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DESCRIPTION
Sheiko
Citation preview
Enter your maxes here:
Squat 118 260.00
Bench 91 200
Deadlift 164 360
373
433
Volume Calculations
Overall summary
#37 Squat Bench Dead NL Avg Wt.
1 74 142 70 286 75
2 93 113 57 263 78
3 109 162 63 334 77
4 83 118 26 227 76
Total 359 535 216 1110 76
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Peparatory Period (#37)
NLAvg Wt.
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Peparatory Period (#30)
NLAvg Wt.
#30 Squat Bench Dead NL Avg Wt.
1 119 113 63 295 81
2 84 83 59 226 82
3 106 112 60 278 82
4 83 81 26 190 79
Total 392 389 208 989 81
#32 Squat Bench Dead NL Avg Wt.
1 59 60 13 132 76
2 77 102 41 220 80
3 41 63 25 129 78
4 15 32 15 62 72
Total 192 257 94 543 77
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Competition Period (#32)
NLAvg Wt.
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Peparatory Period (#30)
NLAvg Wt.
These graphs show the type of loading
Squat
Squat Bench Dead % Week 1 Week 2 Week 3 Week 4
65.9% 61.9% 66.9% 50-59 10 15 15 15
68.6% 65.6% 66.4% 60-69 18 18 18 12
67.9% 65.0% 71.1% 70-79 46 50 61 18
69.9% 68.7% 71.2% 80-89 0 10 15 38
68.1% 65.1% 68.5% 90+ 0 0 0 0
NL 74 93 109 83
Avg. Int. 65.9% 68.6% 67.9% 69.9%
0
Squat #3050-5960-6970-7980-8990+
0
Squat #3750-5960-6970-7980-8990+
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Peparatory Period (#30)
NLAvg Wt.
Squat
Squat Bench Dead % Week 1 Week 2 Week 3 Week 4
68.0% 66.8% 73.0% 50-59 20 15 16 15
66.5% 68.6% 68.8% 60-69 26 17 18 12
67.8% 68.5% 75.4% 70-79 43 37 36 18
70.0% 69.6% 71.2% 80-89 30 12 36 36
68.1% 68.3% 72.3% 90+ 0 3 0 2
NL 119 84 106 83
Squat
Squat Bench Dead % Week 1 Week 2 Week 3 Week 4
67.3% 69.4% 70.8% 50-59 9 9 6 3
70.1% 70.6% 68.5% 60-69 15 18 9 6
68.0% 69.6% 67.2% 70-79 30 24 16 6
62.0% 63.1% 63.3% 80-89 2 26 10 0
68.2% 69.1% 67.7% 90+ 3 0 0 0
NL 59 77 41 15
Avg. Int. 67.3% 70.1% 68.0% 62.0%
0
Squat #3050-5960-6970-7980-8990+
0
Squat #3250-5960-6970-7980-8990+
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Peparatory Period (#30)
NLAvg Wt.
