MaxEnter your maxes here:Made by ChaseT 2008.05.09Squat130Bench95Deadlift155

Volume CalcsVolume Calculations

These graphs show you volume vs intensityThese graphs show the type of loadingThese graphs show the focus of the loading

Adaptation

PoundageSquatBenchDeadlift4 Day PrepSquatBenchDeadNLSquatBenchDeadAvg Wt.SquatBenchDead%Week 1Week 2Week 3Week 4Month%Week 1Week 2Week 3Week 4Month%Week 1Week 2Week 3Week 4Month% of LiftsWeek 1Week 2Week 3Week 4Month15210561218391367836324170207857.9%68.0%66.9%50-59182121238350-59151221196750-591269936Squat21.0%27.2%20.6%23.1%22.5%2497832159364750163294119567557.2%67.7%66.4%60-6964772460-691625524413760-69176131248Bench50.0%51.7%49.8%50.0%50.2%35612675257454478998091205348062.4%66.0%69.6%70-792061464670-796221362013970-7926203729112Deadlift29.0%21.2%29.6%26.9%27.2%46212165248505778907022199688162.7%68.6%69.7%80-8901010204080-89121714327580-896016931Total219430233882171602758824730694787960.3%67.5%68.5%90+0000090+03361290+00066NL44415256193NL10578126121430NL61327565233Avg. Int. 57.9%57.2%62.4%62.7%60.3%Avg. Int. 68.0%67.7%66.0%68.6%67.5%Avg. Int. 66.9%66.4%69.6%69.7%68.5%Accumulation

PoundageSquatBenchDeadlift4 Day Prep2SquatBenchDeadNLSquatBenchDeadAvg Wt.SquatBenchDead%Week 1Week 2Week 3Week 4Week 5Week 6Cycle%Week 1Week 2Week 3Week 4Week 5Week 6Cycle%Week 1Week 2Week 3Week 4Week 5Week 6Cycle% of LiftsWeek 1Week 2Week 3Week 4Week 5Week 6Cycle15910359221509668216843187608566.4%69.7%74.8%50-591013141014157650-5917182116351912650-593969141354Squat26.7%28.1%33.9%23.2%29.4%27.2%28.4%2559348196494062374914160908269.1%70.6%66.0%60-6991113813136760-6918151914281711160-69991012141973Bench46.6%47.4%42.3%46.4%41.6%44.5%44.5%38410559248721567026402203198266.1%67.2%70.0%70-79329496642618670-7936254512367222670-79143027175033171Deadlift26.7%24.5%23.8%30.4%29.0%28.3%27.2%4428463189369257956743162308667.6%72.6%69.0%80-898228180187480-8932292035301015680-89330161712108859112990310782680289649255028266.2%65.5%69.2%90+000000090+0607001390+00000006428463189369257956743162308667.6%72.6%69.0%NL595584429172403NL1039310584129118632NL594859559075386Total37359838213533246139378412921131318466.9%69.3%69.7%Avg. Int. 66.4%69.1%66.1%67.6%66.2%67.6%66.9%Avg. Int. 69.7%70.6%67.2%72.6%65.5%72.6%69.3%Avg. Int. 74.8%66.0%70.0%69.0%69.2%69.0%69.7%Transmutation
Iam Centurion: I know you're going to ask whybecause you set new maxes in the second week, recover in the thrid and use those higher maxes going forward.

PoundageSquatBenchDeadlift4 Day Prep3SquatBenchDeadNLSquatBenchDeadAvg Wt.SquatBenchDead%Week 1Week 2Week 3Week 4Week 5Cycle%Week 1Week 2Week 3Week 4Week 5Cycle%Week 1Week 2Week 3Week 4Week 5Cycle% of LiftsWeek 1Week 2Week 3Week 4Week 5Cycle1556235152487539434046128638568.2%66.9%74.6%50-5913151010136150-59152028192410650-5938117938Squat36.2%30.4%24.6%28.1%22.0%27.4%2699464227593659726315182228066.2%66.9%63.7%60-691113399118360-6912172718229660-6961111101250Bench40.8%41.4%51.5%50.6%50.8%47.8%36714065272572090256696214417965.7%67.9%66.5%70-7917263361810070-79175034617623870-79142243929117Deadlift23.0%28.2%23.9%21.3%27.3%24.8%47112854253631885556154210268368.5%70.4%73.5%80-8914101516167180-8918251241210780-89618022156155813472264512283988099216198267.9%66.0%72.6%90+05000590+050601190+6506724Total3205582901168279713589231309951718167.2%67.7%69.7%NL5569677158320NL6294140128134558NL3564655472290Avg. Int. 68.2%66.2%65.7%68.5%67.9%67.2%Avg. Int. 66.9%66.9%67.9%70.4%66.0%67.7%Avg. Int. 74.6%63.7%66.5%73.5%72.6%69.7%Realization
Iam Centurion: Continuation of higher intensity then a tapering off.

