Deficit deadlift 50% 3 1 160 3 day (Wednesday) % reps sets weight
75% 3 4 235 70% 3 4 220 65% 2 2 205 1 Bench press 50% 5 1 135
2 Incline Bench press (30 degrees) 50% 3 1 2 Bench press 55% 5 1 145 70% 1 3 220 60% 4 1 160
60% 3 1 65% 4 1 170 2 Bench press 50% 4 1 135 70% 3 1 185
70% 3 4 75% 3 4 200 60% 3 1 160 80% 3 2 210
3 Deadlift from boxes 60% 3 1 190 3 Deadlift 50% 3 1 160 70% 3 1 185 85% 2 3 225
70% 3 1 220 60% 3 1 190 80% 3 2 210 2 Deadlift 50% 4 1 160
80% 3 4 250 70% 3 1 220 85% 2 2 225 60% 4 1 190
4 Leg extension 8 5 75% 3 4 235 80% 3 2 210 70% 3 2 220
5 Abs 8 3 5 Leg press 6 4 3 Deadlift from boxes 60% 3 1 190 80% 3 2 250
70% 3 1 220 85% 2 3 270
4 day (Friday) % reps sets weight 5 day (Friday) % reps sets weight 80% 3 1 250 3 Bench press 55% 4 1 145
1 Bench press 50% 7 1 135 1 Squat 50% 5 1 180 85% 2 2 270 65% 4 1 170
55% 6 1 145 60% 4 1 215 90% 1 3 285 75% 4 4 200
60% 5 1 160 70% 3 1 250 4 Delts 8 4 5 Leg extension 8 5
65% 4 1 170 75% 3 1 270 5 Abs 8 3 6 Abs 10 3
70% 3 2 185 80% 3 2 290
75% 2 2 200 85% 2 3 305 5 day (Friday) % reps sets weight 5 day (Friday) % reps sets weight
70% 3 2 185 2 Bench press 50% 6 1 135 1 Bench press 50% 5 1 135 1 Squat 50% 5 1 180
65% 4 1 170 60% 5 1 160 60% 4 1 160 60% 4 1 215
60% 6 1 160 70% 4 1 185 70% 3 1 185 70% 3 1 250
55% 8 1 145 75% 3 1 200 80% 2 4 210 80% 3 5 290
50% 10 1 135 80% 2 2 210 2 Squat 50% 5 1 180 2 Bench press 50% 6 1 135
2 Squat 50% 5 1 180 ### 85% 1 2 225 60% 4 1 215 60% 6 1 160
60% 4 1 215 ### 75% 3 1 200 70% 3 1 250 65% 6 4 170
70% 3 1 250 ### 65% 5 1 170 80% 2 4 290 3 Chest muscles 10 5
75% 3 5 270 ### 55% 5 1 145 3 Bench press 50% 6 1 135 4 French press 6 4
3 French press 8 5 3 Lat muscles 8 4 60% 6 1 160 5 Hyperextension 8 4
4 Lat muscles 8 5 4 Triceps 6 5 65% 6 4 170
5 Good morning (sitting) 5 5 5 Good morning (sitting) 6 5 4 Chest muscles 8 4
5 Hyperextension 8 4
1 Bench press 50% 5 1 135 1 day (Monday) % reps sets weight 1 day (Monday) % reps sets weight week 4
60% 4 1 160 1 Bench press 55% 5 1 145 1 Bench press 50% 5 1 135 1 day (Monday) % reps sets weight
70% 3 1 185 65% 4 1 170 60% 4 1 160 1 Squat 50% 5 1 180
80% 2 4 210 75% 3 1 200 70% 3 1 185 60% 4 1 215
2 Squat 50% 5 1 180 85% 2 4 225 80% 2 4 210 70% 3 1 250
60% 5 2 215 2 Squat 50% 5 1 180 2 Squat 50% 5 1 180 80% 3 5 290
70% 2,4,6,7,5,3 1 250 60% 4 1 215 60% 5 1 215 2 Bench press 50% 5 1 135