Bench Deadlift
Month % Week 1 Week 2 Week 3 Week 4 Month % Week 1
55 50-59 42 23 37 20 122 50-59 10
66 60-69 39 25 60 18 142 60-69 20
175 70-79 61 49 36 53 199 70-79 28
63 80-89 0 16 29 27 72 80-89 12
0 90+ 0 0 0 0 0 90+ 0
359 NL 142 113 162 118 535 NL 70
68.1% Avg. Int. 61.9% 65.6% 65.0% 68.7% 65.1% Avg. Int. 66.9%
0
Squat #3050-5960-6970-7980-8990+
0
Bench #3050-5960-6970-7980-8990+
0
Deadlift #3050-5960-6970-7980-8990+
0
Squat #3750-5960-6970-7980-8990+
0
Bench #3750-5960-6970-7980-8990+
0
Deadlift #3750-5960-6970-7980-8990+
Bench Deadlift
Month % Week 1 Week 2 Week 3 Week 4 Month % Week 1
66 50-59 27 21 21 17 86 50-59 4
73 60-69 22 17 18 15 72 60-69 13
134 70-79 26 24 33 25 108 70-79 14
114 80-89 38 21 40 24 123 80-89 24
5 90+ 0 0 0 0 0 90+ 8
392 NL 113 83 112 81 389 NL 63
Bench Deadlift
Month % Week 1 Week 2 Week 3 Week 4 Month % Week 1
27 50-59 9 13 9 6 37 50-59 3
48 60-69 12 13 9 12 46 60-69 2
76 70-79 34 34 26 14 108 70-79 4
38 80-89 2 42 19 0 63 80-89 1
3 90+ 3 0 0 0 3 90+ 3
192 NL 60 102 63 32 257 NL 13
68.2% Avg. Int. 69.4% 70.6% 69.6% 63.1% 69.1% Avg. Int. 70.8%
0
Squat #3050-5960-6970-7980-8990+
0
Bench #3050-5960-6970-7980-8990+
0
Deadlift #3050-5960-6970-7980-8990+
0
Squat #3250-5960-6970-7980-8990+
0
Bench #3250-5960-6970-7980-8990+
0
Deadlift #3250-5960-6970-7980-8990+
These graphs show the focus of the loading
Week 2 Week 3 Week 4 Month % of Lifts Week 1 Week 2 Week 3
8 4 4 26 Squat 25.9% 35.4% 32.6%
12 9 4 45 Bench 49.7% 43.0% 48.5%
37 34 6 105 Deadlift 24.5% 21.7% 18.9%
0 16 12 40
0 0 0 0
57 63 26 216
66.4% 71.1% 71.2% 68.5%
0
Deadlift #3050-5960-6970-7980-8990+
0.0%
Lift Distribution #30SquatDeadliftBench
0
Deadlift #3750-5960-6970-7980-8990+
0.0%
Lift Distribution #37SquatDeadliftBench
Week 2 Week 3 Week 4 Month % of Lifts Week 1 Week 2 Week 3
8 4 4 20 Squat 40.3% 37.2% 38.1%
12 9 4 38 Bench 38.3% 36.7% 40.3%
24 16 6 60 Deadlift 21.4% 26.1% 21.6%
15 31 12 82
0 0 0 8
59 60 26 208
Week 2 Week 3 Week 4 Month % of Lifts Week 1 Week 2 Week 3
6 3 3 15 Squat 44.7% 35.0% 31.8%
11 6 4 23 Bench 45.5% 46.4% 48.8%
9 16 8 37 Deadlift 9.8% 18.6% 19.4%
15 0 0 16
0 0 0 3
41 25 15 94
68.5% 67.2% 63.3% 67.7%
0
Deadlift #3050-5960-6970-7980-8990+
0
Deadlift #3250-5960-6970-7980-8990+
0.0%
Lift Distribution #30SquatDeadliftBench
0.0%
Lift Distribution #32SquatDeadliftBench
Week 4 Month
36.6% 32.3%
52.0% 48.2%
11.5% 19.5%
0.0%
Lift Distribution #30SquatDeadliftBench
0.0%
Lift Distribution #37SquatDeadliftBench
Week 4 Month
43.7% 39.6%
42.6% 39.3%
13.7% 21.0%
Week 4 Month
24.2% 35.4%
51.6% 47.3%
24.2% 17.3%
0.0%
Lift Distribution #30SquatDeadliftBench
0.0%
Lift Distribution #32SquatDeadliftBench
Sheiko
Prep period 1
week 1
1 day (Monday) % reps sets weight (lb) weight (kg)
1 Bench press 50% 5 1 100 45
