To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy

*full details

ENTER YOUR MAXES

Squat 100

Bench 100
Deadlift 100

FAQS

Q: How should I use this training program?

A: If you've never used a Sheiko program before, first get youself acquainted with this sty
by running through the program once as is. After that you can modify it to fit your spec

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 exer
substitutions and preserve the overall structure. Your best bet is to make a substitution
a similar purpose.

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 stre
decrease the emphasis on technique development. If that is what you need to make pr
go for it.

Q: Can I run this program with inflated maxes?

A: Again, you can. If you do hopefully you have good techniqe because higher intensity u
breakdown. If that happens you'll wind up practicing bad technique with greater freque
risk of injury.

Q: My gym doesn't have chains. What can I do instead?

A: Get some. They are an extremely valuable training tool. Check your local hardware sto
bands.

Q: How can I do board presses by myself?

A: Take a plastic water bottle and slide it under your shirt. Lower the bar to the bottle then
back up.
Q: I train equipped. How can I use this program?
A: There are two ways you can do it: 1) you can use your gear through the whole program
gear then put it on around 75% or if the Weight can't be moved without gear 2) you can
the first part of the training program. After your skills test switch to equipped maxes an

Q: Can I have Boris train me personally?

A: Boris Sheiko offers online coaching on his website.
e --> Copy *full details here* - Thanks,

Sheiko Advanced Medium Load

cquainted with this style of training

odify it to fit your specific needs.

Download the spreadsheet in order to edit it.

Get the official Sheiko mobile app for more.

needs is to make exercise
to make a substitution that serves

towards metabolic stress and

at you need to make progress then

ause higher intensity usually leads to form

ue with greater frequency and also increase the

your local hardware store or at least get some

e bar to the bottle then press it

ugh the whole program. In that case use your equipped maxes above. Warm up without the
without gear 2) you can start the training program with your raw maxes and train that way for
to equipped maxes and finish the program using gear.
um Load
Preparatory Period I for Class 1 and Above Athletes

WEEK 1

Monday Reps Sets Weight Notes:

1 Front squat 4 1 30
Front squat 4 1 40
Front squat 4 3 50
2 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 4 75
3 Squat 3 1 55
Squat 3 1 65
Squat 2 4 75
4 Chest muscles 8 4
5 Abs 10 3

Wednesday Reps Sets Weight Notes:

1 Deadlift to knees w/2s pause 3 1 50
Deadlift to knees w/2s pause 3 1 60
Deadlift to knees w/2s pause 3 4 70
2 Bench press 5 1 50
Bench press 5 1 60
Bench press 3 1 70
Bench press 5 1 70
Bench press 7 1 70
Bench press 4 1 70
Bench press 6 1 70
Bench press 8 1 70
3 Deadlift w/pause 5-7cm above kne 3 1 55
Deadlift w/pause 5-7cm above kne 3 1 65
Deadlift w/pause 5-7cm above kne 2 4 75
4 Lat muscles 6 4
5 Good morning 5 5

Friday Reps Sets Weight Notes:

1 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 3 4 75
2 Squat w/pause at half squat posit 3 1 50
Squat w/pause at half squat posit 3 1 60
Squat w/pause at half squat posit 3 4 70
3 Board bench press 3 1 60
Board bench press 3 1 70
Board bench press 3 2 80
Board bench press 2 3 85
4 Chest muscles 8 4
5 Hyperextension 8 4

Saturday Reps Sets Weight Notes:

1 Deficit deadlift 3 1 50
Deficit deadlift 2 4 60
2 Incline Bench press 3 5
3 Deadlift off boxes, bar is 5-7cm b 3 1 55
Deadlift off boxes, bar is 5-7cm b 3 1 65
Deadlift off boxes, bar is 5-7cm b 3 2 75
Deadlift off boxes, bar is 5-7cm b 2 3 85
4 Dip (with Weights) 4 5
5 Leg press (80-90% of squat 1RM) 5 5
6 Reverse hyperextension 8 4

WEEK 2

Monday Reps Sets Weight Notes:

1 Squat 5 1 50
Squat 4 1 60
Squat 3 1 70
Squat 3 1 75
Squat 2 5 80
2 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 5 80
3 French press lying 6 5
4 Chest muscles 8 4
5 Hyperextension 8 4

Wednesday Reps Sets Weight Notes:

1 Bench press w/chains plus 8-10 kg 3 1 50
Bench press w/chains plus 8-10 kg 3 1 60
Bench press w/chains plus 8-10 kg 3 5 70
2 Deadlift w/pause 5-7cm below kne 3 1 50
Deadlift w/pause 5-7cm below kne 3 1 60
Deadlift w/pause 5-7cm below kne 3 1 70
Deadlift w/pause 5-7cm below kne 2 5 75
3 Delts 6 5
4 Leg extension (1 sec pause every r 6 5
at the top)
5 Abs 8 4

Friday Reps Sets Weight Notes:

1 Front squat 4 1 30
Front squat 4 1 40
Front squat 4 4 50
2 Board bench press 3 1 60
Board bench press 3 1 70
Board bench press 3 1 80
Board bench press 2 2 85
Board bench press 1 3 90
3 Dips (with Weights) 6 5
4 Lat muscles 8 4
5 Good morning 5 5

Saturday Reps Sets Weight Notes:

1 Bench press narrow grip 4 1 50
Bench press narrow grip 3 1 60
Bench press narrow grip 3 4 65
2 Deadlift w/chains, 8-10kg each sid 3 1 50
Deadlift w/chains, 8-10kg each sid 3 1 60
Deadlift w/chains, 8-10kg each sid 2 2 70
Deadlift w/chains, 8-10kg each sid 1 3 75
3 Dumbbells press 6 5
4 Leg press 4 5
5 Reverse hyperextension 8 4

WEEK 3

Monday Reps Sets Weight Notes:

1 Front squat 4 1 40
Front squat 4 1 50
Front squat 3 3 55
2 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 2 80
Bench press 1 2 85
Bench press 2 2 80
3 Squat w/pause at half squat posit 3 1 50
Squat w/pause at half squat posit 3 1 60
Squat w/pause at half squat posit 3 1 70
 Squat w/pause at half squat posit 2 4 75
4 Lat muscles 6 5
5 Goodmorning 5 4

Wednesday Reps Sets Weight Notes:

1 Deadlift to knees with 2 sec pause 3 1 50
Deadlift to knees with 2 sec pause 3 1 60
Deadlift to knees with 2 sec pause 3 1 70
Deadlift to knees with 2 sec pause 2 4 75
2 Bench press 5 1 50
Bench press 5 1 60
Bench press 3 1 70
Bench press 7 1 70
Bench press 4 1 70
Bench press 8 1 70
Bench press 2 1 70
Bench press 6 1 70
3 Deadlift off boxes, bar is 5-7cm b 4 1 60
Deadlift off boxes, bar is 5-7cm b 4 1 70
Deadlift off boxes, bar is 5-7cm b 4 4 80
4 Chest muscles 6 4
5 Abs 10 3