3 Bench press 55% 3 1 145 70% 3 1 250 70% 3,7,4,6,2 1 250 60% 4 1 160
65% 3 1 170 80% 2 4 290 3 Bench press 55% 4 1 145 70% 3 1 185
75% 3 4 200 3 Bench press 50% 3 1 135 65% 4 1 170 80% 2 4 210
4 Chest muscles 8 4 60% 3 1 160 75% 4 3 200 3 Chest muscles 8 4
5 Good morning (standing) 5 5 70% 3 1 185 4 Chest muscles 8 4 4 Hyperextension 8 4
80% 2 3 210 6 Hyperextension 8 4
4 Chest muscles 8 4 3 day (Wednesday) % reps sets weight
3 day (Wednesday) % reps sets weight 5 Good morning (standing) 5 4 3 day (Wednesday) % reps sets weight 1 Bench press 50% 5 1 135
1 Deadlift up to knees 50% 3 1 160 1 Deadlift up to knees 50% 3 1 160 60% 4 1 160
60% 3 1 190 3 day (Wednesday) % reps sets weight 60% 3 1 190 70% 3 1 185
70% 3 1 220 1 Deficit deadlift 50% 3 1 160 70% 3 1 220 80% 2 2 210
80% 2 4 250 60% 3 1 190 80% 2 4 250 85% 1 1 225
2 Bench press 50% 5 1 135 70% 2 3 220 2 Bench press 50% 5 1 135 90% 1 2 240
60% 4 1 160 2 Bench press 50% 4 1 135 60% 4 1 160 80% 2 2 210
70% 3 1 185 60% 4 1 160 70% 3 1 185 2 Deadlift 50% 3 1 160
80% 2 2 210 70% 4 1 185 80% 3 2 210 60% 3 1 190
85% 1 2 225 75% 4 4 200 85% 2 2 225 70% 3 1 220
80% 2 2 210 3 Deadlift 55% 3 1 175 90% 1 2 240 80% 2 2 250
3 Deadlift from boxes 60% 3 1 190 65% 3 1 205 80% 2 2 210 85% 1 1 270
70% 3 1 220 75% 3 1 235 3 Deadlift from boxes 60% 3 1 190 90% 1 2 285
80% 2 2 250 85% 2 3 270 70% 3 1 220 3 Triceps 6 4
90% 1 3 285 4 Delts 6 4 80% 3 1 250 4 Leg press 5 5
4 Lat muscles 8 4 5 Lat muscles 8 4 90% 2 2 285 5 Abs 8 3
5 Abs 8 3 6 Abs 8 3 95% 1 2 300
4 French press 8 4 5 day (Friday) % reps sets weight
5 day (Friday) % reps sets weight 5 day (Friday) % reps sets weight 5 Abs 8 3 1 Squat 50% 5 1 180
1 Squat 55% 5 1 200 1 Squat 50% 5 1 180 60% 4 1 215
65% 4 1 235 60% 4 1 215 5 day (Friday) % reps sets weight 70% 3 1 250
75% 3 1 270 70% 3 1 250 1 Squat 50% 5 1 180 80% 3 1 290
85% 2 4 305 80% 3 2 290 60% 4 1 215 85% 2 4 305
2 Bench press 50% 5 1 135 85% 2 3 305 70% 3 1 250 2 Bench press 55% 4 1 145
60% 4 1 160 80% 3 2 290 80% 3 4 290 65% 4 1 170
70% 3 1 185 2 Bench press 50% 4 1 135 2 Bench press 50% 5 1 135 75% 3 4 200
80% 3 4 210 60% 3 1 160 60% 4 1 160 3 Chest muscles 8 4
3 Squat 50% 3 1 180 70% 3 4 185 70% 3 1 185 4 Delts 6 5
60% 3 1 215 4 Triceps 8 4 80% 2 4 210 5 Good morning (sitting) 4 5
70% 3 1 250 5 Leg press 5 5 3 Delts 6 4
80% 2 4 290 4 Good morning (sitting) 4 5
4 Dip 5 5
5 French press 6 4