60% 4 2 120 55
70% 3 2 140 64
75% 3 5 150 68
2 Squat 50% 5 1 130 59
60% 5 2 156 71
70% 5 5 182 83
4 Bench press 50% 6 1 100 45
60% 6 2 120 55
65% 6 4 130 59
3 Dumbbell fly 10 5
5 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight (lb) weight (kg)
1 Deadlift 50% 5 1 180 82
60% 5 2 216 98
70% 4 2 252 115
75% 3 4 270 123
2 Incline Bench press 4 6
3 Dip 5 5
4 Deadlift from boxes 50% 5 1 180 82
60% 5 2 216 98
70% 4 2 252 115
80% 3 4 288 131
5 Lunge 5 5
6 Abs 10 3
5 day (Friday) % reps sets weight (lb) weight (kg)
1 Bench press 50% 7 1 100 45
55% 6 1 110 50
60% 5 1 120 55
65% 4 1 130 59
70% 3 2 140 64
75% 2 2 150 68
70% 3 2 140 64
65% 4 1 130 59
60% 6 1 120 55
55% 8 1 110 50
50% 10 1 100 452 Dumbbell fly 10 5
3 Squat 50% 5 1 130 59
60% 4 2 156 71
70% 3 2 182 83
75% 3 5 195 89
4 French press 10 5
5 Good morning (sitting) 5 5
week 2
1 day (Monday) % reps sets weight (lb) weight (kg)
1 Squat 50% 5 1 130 59
60% 4 2 156 71
70% 3 2 182 83
80% 2 5 208 95
2 Bench press 50% 5 1 100 45
60% 4 1 120 55
70% 3 2 140 64
80% 2 6 160 73
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 55% 3 1 143 65
65% 3 1 169 77
75% 3 4 195 89
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight (lb) weight (kg)
1 Deadlift up to knees 50% 4 1 180 82
60% 4 2 216 98
70% 4 4 252 115
2 Bench press 50% 5 1 100 45
60% 5 2 120 55
70% 4 5 140 64
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 180 82
60% 4 1 216 98
70% 3 2 252 115
75% 3 5 270 123
5 Lunge 5 5
5 day (Friday) % reps sets weight (lb) weight (kg)
1 Squat 50% 4 1 130 59
60% 4 1 156 71
70% 3 2 182 83
75% 3 6 195 89
2 Bench press 50% 6 1 100 45
60% 5 1 120 55
70% 4 2 140 64
75% 3 2 150 68
80% 2 2 160 73
75% 4 1 150 68
70% 5 1 140 64
60% 6 1 120 55
50% 7 1 100 45
3 Dumbbell fly 10 5
4 Triceps 10 5
5 Squat 55% 3 1 143 65
65% 3 1 169 77
75% 2 4 195 89
6 Good morning (sitting) 6 5
week 3
1 day (Monday) % reps sets weight (lb) weight (kg)
1 Squat 50% 5 1 130 59
60% 4 2 156 71
70% 3 2 182 83
80% 3 5 208 95
2 Bench press 50% 5 1 100 45
60% 4 1 120 55
70% 3 2 140 64
80% 3 5 160 73
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 130 59
60% 5 1 156 71
70% 5 5 182 83
6 Abs 10 3
3 day (Wednesday) % reps sets weight (lb) weight (kg)
1 Deadlift up to knees 50% 4 1 180 82
60% 4 1 216 98
70% 4 2 252 115
75% 4 4 270 123
2 Bench press 50% 6 1 100 45
60% 5 1 120 55
70% 4 2 140 64
75% 3 2 150 68
80% 2 2 160 73
75% 3 2 150 68
70% 4 1 140 64
65% 5 1 130 59
60% 6 1 120 55
55% 7 1 110 50
50% 8 1 100 45
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 216 98
70% 5 2 252 115
80% 4 4 288 131
5 Lunge 5 5
6 Abs 10 3
5 day (Friday) % reps sets weight (lb) weight (kg)
1 Bench press 50% 5 1 100 45
60% 4 1 120 55
70% 3 2 140 64
80% 2 5 160 73
2 Squat 50% 5 1 130 59
60% 5 1 156 71
70% 5 2 182 83