Friday Reps Sets Weight Notes:

1 Board bench press 3 1 55
Board bench press 3 1 65
Board bench press 3 1 75
Board bench press 2 2 85
Board bench press 1 3 90
2 Squat 5 1 50
Squat 4 1 60
Squat 3 1 70
Squat 2 5 80
3 Bench press w/chains plus 8-10 kg 4 1 50
Bench press w/chains plus 8-10 kg 4 1 60
Bench press w/chains plus 8-10 kg 4 4 65
4 Lat muscles 8 4
5 Goodmorning seated 4 4

Saturday Reps Sets Weight Notes:

1 Deadlift w/pause 5-7cm above kne 3 1 50
Deadlift w/pause 5-7cm above kne 3 1 60
Deadlift w/pause 5-7cm above kne 3 1 70
 Deadlift w/pause 5-7cm above kne 2 4 75
2 Bench press with middle grip 4 1 50
Bench press with middle grip 4 1 60
Bench press with middle grip 4 4 65
3 Deadlift w/ chains 3 1 50
Deadlift w/ chains 3 1 60
Deadlift w/ chains 3 1 70
Deadlift w/ chains 2 4 75
4 Triceps 6 5
5 Reverse hyperextension 8 4

WEEK 4

Monday Reps Sets Weight Notes:

1 Front squat 3 1 40
Front squat 3 1 45
Front squat 3 2 50
Front squat 3 3 55
2 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 3 2 80
Bench press 2 3 85
Bench press 3 2 80
3 Squat 3 1 50
Squat 3 1 60
Squat 3 1 70
Squat 3 4 80
4 Dip 6 5
5 Lat muscles 6 4
6 Hyperextension 8 4

Wednesday Reps Sets Weight Notes:

1 Deficit deadlift 3 1 50
Deficit deadlift 3 1 60
Deficit deadlift 2 4 70
2 Board bench press 3 1 60
Board bench press 3 1 70
Board bench press 3 1 80
Board bench press 3 1 85
Board bench press 2 2 90
Board bench press 1 2 95
3 Deadlift off boxes, 5-7cm below k 3 1 60
Deadlift off boxes, 5-7cm below k 3 1 70
 Deadlift off boxes, 5-7cm below k 3 2 80
Deadlift off boxes, 5-7cm below k 2 2 90
Deadlift off boxes, 5-7cm below k 1 2 95
4 Chest muscles 8 4
5 French press 6 5

Friday Reps Sets Weight Notes:

1 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 4 80
2 Squat 5 1 50
Squat 4 1 60
Squat 3 1 70
Squat 2 4 80
3 Bench press w/chains plus 8-10 kg 3 1 50
Bench press w/chains plus 8-10 kg 3 1 60
Bench press w/chains plus 8-10 kg 3 1 70
Bench press w/chains plus 8-10 kg 2 4 75
4 Delts 6 4
5 Abs 10 3

Saturday Reps Sets Weight Notes:

1 Deadlift w/pause 5-7cm below kne 3 1 50
Deadlift w/pause 5-7cm below kne 3 1 60
Deadlift w/pause 5-7cm below kne 3 1 70
Deadlift w/pause 5-7cm below kne 2 2 75
Deadlift w/pause 5-7cm below kne 1 3 80
2 Bench press 6 1 50
Bench press 6 1 60
Bench press 6 4 65
3 Deadlift w/chains 3 1 50
Deadlift w/chains 3 1 60
Deadlift w/chains 3 1 70
Deadlift w/chains 2 4 75
4 Leg press 5 5
5 Reverse hyperextension 8 4
Preparatory Period II for Class 1 and Above Athletes

WEEK 1

Monday % Reps Sets Weight Notes:

1 Bench press ### 5 1 50
Bench press ### 4 1 60
Bench press ### 3 1 70
Bench press ### 3 4 80
2 Squat ### 5 1 50
Squat ### 5 1 60
Squat ### 3 1 70
Squat ### 7 1 70
Squat ### 4 1 70
Squat ### 8 1 70
Squat ### 2 1 70
Squat ### 5 1 70
3 Bench press w/board ### 3 1 60
Bench press w/board ### 3 1 70
Bench press w/board ### 3 2 80
Bench press w/board ### 2 3 85
4 Chest Muscles 8 4
5 Abs 8 3

Wednesday % Reps Sets Weight Notes:

1 Deficit deadlift ### 3 1 50
Deficit deadlift ### 3 1 60
Deficit deadlift ### 2 4 70
2 Bench press with chains ### 3 1 50
Bench press with chains ### 3 1 60
Bench press with chains ### 3 1 70
Bench press with chains ### 2 4 75
3 Deadlift off boxes, bar is #a## 3 1 60
Deadlift off boxes, bar is #a## 3 1 70
Deadlift off boxes, bar is #a## 3 2 80
Deadlift off boxes, bar is #a## 3 3 85
4 Lat Muscles 6 5
5 Dips 5 5
6 Goodmorning 5 5

Friday % Reps Sets Weight Notes:

1 Bench press ### 5 1 55
Bench press ### 4 1 65
Bench press ### 3 1 75
 Bench press ### 2 4 85
2 Squat ### 5 1 50
Squat ### 4 1 60
Squat ### 3 1 70
Squat ### 2 4 80
3 Bench press ### 4 1 50
Bench press ### 4 1 60
Bench press ### 4 4 70
4 Chest Muscles 6 5
5 Abs 10 3

Saturday % Reps Sets Weight Notes:

1 Deadlift off boxes, bar is #a## 3 1 60
Deadlift off boxes, bar is #a## 3 1 70
Deadlift off boxes, bar is #a## 3 2 80
Deadlift off boxes, bar is #a## 3 4 85
2 Incline Shoulder Press 3 5
3 Delts 6 4
4 Lat Muscles 6 5
5 Hyperextension 8 4

WEEK 2

Monday % Reps Sets Weight Notes:

1 Bench press ### 5 1 50
Bench press ### 4 1 60
Bench press ### 3 1 70
Bench press ### 2 4 80
2 Squat ### 5 1 50
Squat ### 4 1 60
Squat ### 3 1 70
Squat ### 2 4 80
3 Bench press w/chains ### 3 1 50
Bench press w/chains ### 3 1 60
Bench press w/chains ### 3 1 70
Bench press w/chains ### 2 4 75
4 Chest Muscles 8 5
5 Good morning 5 5