PoundageSquatBenchDeadlift4 Day CompSquatBenchDeadNLSquatBenchDeadAvg Wt.SquatBenchDead%Week 1Week 2Week 3Week 4Week 5Month%Week 1Week 2Week 3Week 4Week 5Month%Week 1Week 2Week 3Week 4Week 5Month% of LiftsWeek 1Week 2Week 3Week 4Week 5Month1408538163360856624162134318269.4%70.1%70.7%50-5986663350-59189996050-59669230Squat24.5%28.3%23.1%35.7%17.8%100.0%230472910626853045309288228368.8%68.2%68.8%60-6976662 60-69159996060-69969230Bench52.1%44.3%41.8%52.4%55.6%0.0%3315647134283437575061116528770.3%70.6%69.5%70-796127103 70-79122391513070-79101115660Deadlift23.3%27.4%35.1%11.9%26.7%0.0%4304410842620281799264287767.2%67.4%64.0%80-891921280 80-8940229110080-8910214000582512456241506116332927360.0%63.4%62.5%90+04000 90+04000090+340000Total139257136532123701678714469436258268.5%68.8%68.6%NL4030313083NL85475644250NL38294710120Avg. Int. 69.4%68.8%70.3%67.2%60.0%68.5%Avg. Int. 70.1%68.2%70.6%67.4%63.4%68.8%Avg. Int. 70.7%68.8%69.5%64.0%62.5%68.6%

4 day PrepSheikoPreparatory Period for Class 1 & CMS

week 1squatbenchdeadlift1 day (Monday)%setsrepsweight50-5960-6970-7980-8990+50-5960-6970-7980-8990+50-5960-6970-7980-8990+1Front squat30%14394156 Front squat40%14524208 Front squat50%34651278012 2Bench press50%15485238 5 Bench press60%14574228 4 Bench press70%13673200 3 Bench press75%42718570 8 3Squat55%137232153 Squat65%13853254 3 Squat75%42988780 8 4Chest muscles485Abs310

3 day (Wednesday)%setsrepsweight1Deadlift to knees w/2s pause50%13783233 3 Deadlift to knees w/2s pause60%13933279 3 Deadlift to knees w/2s pause70%43109121302 12 2Bench press50%154852385 Bench press60%15575285 5 Bench press70%13673200 3 Bench press70%15675333 5 Bench press70%17677466 7 Bench press70%14674266 4 Bench press70%16676399 6 Bench press70%18678532 8 3Deadlift w/pause 5-7cm above knees55%13853256 3 Deadlift w/pause 5-7cm above knees65%131013302 3 Deadlift w/pause 5-7cm above knees75%421168930 8 4Lat muscles465Good morning55

5 day (Friday)%setsrepsweight1Bench press50%15485238 5 Bench press60%14574228 4 Bench press70%13673200 3 Bench press75%437112855 12 2Squat w/pause at half squat position on the way down50%136531953 Squat w/pause at half squat position on the way down60%13783234 3 Squat w/pause at half squat position on the way down70%4391121092 12 3Board bench press60%13573171 3 Board bench press70%13673200 3 Board bench press80%23766456 6 Board bench press85%32816485 6 4Chest muscles48205Hyperextension48

6 day (Saturday)%setsrepsweight1Deficit deadlift50%137832333 Deficit deadlift60%42938744 8 2Incline Bench press5362 3Deadlift off boxes, bar is 5-7cm below knees55%138532563 Deadlift off boxes, bar is 5-7cm below knees65%131013302 3 Deadlift off boxes, bar is 5-7cm below knees75%231166698 6 Deadlift off boxes, bar is 5-7cm below knees85%321326791 6 4Dip (with weights)54105Leg press (80-90% of squat 1RM)551006Reverse hyperextension485239131056783616324186200015166212012172660week 21 day (Monday)%setsrepsweight1Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat75%13983293 3 Squat80%52104101040 10 2Bench press50%15485238 5 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%527610760 10 3French press lying564Chest muscles485Hyperextension48

3 day (Wednesday)%setsrepsweight1Bench press w/chains plus 8-10 kg to each side in addition to this weight50%134831433 Bench press w/chains plus 8-10 kg to each side in addition to this weight60%13573171 3 Bench press w/chains plus 8-10 kg to each side in addition to this weight70%536715998 15 2Deadlift w/pause 5-7cm below knees50%13783233 3 Deadlift w/pause 5-7cm below knees60%13933279 3 Deadlift w/pause 5-7cm below knees70%131093326 3 Deadlift w/pause 5-7cm below knees75%52116101163 10 3Delts564Leg extension (1 sec pause every rep56at the top)5Abs48

5 day (Friday)%setsrepsweight1Front squat30%14394156 Front squat40%14524208 Front squat50%446516104016 2Board bench press60%13573171 3 Board bench press70%13673200 3 Board bench press80%13763228 3 Board bench press85%22814323 4 Board bench press90%31863257 33Dips (with weights)564Lat muscles485Good morning55

6 day (Saturday)%setsrepsweight1Bench press narrow grip50%144841904 Bench press narrow grip60%13573171 3 Bench press narrow grip65%436212741 12 2Deadlift w/chains, 8-10kg each side plus this weight50%13783233 3 Deadlift w/chains, 8-10kg each side plus this weight60%13933279 3 Deadlift w/chains, 8-10kg each side plus this weight70%221094434 4 Deadlift w/chains, 8-10kg each side plus this weight75%311163349 3 3Dumbbells press564Leg press545Reverse hyperextension48493646.5785016323293.752146100122521173662000week 31 day (Monday)%setsrepsweight1Front squat40%14524208 Front squat50%146542604 Front squat55%337296449 2Bench press50%15485238 5 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%22764304 4 Bench press85%21812162 2 Bench press80%22764304 4 3Squat w/pause at half squat position on the way down50%136531953 Squat w/pause at half squat position on the way down60%13783234 3 Squat w/pause at half squat position on the way down70%13913273 3 Squat w/pause at half squat position on the way down75%42988780 8 4Lat muscles565Goodmorning45

