Sheiko - 4-Day Class I Lifter Program
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Transcript of Sheiko - 4-Day Class I Lifter Program
Enter your maxes here:Squat 425Bench 290Deadlift 540
Volume Calculations
These graphs show you volume vs intensity
Adaptation
4 Day Prep Squat Bench Dead NL Avg Wt. Squat1 52 105 61 218 255 57.9%2 49 78 32 159 243 57.2%3 56 126 75 257 261 62.4%4 62 121 65 248 262 62.7%
Total 219 430 233 882 257 60.3%
Accumulation
1 2 3 4140
160
180
200
220
240
260
280
230
235
240
245
250
255
260
265
Peparatory Period (4 day #1)
NLAvg Wt.
Week
Lifts
Avg
Wt
1 2 3 4 5 6150170190210230250270290310330
255
260
265
270
275
280
285
Peparatory Period (4 day #2)
NLAvg Wt.
Week
Lifts
Avg
Wt
4 Day Prep2 Squat Bench Dead NL Avg Wt. Squat1 59 103 59 221 277 66.4%2 55 93 48 196 267 69.1%3 84 105 59 248 268 66.1%4 42 84 63 189 282 67.6%5 91 129 90 310 270 66.2%6 42 84 63 189 282 67.6%
Total 373 598 382 1353 274 66.9%
Transmutation
4 Day Prep3 Squat Bench Dead NL Avg Wt. Squat1 55 62 35 152 277 68.2%2 69 94 64 227 252 63.8%3 67 140 65 272 256 65.7%4 71 128 54 253 270 68.5%5 58 134 72 264 267 67.9%
Total 320 558 290 1168 263 66.7%
Realization
1 2 3 4 5 6150170190210230250270290310330
255
260
265
270
275
280
285
Peparatory Period (4 day #2)
NLAvg Wt.
Week
Lifts
Avg
Wt
1 2 3 4 5150
170
190
210
230
250
270
290
235240245250255260265270275280
Peparatory Period (4 day #3)
NLAvg Wt.
Week
Lifts
Avg
Wt
1 2 3 4 50
20406080
100120140160180
0
50
100
150
200
250
300
350
Competition Period (4 day comp)
NLAvg Wt.
Week
Lifts
Avg
Wt
4 Day Comp Squat Bench Dead NL Avg Wt. Squat1 40 85 38 163 267 69.4%2 30 47 29 106 272 68.8%3 31 56 47 134 286 70.3%4 30 44 10 84 245 67.2%5 8 25 12 45 237 60.0%
Total 139 257 136 532 267 68.5%
1 2 3 4 50
20406080
100120140160180
0
50
100
150
200
250
300
350
Competition Period (4 day comp)
NLAvg Wt.
WeekLift
s
Avg
Wt
These graphs show the type of loading
SquatBench Dead % Week 1 Week 2 Week 3 Week 4 Month68.0% 66.9% 50-59 18 21 21 23 8367.7% 66.4% 60-69 6 4 7 7 2466.0% 69.6% 70-79 20 6 14 6 4668.6% 69.7% 80-89 0 10 10 20 4067.5% 68.5% 90+ 0 0 0 0 0
NL 44 41 52 56 193Avg. Int. 57.9% 57.2% 62.4% 62.7% 60.3%
1 2 3 40
5
10
15
20
25
Squat (4 day #1)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 5 60
10
20
30
40
50
60
70
Squat (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
SquatBench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Week 669.7% 74.8% 50-59 10 13 14 10 14 1570.6% 66.0% 60-69 9 11 13 8 13 1367.2% 70.0% 70-79 32 9 49 6 64 2672.6% 69.0% 80-89 8 22 8 18 0 1865.5% 69.2% 90+ 0 0 0 0 0 072.6% 69.0% NL 59 55 84 42 91 7269.3% 69.7% Avg. Int. 66.4% 69.1% 66.1% 67.6% 66.2% 67.6%
SquatBench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Cycle66.9% 74.6% 50-59 13 15 10 10 13 6164.6% 60.3% 60-69 11 13 39 9 11 8367.9% 66.5% 70-79 17 26 3 36 18 10070.4% 73.5% 80-89 14 10 15 16 16 7166.0% 72.6% 90+ 0 5 0 0 0 567.3% 68.9% NL 55 69 67 71 58 320
Avg. Int. 68.2% 63.8% 65.7% 68.5% 67.9% 66.7%
1 2 3 4 5 60
10
20
30
40
50
60
70
Squat (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 505
1015202530354045
Squat (4 day #3)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 502468
101214161820
Squat (4 day comp)
50-59
60-69
70-79
80-89
90+
Week
Lifts
SquatBench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Month70.1% 70.7% 50-59 8 6 6 6 3 368.2% 68.8% 60-69 7 6 6 6 2 70.6% 69.5% 70-79 6 12 7 10 3 67.4% 64.0% 80-89 19 2 12 8 0 63.4% 62.5% 90+ 0 4 0 0 0 68.8% 68.6% NL 40 30 31 30 8 3
Avg. Int. 69.4% 68.8% 70.3% 67.2% 60.0% 68.5%
1 2 3 4 502468
101214161820
Squat (4 day comp)
50-59
60-69
70-79
80-89
90+
Week
Lifts
Bench Deadlift% Week 1 Week 2 Week 3 Week 4 Month %50-59 15 12 21 19 67 50-5960-69 16 25 52 44 137 60-6970-79 62 21 36 20 139 70-7980-89 12 17 14 32 75 80-8990+ 0 3 3 6 12 90+NL 105 78 126 121 430 NLAvg. Int. 68.0% 67.7% 66.0% 68.6% 67.5% Avg. Int.
