all sheikos
TRANSCRIPT
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Max
Page 1
Enter your maxes here:
Squat 190
Bench 160
Deadlift 220
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Max
Page 2
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Max
Page 3
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Volume Calcs
Page
Volume Calculations
Reps Poundage
MS Prep Squat Bench Dead Squat Bench Dead
1 92 1!0 9" 339 11#"! 1620 1696 2#11
#6 12" "0 2#3 11191 13"92 1030 3!323! 131 200 11 ! 16663 20912 1"!"# !!1!3
" ## 106 9 2## 11913 1196# 1#2# 3#"09
#otal 39" !#3 3"! 13!! !162 62912 !"2 1"1996
339
MS Prep Squat Bench Dead Squat Bench Dead
1 #0 20 90 3" 10"#3 21#00 13## 69"1
91 163 #3 33" 1119 1"!0 132## 2211
! # 191 10" 3#2 1126" 20!36 16!00 #303
" #! 1# 69 302 11362 16# 10#6 3#6!6
$ 9! 1#6 "# 3!9 123## 19!92 11#1 3"9
% #! 1# 69 302 11362 16# 10#6 3#6!6
#otal !20 100 96 20!6 6#!#1 11232# ""6#2 2!#!91
3" 33
MS Prep! Squat Bench Dead Squat Bench Dead
1 #0 11 6" 261 10"26 12" 106# 311#
91 1# 6 2#! 11"6 16000 "260 3"36
! "3 126 62 261 9"19 13#96 9#12 332"
" !1 12" !1 229 6"0" 13#32 #316 2##!!
$ #3 13" 62 2#2 11039 1!312 99 3629!
#otal 3"# 6!2 2## 131# 9666 "1"# !9#0 16"30
26
MS Comp Squat Bench Dead Squat Bench Dead
1 #2 6" 63 212 10#30 "!# 9"6# 2#1#2
92 92 69 2!3 122!! 100 10#90 33!#!
! !# #" " 192 "69! 9"92 "12# 261!
" 1 6! 19 12! !263 "216 2"9 1!2"3
$ 1! 30 1! 60 1"6" 2992 206 6#0!
#otal 2## 31 213 #2 3"#10 3#02 32626 10#60
&' Squat Bench Dead Squat Bench Dead
1 " 10# !! 23" 9263 112!6 #66 2916!
101 106 !2 2!9 12293 1096# #162 3123
! "" 100 # 22! 10"9 110 "1"2 29091
" 90 10 30 260 11020 1!120 ## 3102
#otal 32 ! 1#! 9#1 30! #"# 2##6 120"02
&!( Squat Bench Dead Squat Bench Dead
1 119 1#0 63 362 1!3"1 1900# 10120 99
#9 133 !9 2#1 11191 1216 #932 3339
! 106 220 60 3#6 13661 23# 99!! "06
" #3 119 26 22# 11039 13136 0"0 2#2!
#otal 39" 6!2 20# 12!" !1262 69#0# 330"" 1!1"
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Volume Calcs
Page !
&!1 Squat Bench Dead Squat Bench Dead
1 13 1#2 !1 36" 16#91 1900# "#"6 3""!
## 9# 230 11096 10616 6!! 2#2!"
! #1 22" 2 3!0 106"# 23912 66## 12"#
" #6 #! 1# 1#9 111"2 9!# 2"!0 23!06
#otal 3#9 !92 1!! 1136 9#3" 63120 23#!9 136#16
&! Squat Bench Dead Squat Bench Dead
1 !9 60 13 132 "!3 666 202 16231
"" 102 1 220 102!1 11!20 61#2 2"9!3
! 1 63 2! 129 !301 "016 3696 16013
" 1! 32 1! 62 1"6" 3232 2090 "0#9
#otal 192 2!" 9 !3 2#62 2#32 13992 6"2#6
&!) Squat Bench Dead Squat Bench Dead
1 " 12 "0 2#6 9263 10"2 10296 33631
93 113 !" 263 12122 11#!6 #32" 3230!
! 109 162 63 33 1060 16## 9#!6 0"6
" #3 11# 26 22" 11020 129"6 0"0 2#066
#otal 3!9 !3! 216 1110 66! !!"!2 32!9 13"66
&!' Squat Bench Dead Squat Bench Dead
1 "0 #2 6 19# ##0" #!# "1"2 2!63
102 111 !2 26! 12103 1162 "#10 31!3"
! !# 100 0 19# "9!2 110 !9# 2!3"6
" 90 10 30 260 11020 1!120 ## 3102
#otal 320 33 16# 921 39##1 6"6# 2!#!0 11299
&"( Squat Bench Dead Squat Bench Dead
1 #0 1## !9 32" 10669 19920 9#12 001
93 12! 1 2!9 12103 13632 !91# 316!3
! "# 1!# !! 291 1031 16960 9119 36!10
" 136 1! 62 33 1"6!1 1!!6# 9!#1 2#00
#otal 3#" 616 21" 1220 !0#! 660#0 330 1!136
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Volume Calcs
Page 6
*ntensity+,-erage .