3 day (Wednesday)%setsrepsweight1Deadlift to knees with 2 sec pause50%13783233 3 Deadlift to knees with 2 sec pause60%13933279 3 Deadlift to knees with 2 sec pause70%131093326 3 Deadlift to knees with 2 sec pause75%421168930 8 2Bench press50%154852385 Bench press60%15575285 5 Bench press70%13673200 3 Bench press70%17677466 7 Bench press70%14674266 4 Bench press70%18678532 8 Bench press70%12672133 2 Bench press70%16676399 6 3Deadlift off boxes, bar is 5-7cm below knees60%14934372 4 Deadlift off boxes, bar is 5-7cm below knees70%141094434 4 Deadlift off boxes, bar is 5-7cm below knees80%44124161984 16 4Chest muscles465Abs310

5 day (Friday)%setsrepsweight1Board bench press55%13523157 3 Board bench press65%13623185 3 Board bench press75%13713214 3 Board bench press85%22814323 4 Board bench press90%31863257 32Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat80%52104101040 10 3Bench press w/chains plus 8-10 kg to each side in addition to this weight50%14484190 4 Bench press w/chains plus 8-10 kg to each side in addition to this weight60%14574228 4 Bench press w/chains plus 8-10 kg to each side in addition to this weight65%446216988 16 4Lat muscles485Goodmorning seated44

6 day (Saturday)%setsrepsweight1Deadlift w/pause 5-7cm above knees50%13783233 3 Deadlift w/pause 5-7cm above knees60%13933279 3 Deadlift w/pause 5-7cm above knees70%131093326 3 Deadlift w/pause 5-7cm above knees75%421168930 8 2Bench press with middle grip50%144841904 Bench press with middle grip60%14574228 4 Bench press with middle grip65%446216988 16 3Deadlift w/ chains50%13783233 3 Deadlift w/ chains60%13933279 3 Deadlift w/ chains70%131093326 3 Deadlift w/ chains75%421168930 8 4Triceps565Reverse hyperextension48564543.51267899.257580912171410021523614391337160week 41 day (Monday)%setsrepsweight1Front squat40%13523156 Front squat45%13593176 Front squat50%236563906 Front squat55%337296449 2Bench press50%15485238 5 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%23766456 6 Bench press85%32816485 6 Bench press80%23766456 6 3Squat50%136531953 Squat60%13783234 3 Squat70%13913273 3 Squat80%43104121248 12 4Dip565Lat muscles466Hyperextension48

3 day (Wednesday)%setsrepsweight1Deficit deadlift50%13783233 3 Deficit deadlift60%13933279 3 Deficit deadlift70%421098868 8 2Board bench press60%13573171 3 Board bench press70%13673200 3 Board bench press80%13763228 3 Board bench press85%13813242 3 Board bench press90%22864342 4 Board bench press95%21902181 2 3Deadlift off boxes, 5-7cm below knees60%13933279 3 Deadlift off boxes, 5-7cm below knees70%131093326 3 Deadlift off boxes, 5-7cm below knees80%231246744 6 Deadlift off boxes, 5-7cm below knees90%221404558 4Deadlift off boxes, 5-7cm below knees95%211472295 24Chest muscles485French press56

5 day (Friday)%setsrepsweight1Bench press50%15485238 5 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%42768608 8 2Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat80%421048832 8 3Bench press w/chains plus 8-10 kg to each side in addition to this weight50%13483143 3 Bench press w/chains plus 8-10 kg to each side in addition to this weight60%13573171 3 Bench press w/chains plus 8-10 kg to each side in addition to this weight70%13673200 3 Bench press w/chains plus 8-10 kg to each side in addition to this weight75%42718570 8 4Delts465Abs310

6 day (Saturday)%setsrepsweight1Deadlift w/pause 5-7cm below knees50%13783233 3 Deadlift w/pause 5-7cm below knees60%13933279 3 Deadlift w/pause 5-7cm below knees70%131093326 3 Deadlift w/pause 5-7cm below knees75%221164465 4 Deadlift w/pause 5-7cm below knees80%311243372 3 2Bench press 50%164862856 Bench press 60%16576342 6 Bench press 65%4662241482 24 3Deadlift w/chains50%13783233 3 Deadlift w/chains60%13933279 3 Deadlift w/chains70%131093326 3 Deadlift w/chains75%421168930 8 4Leg press555Reverse hyperextension486250571217889.75657021.523762001944203269122996

17013513.53522257220121436.562204030055112118589304292316

4 day Prep (2)SheikoPreparatory Period for Class 1 & CMS

week 1squatbenchdeadlift1 day (Monday)%setsrepsweight50-5960-6970-7980-8990+50-5960-6970-7980-8990+50-5960-6970-7980-8990+1Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%437612912 12 2Squat50%156553255 Squat60%15785390 5 Squat70%13913273 3 Squat70%17917637 7 Squat70%14914364 4 Squat70%18918728 8 Squat70%12912182 2 Squat70%15915455 5 3Bench press w/board60%13573171 3 Bench press w/board70%13673200 3 Bench press w/board80%23766456 6 Bench press w/board85%32816485 6 4Chest Muscles485Abs38