1 2 3 40
10
20
30
40
50
60
70
Bench (4 day #1)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 405
10152025303540
Deadlift (4 day #1)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 5 60
10
20
30
40
50
60
70
Squat (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 5 60
1020304050607080
Bench (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 5 60
10
20
30
40
50
60
Deadlift (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
Bench DeadliftCycle % Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Cycle %
76 50-59 17 18 21 16 35 19 126 50-5967 60-69 18 15 19 14 28 17 111 60-69
186 70-79 36 25 45 12 36 72 226 70-7974 80-89 32 29 20 35 30 10 156 80-890 90+ 0 6 0 7 0 0 13 90+
403 NL 103 93 105 84 129 118 632 NL66.9% Avg. Int. 69.7% 70.6% 67.2% 72.6% 65.5% 72.6% 69.3% Avg. Int.
Bench Deadlift% Week 1 Week 2 Week 3 Week 4 Week 5 Cycle %50-59 15 20 28 19 24 106 50-5960-69 12 17 27 18 22 96 60-6970-79 17 50 34 61 76 238 70-7980-89 18 2 51 24 12 107 80-8990+ 0 5 0 6 0 11 90+NL 62 94 140 128 134 558 NLAvg. Int. 66.9% 64.6% 67.9% 70.4% 66.0% 67.3% Avg. Int.
1 2 3 4 5 60
10
20
30
40
50
60
70
Squat (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 5 60
1020304050607080
Bench (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 5 60
10
20
30
40
50
60
Deadlift (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 505
1015202530354045
Squat (4 day #3)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 50
1020304050607080
Bench (4 day #3)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 505
101520253035404550
Deadlift (4 day #3)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 505
1015202530354045
Bench (4 day comp)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 502468
10121416
Deadlift (4 day comp)
50-59
60-69
70-79
80-89
90+
Week
Lifts
Bench Deadlift% Week 1 Week 2 Week 3 Week 4 Week 5 Month %50-59 18 9 9 9 6 0 50-5960-69 15 9 9 9 6 0 60-6970-79 12 23 9 15 13 0 70-7980-89 40 2 29 11 0 0 80-8990+ 0 4 0 0 0 0 90+NL 85 47 56 44 25 0 NLAvg. Int. 70.1% 68.2% 70.6% 67.4% 63.4% 68.8% Avg. Int.