75% 4 5 195 89
3 Bench press 50% 6 1 100 45
60% 6 2 120 55
65% 6 4 130 59
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5
week 4
1 day (Monday) % reps sets weight (lb) weight (kg)
1 Squat 50% 5 1 130 59
60% 4 1 156 71
70% 3 2 182 83
80% 3 2 208 95
85% 2 3 221 100
2 Bench press 50% 5 1 100 45
60% 4 1 120 55
70% 3 2 140 64
80% 3 5 160 73
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 130 59
60% 4 1 156 71
70% 3 2 182 83
80% 2 4 208 95
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight (lb) weight (kg)
1 Bench press 50% 5 1 100 45
60% 4 1 120 55
70% 3 2 140 64
80% 3 2 160 73
85% 2 3 170 77
2 Deadlift 50% 4 1 180 82
60% 4 1 216 98
70% 3 2 252 115
80% 3 2 288 131
85% 2 3 306 139
3 Bench press 55% 5 1 110 50
65% 5 1 130 59
75% 4 4 150 684 Dumbbell fly 10 5
5 Lunge 5 5
5 day (Friday) % reps sets weight (lb) weight (kg)
1 Squat 50% 5 1 130 59
60% 4 1 156 71
70% 3 2 182 83
80% 3 6 208 95
2 Bench press 50% 5 1 100 45
60% 5 1 120 55
70% 5 5 140 64
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3
squat
50-59
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Sheiko
Prep period 2
week 1 squat
1 day (Monday) % reps sets weight (lb) weight (kg)
1 Bench press 50% 5 1 100 45
60% 4 1 120 55
70% 3 1 140 64
80% 3 5 160 73
2 Squat 50% 5 1 130 59
60% 4 1 156 71
70% 3 2 182 83
80% 3 5 208 95
3 Bench press (narrow grip) 50% 3 1 100 45
60% 3 1 120 55
70% 3 4 140 64
4 Dumbbell fly 10 5
5 Squat 55% 5 1 143 65
65% 4 1 169 77
75% 3 5 195 89
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight (lb) weight (kg)
1 Deadlift 50% 4 1 180 82
60% 4 2 216 98
70% 3 2 252 115
80% 3 5 288 131
2 Bench press 50% 5 1 100 45
60% 4 1 120 55
70% 3 1 140 64
80% 3 2 160 73
85% 2 2 170 77
80% 3 1 160 73
70% 5 1 140 64
60% 7 1 120 55
50% 9 1 100 45
3 Dumbbell fly 4 6
4 Deadlift from boxes 60% 5 1 216 98
70% 4 2 252 115
80% 3 3 288 131
90% 2 4 324 147
5 Lunge 5 5
6 Abs 10 3
5 day (Friday) % reps sets weight (lb) weight (kg)
1 Squat 50% 5 1 130 59
60% 4 2 156 71
70% 3 2 182 83
80% 3 5 208 95
2 Bench press 50% 5 1 100 45
60% 4 1 120 55
70% 3 1 140 64
80% 2 5 160 733 Dip 6 5
4 Squat 50% 5 1 130 59
60% 5 2 156 71
70% 4 4 182 83
5 French press 10 5
6 Good morning (sitting) 5 5
###
week 2 50-59
1 day (Monday) % reps sets weight (lb) weight (kg)
1 Squat 50% 5 1 130 59
60% 4 2 156 71
70% 3 2 182 83
80% 2 2 208 95
90% 1 3 234 106
2 Bench press 50% 5 1 100 45
60% 4 1 120 55
70% 3 1 140 64
80% 3 5 160 73
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 130 59
60% 4 1 156 71
70% 3 2 182 83
80% 2 4 208 95
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight (lb) weight (kg)
1 Deadlift up to knees 50% 4 1 180 82
60% 4 2 216 98
70% 3 2 252 115
75% 3 4 270 123
2 Bench press 55% 5 1 110 50
65% 4 1 130 59
75% 3 1 150 68