Wednesday % Reps Sets Weight Notes:

1 Deadlift to knees ### 3 1 50
Deadlift to knees ### 3 1 60
Deadlift to knees ### 2 4 70
2 Bench press w/board ### 5 1 55
 Bench press w/board ### 4 1 65
Bench press w/board ### 4 2 75
Bench press w/board ### 3 2 85
Bench press w/board ### 2 3 90
3 Deadlift w/chains ### 3 1 50
Deadlift w/chains ### 3 1 60
Deadlift w/chains ### 3 1 70
Deadlift w/chains ### 2 4 75
4 Triceps 6 5
5 Abs 10 4

Friday % Reps Sets Weight Notes:

1 Squat ### 5 1 55
Squat ### 4 1 65
Squat ### 3 1 75
Squat ### 2 4 85
2 Bench press ### 5 1 50
Bench press ### 4 1 60
Bench press ### 3 1 70
Bench press ### 3 5 80
3 Squat ### 3 1 50
Squat ### 3 1 60
Squat ### 3 1 70
Squat ### 2 3 80
4 Chest Muscle 6 5
5 Hyperextension 8 4

Saturday % Reps Sets Weight Notes:

1 Deadlift w/ 2 pauses, 5-7c### 3 1 50
Deadlift w/ 2 pauses, 5-7c### 3 1 60
Deadlift w/ 2 pauses, 5-7c### 3 1 70
Deadlift w/ 2 pauses, 5-7c### 2 4 75
2 Incline shoulder press 3 5
3 Dips 5 5
4 Lat Muscles 6 5

WEEK 3

Monday % Reps Sets Weight Notes:

1 Bench press ### 5 1 55
Bench press ### 4 1 65
Bench press ### 3 1 75
Bench press ### 2 4 85
2 Squat ### 5 1 50
 Squat ### 5 1 60
Squat ### 3 1 70
Squat ### 7 1 70
Squat ### 4 1 70
Squat ### 8 1 70
Squat ### 2 1 70
Squat ### 6 1 70
3 Bench press ### 3 1 50
Bench press ### 3 1 60
Bench press ### 3 1 70
Bench press ### 2 4 80
4 Chest Muscles 6 4
5 Good Morning 5 5

Wednesday % Reps Sets Weight Notes:

1 Deficit Deadlift ### 3 1 50
Deficit Deadlift ### 3 1 60
Deficit Deadlift ### 2 4 70
2 Bench press ### 6 1 50
Bench press ### 5 1 60
Bench press ### 4 1 70
Bench press ### 3 1 75
Bench press ### 2 2 80
3 Deadlift from boxes bar is### 4 1 60
Deadlift from boxes bar is### 4 1 70
Deadlift from boxes bar is### 4 4 80
4 Triceps 6 5
5 Abs 10 3

Friday % Reps Sets Weight Notes:

1 Squat ### 5 1 50
Squat ### 4 1 60
Squat ### 3 1 70
Squat ### 2 4 80
2 Bench press w/chains ### 4 1 50
Bench press w/chains ### 4 1 60
Bench press w/chains ### 4 5 70
3 Squat ### 4 1 50
Squat ### 4 1 60
Squat ### 4 4 70
4 Lat Muscles 6 5
5 Hyperextension 8 4

Saturday % Reps Sets Weight Notes:

1 1 + 1/2 (x2) Deadlift ### 3 1 50
### 3 1 60
3 + 1/2 (x2) Deadlift ### 3 1 70
4 + 1/2 (x2) Deadlift ### 3 4 75
2 Close Grip Bench Press ### 3 1 50
Close Grip Bench Press ### 3 1 60
Close Grip Bench Press ### 3 4 70
3 Delts 6 5
4 Triceps 6 5
5 Reverse Hyperextension 8 4

WEEK 4

Monday % Reps Sets Weight Notes:

1 Squat ### 5 1 50
Squat ### 4 1 60
Squat ### 3 1 70
Squat ### 2 5 80
2 Bench press ### 5 1 50
Bench press ### 4 1 60
Bench press ### 3 1 70
Bench press ### 3 5 80
3 Chest Muscles 6 5
4 Dips 5 5
5 Good Morning 5 5

Wednesday % Reps Sets Weight Notes:

1 Deadlift w/pause 5-7cm ab
### 3 1 50
Deadlift w/pause 5-7cm ab
### 3 1 60
Deadlift w/pause 5-7cm ab
### 3 1 70
Deadlift w/pause 5-7cm ab
### 2 4 80
2 Bench press w/board ### 3 1 55
Bench press w/board ### 3 1 65
Bench press w/board ### 3 1 75
Bench press w/board ### 3 2 85
Bench press w/board ### 2 2 90
Bench press w/board ### 1 3 95
3 Deadlift up to knees ### 3 1 50
Deadlift up to knees ### 3 1 60
Deadlift up to knees ### 3 1 70
Deadlift up to knees ### 2 4 75
4 Triceps 6 5
5 Lat Muscles 6 5
6 Abs 8 4
 Friday % Reps Sets Weight Notes:
1 Bench press ### 5 1 55
Bench press ### 4 1 65
Bench press ### 3 1 75
Bench press ### 2 4 85
2 Squat ### 5 1 50
Squat ### 4 1 60
Squat ### 3 1 70
Squat ### 2 4 80
3 Bench press ### 3 1 50
Bench press ### 3 1 60
Bench press ### 3 1 70
Bench press ### 2 3 80
4 Chest Muscles 6 5
5 Hyperextension 8 4

Saturday % Reps Sets Weight Notes:

1 Deficit Deadlift ### 3 1 50
Deficit Deadlift ### 3 1 60
Deficit Deadlift ### 2 4 70
2 Incline Shoulder Press 3 5
3 Deadlift off boxes bar is 5### 3 1 60
Deadlift off boxes bar is 5### 3 1 70
Deadlift off boxes bar is 5### 3 1 80
Deadlift off boxes bar is 5### 2 3 85
5 Lat Muscles 6 5
6 Leg Press 5 5

WEEK 5

Monday % Reps Sets Weight Notes:

1 Bench press ### 5 1 50
Bench press ### 4 1 60
Bench press ### 3 1 70
Bench press ### 3 4 80
2 Squat ### 5 1 50
Squat ### 5 1 60
Squat ### 3 1 70
Squat ### 5 1 70
Squat ### 7 1 70
Squat ### 4 1 70
Squat ### 6 1 70
Squat ### 8 1 70
3 Bench press ### 4 1 50
 Bench press ### 4 1 60
Bench press ### 4 4 70
4 Chest Muscles 6 5
5 Good morning 5 5