6 Hyperextension 8 4
 Sheiko
Comp period

week 1 week 2 week 3 week 4

1 day (Monday) % reps sets weight 1 day (Monday) % reps sets weight 1 day (Monday) % reps sets weight 1 day (Monday) % reps sets weight
1 Squat 50% 3 1 180 1 Squat 50% 3 1 180 1 Squat 50% 3 1 180 1 Bench press 50% 3 1 135
60% 3 1 215 60% 3 1 215 60% 3 1 215 60% 3 1 160
70% 3 1 250 70% 3 1 250 70% 3 1 250 70% 2 2 185
75% 2 3 270 80% 2 4 290 80% 2 4 290 75% 1 3 200
2 Bench press 50% 3 1 135 2 Bench press 50% 3 1 135 2 Bench press 50% 3 1 135 2 Deadlift 50% 3 1 160
60% 3 1 160 60% 3 1 160 60% 3 1 160 60% 3 1 190
70% 3 1 185 70% 3 1 185 70% 3 1 185 70% 2 3 220
75% 2 4 200 80% 2 5 210 80% 2 2 210 3 Abs 8 2
3 Abs 8 3 3 Squat 55% 3 1 200 85% 1 2 225
65% 3 1 235 3 Chest muscles 6 3 3 day (Wednesday) % reps sets weight
3 day (Wednesday) % reps sets weight 75% 2 3 270 4 Abs 8 3 1 Squat 50% 3 1 180
1 Squat 50% 3 1 180 4 Chest muscles 8 4 60% 2 2 215
60% 3 1 215 5 Goodmorning 4 4 3 day (Wednesday) % reps sets weight 70% 1 3 250
70% 3 1 250 1 Bench press 50% 3 1 135 2 Bench press 50% 3 1 135
80% 2 1 290 3 day (Wednesday) % reps sets weight 60% 3 1 160 60% 3 1 160
90% 1 1 325 1 Deadlift up to knees 50% 3 1 160 70% 3 1 185 70% 2 3 185
95% 1 1 340 60% 3 1 190 80% 2 4 210
if 100% is ok, then go for 105% 100%-105% 1 1-2 360-380 70% 1 3 220 2 Deadlift 50% 3 1 160 5-6-7 day
2 Bench press 50% 3 1 135 2 Bench press 50% 3 1 135 60% 3 2 190 Competition
60% 3 1 160 60% 3 1 160 70% 3 2 220
70% 2 1 185 70% 3 1 185 75% 2 5 235
80% 2 1 210 80% 2 2 210 3 Good morning (standing, light weigh 4 4
90% 1 1 240 85% 1 3 225
if 100% is ok, then go for 105% 100%-105% 1 1-2 265-280 3 Deadlift 50% 3 1 160 5 day (Friday) % reps sets weight
60% 2 2 190 1 Squat 50% 3 1 180
5 day (Friday) % reps sets weight 70% 1 3 220 60% 3 1 215
1 Bench press 50% 3 1 135 80% 3 5 250 70% 2 1 250
60% 3 1 160 4 Abs 8 3 75% 1 3 270
70% 3 1 185 2 Bench press 50% 3 1 135
75% 2 4 200 5 day (Friday) % reps sets weight 60% 3 1 160
2 Deadlift 50% 3 1 160 1 Squat 50% 3 1 180 70% 3 1 185
60% 3 1 190 60% 3 2 215 75% 2 3 200
70% 2 1 220 70% 3 2 250 3 Abs 8 2
80% 1 1 250 80% 3 6 290
90% 1 1 285 85% 1 2 305
if 100% is ok, then go for 105% 100%-105% 1 1-2 315-330 80% 2 2 290
3 Chest muscles 6 4 3 Bench press 50% 3 1 135
4 Good morning (standing) 8 4 60% 3 1 160
70% 3 1 185
80% 2 4 210
4 Chest muscles 6 3
5 Hyperextension 6 4