Squat Bench Dead
6"$9% 6"$"% 6#$9%
6#$!% 6"$9% 6"$1%66$9% 6!$% "0$1%
"1$3% "0$6% "1$"%
6#$!% 6"$% 69$6%
Squat Bench Dead
"0$9% 66$#% "2$"%
66$0% 6"$1% "2$#%
"0$6% 6"$2% "0$1%
"0$% 69$!% "1$%
6#$6% 6!$#% 6#$#%
"0$% 69$!% "1$%
69$% 6"$!% "1$2%
Squat Bench Dead
"0$6% 69$9% "2$2%
66$% 6"$6% "1$"%
"0$1% 6#$9% "1$9%
69$2% 6#$1% "$1%
"0$0% 69$9% "2$9%
69$2% 6#$#% "2$6%
Squat Bench Dead
69$!% "0$"% "0$!%
"0$1% "0$9% "1$"%
69$#% "0$3% 6#$9%
6"$6% 69$% 66$#%
62$0% 62$3% 62$0%
69$1% 69$"% 69$6%
Squat Bench Dead
6!$9% 6!$1% "1$!%
6$1% 6$"% "1$3%
"1$6% "1$!% 6"$9%
6$% 6"$!% "$0%
66$3% 6"$2% "0$9%
Squat Bench Dead
6#$0% 66$0% "3$0%
66$2% 66$#% 6#$#%
6"$#% 66$6% "!$%
"0$0% 69$0% "1$2%
6#$0% 66$9% "2$3%
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Volume Calcs
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Squat Bench Dead
66$3% 6!$3% "0$2%
66$% 6"$"% 6"$6%
69$% 6!$#% "2$%
6#$% "0$!% 69$%
6"$% 66$6% "0$0%
Squat Bench Dead
6"$3% 69$% "0$#%
"0$1% "0$6% 6#$!%
6#$0% 69$6% 6"$2%
62$0% 63$1% 63$3%
6#$2% 69$1% 6"$"%
Squat Bench Dead
6!$9% 61$9% 66$9%
6#$6% 6!$6% 66$%
6"$9% 6!$0% "1$1%
69$9% 6#$"% "1$2%
6#$1% 6!$1% 6#$!%
Squat Bench Dead
66$2% 6!$% "0$9%
62$!% 6!$!% 6#$3%
"2$2% "1$!% 6#$0%
6$% 6"$!% "$0%
6!$6% 6"$!% 69$9%
Squat Bench Dead
"0$2% 66$2% "!$6%
6#$!% 6#$2% 6!$6%
"0$% 6"$1% "!$%
6#$3% 6"$1% "0$2%
69$2% 6"$0% "2$1%
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Page #
Shei/o
Monthl' t(aining )lan *29
0ee/ 1
1 day Monday2 . reps sets 0eight1 Bench )(ess !0% ! 1 #0
60% 2 96
"0% 3 2 112
"!% 3 ! 120
Squat !0% ! 1 9!
60% ! 2 11
"0% ! ! 133
! Bench )(ess !0% ! 1 #0
60% ! 1 96
"0% 112
" Dum++ell fl' 10 !
$ ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 3 1 110
60% 3 2 132
"0% 3 2 1!
"!% 3 16!
ncline Bench )(ess 6
! Di) ! !
" Deadlift f(om +oxes !!% 1 121
6!% 1 13
"!% 2 16!
#!% 3 1#"
$ unge ! !
%+s 10 3
$ day 4riday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% ! 1 96
"0% 1 112
"!% 3 2 120
#0% 2 2 12#
"!% 3 2 120
"0% 1 112
60% 6 1 96
!0% # 1 #0
Dum++ell fl' 10 !
! Squat !0% ! 1 9!
60% 2 11
"0% 3 2 133
"!% 3 ! 13
" ,ood mo(ning -sitting. ! !
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Page 9
0ee/
1 day Monday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11"0% 3 2 133
#0% 2 ! 1!2
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 ! 12#
! Dum++ell fl' 10 !
" Push u) 10 !
$ (ont squat !% 3 2 #6
!!% 3 2 10!
60% 2 11
% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 3 1 110
60% 3 1 132
"0% 3 2 1!
"!% 2 16!
Bench )(ess !0% 6 1 #0
60% 6 2 96
6!% 6 10
! Dum++ell fl' 10 !
" Deadlift f(om +oxes !!% 1 121
6!% 1 13
"!% 2 16!
#0% 1"6
$ unge ! !
$ day 4riday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 2 ! 1!2
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 2 2 12#
"!% 3 1 120
6!% ! 1 10
!!% " 1 ##
! Dum++ell fl' 10 !
" Squat !0% ! 1 9!
60% ! 2 11
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Page 10
"0% 133
$ ,ood mo(ning -standing. ! !
0ee/ !
1 day Monday2 . reps sets 0eight1 Squat !!% ! 1 10!
6!% 1 12
"!% 3 2 13
#!% 2 162
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 6 12#
! Dum++ell fl' 10 !
" Push u) 10 !
$ Squat !0% 3 1 9!
60% 3 1 11
"0% 3 1 133
#0% 3 1!2
% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deficit deadlift !0% 3 2 110
60% 3 2 132
6!% 3 13
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 2 3 12#
#!% 2 2 136
#0% 3 2 12#
! Dum++ell fl' 10 !
" Deadlift f(om +oxes 60% 1 132
"0% 2 1!
#0% 3 2 1"6
90% 2 3 19#
$ unge ! !
$ day 4riday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 6 1!2
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 " 12#
! Dum++ell fl' 10 !
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Page 11
" P(ess !
$ ,ood mo(ning -standing. ! !
0ee/ "
1 day Monday2 . reps sets 0eight1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 ! 1!2
Bench )(ess !!% ! 1 ##
6!% ! 1 10
"!% ! 120
! Dum++ell fl' 10 !
" Di) # !
$ (ont squat 0% ! 2 "6
!0% 2 9!
60% 3 3 11
% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 2 12#
#!% 2 3 136
Deadlift !0% 3 1 110
60% 3 1 132
"0% 3 2 1!
#0% 3 2 1"6
#!% 2 3 1#"
#0% 2 3 1"6
! Bench )(ess !0% ! 1 #0
60% ! 1 96
"0% ! 112
" Dum++ell fl' 10 !
$ day 4riday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 6 1!2
Bench )(ess !0% 6 1 #0
60% ! 1 96
"0% 2 112
#0% 3 2 12#
#!% 2 2 136
#0% 3 2 12#
"0% 1 112
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60% 6 1 96
!0% # 1 #0
! Dum++ell fl' 10 !
" Di) # !
$ ,ood mo(ning -sitting. ! !
%+s 10 3
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Shei/o
Monthl' t(aining )lan *30
0ee/ 1
1 day Monday2 . reps sets 0eight1 Bench )(ess !0% ! 1 #0
60% 2 96
"0% 3 2 112
#0% 3 ! 12#
Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 ! 1!2
! Bench )(ess !0% ! 1 #0
60% ! 1 96
"0% ! ! 112
" Dum++ell fl' 10 !
$ Squat !!% ! 1 10!
6!% 1 12
"!% 3 ! 13
% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deadlift !0% 1 110
60% 2 132
"0% 3 2 1!
#0% 3 ! 1"6
Bench )(ess !0% ! 1 #0
60% ! 1 96
"0% 2 112
"!% 3 2 120
#0% 2 2 12#
#!% 1 2 136
#0% 2 2 12#
"!% 3 2 120
"0% 1 112
6!% 6 1 10
60% # 1 96
!!% 10 1 ##
!0% 12 1 #0
! Dum++ell fl' 6
" Deadlift f(om +oxes 60% ! 1 132
"0% 2 1!