80% 2 2 160 73
85% 1 2 170 77
75% 3 1 150 68
65% 5 1 130 59
55% 7 1 110 50
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 180 82
60% 4 1 216 98
70% 3 2 252 115
80% 3 5 288 131
5 Lunge 5 5
5 day (Friday) % reps sets weight (lb) weight (kg)
1 Squat 50% 5 1 130 59
60% 5 1 156 71
70% 3 1 182 83
70% 5 1 182 83
70% 7 1 182 83
70% 6 1 182 83
70% 4 1 182 83
2 Bench press 55% 4 1 110 50
65% 4 1 130 59
75% 3 5 150 68
3 Dip 8 5
4 Leg Press 6 5
5 Good morning (sitting) 6 5
###
week 3 50-59
1 day (Monday) % reps sets weight (lb) weight (kg)
1 Squat 50% 5 1 130 59
60% 4 2 156 71
70% 3 2 182 83
80% 3 5 208 95
2 Bench press 50% 5 1 100 45
60% 4 1 120 55
70% 3 1 140 64
80% 3 2 160 73
85% 2 3 170 77
80% 3 2 160 73
3 Squat 50% 6 1 130 59
60% 6 1 156 71
65% 6 4 169 77
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight (lb) weight (kg)
1 Deadlift 50% 4 1 180 82
60% 4 1 216 98
70% 3 2 252 115
80% 3 3 288 131
85% 2 3 306 139
2 Bench press 50% 5 1 100 45
60% 4 1 120 55
70% 3 1 140 64
80% 2 5 160 73
3 Dumbbell fly 10 5
4 Deadlift from boxes 65% 5 1 234 106
75% 5 2 270 123
85% 4 4 306 139
5 Lunge 5 5
6 Abs 10 3
5 day (Friday) % reps sets weight (lb) weight (kg)
1 Bench press 50% 5 1 100 45
60% 4 1 120 55
70% 3 1 140 64
80% 3 4 160 73
2 Squat 50% 5 1 130 59
60% 4 1 156 71
70% 3 2 182 83
80% 3 2 208 95
85% 2 3 221 100
80% 3 3 208 95
3 Bench press 50% 6 1 100 45
60% 6 1 120 55
70% 6 4 140 64
4 Dumbbell fly 10 5
5 Good morning (sitting) 5 5
###
week 4 50-59
1 day (Monday) % reps sets weight (lb) weight (kg)
1 Squat 50% 5 1 130 59
60% 4 1 156 71
70% 3 2 182 83
80% 3 2 208 95
85% 2 2 221 100
90% 1 2 234 106
2 Bench press 50% 5 1 100 45
60% 4 1 120 55
70% 3 1 140 64
80% 2 5 160 73
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 130 59
60% 4 1 156 71
70% 3 2 182 83
80% 2 4 208 95
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight (lb) weight (kg)
1 Bench press 55% 5 1 110 50
65% 4 1 130 59
75% 3 1 150 68
85% 2 4 170 77
2 Deadlift 50% 4 1 180 82
60% 4 1 216 98
70% 3 2 252 115
80% 3 2 288 131
85% 2 3 306 139
3 Bench press 50% 3 1 100 45
60% 3 1 120 55
70% 3 1 140 64
80% 2 3 160 734 Dumbbell fly 10 5
5 Lunge 5 5
5 day (Friday) % reps sets weight (lb) weight (kg)
1 Squat 50% 5 1 130 59
60% 4 1 156 71
70% 3 2 182 83
80% 3 6 208 95
2 Bench press 55% 4 1 110 50
65% 4 1 130 59
75% 4 4 150 68
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3
Sheiko
Comp period
week 1 squat
1 day (Monday) % reps sets weight (lb) weight (kg) 50-59
1 Squat 50% 3 1 130 59 ###
60% 3 1 156 71
70% 3 2 182 83
75% 2 3 195 89
2 Bench press 50% 3 1 100 45 ###
60% 3 1 120 55
70% 3 2 140 64
75% 2 3 150 68
3 Abs 10 3
3 day (Wednesday) % reps sets weight (lb) weight (kg)
1 Squat 50% 3 1 130 59 ###
60% 3 2 156 71
70% 2 2 182 83
80% 2 1 208 95
90% 1 1 234 106