3 day (Wednesday)%setsrepsweight1Deficit deadlift50%137832333 Deficit deadlift60%13933279 3 Deficit deadlift70%421098868 8 2Bench press with chains50%134831433 Bench press with chains60%13573171 3 Bench press with chains70%13673200 3 Bench press with chains75%42718570 8 3Deadlift off boxes, bar is at 5 cm below knees 60%13933279 3 Deadlift off boxes, bar is at 5 cm below knees 70%131093326 3 Deadlift off boxes, bar is at 5 cm below knees 80%231246744 6 Deadlift off boxes, bar is at 5 cm below knees 85%3313291186 9 4Lat Muscles565Dips556Goodmorning55

5 day (Friday)%setsrepsweight1Bench press55%155252615 Bench press65%14624247 4 Bench press75%13713214 3 Bench press85%42818646 8 2Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat80%421048832 8 3Bench press50%144841904 Bench press60%14574228 4 Bench press70%4467161064 16 4Chest Muscles565Abs310

6 day (Saturday)%setsrepsweight1Deadlift off boxes, bar is at 5 cm below knees 60%13933279 3 Deadlift off boxes, bar is at 5 cm below knees 70%131093326 3 Deadlift off boxes, bar is at 5 cm below knees 80%231246744 6 Deadlift off boxes, bar is at 5 cm below knees 85%43132121581 12 2Incline Shoulder Press533Delts464Lat Muscles565Hyperextension48595096103682159684310932801718363203914330week 21 day (Monday)%setsrepsweight1Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%42768608 8 2Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat80%421048832 8 3Bench press w/chains50%134831433 Bench press w/chains60%13573171 3 Bench press w/chains70%13673200 3 Bench press w/chains75%42718570 8 4Chest Muscles585Good morning55

3 day (Wednesday)%setsrepsweight1Deadlift to knees50%137832333 Deadlift to knees60%13933279 3 Deadlift to knees70%421098868 8 2Bench press w/board55%155252615 Bench press w/board65%14624247 4 Bench press w/board75%24718570 8 Bench press w/board85%23816485 6 Bench press w/board90%32866513 63Deadlift w/chains50%137832333 Deadlift w/chains60%13933279 3 Deadlift w/chains70%131093326 3 Deadlift w/chains75%421168930 8 4Triceps565Abs410

5 day (Friday)%setsrepsweight1Squat55%157253585 Squat65%14854338 4 Squat75%13983293 3 Squat85%421118884 8 2Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%5376151140 15 3Squat50%136531953 Squat60%13783234 3 Squat70%13913273 3 Squat80%321046624 6 4Chest Muscle 565Hyperextension48

6 day (Saturday)%setsrepsweight1Deadlift w/ 2 pauses, 5-7cm above and below knees50%137832333 Deadlift w/ 2 pauses, 5-7cm above and below knees60%13933279 3 Deadlift w/ 2 pauses, 5-7cm above and below knees70%131093326 3 Deadlift w/ 2 pauses, 5-7cm above and below knees75%421168930 8 2Incline shoulder press533Dips554Lat Muscles5655494093623748491413119220181525296993000week 31 day (Monday)%setsrepsweight1Bench press55%155252615 Bench press65%14624247 4 Bench press75%13713214 3 Bench press85%42818646 8 2Squat50%156553255 Squat60%15785390 5 Squat70%13913273 3 Squat70%17917637 7 Squat70%14914364 4 Squat70%18918728 8 Squat70%12912182 2 Squat70%16916546 6 3Bench press50%134831433 Bench press60%13573171 3 Bench press70%13673200 3 Bench press80%42768608 8 4Chest Muscles465Good Morning55

3 day (Wednesday)%setsrepsweight1Deficit Deadlift50%137832333 Deficit Deadlift60%13933279 3 Deficit Deadlift70%421098868 8 2Bench press50%164862856 Bench press60%15575285 5 Bench press70%14674266 4 Bench press75%13713214 3 Bench press80%22764304 4 3Deadlift from boxes bar is 5cm below knees 60%14934372 4 Deadlift from boxes bar is 5cm below knees 70%141094434 4 Deadlift from boxes bar is 5cm below knees 80%44124161984 16 4Triceps565Abs310

5 day (Friday)%setsrepsweight1Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat80%421048832 8 2Bench press w/chains50%144841904 Bench press w/chains60%14574228 4 Bench press w/chains70%5467201330 20 3Squat50%146542604 Squat60%14784312 4 Squat70%4491161456 16 4Lat Muscles565Hyperextension48

6 day (Saturday)%setsrepsweight11 + 1/2 (x2) Deadlift 50%137832333 2 + 1/2 (x2) Deadlift 60%13933279 3 3 + 1/2 (x2) Deadlift 70%131093326 3 4 + 1/2 (x2) Deadlift 75%43116121395 12 2Close Grip Bench Press50%134831433 Close Grip Bench Press60%13573171 3 Close Grip Bench Press70%436712798 12 3Delts564Triceps565Reverse Hyperextension4884721510567025964021413498021194520061027160week 41 day (Monday)%setsrepsweight1Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat80%52104101040 10 2Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%5376151140 15 3Chest Muscles564Dips555Good Morning55