#0% 3 3 1"6
90% 2 19#
$ unge ! !
%+s 10 3
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Page 1
$ day 4riday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 2 11
"0% 3 2 133
#0% 3 ! 1!2
Bench )(ess !0% ! 1 #060% 2 96
"0% 3 2 112
#0% 2 6 12#
! Di) 6 !
" Squat !0% ! 1 9!
60% ! 2 11
"0% 133
$ (ench )(ess 10 !
% ,ood mo(ning -sitting. ! !
0ee/
1 day Monday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 2 11
"0% 3 2 133
#0% 2 2 1!2
90% 1 3 1"1
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 2 6 12#
! Dum++ell fl' 10 !
" Push u) 10 !
$ Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 2 1!2
% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 1 110
60% 2 132
"0% 3 2 1!
"!% 3 16!
Bench )(ess !0% ! 1 #0
60% ! 1 96
"0% 2 112
"!% 3 2 120
#0% 2 2 12#
"!% 3 2 120
"0% ! 2 112
60% " 1 96
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Page 1!
!0% 9 1 #0
! Dum++ell fl' 10 !
" Deadlift !0% 1 110
60% 1 132
"0% 3 2 1!
#0% 3 ! 1"6$ unge ! !
$ day 4riday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 2 96
"0% 3 2 112
#0% 2 ! 12#
Squat !0% ! 1 9!
60% ! 2 11
"0% ! ! 133
! Bench )(ess !!% 1 ##
6!% 3 1 10
"!% 2 ! 120
" Di) # !
$ eg P(ess 6 !
% ,ood mo(ning -sitting. 6 !
0ee/ !
1 day Monday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 2 11
"0% 3 2 133
#0% 3 ! 1!2
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 ! 12#
! Squat !0% 6 1 9!
60% 6 1 11
6!% 6 12
" Bench )(ess !!% ! 1 ##
6!% ! 2 10
"!% 120
$ Dum++ell fl' 10 !
% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deadlift !0% 1 110
60% 1 132
"0% 3 2 1!
#0% 3 3 1"6
#!% 2 3 1#"
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Bench )(ess !0% 6 1 #0
60% ! 1 96
"0% 2 112
"!% 3 2 120
#0% 2 2 12#
#!% 1 2 136#0% 2 2 12#
"!% 3 2 120
"0% ! 1 112
6!% " 1 10
60% 9 1 96
!!% 11 1 ##
!0% 13 1 #0
! Dum++ell fl' 10 !
" Deadlift f(om +oxes 6!% ! 1 13
"!% ! 2 16!
#!% 1#"
$ unge ! !
%+s 10 3
$ day 4riday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 6 12#
Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 2 1!2
#!% 2 3 162
#0% 3 3 1!2
! Bench )(ess !0% ! 1 #0
60% ! 2 96
"0% ! ! 112
" Dum++ell fl' 10 !
$ ,ood mo(ning -sitting. ! !
0ee/ "
1 day Monday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 2 1!2
#!% 2 2 162
90% 1 2 1"1
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
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Page 1"
#0% 3 2 12#
#!% 2 2 136
#0% 3 2 12#
! Dum++ell fl' 10 !
" Di) # !
$ Squat !0% ! 1 9!60% 1 11
"0% 3 2 133
#0% 2 1!2
% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 2 12#
#!% 2 3 136
Deadlift !0% 1 110
60% 1 132
"0% 3 2 1!
#0% 3 2 1"6
#!% 2 3 1#"
! Bench )(ess !!% ! 1 ##
6!% ! 1 10
"!% 120
" Dum++ell fl' 10 !
$ unge ! !
$ day 4riday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 6 1!2
Bench )(ess !0% ! 1 #0
60% ! 1 96
"0% ! ! 112
! Dum++ell fl' 10 !
" Di) # !
$ ,ood mo(ning -sitting. ! !
%+s 10 3
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Page 1#
Shei/o
Monthl' t(aining )lan *31
0ee/ 1
1 day Monday2 . reps sets 0eight1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 2 12#
#!% 2 136
Squat !0% ! 1 9!
60% ! 2 11
"0% 24464#4"4!43 1 133
! Bench )(ess !0% 6 1 #0
60% 6 2 96
6!% 6 10
" Dum++ell fl' 10 !
$ Squat !0% ! 1 9!
60% ! 2 11
6!% 12
% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 1 110
60% 2 132
"0% 1!
Bench )(ess !0% ! 1 #0
60% ! 1 96
"0% 2 112
"!% 3 2 120
#0% 2 2 12#
#!% 1 2 136
#0% 2 2 12#
"!% 3 2 120
"0% 1 112
6!% 6 1 10
60% # 1 96
!!% 10 1 ##
!0% 12 1 #0
! Dum++ell fl' 10 !
" Deadlift f(om +oxes 60% ! 1 132
"0% 1 1!
#0% 3 2 1"6
90% 2 19#
$ unge ! !
%+s 10 3
$ day 4riday2 . reps sets 0eight
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1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 2 1!2
#!% 2 3 162
Bench )(ess !0% ! 1 #060% 2 96
"0% 3 2 112
#0% 2 6 12#
! Di) 6 !
" Squat !!% ! 1 10!
6!% ! 1 12
"!% 13
$ (ench )(ess 10 !
% ,ood mo(ning -sitting. ! !
0ee/
1 day Monday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 2 2 12#
90% 1 3 1
Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 2 ! 1!2
! Bench )(ess !!% ! 1 ##
6!% ! 1 10
"!% ! 120
" Dum++ell fl' 10 !
$ eg )(ess 6 !
% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deficit deadlift !0% 3 1 110
60% 3 2 132
6!% 3 13
Bench )(ess !0% 6 1 #0
60% ! 1 96
"0% 2 112
"!% 3 2 120
#0% 2 2 12#
#!% 1 2 136
"!% 3 1 120
6!% ! 1 10
!!% " 1 ##
! Dum++ell fl' 10 !
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" Deadlift !!% 3 1 121
6!% 3 2 13
"!% 3 2 16!
#!% 2 1#"
$ unge ! !
%+s 10
$ day 4riday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 2 2 1!2
#!% 2 162
ncline Bench )(ess 6
! Squat !0% 6 1 9!
60% 6 1 11
6!% 6 12
" 5(ice)s 10 !
$ Bac/ extension 10
0ee/ !