Wednesday % Reps Sets Weight Notes:

1 Deadlift up to knees ### 4 1 50
Deadlift up to knees ### 4 1 60
Deadlift up to knees ### 4 4 70
2 Bench press ### 5 1 50
Bench press ### 4 1 60
Bench press ### 3 1 70
Bench press ### 2 5 80
3 Deadlift off boxes, bar is ### 3 1 55
Deadlift off boxes, bar is ### 3 1 65
Deadlift off boxes, bar is ### 3 1 75
Deadlift off boxes, bar is ### 3 4 85
4 Triceps 6 5
5 Hyperextension 8 4

Friday % Reps Sets Weight Notes:

1 Squat ### 5 1 50
Squat ### 4 1 60
Squat ### 3 1 70
Squat ### 3 4 75
2 Bench press ### 6 1 50
Bench press ### 5 1 60
Bench press ### 4 1 70
Bench press ### 3 1 75
Bench press ### 2 2 80
Bench press ### 1 2 85
Bench press ### 2 1 80
Bench press ### 3 1 75
Bench press ### 4 1 70
Bench press ### 5 1 65
Bench press ### 6 1 60
Bench press ### 7 1 55
Bench press ### 8 1 50
3 Squat ### 4 1 50
Squat ### 4 1 60
Squat ### 4 4 70
4 Chest Muscles 6 5
5 Abs 10 3
 Saturday % Reps Sets Weight Notes:
1 Deadlift w/pause 5cm abov### 3 1 50
Deadlift w/pause 5cm abov### 3 1 60
Deadlift w/pause 5cm abov### 3 1 70
Deadlift w/pause 5cm abov### 2 4 75
2 DB Bench press 6 5
3 Deadlift w/chains off boxes
### 4 1 50
Deadlift w/chains off boxes
### 4 1 60
Deadlift w/chains off boxes
### 4 1 70
Deadlift w/chains off boxes
### 4 4 75
4 Lat Muscles 6 5
5 Hyperextension 8 4

WEEK 6

Monday % Reps Sets Weight Notes:

1 Squat ### 5 1 50
Squat ### 4 1 60
Squat ### 3 1 70
Squat ### 2 5 80
2 Bench press ### 5 1 50
Bench press ### 4 1 60
Bench press ### 3 1 70
Bench press ### 2 5 80
3 Chest Muscles 6 5
4 Hyperextension 8 4

Wednesday % Reps Sets Weight Notes:

1 Deficit Deadlift ### 4 1 50
Deficit Deadlift ### 4 1 60
Deficit Deadlift ### 3 2 65
2 Bench press ### 5 1 50
Bench press ### 5 1 60
Bench press ### 3 1 70
Bench press ### 6 1 70
Bench press ### 4 1 70
Bench press ### 7 1 70
Bench press ### 2 1 70
Bench press ### 8 1 70
Bench press ### 5 1 70
3 Deadlift ### 3 1 50
Deadlift ### 3 1 60
Deadlift ### 3 1 70
 Deadlift ### 2 5 80
4 Delts 6 5
5 Lat Muscles 8 4

Friday % Reps Sets Weight Notes:

1 Squat ### 5 1 50
Squat ### 4 1 60
Squat ### 3 1 70
Squat ### 2 4 80
2 Bench press ### 5 1 50
Bench press ### 4 1 60
Bench press ### 3 1 70
Bench press ### 3 5 75
3 Squat ### 5 1 50
Squat ### 5 1 60
Squat ### 5 4 70
4 Chest Muscles 8 5
5 Abs 8 4

Saturday % Reps Sets Weight Notes:

1 Deadlift up to knees ### 3 1 50
Deadlift up to knees ### 3 1 60
Deadlift up to knees ### 3 1 70
Deadlift up to knees ### 3 4 75
2 Bench press ### 4 1 50
Bench press ### 4 1 60
Bench press ### 4 4 70
3 Deadlift w/chains ### 3 1 50
Deadlift w/chains ### 3 1 60
Deadlift w/chains ### 3 1 70
Deadlift w/chains ### 3 4 75
4 Dip 4 5
5 Lat Muscles 6 5
6 Hyperextension 8 4
Preparatory Period III for Class 1 and Above Athletes

WEEK 1

Monday Reps Sets Weight Notes:

1 Squat 5 1 55 ###
Squat 4 1 65 ###
Squat 3 1 75 ###
Squat 2 3 85 ###
2 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 4 80
4 Squat 3 1 50 ###
Squat 3 1 60 ###
Squat 3 1 70 ###
Squat 2 4 80 ###
3 Chest Muscles 6 4
5 Goodmorning 5 5

Wednesday Reps Sets Weight Notes:

1 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 2 80
Bench press 1 2 85
Bench press 2 2 80
2 Deadlift off boxes, bar is 5cm 3 1 65
Deadlift off boxes, bar is 5cm 3 1 75
Deadlift off boxes, bar is 5cm 3 2 85
Deadlift off boxes, bar is 5cm 2 3 90
3 Triceps 6 5
4 Lat Muscles 6 5
5 Abs 8 4

Friday Reps Sets Weight Notes:

1 Squat 5 1 50 ###
Squat 4 1 60 ###
Squat 3 1 70 ###
Squat 2 4 75 ###
2 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 4 75
3 Chest Muscles 6 5
4 Dips 5 5
5 Goodmorning 5 5

Saturday Reps Sets Weight Notes:

1 Incline shoulder press 3 5
2 Deadlift w/pause 5cm above k 3 1 50
Deadlift w/pause 5cm above k 3 1 60
Deadlift w/pause 5cm above k 3 1 70
Deadlift w/pause 5cm above k 2 4 75
2 Lat Muscles 6 4
4 Hyperextension 8 4

###

WEEK 2

Monday Reps Sets Weight Notes:

1 Squat 5 1 50 ###
Squat 4 1 60 ###
Squat 3 1 70 ###
Squat 2 1 80 ###
Squat 1 1 90 ###
Squat 1 1 95 ###
Squat 1 2-3 100-105
###
2 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 3 75
3 Chest Muscles 5 3
4 Hyperextension 8 4

Wednesday Reps Sets Weight Notes:

1 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 1 80
Bench press 1 1 90
Bench press 1 1 95
Bench press 1 2-3 100-105
2 Deadlift 5 1 50
Deadlift 4 1 60
Deadlift 3 1 70
Deadlift 2 1 80
Deadlift 1 1 90
Deadlift 1 1 95
Deadlift 1 2-3 100-105
3 Delts 6 4
4 Lat Muscles 6 4

Friday Reps Sets Weight Notes:

1 Squat 5 1 50 ###
Squat 4 1 60 ###
Squat 3 1 70 ###
Squat 2 4 80 ###
2 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 3 5 75
4 Squat 5 1 50 ###
Squat 5 1 60 ###
Squat 5 4 70 ###
3 Chest Muscles 8 5
4 Abs 8 4

Saturday Reps Sets Weight Notes:

1 Deadlift up to knees 3 1 50
Deadlift up to knees 3 1 60
Deadlift up to knees 3 1 70
Deadlift up to knees 3 4 75
2 Bench Press 5 1 50
Bench Press 5 1 60
Bench Press 5 4 70
3 Deadlift off boxes, bar is 5cm 4 1 60
Deadlift off boxes, bar is 5cm 4 1 70
Deadlift off boxes, bar is 5cm 4 4 80
4 Dips 4 5
5 Lat Muscles 6 5
6 Hyperextension 8 4

###
WEEK 3

Monday Reps Sets Weight Notes:

1 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 3 4 80
2 Squat 5 1 50 ###
Squat 4 1 60 ###
Squat 3 1 70 ###
Squat 3 5 80 ###
3 Bench press w/board 4 1 60
Bench press w/board 4 1 70
 Bench press w/board 4 4 80
4 Chest Muscles 6 4
5 Goodmorning 5 5

Wednesday Reps Sets Weight Notes:

1 Deadlift up to knees w/pause 4 1 50
Deadlift up to knees w/pause 4 1 60
Deadlift up to knees w/pause 4 4 70
2 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 3 2 80
Bench press 2 2 85
Bench press 3 1 80
Bench press 5 1 70
Bench press 7 1 60
Bench press 9 1 50
3 1(x2) + 1/2 (x2) Deadlift, alter 4 1 50
1(x2) + 1/2 (x2) Deadlift, alter 4 1 60
1(x2) + 1/2 (x2) Deadlift, alter 4 1 70
1 + 1/2 (x2) Deadlift, alternati 3 4 75
4 Triceps 6 5
5 Lat Muscles 6 5
6 Abs 10 4

Friday Reps Sets Weight Notes:

1 Squat 5 1 50 ###
Squat 5 1 60 ###
Squat 3 1 65 ###
Squat 7 1 65 ###
Squat 4 1 65 ###
Squat 8 1 65 ###
Squat 2 1 65 ###
Squat 6 1 65 ###
2 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 5 80
3 Dips 4 5
4 Chest Muscles 6 4
5 Hyperextension 8 4

Saturday Reps Sets Weight Notes:

1 Deadlift w/pause 5-7cm above 3 1 50
Deadlift w/pause 5-7cm above 3 1 60
Deadlift w/pause 5-7cm above 3 1 70
Deadlift w/pause 5-7cm above 2 4 75
2 Bench press w/chains 4 1 50
Bench press w/chains 4 1 60
Bench press w/chains 4 4 70
3 Goodmorning 5 5
4 Leg Press 6 5

###

WEEK 4

Monday Reps Sets Weight Notes:

1 Bench press w/board 3 1 55
Bench press w/board 3 1 65
Bench press w/board 3 1 75
Bench press w/board 3 2 85
Bench press w/board 2 3 90
2 Squat 5 1 50 ###
Squat 4 1 60 ###
Squat 3 1 70 ###
Squat 3 2 80 ###
Squat 2 2 85 ###
Squat 3 2 80 ###
3 Decline Bench Press 4 1 50
Decline Bench Press 4 1 60
Decline Bench Press 4 5 70
4 Chest Muscles 6 4
5 Abs 10 3

Wednesday Reps Sets Weight Notes:

1 Deadlift w/pause 5-7cm below 3 1 50
Deadlift w/pause 5-7cm below 3 1 60
Deadlift w/pause 5-7cm below 3 1 70
Deadlift w/pause 5-7cm below 2 4 80
2 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 3 2 80
Bench press 2 3 85
Bench press 3 2 80
3 Deadlift off boxes, bar is 5cm 3 1 65
Deadlift off boxes, bar is 5cm 3 1 75
Deadlift off boxes, bar is 5cm 3 2 85
Deadlift off boxes, bar is 5cm 2 3 95
4 Lat Muscles 6 5
5 Goodmorning 5 5

Friday Reps Sets Weight Notes:

1 Bench press w/chains 3 1 50
Bench press w/chains 3 1 60
Bench press w/chains 3 1 70
Bench press w/chains 3 4 75
2 Squat 5 1 50 ###
Squat 5 1 60 ###
Squat 3 1 70 ###
Squat 5 1 70 ###
Squat 7 1 70 ###
Squat 4 1 70 ###
Squat 6 1 70 ###
Squat 8 1 70 ###
3 Bench press w/board 4 1 50
Bench press w/board 4 1 60
Bench press w/board 4 1 70
Bench press w/board 4 4 75
4 Chest Muscles 6 5
5 Dips 5 5

Saturday Reps Sets Weight Notes:

1 1(x2) + 1/2 (x2) Deadlift, alter 4 1 50
1(x2) + 1/2 (x2) Deadlift, alter 4 1 60
1 + 1/2 (x2) Deadlift 3 1 70
1 + 1/2 Deadlift 2 4 80
2 Incline shoulder press 3 5
3 Lat Muscles 6 5
4 Hyperextension 8 4

###

WEEK 5

Monday Reps Sets Weight Notes:

1 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 3 4 80
2 Squat 5 1 50 ###
Squat 4 1 60 ###
Squat 3 1 70 ###
Squat 2 4 80 ###
3 Bench press 4 1 50
Bench press 4 1 60
Bench press 4 4 70
4 Chest Muscles 6 4
5 Goodmorning 5 5
 Wednesday Reps Sets Weight Notes:
1 Deficit deadlift 3 1 50
Deficit deadlift 3 1 60
Deficit deadlift 3 1 65
Deficit deadlift 2 4 70
2 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 4 75
3 Deadlift from boxes, bar is 5c 3 1 70
Deadlift from boxes, bar is 5c 3 1 80
Deadlift from boxes, bar is 5c 2 2 90
Deadlift from boxes, bar is 5c 1 3 95
4 Triceps 6 5
5 Goodmorning 5 4

Friday Reps Sets Weight Notes:

1 Squat 5 1 50 ###
Squat 4 1 60 ###
Squat 3 1 70 ###
Squat 2 4 80 ###
2 Bench press 6 1 50
Bench press 6 1 60
Bench press 6 5 70
4 Squat 3 1 55 ###
Squat 3 1 65 ###
Squat 3 4 75 ###
3 Chest Muscles 6 5
5 Lat Muscles 6 5

Saturday Reps Sets Weight Notes:

1 Deadlift up to knees w/pause 3 1 50
Deadlift up to knees w/pause 3 1 60
Deadlift up to knees w/pause 3 1 70
Deadlift up to knees w/pause 3 4 75
2 Close Grip Bench Press 4 1 50
Close Grip Bench Press 4 1 60
Close Grip Bench Press 4 4 70
3 Deadlift off boxes, bar is 5cm 3 1 55
Deadlift off boxes, bar is 5cm 3 1 65
Deadlift off boxes, bar is 5cm 3 1 75
Deadlift off boxes, bar is 5cm 3 4 85
4 Dips 5 5
5 Triceps 6 5
###
###
Competition Period for Class 1 and Above Athletes

WEEK 1

Monday Reps Sets Weight Notes:

1 Bench press 5 1 55
Bench press 4 1 65
Bench press 3 1 75
Bench press 2 3 85
2 Squat 5 1 50
Squat 4 1 60
Squat 3 1 70
Squat 3 4 80
3 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 4 80
4 Chest Muscles 8 4
5 Hyperextension 8 4

Wednesday Reps Sets Weight Notes:

1 Deficit Deadlift 3 1 50
Deficit Deadlift 3 1 60
Deficit Deadlift 2 2 70
2 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 3 4 80
3 Deadlift of boxes, bar is 5cm 3 1 60
Deadlift of boxes, bar is 5cm 3 1 70
Deadlift of boxes, bar is 5cm 2 2 80
Deadlift of boxes, bar is 5cm 1 3 90
4 Lat Muscles 6 4
5 Abs 8 4

Friday Reps Sets Weight Notes:

1 Squat 3 1 50
Squat 3 1 60
Squat 3 1 70
Squat 2 2 80
Squat 1 3 85
2 Bench press 3 1 50
Bench press 3 1 60
Bench press 3 1 70
 Bench press 2 2 80
Bench press 2 3 85
Bench press 2 2 80
3 Chest Muscles 6 4
4 Triceps 6 4
5 Goodmorning 5 4

Saturday Reps Sets Weight Notes:

1 Incline Shoulder press 3 5
2 Deadlift off boxes, bar is 5cm 3 1 55
Deadlift off boxes, bar is 5cm 3 1 65
Deadlift off boxes, bar is 5cm 3 1 75
Deadlift off boxes, bar is 5cm 2 3 85
3 Delts 6 4
4 Lat Muscles 6 4
5 Reverse Hyperextension 8 4

WEEK 2

Monday Reps Sets Weight Notes:

1 Squat 3 1 50
Squat 3 1 60
Squat 3 1 70
Squat 2 3 75
2 Bench press 3 1 50
Bench press 3 1 60
Bench press 3 1 70
Bench press 2 3 75
3 Chest Muscles 6 4
4 Hyperextension 8 3

Wednesday Reps Sets Weight Notes:

1 Bench press 3 1 50
Bench press 3 1 60
Bench press 3 1 70
Bench press 2 1 80
Bench press 1 1 90
Bench press 1 1 95
Bench press 1 1-2 100
2 Deadlift 3 1 50
Deadlift 3 1 60
Deadlift 2 1 70
Deadlift 2 1 80
 Deadlift 1 1 90
Deadlift 1 1 95
Deadlift 1 1-2 100
3 Triceps 6 4
4 Abs 8 3

Friday Reps Sets Weight Notes:

1 Squat 3 1 50
Squat 3 1 60
Squat 3 1 70
Squat 2 1 80
Squat 1 1 90
Squat 1 1 95
Squat 1 1-2 100
2 Bench press 3 1 50
Bench press 3 1 60
Bench press 3 1 70
Bench press 2 4 75
3 Chest Muscles 6 4
4 Goodmorning 4 4

Saturday Reps Sets Weight Notes:

1 DB Bench Press 5 5
2 Deadlift up to knees 3 1 50
Deadlift up to knees 3 1 60
Deadlift up to knees 3 1 70
Deadlift up to knees 2 3 75
3 Lat Muscles 6 4
4 Dips 4 4

WEEK 3

Monday Reps Sets Weight Notes:

1 Squat 3 1 55
Squat 3 1 65
Squat 2 2 75
Squat 1 4 85
2 Bench press 3 1 50
Bench press 3 1 60
Bench press 3 1 70
Bench press 3 4 80
3 Chest Muscles 6 4
4 Hyperextension 8 4
 Wednesday Reps Sets Weight Notes:
1 Deadlift up to knees 3 1 50
Deadlift up to knees 3 1 60
Deadlift up to knees 3 1 70
Deadlift up to knees 2 3 75
2 Bench press 3 1 50
Bench press 3 1 60
Bench press 3 1 70
Bench press 2 2 80
Bench press 1 3 85
3 Deadlift 3 1 50
Deadlift 3 1 60
Deadlift 3 1 70
Deadlift 2 4 80
4 Lat Muscles 6 4
5 Abs 8 3

Friday Reps Sets Weight Notes:

1 Squat 3 1 50
Squat 3 1 60
Squat 3 1 70
Squat 2 4 80
2 Bench press 3 1 50
Bench press 3 1 60
Bench press 3 1 70
Bench press 2 5 80
3 Delts 6 4
4 Triceps 6 4
5 Goodmorning 4 4

Saturday Reps Sets Weight Notes:

1 Incline Shoulder Press 3 5
2 Deadlift off boxes, bar is 5cm 3 1 55
Deadlift off boxes, bar is 5cm 3 1 65
Deadlift off boxes, bar is 5cm 3 1 75
Deadlift off boxes, bar is 5cm 2 3 85
3 Lat Muscles 6 4
4 Reverse Hyperextension 8 4

WEEK 4

Monday Reps Sets Weight Notes:

1 Squat 3 1 50
Squat 3 1 60
Squat 3 1 70
Squat 2 4 80
2 Bench press 3 1 50
Bench press 3 1 60
Bench press 3 1 70
Bench press 2 2 80
Bench press 1 3 85
3 Chest Muscles 6 4
4 Goodmorning 4 4

Wednesday Reps Sets Weight Notes:

1 Bench press 3 1 50
Bench press 3 1 60
Bench press 3 1 70
Bench press 2 2 80
2 Deadlift 2 1 50
Deadlift 2 1 60
Deadlift 2 3 70
3 Lat Muscles 6 3
4 Abs 8 3

Friday Reps Sets Weight Notes:

1 Squat 3 1 50
Squat 3 1 60
Squat 2 2 70
Squat 1 3 75
2 Bench press 3 1 50
Bench press 3 1 60
Bench press 3 1 70
Bench press 2 3 75
3 Hyperextension 6 3

Saturday

Rest

WEEK 5

Monday Reps Sets Weight Notes:

1 Bench press 3 1 50
Bench press 3 1 60
Bench press 2 2 70
Bench press 1 3 75
2 Deadlift 3 1 50
Deadlift 3 1 60
Deadlift 2 3 70
3 Abs 8 3

Wednesday Reps Sets Weight Notes:

1 Squat 3 1 50
Squat 2 1 60
Squat 1 3 70
2 Bench press 3 1 50
Bench press 3 1 60
Bench press 2 3 70

Competition
Prep Cycle I
Week Squat Bench Dead NL Avg Wt.
1 52 105 61 218 65
2 49 78 32 159 64 Peparatory Pe
3 56 126 75 257 66 300
4 62 121 65 248 67
Total 219 430 233 882 66 250
200
Prep Cycle II

Week
150
Week Squat Bench Dead NL Avg Wt.
100
1 59 103 59 221 70
2 55 93 48 196 69 50
3 84 105 59 248 67 0
4 42 84 63 189 70 1 2
5 91 129 90 310 67
6 42 84 63 189 70
Total 373 598 382 1353 69

Prep Cycle III

Week Squat Bench Dead NL Avg Wt.
1 55 62 35 152 69
2 69 94 64 227 68
3 67 140 65 272 67
Peparatory Pe
4 71 128 54 253 70
300
5 58 134 72 264 68 Squat
Total 320 558 290 1168 69 250

Comp Cycle 200

Week Squat Bench Dead NL Avg Wt.
Week

150
1 40 85 38 163 70
2 30 47 29 106 69 100

3 31 56 47 134 70 50
4 30 44 10 84 67 0 Squat
5 8 25 12 45 63 1 2 3
Total 139 257 136 532 69

Squat Analysis

Prep Cycle I
% WEEK 1 WEEK 2 WEEK 3 WEEK 4 Month
S
25

20
50-59 18 21 21 23 83 S
60-69 6 4 7 7 24 Squat
70-79 20 6 14 6 46 25
80-89 0 10 10 20 40
90+ 0 0 0 0 0 20
NL 44 41 52 56 193
Avg. Int. 57.9% 57.2% 62.4% 62.7% 60.3% 15

Lifts
Prep Cycle II 10

5
% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 Cycle
50-59 10 13 14 10 14 15 76 Squat
0
60-69 9 11 13 8 13 13 67 1 2
70-79 32 9 49 6 64 26 186
80-89 8 22 8 18 0 18 74 W
90+ 0 0 0 0 0 0 0
NL 59 55 84 42 91 72 403
Avg. Int. 66.4% 69.1% 66.1% 67.6% 66.2% 67.6% 66.9%

Prep Cycle III

% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Cycle
50-59 13 15 10 10 13 61
60-69 11 13 39 9 11 83
70-79 17 26 3 36 18 100 Sq
80-89 14 10 15 16 16 71
45
90+ 0 5 0 0 0 5
40
NL 55 69 67 71 58 320
35
Avg. Int. 68.2% 67.2% 65.7% 68.5% 67.9% 67.5%
30
25
Comp Cycle

Lifts
% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Cycle 20
50-59 8 6 6 6 3 29 15
60-69 7 6 6 6 2 27 10
70-79 6 12 7 10 3 38 5
80-89 19 2 12 8 0 41 0
WEEK 1 WEE
90+ 0 4 0 0 0 4
NL 40 30 31 30 8 139
Avg. Int. 69.4% 68.8% 70.3% 67.2% 60.0% 68.5%

Bench Analysis

Prep Cycle I
% WEEK 1 WEEK 2 WEEK 3 WEEK 4 Month
50-59 15 12 21 19 67

70
60
50
60-69 16 25 52 44 137
70-79 62 21 36 20 139
70
80-89 12 17 14 32 75
90+ 0 3 3 6 12 60
NL 105 78 126 121 430 50
Avg. Int. 68.0% 67.7% 66.0% 68.6% 67.5%
40

Lifts
30
Prep Cycle II 20
% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 Cycle
10
50-59 17 18 21 16 35 19 126
60-69 18 15 19 14 28 17 111 0
70-79 36 25 45 12 36 72 226 WEEK 1 WEE
80-89 32 29 20 35 30 10 156
90+ 0 6 0 7 0 0 13
NL 103 93 105 84 129 118 632
Avg. Int. 69.7% 70.6% 67.2% 72.6% 65.5% 72.6% 69.3%

Prep Cycle III

% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Cycle
50-59 15 20 28 19 24 106
60-69 12 17 27 18 22 96
70-79 17 50 34 61 76 238
80-89 18 2 51 24 12 107
90+ 0 5 0 6 0 11 80
NL 62 94 140 128 134 558 70
Avg. Int. 66.9% 66.7% 67.9% 70.4% 66.0% 67.7% 60
50
40

Lifts
Comp Cycle
% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Month 30
50-59 18 9 9 9 6 51 20
60-69 15 9 9 9 6 48 10
70-79 12 23 9 15 13 72
0
80-89 40 2 29 11 0 82 WEEK 1 W
90+ 0 4 0 0 0 4
NL 85 47 56 44 25 257
Avg. Int. 70.1% 68.2% 70.6% 67.4% 63.4% 68.8%

Deadlift Analysis

Prep Cycle I
% WEEK 1 WEEK 2 WEEK 3 WEEK 4 Month
50-59 12 6 9 9 36
De
40
35
30
25
60-69 17 6 13 12 48 De
70-79 26 20 37 29 112
40
80-89 6 0 16 9 31
90+ 0 0 0 6 6 35
NL 61 32 75 65 233 30
Avg. Int. 66.9% 66.4% 69.6% 69.7% 68.5% 25
20

Lifts
15
Prep Cycle II
10
% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 Cycle
5
50-59 3 9 6 9 14 13 54
60-69 9 9 7 12 14 19 70 0
WEEK 1 WEEK
70-79 14 30 27 17 50 33 171
80-89 33 0 16 17 12 10 88 W
90+ 0 0 0 0 0 0 0
NL 59 48 56 55 90 75 383
Avg. Int. 74.8% 66.0% 70.0% 69.0% 69.2% 69.0% 69.7%

Prep Cycle III

% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Cycle
50-59 3 8 11 7 9 38
60-69 6 11 11 10 12 50 Dea
70-79 14 22 43 9 29 117
80-89 6 18 0 22 15 61 50
90+ 6 5 0 6 7 24 45
NL 35 64 65 54 72 290 40
Avg. Int. 74.6% 71.6% 66.5% 73.5% 72.6% 71.4% 35
30
25