3 day (Wednesday)%setsrepsweight1Deadlift w/pause 5-7cm above knees50%137832333 Deadlift w/pause 5-7cm above knees60%13933279 3 Deadlift w/pause 5-7cm above knees70%131093326 3 Deadlift w/pause 5-7cm above knees80%421248992 8 2Bench press w/board55%135231573 Bench press w/board65%13623185 3 Bench press w/board75%13713214 3 Bench press w/board85%23816485 6 Bench press w/board90%22864342 4Bench press w/board95%31903271 33Deadlift up to knees50%137832333 Deadlift up to knees60%13933279 3 Deadlift up to knees70%131093326 3 Deadlift up to knees75%4211689304Triceps565Lat Muscles566Abs48

5 day (Friday)%setsrepsweight1Bench press55%155252615 Bench press65%14624247 4 Bench press75%13713214 3 Bench press85%42818646 8 2Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat80%421048832 8 3Bench press50%134831433 Bench press60%13573171 3 Bench press70%13673200 3 Bench press80%32766456 6 4Chest Muscles565Hyperextension48

6 day (Saturday)%setsrepsweight1Deficit Deadlift50%137832333 Deficit Deadlift60%13933279 3 Deficit Deadlift70%421098868 8 2Incline Shoulder Press533Deadlift off boxes bar is 5cm below knees60%13933279 3 Deadlift off boxes bar is 5cm below knees70%131093326 3 Deadlift off boxes bar is 5cm below knees80%131243372 3 Deadlift off boxes bar is 5cm below knees85%321326791 6 5Lat Muscles566Leg Press55423692845795636743108618016141235791217170week 51 day (Monday)%setsrepsweight1Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%437612912 12 2Squat50%156553255 Squat60%15785390 5 Squat70%13913273 3 Squat70%15915455 5 Squat70%17917637 7 Squat70%14914364 4 Squat70%16916546 6 Squat70%18918728 8 3Bench press50%144841904 Bench press60%14574228 4 Bench press70%4467161064 16 4Chest Muscles565Good morning55

3 day (Wednesday)%setsrepsweight1Deadlift up to knees50%147843104 Deadlift up to knees60%14934372 4 Deadlift up to knees70%44109161736 16 2Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%527610760 10 3Deadlift off boxes, bar is 5cm below knees55%138532563 Deadlift off boxes, bar is 5cm below knees65%131013302 3 Deadlift off boxes, bar is 5cm below knees75%131163349 3 Deadlift off boxes, bar is 5cm below knees85%43132121581 12 4Triceps565Hyperextension48

5 day (Friday)%setsrepsweight1Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat75%4398121170 12 2Bench press50%164862856 Bench press60%15575285 5 Bench press70%14674266 4 Bench press75%13713214 3 Bench press80%22764304 4 Bench press85%21812162 2 Bench press80%12762152 2 Bench press75%13713214 3 Bench press70%14674266 4 Bench press65%15625309 5 Bench press60%16576342 6 Bench press55%175273667 Bench press50%184883808 3Squat50%146542604 Squat60%14784312 4 Squat70%4491161456 16 4Chest Muscles565Abs310

6 day (Saturday)%setsrepsweight1Deadlift w/pause 5cm above knees50%137832333 Deadlift w/pause 5cm above knees60%13933279 3 Deadlift w/pause 5cm above knees70%131093326 3 Deadlift w/pause 5cm above knees75%421168930 8 2DB Bench press563Deadlift w/chains off boxes, bar is 10-12cm below knees50%147843104 Deadlift w/chains off boxes, bar is 10-12cm below knees60%14934372 4 Deadlift w/chains off boxes, bar is 10-12cm below knees70%141094434 4 Deadlift w/chains off boxes, bar is 10-12cm below knees75%44116161860 16 4Lat Muscles565Hyperextension48917826129802890964914136400352836300141450120week 61 day (Monday)%setsrepsweight1Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat80%52104101040 10 2Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%527610760 10 3Chest Muscles564Hyperextension48

3 day (Wednesday)%setsrepsweight1Deficit Deadlift50%147843104 Deficit Deadlift60%14934372 4 Deficit Deadlift65%231016605 6 2Bench press50%154852385 Bench press60%15575285 5 Bench press70%13673200 3 Bench press70%16676399 6 Bench press70%14674266 4 Bench press70%17677466 7 Bench press70%12672133 2 Bench press70%18678532 8 Bench press70%15675333 5 3Deadlift50%137832333 Deadlift60%13933279 3 Deadlift70%131093326 3 Deadlift80%52124101240 10 4Delts565Lat Muscles48

5 day (Friday)%setsrepsweight1Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat80%421048832 8 2Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press75%5371151069 15 3Squat50%156553255 Squat60%15785390 5 Squat70%4591201820 20 4Chest Muscles585Abs48

6 day (Saturday)%setsrepsweight1Deadlift up to knees50%137832333 Deadlift up to knees60%13933279 3 Deadlift up to knees70%131093326 3 Deadlift up to knees75%43116121395 12 2Bench press50%144841904 Bench press60%14574228 4 Bench press70%4467161064 16 3Deadlift w/chains50%137832333 Deadlift w/chains60%13933279 3 Deadlift w/chains70%131093326 3 Deadlift w/chains75%43116121395 12 4Dip545Lat Muscles566Hyperextension48423692845795636743151326180191772100131933100