1 day Monday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 ! 12#
Squat !0% ! 1 9!
60% ! 1 11
"0% !4#4346424"4 1 133
! Bench )(ess !!% ! 1 ##
6!% ! 1 10
"0% ! ! 112
" Dum++ell fl' 10 !
$ unge ! !
% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 1 110
60% 1 132
"0% 3 2 1!
#0% 2 1"6
Bench )(ess !0% # 1 #0
!!% " 1 ##
60% 6 1 96
6!% ! 1 10
"0% 1 112
"!% 3 2 120
#0% 2 2 12#
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#!% 1 2 136
#0% 2 2 12#
"!% 3 1 120
"0% 1 112
6!% 6 1 10
60% # 1 96!!% 10 1 ##
!0% 12 1 #0
! Deadlift f(om +oxes 60% 1 132
"0% 1 1!
#0% 3 2 1"6
90% 2 3 19#
" eg )(ess ! !
$+s 10 3
$ day 4riday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 6 12#
Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 2 1!2
#!% 2 3 162
#0% 3 3 1!2
! Bench )(ess !0% ! 1 #0
60% ! 2 96
"0% ! ! 112
" Dum++ell fl' 10 !
$ ,ood mo(ning -sitting. ! !
0ee/ "
1 day Monday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 2 2 1!2
90% 1 3 1"1
#0% 2 2 1!2
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 2 12#
#!% 2 136
! Dum++ell fl' 10 !
" Di) # !
$ unge ! !
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% Bac/ extension 10
! day 3ednesday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112#0% 2 2 12#
90% 1 3 1
#0% 2 2 12#
Deadlift !0% 3 1 110
60% 3 1 132
"0% 3 2 1!
#0% 2 2 1"6
90% 1 2 19#
! Dum++ell fl' 10 !
" eg )(ess ! 6
$+s 10 3
$ day 4riday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 ! 1!2
Bench )(ess !!% ! 1 ##
6!% ! 1 10
"!% ! 120
! Dum++ell fl' 10 !
" Di) # !
$ Squat !0% ! 1 9!
60% ! 1 11
"0% ! 133
% ,ood mo(ning -sitting. ! !
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1 day Monday2 . reps sets 0eight
1 Squat !0% 3 1 9!
60% 3 2 11
"0% 3 2 133
#0% 2 1!2
Bench )(ess !0% 3 1 #060% 3 1 96
"0% 3 2 112
#0% 3 ! 12#
! Dum++ell fl' #
" Squat !!% 3 1 10!
6!% 3 2 12
"!% 3 13
! day 3ednesday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 3 1 110
60% 2 2 132
6!% 2 2 13
"0% 1 3 1!
Bench )(ess !0% 3 1 #0
60% 3 1 96
"0% 3 2 112
#0% 3 2 12#
#!% 2 3 136
! Dum++ell fl' 10 !
" Deadlift !0% 3 1 110
60% 3 1 132
"0% 3 2 1!
#0% 3 ! 1"6
$+s 10 3
$ day 4riday2 . reps sets 0eight
1 Bench )(ess !0% 3 1 #0
60% 3 1 96
"0% 3 2 112
#0% 3 ! 12#
Squat !0% 3 1 9!
60% 3 2 11
"0% 3 2 133
#0% 3 6 1!2
! Bench )(ess !0% 1 #0
60% 1 96
"0% 112
" Dum++ell fl' 10 !
$ ,ood mo(ning -standing. ! !
0ee/ !
1 day Monday2 . reps sets 0eight
1 Squat !0% 3 1 9!
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60% 3 1 11
"0% 3 2 133
#0% 2 ! 1!2
Bench )(ess !0% 3 1 #0
60% 3 1 96
"0% 3 2 112#0% 2 3 12#
#!% 1 3 136
! Dum++ell fl' #
"+s !
! day 3ednesday2 . reps sets 0eight
1 Bench )(ess !0% 3 1 #0
60% 3 1 96
"0% 3 2 112
#0% 2 ! 12#
Dum++ell fl' #
! Deadlift !0% 3 1 110
60% 3 2 132
"0% 3 2 1!
"!% 2 ! 16!
" ,ood mo(ning -standing. !
$ day 4riday2 . reps sets 0eight
1 Squat !0% 3 1 9!
60% 3 2 11
"0% 2 2 133
"!% 2 3 13
Bench )(ess !0% 3 1 #0
60% 3 1 96
"0% 3 2 112
"!% 2 120
!+s # 3
0ee/ "
1 day Monday2 . reps sets 0eight
1 Bench )(ess !0% 3 1 #0
60% 3 2 96
"0% 2 2 112
"!% 1 120
1 Deadlift !0% 3 1 110
60% 2 2 132
"0% 2 1!
!+s # 2
! day 3ednesday2 . reps sets 0eight
1 Squat !0% 3 1 9!
60% 3 2 11
"0% 2 3 133
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Monthl' t(aining )lan *3"
0ee/ 1
1 day Monday2 . reps sets 0eight1 Bench )(ess !0% ! 1 #0
60% 2 96
"0% 3 2 112
"!% 3 ! 120
Squat !0% ! 1 9!
60% ! 2 11
"0% ! ! 133
! Dum++ell fl' 10 !
" Bench )(ess !0% 6 1 #0
60% 6 2 96
6!% 6 10
$ ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deadlift !0% ! 1 110
60% ! 2 132
"0% 2 1!
"!% 3 16!
ncline Bench )(ess 6
! Di) ! !
" Deadlift f(om +oxes !0% ! 1 110
60% ! 2 132
"0% 2 1!
#0% 3 1"6
$ unge ! !
%+s 10 3
$ day 4riday2 . reps sets 0eight
1 Bench )(ess !0% " 1 #0
!!% 6 1 ##
60% ! 1 96
6!% 1 10
"0% 3 2 112
"!% 2 2 120
"0% 3 2 112
6!% 1 10
60% 6 1 96
!!% # 1 ##
!0% 10 1 #0
Dum++ell fl' 10 !
! Squat !0% ! 1 9!
60% 2 11
"0% 3 2 133
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"!% 3 ! 13
" (ench )(ess 10 !
$ ,ood mo(ning -sitting. ! !
0ee/ 1 day Monday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 2 11
"0% 3 2 133
#0% 2 ! 1!2
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 2 6 12#
! Dum++ell fl' 10 !
" Push u) 10 !