Lifts
Comp Cycle 20
% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Month 15
50-59 6 6 9 2 3 26 10
60-69 9 6 9 2 3 29
5
70-79 10 11 15 6 6 48
0
80-89 10 2 14 0 0 26 WEEK 1
90+ 3 4 0 0 0 7
NL 38 29 47 10 12 136
Avg. Int. 70.7% 68.8% 69.5% 64.0% 62.5% 68.6%

Lift Distribution Analysis

Prep Cycle I
% of LiftWEEK 1 WEEK 2 WEEK 3 WEEK 4 Cycle
Squat 21.0% 27.2% 20.6% 23.1% 22.5%
Lift Distrib
0.6
0.5
l Lifts

0.4
0.3
 Lift Distrib
Bench 50.0% 51.7% 49.8% 50.0% 50.2%
0.6
Deadlift 29.0% 21.2% 29.6% 26.9% 27.2%
0.5

% Total Lifts
0.4
Prep Cycle II 0.3
% of LiftWEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 Cycle 0.2
Squat 26.7% 28.1% 34.3% 23.2% 29.4% 27.2% 28.4% 0.1
Bench 46.6% 47.4% 42.9% 46.4% 41.6% 44.5% 44.6% 0
WEEK 1 WEEK
Deadlift 26.7% 24.5% 22.9% 30.4% 29.0% 28.3% 27.0%
W

Prep Cycle III

% of LiftWEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Cycle
Squat
Bench
36.2%
40.8%
30.4%
41.4%
24.6%
51.5%
28.1%
50.6%
22.0%
50.8%
27.4%
47.8%
Lift Distr
Deadlift 23.0% 28.2% 23.9% 21.3% 27.3% 24.8% 0.6

% Total Lifts
0.4
0.2
Comp Cycle
% of LiftWEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Cycle 0
WEEK 1 W
Squat 24.5% 28.3% 23.1% 35.7% 17.8% 26.1%
Bench 52.1% 44.3% 41.8% 52.4% 55.6% 48.3%
Deadlift 23.3% 27.4% 35.1% 11.9% 26.7% 25.6%
 Peparatory Period I Peparatory Period II
300 350
250 300
250
200
200

Week
150 Week
150
100 NL
100
50 50
0 0
1 2 3 4 1 2 3 4 5 6

Peparatory Period III Competition Period

180
Squat
Bench Dead Tonnage Squat Bench Dead
160
### ### 4080 14230 57.9% 68.0% 66.9%
140
### ### 2125 10210 57.2% 67.7% 66.4%
120
### ### 5220 17030 62.4% 66.0% 69.6%
100
### ### 4530 16725
Week

62.7% 68.6% 69.7%

80
### ### 15955 58195 60.3% 67.5% 68.5%
60
40
20
Squat
Bench Dead Tonnage Squat Bench Dead0
1 ###2 ### 44153 15515
4 5
66.4% 69.7% 74.8% 1 2 3 4 5
### ### 3170 13535 69.1% 70.6% 66.0%
### ### 4130 16735 66.1% 67.2% 70.0%
### ### 4350 13290 67.6% 72.6% 69.0%
### ### 6225 20695 66.2% 65.5% 69.2%
### ### 4350 13290 67.6% 72.6% 69.0%
### ### 26640 93060 66.9% 69.3% 69.7%

Squat I Squat II
25 70
60
20
50-59
 Squat I Squat II
Squat
Bench Dead Tonnage Squat Bench Dead
25 70
### ### 2610 10510 68.2% 66.9% 74.6%
### ### 4585 15490 67.2% 66.7% 71.6% 60
20 ### ### 4320 18220 65.7% 67.9%50-59
66.5%
50
### ### 3970 17835 68.5% 70.4%60-69
73.5%
15 ### ### 5225 18005 67.9% 66.0% 72.6% 40
70-79

Lifts
Lifts

### ### 20710 80060 67.5% 67.7% 71.4% 30

10 80-89
90+ 20
5
10
Squat
Bench Dead Tonnage Squat Bench Dead
0
0
###
1 ### 2685
2 11420
3 469.4% 70.1% 70.7% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6
### ### 1995 7265 68.8% 68.2% 68.8%
### ### 3265Week 9400 70.3% 70.6% 69.5% Week
### ### 640 5620 67.2% 67.4% 64.0%
480 ### 750 2815 60.0% 63.4% 62.5%
### ### 9335 36520 68.5% 68.8% 68.6%

Squat III Squat Comp

45 20
40
35 15
30
25
10
Lifts
Lifts

20
15
10 5
5
0 0
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

Week Week

Bench I Bench II
70 80
60 70
50-59 60
50
60-69 50
 Bench I Bench II
70 80
60 70
50-59 60
50
60-69 50
40
70-79 40

Lifts
Lifts

30
80-89 30
20 90+ 20
10 10
0 0
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6

Week Week

Bench III Bench Comp

80 45
70 40
60 35
30
50
25
40
Lifts

Lifts

20
30
15
20 10
10 5
0 0
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

Week Week

Deadlift I Deadlift II
40 60
35 50
30 50-59
60-69 40
25
 Deadlift I Deadlift II
40 60
35 50
30 50-59
60-69 40
25
70-79 30

Lifts
20
Lifts

15 80-89 20
10 90+
10
5
0 0
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6

Week Week

Deadlift (4 day #3) Deadlift (4 day comp)

50 16
45 14
40 12
35
10
30
8
Lifts

25
Lifts

20 6
15
4
10
5 2
0 0
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

Week Week

Lift Distribution (4 day #1) Lift Distribution (4 day #2)

0.6 0.5
0.5 0.4
Squat
l Lifts
l Lifts

0.4
0.3
0.3 Deadlift
 Lift Distribution (4 day #1) Lift Distribution (4 day #2)
0.6 0.5
0.5 0.4
Squat

% Total Lifts
% Total Lifts

0.4
0.3
0.3 Deadlift
0.2
0.2 Bench
0.1 0.1
0 0
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6

Week Week

Lift Distribution (4 day #3) Lift Distribution (4 day

0.6 comp)
% Total Lifts

0.4
% Total Lifts
1
0.2
0 0
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

Week Week
od II

5 6

riod

4 5

II
II

WEEK 4 WEEK 5 WEEK 6

WEEK 4 WEEK 5

II
 II

3 WEEK 4 WEEK 5 WEEK 6

ek

omp

WEEK 3 WEEK 4 WEEK 5

eek

t II
 t II

WEEK 4 WEEK 5 WEEK 6

ek

ay comp)

WEEK 3 WEEK 4 WEEK 5

eek

n (4 day #2)
n (4 day #2)

3 WEEK 4 WEEK 5 WEEK 6

Week

on (4 day
p)

EK 3 WEEK 4 WEEK 5
ek