3733246159839378382412927667186740126111226156135473171880

4 day Prep (3)SheikoPreparatory Period for Class 1 & CMS

week 1squatbenchdeadlift1 day (Monday)%setsrepsweight50-5960-6970-7980-8990+50-5960-6970-7980-8990+50-5960-6970-7980-8990+1Squat55%157253585 Squat65%14854338 4 Squat75%13983293 3 Squat85%321116663 6 2Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%42768608 8 4Squat50%136531953 Squat60%13783234 3 Squat70%13913273 3 Squat80%421048832 8 3Chest Muscles465Goodmorning55

3 day (Wednesday)%setsrepsweight1Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%22764304 4 Bench press85%21812162 2 Bench press80%22764304 4 2Deadlift off boxes, bar is 5cm below knees65%131013302 3 Deadlift off boxes, bar is 5cm below knees75%131163349 3 Deadlift off boxes, bar is 5cm below knees85%231326791 6 Deadlift off boxes, bar is 5cm below knees90%321406837 63Triceps564Lat Muscles565Abs48

5 day (Friday)%setsrepsweight1Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat75%42988780 8 2Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press75%42718570 8 3Chest Muscles564Dips555Goodmorning55

6 day (Saturday)%setsrepsweight1Incline shoulder press532Deadlift w/pause 5cm above knees50%137832333 Deadlift w/pause 5cm above knees60%13933279 3 Deadlift w/pause 5cm above knees70%131093326 3 Deadlift w/pause 5cm above knees75%421168930 8 2Lat Muscles464Hyperextension48554875623943354046131117140151217180361466week 21 day (Monday)%setsrepsweight1Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat80%121042208 2 Squat90%111171117 1Squat95%111241124 1Squat100%-105%2-31130-136,53300 32Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press75%32716428 6 3Chest Muscles354Hyperextension48

3 day (Wednesday)%setsrepsweight1Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%12762152 2 Bench press90%1186186 1Bench press95%1190190 1Bench press100%-105%2-3195-99,753300 32Deadlift up to knees50%154852385 Deadlift up to knees60%14574228 4 Deadlift up to knees70%13673200 3 Deadlift up to knees80%12762152 2 Deadlift up to knees90%1186186 1Deadlift up to knees95%1190190 1Deadlift up to knees100%-105%2-31155-162,753300 33Delts464Lat Muscles46

5 day (Friday)%setsrepsweight1Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat80%421048832 8 2Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press75%5371151069 15 4Squat50%156553255 Squat60%15785390 5 Squat70%4591201820 20 3Chest Muscles585Abs48

6 day (Saturday)%setsrepsweight1Deadlift up to knees50%137832333 Deadlift up to knees60%13933279 3 Deadlift up to knees70%131093326 3 Deadlift up to knees75%43116121395 12 2Bench Press50%154852385 Bench Press60%15575285 5 Bench Press70%4567201330 20 3Deadlift off boxes, bar is 5cm below knees60%14934372 4 Deadlift off boxes, bar is 5cm below knees70%141094434 4 Deadlift off boxes, bar is 5cm below knees80%44124161984 16 4Dips545Lat Muscles566Hyperextension486959369459726463151513261052017502581122185week 31 day (Monday)%setsrepsweight1Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%437612912 12 2Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat80%53104151560 15 3Bench press w/board60%14574228 4 Bench press w/board70%14674266 4 Bench press w/board80%4476161216 16 4Chest Muscles465Goodmorning55

3 day (Wednesday)%setsrepsweight1Deadlift up to knees w/pause50%147843104 Deadlift up to knees w/pause60%14934372 4 Deadlift up to knees w/pause70%44109161736 16 2Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%23766456 6 Bench press85%22814323 4 Bench press80%13763228 3 Bench press70%15675333 5 Bench press60%17577399 7 Bench press50%194894289 31(x2) + 1/2 (x2) Deadlift, alternating50%14784310 4 1(x2) + 1/2 (x2) Deadlift, alternating60%14934372 4 1(x2) + 1/2 (x2) Deadlift, alternating70%141094434 4 1 + 1/2 (x2) Deadlift, alternating75%43116121395 12 4Triceps565Lat Muscles566Abs410

5 day (Friday)%setsrepsweight1Squat50%156553255 Squat60%15785390 5 Squat65%13853254 3 Squat65%17857592 7 Squat65%14854338 4 Squat65%18858676 8 Squat65%12852169 2 Squat65%16856507 6 2Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%527610760 10 3Dips544Chest Muscles465Hyperextension48

6 day (Saturday)%setsrepsweight1Deadlift w/pause 5-7cm above knees50%137832333 Deadlift w/pause 5-7cm above knees60%13933279 3 Deadlift w/pause 5-7cm above knees70%131093326 3 Deadlift w/pause 5-7cm above knees75%421168930 8 2Bench press w/chains50%144841904 Bench press w/chains60%14574228 4 Bench press w/chains70%4467161064 16 3Goodmorning554Leg Press5667572014090256566961039315028273451011114300week 41 day (Monday)%setsrepsweight1Bench press w/board55%135231573 Bench press w/board65%13623185 3 Bench press w/board75%13713214 3 Bench press w/board85%23816485 6 Bench press w/board90%32866513 62Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat80%231046624 6 Squat85%221114442 4 Squat80%231046624 6 3Decline Bench Press50%144841904 Decline Bench Press60%14574228 4 Decline Bench Press70%5467201330 20 4Chest Muscles465Abs310