$ Squat !!% 3 1 10!
6!% 3 1 12
"!% 3 13
% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 1 110
60% 2 132
"0% 1!
Bench )(ess !0% ! 1 #0
60% ! 2 96
"0% ! 112
! Dum++ell fl' 10 !
" Deadlift !0% 1 110
60% 1 132
"0% 3 2 1!
"!% 3 ! 16!
$ unge ! !
$ day 4riday2 . reps sets 0eight
1 Squat !0% 1 9!
60% 1 11
"0% 3 2 133
"!% 3 6 13
Bench )(ess !0% 6 1 #0
60% ! 1 96
"0% 2 112
"!% 3 2 120
#0% 2 2 12#
"!% 1 120
"0% ! 1 112
60% 6 1 96
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!0% " 1 #0
! Dum++ell fl' 10 !
" 5(ice)s 10 !
$ Squat !!% 3 1 10!
6!% 3 1 12
"!% 2 13% ,ood mo(ning -sitting. 6 !
0ee/ !
1 day Monday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 2 11
"0% 3 2 133
#0% 3 ! 1!2
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 ! 12#
! Dum++ell fl' 10 !
" Push u) 10 !
$ Squat !0% ! 1 9!
60% ! 1 11
"0% ! ! 133
%+s 10 3
! day 3ednesday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 1 110
60% 1 132
"0% 2 1!
"!% 16!
Bench )(ess !0% 6 1 #0
60% ! 1 96
"0% 2 112
"!% 3 2 120
#0% 2 2 12#
"!% 3 2 120
"0% 1 112
6!% ! 1 10
60% 6 1 96
!!% " 1 ##
!0% # 1 #0
! Dum++ell fl' 10 !
" Deadlift f(om +oxes 60% ! 1 132
"0% ! 2 1!
#0% 1"6
$ unge ! !
%+s 10 3
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$ day 4riday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 2 ! 12#
Squat !0% ! 1 9!60% ! 1 11
"0% ! 2 133
"!% ! 13
! Bench )(ess !0% 6 1 #0
60% 6 2 96
6!% 6 10
" Dum++ell fl' 10 !
$ ,ood mo(ning -standing. ! !
0ee/ "
1 day Monday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 2 1!2
#!% 2 3 162
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 ! 12#
! Dum++ell fl' 10 !
" Di) # !
$ Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 2 1!2
% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 2 12#
#!% 2 3 136
Deadlift !0% 1 110
60% 1 132
"0% 3 2 1!
#0% 3 2 1"6
#!% 2 3 1#"
! Bench )(ess !!% ! 1 ##
6!% ! 1 10
"!% 120
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" Dum++ell fl' 10 !
$ unge ! !
$ day 4riday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11"0% 3 2 133
#0% 3 6 1!2
Bench )(ess !0% ! 1 #0
60% ! 1 96
"0% ! ! 112
! Dum++ell fl' 10 !
" Di) # !
$ ,ood mo(ning -sitting. ! !
%+s 10 3
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Shei/o
Monthl' t(aining )lan *39
0ee/ 1
1 day Monday2 . reps sets 0eight1 Bench )(ess !0% ! 1 #0
60% 2 96
"0% 3 2 112
"!% 3 ! 120
Squat !0% ! 1 9!
60% ! 2 11
"0% ! ! 133
! Dum++ell )(ess 6 6
" Dum++ell fl' 10 !
$ ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 3 1 110
60% 3 1 132
"0% 3 2 1!
"!% 3 16!
ncline Bench )(ess 6
! Di) ! !
" Deadlift f(om +oxes !!% 1 121
6!% 1 13
"!% 3 2 16!
#!% 2 1#"
$ unge ! 6
%+s 10 3
$ day 4riday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% ! 1 96
"0% 1 112
"!% 3 2 120
#0% 2 2 12#
"!% 3 2 120
"0% 1 112
60% 6 1 96
!0% # 1 #0
Dum++ell fl' 10 !
! Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
"!% 3 ! 13
" 5(ice)s 10 !
$ ,ood mo(ning -sitting. ! !
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0ee/
1 day Monday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133#0% 2 ! 1!2
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 6 12#
! Dum++ell fl' 10 !
" Push u) 10 !
$ (ont squat 0% 2 "6
!0% 3 2 9!
!!% 3 10!
% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 3 1 110
60% 3 1 132
"0% 3 2 1!
"!% 2 16!
Bench )(ess !0% 6 1 #0
60% 6 2 96
6!% 6 10
! Dum++ell fl' 10 !
" Deadlift f(om +oxes !0% 1 110
60% 1 132
"0% 2 1!
"!% 16!
$ Ba(+ell (o7 # !
%+s 10
$ day 4riday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 2 ! 1!2
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 2 2 12#
#!% 1 2 136
"!% 3 1 120
6!% ! 1 10
!!% " 1 ##
! Dum++ell fl' 10 !
" Squat !0% ! 1 9!
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60% ! 1 11
"0% 133
$ Bac/ extension # !
% Di) ! !
0ee/ !
1 day Monday2 . reps sets 0eight
1 Squat !!% ! 1 10!
6!% 1 12
"!% 3 2 13
#!% 2 ! 162
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 6 12#
! Dum++ell fl' 10 !
" Push u) -7ide g(i). 10 !
$ Pistol squat ! !
% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deficit deadlift !0% 3 2 110
60% 3 2 132
6!% 2 13
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 2 12#
#!% 2 2 136
#0% 3 2 12#
! Dum++ell fl' 10 !
" Deadlift f(om +oxes 60% 1 132
"0% 1 1!
#0% 3 2 1"6
90% 2 3 19#
$ unge ! !
%+s 10
$ day 4riday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 6 1!2
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 " 12#
! Dum++ell fl' 10 !
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" P(ess !
$ Pullu)8Chinu) # !
% ,ood mo(ning -sitting. ! !
0ee/ "1 day Monday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 ! 1!2
Bench )(ess !!% ! 1 ##
6!% ! 1 10
"!% ! 120
! Dum++ell fl' 10 !
" Di) # !
$ (ont squat 0% ! 2 "6
!0% 2 9!
60% 3 3 11
% Bac/ extension 10 !
! day 3ednesday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 2 12#
#!% 2 3 136
Deadlift !0% 3 1 110
60% 3 1 132
"0% 3 2 1!