100%-105% 1 2-3 118.181818181818-124.090909090909
2 Bench press 50% 3 1 100 45 ###
60% 3 1 120 55
70% 2 2 140 64
80% 2 1 160 73
90% 1 1 180 82
100%-105% 1 2-3 90.9090909090909-95.4545454545455
3 Deadlift 50% 3 1 180 82 ###
60% 2 1 216 98 ###
70% 2 2 252 115 ###
80% 1 1 288 131 ###
90% 1 1 324 147 ###
100%-105% 1 2-3 163.636363636364-171.818181818182###
5 day (Friday) % reps sets weight (lb) weight (kg)
1 Squat 50% 3 1 130 59 ###
60% 3 2 156 71
70% 3 2 182 83
75% 2 4 195 89
2 Bench press 55% 3 1 110 50 ###
65% 3 2 130 59
75% 3 6 150 68
3 Dumbbell fly 10 5
4 Good morning (standing) 5 5
5 Abs 10 3
###
week 2 50-59
1 day (Monday) % reps sets weight (lb) weight (kg)
1 Squat 50% 3 1 130 59 ###
60% 3 2 156 71
70% 3 2 182 83
80% 2 4 208 95
2 Bench press 50% 3 1 100 45 ###
60% 3 1 120 55
70% 3 2 140 64
80% 3 5 160 73
3 Dumbbell fly 8 4
4 Squat 55% 3 1 143 65 ###
65% 3 2 169 77
75% 3 4 195 89
3 day (Wednesday) % reps sets weight (lb) weight (kg)
1 Deadlift up to knees 50% 3 1 180 82 ###
60% 2 2 216 98 ###
65% 2 2 234 106 ###
70% 1 3 252 115 ###
2 Bench press 50% 3 1 100 45 ###
60% 3 1 120 55
70% 3 2 140 64
80% 3 2 160 73
85% 2 3 170 77
3 Dumbbell fly 10 5
4 Deadlift 50% 3 1 180 82 ###
60% 3 1 216 98 ###
70% 3 2 252 115 ###
80% 3 5 288 131 ###
5 Abs 10 3
5 day (Friday) % reps sets weight (lb) weight (kg)
1 Bench press 50% 3 1 100 45 ###
60% 3 1 120 55
70% 3 2 140 64
80% 3 5 160 73
2 Squat 50% 3 1 130 59 ###
60% 3 2 156 71
70% 3 2 182 83
80% 3 6 208 95
3 Bench press 50% 4 1 100 45 ###
60% 4 1 120 55
70% 4 4 140 64
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5
###
week 3 50-59
1 day (Monday) % reps sets weight (lb) weight (kg)
1 Squat 50% 3 1 130 59 ###
60% 3 1 156 71
70% 3 2 182 83
80% 2 5 208 95
2 Bench press 50% 3 1 100 45 ###
60% 3 1 120 55
70% 3 2 140 64
80% 2 3 160 73
85% 1 3 170 77
3 Dumbbell fly 8 4
4 Abs 4 5
3 day (Wednesday) % reps sets weight (lb) weight (kg)
1 Bench press 50% 3 1 100 45 ###
60% 3 1 120 55
70% 3 2 140 64
80% 2 5 160 73
2 Dumbbell fly 8 4
3 Deadlift 50% 3 1 180 82 ###
60% 3 2 216 98 ###
70% 3 2 252 115 ###
75% 2 5 270 123 ###
4 Good morning (standing) 5 4
5 day (Friday) % reps sets weight (lb) weight (kg)
1 Squat 50% 3 1 130 59 ###
60% 3 2 156 71
70% 2 2 182 83
75% 2 3 195 89
2 Bench press 50% 3 1 100 45 ###
60% 3 1 120 55
70% 3 2 140 64
75% 2 4 150 68
3 Abs 8 3
###
week 4 50-59
1 day (Monday) % reps sets weight (lb) weight (kg)
1 Bench press 50% 3 1 100 45 ###
60% 3 2 120 55
70% 2 2 140 64
75% 1 4 150 68
1 Deadlift 50% 3 1 180 82 ###
60% 2 2 216 98 ###
70% 2 4 252 115 ###
3 Abs 8 2
3 day (Wednesday) % reps sets weight (lb) weight (kg)
1 Squat 50% 3 1 130 59 ###
60% 3 2 156 71
70% 2 3 182 83
2 Bench press 50% 3 1 100 45 ###
60% 3 2 120 55
70% 2 3 140 64
5-6-7 day
Competition