3 day (Wednesday)%setsrepsweight1Deadlift w/pause 5-7cm below knees50%137832333 Deadlift w/pause 5-7cm below knees60%13933279 3 Deadlift w/pause 5-7cm below knees70%131093326 3 Deadlift w/pause 5-7cm below knees80%421248992 8 2Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%23766456 6 Bench press85%32816485 6 Bench press80%23766456 6 3Deadlift off boxes, bar is 5cm below knees65%131013302 3 Deadlift off boxes, bar is 5cm below knees75%131163349 3 Deadlift off boxes, bar is 5cm below knees85%231326791 6 Deadlift off boxes, bar is 5cm below knees95%321476884 64Lat Muscles565Goodmorning55

5 day (Friday)%setsrepsweight1Bench press w/chains50%134831433 Bench press w/chains60%13573171 3 Bench press w/chains70%13673200 3 Bench press w/chains75%437112855 12 2Squat50%156553255 Squat60%15785390 5 Squat70%13913273 3 Squat70%15915455 5 Squat70%17917637 7 Squat70%14914364 4 Squat70%16916546 6 Squat70%18918728 8 3Bench press w/board50%144841904 Bench press w/board60%14574228 4 Bench press w/board70%14674266 4 Bench press w/board75%4471161140 16 4Chest Muscles565Dips55

6 day (Saturday)%setsrepsweight11(x2) + 1/2 (x2) Deadlift, alternating50%147843104 1(x2) + 1/2 (x2) Deadlift, alternating60%14934372 4 1 + 1/2 (x2) Deadlift, alternating70%131093326 3 1 + 1/2 Deadlift, alternating80%421248992 8 2Incline shoulder press533Lat Muscles564Hyperextension487163181288555546154109361601918612467109226week 51 day (Monday)%setsrepsweight1Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press80%437612912 12 2Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat80%421048832 8 3Bench press50%144841904 Bench press60%14574228 4 Bench press70%4467161064 16 4Chest Muscles465Goodmorning55

3 day (Wednesday)%setsrepsweight1Deficit deadlift50%137832333 Deficit deadlift60%13933279 3 Deficit deadlift65%131013302 3 Deficit deadlift70%421098868 8 2Bench press50%154852385 Bench press60%14574228 4 Bench press70%13673200 3 Bench press75%42718570 8 3Deadlift from boxes, bar is 5cm below knees70%131093326 3 Deadlift from boxes, bar is 5cm below knees80%131243372 3 Deadlift from boxes, bar is 5cm below knees90%221404558 4Deadlift from boxes, bar is 5cm below knees95%311473442 34Triceps565Goodmorning45

5 day (Friday)%setsrepsweight1Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat80%421048832 8 2Bench press50%164862856 Bench press60%16576342 6 Bench press70%5667301995 30 4Squat55%137232153 Squat65%13853254 3 Squat75%4398121170 12 3Chest Muscles565Lat Muscles56

6 day (Saturday)%setsrepsweight1Deadlift up to knees w/pause50%137832333 Deadlift up to knees w/pause60%13933279 3 Deadlift up to knees w/pause70%131093326 3 Deadlift up to knees w/pause75%43116121395 12 2Close Grip Bench Press50%144841904 Close Grip Bench Press60%14574228 4 Close Grip Bench Press70%4467161064 16 3Deadlift off boxes, bar is 5cm below knees55%138532563 Deadlift off boxes, bar is 5cm below knees65%131013302 3 Deadlift off boxes, bar is 5cm below knees75%131163349 3 Deadlift off boxes, bar is 5cm below knees85%43132121581 12 4Dips555Triceps56585122134839872809913111816024227612091229157

3202797155835892290313096183100715106962381071138501176124

4 day CompSheikoCompetition Period for Class 1 & CMS

week 1squatbenchdeadlift1 day (Monday)%setsrepsweight50-5960-6970-7980-8990+50-5960-6970-7980-8990+50-5960-6970-7980-8990+1Bench press55%15525261.255 Bench press65%14624247 4 Bench press75%13713213.75 3 Bench press85%32816484.5 6 2Squat50%156553255 Squat60%14784312 4 Squat70%13913273 3 Squat80%43104121248 12 3Bench press50%15485237.55 Bench press60%14574228 4 Bench press70%13673199.5 3 Bench press80%42768608 8 4Chest Muscles485Hyperextension483 day (Wednesday)%setsrepsweight1Deficit Deadlift50%13783232.53 Deficit Deadlift60%13933279 3 Deficit Deadlift70%221094434 4 2Bench press50%15485237.55 Bench press60%14574228 4 Bench press70%13673199.5 3 Bench press80%437612912 12 3Deadlift of boxes, bar is 5cm below knees60%13933279 3 Deadlift of boxes, bar is 5cm below knees70%131093325.5 3 Deadlift of boxes, bar is 5cm below knees80%221244496 4 Deadlift of boxes, bar is 5cm below knees90%311403418.5 34Lat Muscles465Abs485 day (Friday)%setsrepsweight1Squat50%136531953 Squat60%13783234 3 Squat70%13913273 3 Squat80%221044416 4 Squat85%311113331.5 3 2Bench press50%13483142.53 Bench press60%13573171 3 Bench press70%13673199.5 3 Bench press80%22764304 4 Bench press85%32816484.5 6 Bench press80%22764304 4 3Chest Muscles464Triceps465Goodmorning45