#0% 3 2 1"6
#!% 2 3 1#"
#0% 3 2 1"6
! Bench )(ess !0% ! 1 #0
60% ! 1 96
"0% ! 112
" Pullu)8Chinu) # !
$+s 10
$ day 4riday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 6 1!2
Bench )(ess !0% 6 1 #0
60% ! 1 96
"0% 2 112
#0% 3 2 12#
#!% 2 2 136
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#0% 3 2 12#
"0% 1 112
60% 6 1 96
!0% # 1 #0
! Dum++ell fl' 10 !
" Di) # !$ ,ood mo(ning -sitting. ! !
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Monthl' t(aining )lan *0
0ee/ 1
1 day Monday2 . reps sets 0eight1 Bench )(ess !0% ! 1 #0
60% 2 96
"0% 3 2 112
#0% 3 2 12#
#!% 2 3 136
#0% 3 2 12#
Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 ! 1!2
! Bench )(ess !!% ! 1 ##
6!% ! 1 10
"!% ! 120
" Dum++ell fl' 10 !
$ eg )(ess 6 6
% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deadlift !0% 1 110
60% 2 132
"0% 3 2 1!
#0% 3 2 1"6
#!% 2 1#"
Bench )(ess !0% # 1 #0
!!% " 1 ##
60% 6 1 96
6!% ! 1 10
"0% 1 112
"!% 3 2 120
#0% 2 2 12#
#!% 1 3 136
#0% 2 2 12#
"!% 3 1 120
"0% 1 112
6!% 6 1 10
60% # 1 96
!!% 10 1 ##
!0% 12 1 #0
! Dum++ell fl' 10 !
" Deadlift f(om +oxes 60% ! 1 132
"0% 1 1!
#0% 3 2 1"6
90% 3 2 19#
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100% 2 3 220
$ unge ! 6
%+s 10
$ day 4riday2 . reps sets 0eight
1 Squat !0% ! 1 9!60% 1 11
"0% 3 2 133
#0% 3 2 1!2
#!% 2 162
Bench )(ess !0% ! 1 #0
60% 2 96
"0% 3 2 112
#0% 2 6 12#
! Di) 6 !
" Squat !!% ! 1 10!
6!% 1 12
"!% 3 13
$ 5(ice)s 10 !
% ,ood mo(ning -sitting. ! !
0ee/
1 day Monday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 ! 1!2
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 2 6 12#
! Dum++ell fl' 10 !
" Di) # !
$ Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
"!% 3 13
% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deficit deadlift !0% 3 1 110
60% 3 2 132
6!% 2 13
Bench )(ess !0% ! 1 #0
60% ! 1 96
"0% 2 112
"!% 3 2 120
#0% 2 3 12#
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"!% 3 2 120
"0% ! 2 112
60% " 1 96
!0% 9 1 #0
! Dum++ell fl' 10 !
" Deadlift !0% 1 11060% 1 132
"0% 3 2 1!
#0% 2 ! 1"6
$ eg )(ess ! 6
%+s 10
$ day 4riday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 " 12#
Squat !0% ! 1 9!
60% ! 1 11
"0% ! 2 133
"!% 13
! Pushu) -7ide g(i). # !
" eg extension 10 !
$ ,ood mo(ning -sitting. ! !
0ee/ !
1 day Monday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 2 2 1!2
90% 1 3 1"1
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 2 12#
90% 2 3 1
! Squat !!% 1 10!
6!% 1 12
"!% 13
" Dum++ell fl' 10 !
$ ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deadlift !0% 1 110
60% 3 1 132
"0% 3 2 1!
#0% 2 2 1"6
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90% 1 3 19#
#0% 2 2 1"6
Bench )(ess !0% 6 1 #0
60% ! 1 96
"0% 2 112
"!% 3 2 120#0% 2 3 12#
"!% 3 2 120
"0% ! 1 112
60% 9 1 96
!0% 11 1 #0
! Dum++ell fl' 10 !
" Deadlift f(om +oxes 6!% ! 1 13
"!% ! 2 16!
#!% 1#"
$ unge ! 6
%+s 10 3
$ day 4riday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 6 12#
Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 3 1!2
#!% 2 162
! Bench )(ess !0% 6 1 #0
60% 6 1 96
"0% 6 112
" Dum++ell fl' 10 !
$ eg )(ess 6 6
% ,ood mo(ning -sitting. ! !
0ee/ "
1 day Monday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 ! 1!2
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 3 12#
#!% 2 136
! Dum++ell fl' 10 !
" Di) # !
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$ Squat !0% ! 1 9!
60% ! 1 11
"0% ! 1 133
"!% 13
% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 3 1 110
60% 3 2 132
"0% 3 2 1!
"!% 3 ! 16!
Bench )(ess !0% 6 1 #0
60% ! 1 96
"0% 2 112
"!% 3 2 120
#0% 3 3 12#
"!% 2 120
"0% ! 2 112
6!% 6 1 10
60% # 1 96
!!% 10 1 ##
!0% 10 1 #0
! Deadlift !0% 1 110
60% 1 132
"0% 3 2 1!
#0% 3 6 1"6
" Dum++ell fl' 10 !
$ unge ! 6
%+s 10 3
$ day 4riday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 3 1!2
#!% 2 3 162
#0% 3 3 1!2
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 2 6 12#
! Squat !0% 6 1 9!
60% 6 1 11
6!% 6 12
" ,ood mo(ning -sitting. ! !
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Page 3
Shei/o
Monthl' t(aining )lan *1 of Candidates to MS and CMS in )(e)a(ation )e(iod
0ee/ 1
1 day Monday2 . reps sets 0eight1 Squat !0% ! 1 9!
60% 2 11
"0% 3 2 133
#0% 2 ! 1!2
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 6 12#
! Dum++ell fl' 10 !
" Squat !0% ! 1 9!
60% ! 1 11
"0% ! 133
$+s 10 3
! day 3ednesday2 . reps sets 0eight
1 Deadlift !0% 1 110
60% 1 132
"0% 3 2 1!
#0% 3 ! 1"6
Bench )(ess !0% 6 1 #0
60% ! 1 96
"0% 2 112
"!% 3 2 120
#0% 2 2 12#
"!% 3 2 120
"0% 1 112
6!% 6 1 10
60% # 1 96
!0% 10 1 #0
! Dum++ell fl' 10 !
" Deadlift u) to /nees !0% 1 110
60% 1 132
"0% ! 1!