1 2 3 4 505
1015202530354045
Bench (4 day comp)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 502468
10121416
Deadlift (4 day comp)
50-59
60-69
70-79
80-89
90+
Week
Lifts
These graphs show the focus of the loading
Week 1 Week 2 Week 3 Week 4 Month % of Lifts Week 112 6 9 9 36 Squat 21.0%17 6 13 12 48 Bench 50.0%26 20 37 29 112 Deadlift 29.0%6 0 16 9 310 0 0 6 6
61 32 75 65 23366.9% 66.4% 69.6% 69.7% 68.5%
1 2 3 405
10152025303540
Deadlift (4 day #1)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 40%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day #1)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
1 2 3 4 5 60
10
20
30
40
50
60
Deadlift (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 5 60%5%
10%15%20%25%30%35%40%45%50%
Lift Distribution (4 day #2)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Cycle % of Lifts Week 13 9 6 9 14 13 54 Squat 26.7%9 9 10 12 14 19 73 Bench 46.6%
14 30 27 17 50 33 171 Deadlift 26.7%33 0 16 17 12 10 880 0 0 0 0 0 0
59 48 59 55 90 75 38674.8% 66.0% 70.0% 69.0% 69.2% 69.0% 69.7%
Week 1 Week 2 Week 3 Week 4 Week 5 Cycle % of Lifts Week 13 8 11 7 9 38 Squat 36.2%6 11 11 10 12 50 Bench 40.8%
14 22 43 9 29 117 Deadlift 23.0%6 18 0 22 15 616 5 0 6 7 24
35 64 65 54 72 29074.6% 60.3% 66.5% 73.5% 72.6% 68.9%
1 2 3 4 5 60
10
20
30
40
50
60
Deadlift (4 day #2)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 5 60%5%
10%15%20%25%30%35%40%45%50%
Lift Distribution (4 day #2)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
1 2 3 4 505
101520253035404550
Deadlift (4 day #3)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 50%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day #3)
Squat
Deadlift
Bench
Week%
Tot
al Li
fts
1 2 3 4 502468
10121416
Deadlift (4 day comp)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 50%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day comp)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
Week 1 Week 2 Week 3 Week 4 Week 5 Month % of Lifts Week 16 6 9 2 3 0 Squat 24.5%9 6 9 2 3 0 Bench 52.1%
10 11 15 6 6 0 Deadlift 23.3%10 2 14 0 0 03 4 0 0 0 0
38 29 47 10 12 070.7% 68.8% 69.5% 64.0% 62.5% 68.6%
1 2 3 4 502468
10121416
Deadlift (4 day comp)
50-59
60-69
70-79
80-89
90+
Week
Lifts
1 2 3 4 50%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day comp)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
These graphs show the focus of the loading
Week 2 Week 3 Week 4 Month27.2% 20.6% 23.1% 22.5%51.7% 49.8% 50.0% 50.2%21.2% 29.6% 26.9% 27.2%
1 2 3 40%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day #1)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
1 2 3 4 5 60%5%
10%15%20%25%30%35%40%45%50%
Lift Distribution (4 day #2)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
Week 2 Week 3 Week 4 Week 5 Week 6 Cycle28.1% 33.9% 23.2% 29.4% 27.2% 28.4%47.4% 42.3% 46.4% 41.6% 44.5% 44.5%24.5% 23.8% 30.4% 29.0% 28.3% 27.2%
Week 2 Week 3 Week 4 Week 5 Cycle30.4% 24.6% 28.1% 22.0% 27.4%41.4% 51.5% 50.6% 50.8% 47.8%28.2% 23.9% 21.3% 27.3% 24.8%
1 2 3 4 5 60%5%
10%15%20%25%30%35%40%45%50%
Lift Distribution (4 day #2)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
1 2 3 4 50%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day #3)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
1 2 3 4 50%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day comp)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
Week 2 Week 3 Week 4 Week 5 Month28.3% 23.1% 35.7% 17.8% 100.0%44.3% 41.8% 52.4% 55.6% 0.0%27.4% 35.1% 11.9% 26.7% 0.0%
1 2 3 4 50%
10%
20%
30%
40%
50%
60%
Lift Distribution (4 day comp)
Squat
Deadlift
Bench
Week
% T
otal
Lifts
SheikoPreparatory Period for Class 1 & CMS
week 1 squat1 day (Monday) % sets reps weight1 Front squat 30% 1 4 128