6 day (Saturday)%setsrepsweight1Incline Shoulder press532Deadlift off boxes, bar is 5cm below knees55%13853255.753 Deadlift off boxes, bar is 5cm below knees65%131013302.25 3 Deadlift off boxes, bar is 5cm below knees75%131163348.75 3 Deadlift off boxes, bar is 5cm below knees85%321326790.5 6 3Delts464Lat Muscles465Reverse Hyperextension48403607.5855662384161.758761901815124006910103week 21 day (Monday)%setsrepsweight1Squat50%136531953 Squat60%13783234 3 Squat70%13913273 3 Squat75%32986585 6 2Bench press50%13483142.53 Bench press60%13573171 3 Bench press70%13673199.5 3 Bench press75%32716427.5 6 3Chest Muscles464Hyperextension383 day (Wednesday)%setsrepsweight1Bench press50%13483142.53 Bench press60%13573171 3 Bench press70%13673199.5 3 Bench press80%12762152 2 Bench press90%1186185.5 1Bench press95%1190190.25 1Bench press100%1-21952180.5 22Deadlift50%13783232.53 Deadlift60%13933279 3 Deadlift70%121092217 2 Deadlift80%121242248 2 Deadlift90%111401139.5 1Deadlift95%111471147.25 1Deadlift100%1-211552294.5 23Triceps464Abs385 day (Friday)%setsrepsweight1Squat50%136531953 Squat60%13783234 3 Squat70%13913273 3 Squat80%121042208 2 Squat90%111171117 1Squat95%111241123.5 1Squat100%1-211302247 22Bench press50%13483142.53 Bench press60%13573171 3 Bench press70%13673199.5 3 Bench press75%42718570 8 3Chest Muscles464Goodmorning44

6 day (Saturday)%setsrepsweight1DB Bench Press552Deadlift up to knees50%13783232.53 Deadlift up to knees60%13933279 3 Deadlift up to knees70%131093325.5 3 Deadlift up to knees75%321166697.5 6 3Lat Muscles464Dips44302684.5473044.75293092.25661224992324661124week 31 day (Monday)%setsrepsweight1Squat55%13723214.53 Squat65%13853253.5 3 Squat75%22984390 4 Squat85%411114442 4 2Bench press50%13483142.53 Bench press60%13573171 3 Bench press70%13673199.5 3 Bench press80%437612912 12 3Chest Muscles464Hyperextension483 day (Wednesday)%setsrepsweight1Deadlift up to knees50%13783232.53 Deadlift up to knees60%13933279 3 Deadlift up to knees70%131093325.5 3 Deadlift up to knees75%321166697.5 6 2Bench press50%13483142.53 Bench press60%13573171 3 Bench press70%13673199.5 3 Bench press80%22764304 4 Bench press85%31813242.25 3 3Deadlift50%13783232.53 Deadlift60%13933279 3 Deadlift70%131093325.5 3 Deadlift80%421248992 8 4Lat Muscles465Abs385 day (Friday)%setsrepsweight1Squat50%136531953 Squat60%13783234 3 Squat70%13913273 3 Squat80%421048832 8 2Bench press50%13483142.53 Bench press60%13573171 3 Bench press70%13673199.5 3 Bench press80%527610760 10 3Delts464Triceps465Goodmorning44

6 day (Saturday)%setsrepsweight1Incline Shoulder Press532Deadlift off boxes, bar is 5cm below knees55%13853255.753 Deadlift off boxes, bar is 5cm below knees65%131013302.25 3 Deadlift off boxes, bar is 5cm below knees75%131163348.75 3 Deadlift off boxes, bar is 5cm below knees85%321326790.5 6 3Lat Muscles464Reverse Hyperextension48312834563757.25475060.756671209992909915140week 41 day (Monday)%setsrepsweight1Squat50%136531953 Squat60%13783234 3 Squat70%13913273 3 Squat80%421048832 8 2Bench press50%13483142.53 Bench press60%13573171 3 Bench press70%13673199.5 3 Bench press80%22764304 4 Bench press85%31813242.25 3 3Chest Muscles464Goodmorning443 day (Wednesday)%setsrepsweight1Bench press50%13483142.53 Bench press60%13573171 3 Bench press70%13673199.5 3 Bench press80%22764304 4 2Deadlift50%127821552 Deadlift60%12932186 2 Deadlift70%321096651 6 3Lat Muscles364Abs385 day (Friday)%setsrepsweight1Squat50%136531953 Squat60%13783234 3 Squat70%22914364 4 Squat75%31983292.5 3 2Bench press50%13483142.53 Bench press60%13573171 3 Bench press70%13673199.5 3 Bench press75%32716427.5 6 3Hyperextension36

6 day (Saturday)Rest302619.5442816.7510992661080991511022600week 51 day (Monday)%setsrepsweight1Bench press50%13483142.53 Bench press60%13573171 3 Bench press70%22674266 4 Bench press75%31713213.75 3 2Deadlift50%13783232.53 Deadlift60%13933279 3 Deadlift70%321096651 6 3Abs383 day (Wednesday)%setsrepsweight1Squat50%136531953 Squat60%12782156 2 Squat70%31913273 3 2Bench press50%13483142.53 Bench press60%13573171 3 Bench press70%32676399 6 5-6-7 dayCompetition8624251505.75121162.5323006613003360013912369.525716786.513614469.25292738414514872824262948267