$ ,ood mo(ning -standing. ! !
$ day 4riday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 ! 12#
Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
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Page
#0% 3 6 1!2
! Bench )(ess !!% ! 1 ##
6!% 1 10
"!% 3 ! 120
" Dum++ell fl' 10 !
$+s 10 3
% day Saturday2 . reps sets 0eight
1 Deficit deadlift !0% 3 2 110
60% 2 132
ncline Bench )(ess 6
! Dip 0ith 0eights2 6 !
" Deadlift off +oxes 60% 1 132
"0% 2 1!
#0% 3 2 1"6
90% 2 19#
$ ,ood mo(ning -sitting. ! !
0ee/
1 day Monday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 3 12#
#!% 2 3 136
Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 ! 1!2
! Bench )(ess !!% 1 ##
6!% 2 10
"!% 120
" Dum++ell fl' 10 !
$+s 10 3
! day 3ednesday2 . reps sets 0eight
1 Deficit deadlift !0% 3 1 110
60% 3 2 132
6!% 2 13
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 2 3 12#
"!% 3 2 120
"0% 1 112
60% 6 1 96
!0% # 1 #0
! Dum++ell fl' 10 !
" Deadlift !0% 1 110
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"0% 1 112
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60% # 1 96
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" Deadlift u) to /nees !0% 1 110
60% 1 132
"0% ! 1!
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$ day 4riday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 3 1!2
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60% 1 96
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! Dum++ell fl' 10 !
" Squat !0% 6 1 9!
60% 6 1 11
6!% 6 12
$ Dip 0ith 0eights2 6 6
%+s 10 3
% day Saturday2 . reps sets 0eight
1 Deficit deadlift !0% 3 1 110
60% 3 2 132
6!% 3 13
Bench )(ess !0% 6 1 #0
60% 6 1 96
6!% 6 ! 10
! 5(ice)s 6 !
" Deadlift off +oxes 60% 1 132
"0% 2 1!
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#!% 1#"
$ ,ood mo(ning -standing. ! !
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1 day Monday2 . reps sets 0eight1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 " 1!2
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 2 12#
#!% 2 3 136
#0% 3 2 12#
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" Dum++ell fl' 10 !
$+s 10 3
! day 3ednesday2 . reps sets 0eight
1 Deficit deadlift !0% 3 1 110
60% 3 2 132
"0% 2 1!
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60% ! 1 96
"0% ! 2 112
"!% ! 120
! Dum++ell fl' 10 !
" Deadlift !0% 1 110
60% 1 132
"0% 3 2 1!
#0% 3 3 1"6
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$ ,ood mo(ning -standing. ! !
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1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 3 3 1!2
#!% 2 3 162
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60% 1 96
"0% 3 2 112
#0% 3 6 12#
! Di) 6 !
" Dum++ell fl' 10 !
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6!% 3 1 12
"!% 3 ! 13
%+s 10 !
% day Saturday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 1 11060% 1 132
"0% 3 2 1!
#0% 2 1"6
P(ess ! !
! ncline Bench )(ess 6
" Deadlift off +oxes 60% 1 132
"0% 1 1!
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90% 3 19#
$ ,ood mo(ning -sitting. ! !
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1 day Monday2 . reps sets 0eight1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 ! 12#
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"0% 3 2 133
#0% 3 ! 1!2
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6!% ! 1 10
"!% ! 120
" Dum++ell fl' 10 !
$ Bottom u) squat ! !
% ,ood mo(ning ! !
! day 3ednesday2 . reps sets 0eight
1 Deficit deadlift !0% 3 1 110
60% 3 2 132
6!% 2 13
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60% ! 1 96
"0% 2 112
"!% 3 2 120
#0% 2 2 12#
#!% 1 3 136
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"0% 2 112
6!% ! 1 10
60% 6 1 96
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! Dum++ell fl' 10 !
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60% 3 1 132
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$ eg )(ess ! 6
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1 Squat !!% ! 1 10!
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6!% 1 12
"!% 3 2 13
#!% 2 162
Bench )(ess !0% ! 1 #0
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! Di) -7eighted. ! !
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60% 1 11
"0% 3 1 133
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$ ,ood mo(ning -sitting. ! !
% day Saturday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 3 1 110
60% 3 1 132
"0% 3 2 1!
"!% 3 16!
Bench )(ess !0% 6 1 #0
60% 6 1 96
6!% 6 ! 10
! Deadlift off +oxes "0% 1 1!
#0% 3 2 1"6
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100% 2 3 220
" eg )(ess 6 6
$ Bac/ extension 10
%+s 10
0ee/
1 day Monday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
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"0% 3 2 133
#0% 2 ! 1!2
! Bench )(ess !0% ! 1 #0
60% ! 1 96
"0% ! ! 112
" eg )(ess ! 6
$ ,ood mo(ning ! !
! day 3ednesday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
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"0% 2 112
"!% 3 2 120
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"0% 1 112
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1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
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! Di) -7eighted. 6 !
" Squat !0% 6 1 9!
60% 6 2 11
6!% 6 3 12
$ Bac/ extension 10
% day Saturday2 . reps sets 0eight
1 Deadlift u) to /nees !0% ! 1 110
60% ! 2 132
"0% 1!
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! 5(ice)s 10 !
" Deadlift f(om +oxes "!% 2 16!
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9!% 3 209
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0ee/ !
1 day Monday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
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#0% 3 ! 12#
Squat !0% ! 1 9!
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"0% 3 2 133
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6!% 1 10
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$ Bottom u) squat ! 6
% Bac/ extension 10
! day 3ednesday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 1 110
60% 1 132
"0% 3 2 1!
"!% 2 ! 16!
Bench )(ess !0% 6 1 #0
60% ! 1 96
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1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
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60% 1 96
"0% 3 2 112
#0% 3 6 12#
! Dum++ell fl' 10 !
" Squat !!% 1 10!
6!% 1 12
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"!% 13
$ 6ood morning sitting2 6 6
% day Saturday2 . reps sets 0eight
1 Deadlift off +oxes !0% 3 1 110
60% 3 1 132"0% 3 2 1!
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60% ! 2 96
"0% ! ! 112
! 5(ice)s 10 !
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-slo7 eccent(ic. 60% 2 132
6!% 13
$ Bottom u) squat 6 6
$+s 10
0ee/ "
1 day Monday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
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#!% 2 2 162
#0% 3 2 1!2
Bench )(ess !0% ! 1 #0
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#!% 2 136
! Dum++ell fl' 10 !
" Squat !!% ! 1 10!
6!% 1 12
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$+s # 3
! day 3ednesday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 6 12#
Deadlift !0% 1 110
60% 1 132
"0% 3 2 1!
#0% 3 3 1"6
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! Bench )(ess !!% ! 1 ##
6!% ! 1 10
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"!% 120
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$ Bac/ extension #
$ day 4riday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #060% 1 96
"0% 3 2 112
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60% ! 1 96
"0% ! 112
" Dum++ell fl' 10 !
$ Bottom u) squat ! !
% Bac/ extension 10
% day Saturday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 1 110
60% 1 132
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P(ess ! !
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" Deadlift off +oxes !!% 3 1 121
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% ,ood mo(ning ! !
0ee/ $
1 day Monday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
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"0% 3 2 133
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$ eg )(ess 6
% ,ood mo(ning -sitting. ! !
! day 3ednesday2 . reps sets 0eight
1 Deadlift !0% 1 110
60% 1 132"0% 3 2 1!
#0% 3 ! 1"6
Bench )(ess !0% 6 1 #0
60% ! 1 96
"0% 1 112
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" Deadlift to /nees !0% 1 110
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$ eg )(ess 6
% Bac/ extension 10
$ day 4riday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
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% day Saturday2 . reps sets 0eight
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60% 6 2 96
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60% 1 132
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"0% 3 2 1!
#0% 2 6 1"6
$ Bottom u) squat ! 6
$+s 10 3
0ee/ %1 day Monday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
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90% 1 2 1"1
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#0% 2 2 12#
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" Squat !!% ! 1 10!
6!% 2 12
"!% 3 13
$ ,ood mo(ning ! !
! day 3ednesday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% ! 1 96
"0% 2 112
"!% 3 2 120
#0% 2 3 12#
"!% 3 2 120
"0% 1 112
60% 6 1 96
!0% # 1 #0
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60% 1 132
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! 5(ice)s 10 !
" eg )(ess ! 6
$+s 6 3
$ day 4riday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 ! 12#
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Squat !0% ! 1 9!
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% day Saturday2 . reps sets 0eight
1 Deficit deadlift !0% 3 1 110
60% 3 2 132
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ncline Bench )(ess 6
! Di) 6 !
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60% 2 132
6!% 13
$ eg )(ess " 6
%+s 10
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1 day Monday2 . reps sets 0eight1 Squat !!% ! 1 10!
6!% 1 12
"!% 3 2 13
#!% 2 162
Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
#0% 3 ! 12#
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" Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
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$ 5(ice)s 10 !
% Bac/ extension 10 !
! day 3ednesday2 . reps sets 0eight
1 Bench )(ess !!% ! 1 ##
6!% 1 10
"!% 3 2 120
#!% 2 ! 136
Deadlift !0% 3 1 110
60% 3 1 132
"0% 3 2 1!
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60% 1 11
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! Di) -7eighted. !
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$ ,ood mo(ning -standing. ! !
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% day Saturday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 3 1 110
60% 3 1 132
"0% 3 2 1!
"!% 2 16! ncline +ench )(ess 3 6
! ats 10 !
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0ee/
1 day Monday2 . reps sets 0eight
1 Bench )(ess !0% ! 1 #0
60% 1 96
"0% 3 2 112
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6!% ! 1 10
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% ,ood mo(ning -standing. ! !
! day 3ednesday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 3 1 110
60% 3 1 132
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60% ! 1 96
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$ day 4riday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
"0% 3 2 133
#0% 2 ! 1!2 Bench )(ess !0% ! 1 #0
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% day Saturday2 . reps sets 0eight
1 a((o7 g(i) +ench )(ess !0% ! 1 #0
60% 1 96
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Deadlift f(om +oxes !!% 1 121
6!% 1 13
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1 Bench )(ess !!% ! 1 ##
6!% 1 10
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% Bac/ extension #
! day 3ednesday2 . reps sets 0eight
1 Deadlift u) to /nees !0% 3 1 110
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60% 3 1 132
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1 Squat !!% ! 1 10!
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$ 6ood morning sitting2 ! !
% day Saturday2 . reps sets 0eight
1 Deadlift !0% 3 1 110
60% 3 1 132
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60% ! 1 96
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1 day Monday2 . reps sets 0eight
1 Bench )(ess !!% ! 1 ##
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#!% 2 ! 136
Squat !0% ! 1 9!
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1 Deadlift !0% 3 1 110
60% 3 1 132
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#0% 3 ! 1"6
Bench )(ess !0% 6 1 #0
60% ! 1 96
"0% 1 112
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$ day 4riday2 . reps sets 0eight
1 Squat !0% ! 1 9!
60% 1 11
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% day Saturday2 . reps sets 0eight
1 Deadlift off +oxes !!% 3 1 121
6!% 3 1 13
"!% 3 2 16!
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#!% 3 1#"
ncline +ench )(ess !
! Di) # !
" leg extension 10 !
$ eg )(ess ! !
0ee/ $
1 day Monday2 . reps sets 0eight
1 Bench )(ess !!% ! 1 ##
6!% 1 10
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#!% 2 136
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% Bac/ extension #
! day 3ednesday2 . reps sets 0eight
1 Deficit deadlift !0% 3 1 110
60% 3 2 132
"0% 2 1!
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60% 1 96
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! Dum++ell fl' 10 !
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6!% ! 1 12
"!% 13
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% 6ood morning sitting2 ! !
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"0% ! ! 112
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$+s #
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1 day Monday2 . reps sets 0eight1 Squat !0% 3 1 9!
60% 3 2 11
"0% 3 2 133
"!% 2 3 13
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"0% 3 2 112
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! Dum++ell fl' #
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! day 3ednesday2 . reps sets 0eight
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"0% 3 2 133
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"0% 3 2 112
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"!% 3 13
$ ,ood mo(ning -sitting. ! !
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! Dum++ell fl' #
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"0% 133
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! day 3ednesday2 . reps sets 0eight
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$ day 4riday2 . reps sets 0eight
1 Squat !0% 3 1 9!
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"0% 3 2 133
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"0% 3 2 112
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"0% 3 2 112
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#0% 3 6 12#
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$ day 4riday2 . reps sets 0eight
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60% 3 1 96
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"0% 3 2 112
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