Front squat 40% 1 4 170Front squat 50% 3 4 213
2 Bench press 50% 1 5 145Bench press 60% 1 4 174Bench press 70% 1 3 203Bench press 75% 4 2 218
3 Squat 55% 1 3 234Squat 65% 1 3 276Squat 75% 4 2 319
4 Chest muscles 4 85 Abs 3 10
3 day (Wednesday) % sets reps weight1 Deadlift to knees w/2s pause 50% 1 3 270
Deadlift to knees w/2s pause 60% 1 3 324Deadlift to knees w/2s pause 70% 4 3 378
2 Bench press 50% 1 5 145Bench press 60% 1 5 174Bench press 70% 1 3 203Bench press 70% 1 5 203Bench press 70% 1 7 203Bench press 70% 1 4 203Bench press 70% 1 6 203Bench press 70% 1 8 203
3 Deadlift w/pause 5-7cm above knees 55% 1 3 297Deadlift w/pause 5-7cm above knees 65% 1 3 351Deadlift w/pause 5-7cm above knees 75% 4 2 405
4 Lat muscles 4 65 Good morning 5 5
5 day (Friday) % sets reps weight1 Bench press 50% 1 5 145
Bench press 60% 1 4 174Bench press 70% 1 3 203Bench press 75% 4 3 218
2 Squat w/pause at half squat position on the way 50% 1 3 213Squat w/pause at half squat position on the way 60% 1 3 255Squat w/pause at half squat position on the way 70% 4 3 298
3 Board bench press 60% 1 3 174Board bench press 70% 1 3 203Board bench press 80% 2 3 232Board bench press 85% 3 2 247
4 Chest muscles 4 85 Hyperextension 4 8
6 day (Saturday) % sets reps weight1 Deficit deadlift 50% 1 3 270
Deficit deadlift 60% 4 2 3242 Incline Bench press 5 3 3 Deadlift off boxes, bar is 5-7cm below knees 55% 1 3 297
Deadlift off boxes, bar is 5-7cm below knees 65% 1 3 351Deadlift off boxes, bar is 5-7cm below knees 75% 2 3 405Deadlift off boxes, bar is 5-7cm below knees 85% 3 2 459
4 Dip (with weights) 5 45 Leg press (80-90% of squat 1RM) 5 56 Reverse hyperextension 4 8
###week 21 day (Monday) % sets reps weight1 Squat 50% 1 5 213
Squat 60% 1 4 255Squat 70% 1 3 298Squat 75% 1 3 319Squat 80% 5 2 340
2 Bench press 50% 1 5 145Bench press 60% 1 4 174Bench press 70% 1 3 203Bench press 80% 5 2 232
3 French press lying 5 64 Chest muscles 4 85 Hyperextension 4 8
3 day (Wednesday) % sets reps weight1 Bench press w/chains plus 8-10 kg to each side in 50% 1 3 145
Bench press w/chains plus 8-10 kg to each side in 60% 1 3 174Bench press w/chains plus 8-10 kg to each side in 70% 5 3 203
2 Deadlift w/pause 5-7cm below knees 50% 1 3 270Deadlift w/pause 5-7cm below knees 60% 1 3 324Deadlift w/pause 5-7cm below knees 70% 1 3 378Deadlift w/pause 5-7cm below knees 75% 5 2 405
3 Delts 5 64 Leg extension (1 sec pause every rep 5 6
at the top)5 Abs 4 8
5 day (Friday) % sets reps weight1 Front squat 30% 1 4 128
Front squat 40% 1 4 170Front squat 50% 4 4 213
2 Board bench press 60% 1 3 174Board bench press 70% 1 3 203Board bench press 80% 1 3 232Board bench press 85% 2 2 247Board bench press 90% 3 1 261
3 Dips (with weights) 5 64 Lat muscles 4 85 Good morning 5 5
6 day (Saturday) % sets reps weight1 Bench press narrow grip 50% 1 4 145
Bench press narrow grip 60% 1 3 174Bench press narrow grip 65% 4 3 189
2 Deadlift w/chains, 8-10kg each side plus this weig 50% 1 3 270Deadlift w/chains, 8-10kg each side plus this weig 60% 1 3 324Deadlift w/chains, 8-10kg each side plus this weig 70% 2 2 378Deadlift w/chains, 8-10kg each side plus this weig 75% 3 1 405
3 Dumbbells press 5 64 Leg press 5 45 Reverse hyperextension 4 8
###week 31 day (Monday) % sets reps weight1 Front squat 40% 1 4 170
Front squat 50% 1 4 213Front squat 55% 3 3 234
2 Bench press 50% 1 5 145Bench press 60% 1 4 174Bench press 70% 1 3 203Bench press 80% 2 2 232Bench press 85% 2 1 247Bench press 80% 2 2 232
3 Squat w/pause at half squat position on the way 50% 1 3 213Squat w/pause at half squat position on the way 60% 1 3 255Squat w/pause at half squat position on the way 70% 1 3 298Squat w/pause at half squat position on the way 75% 4 2 319
4 Lat muscles 5 65 Goodmorning 4 5
3 day (Wednesday) % sets reps weight1 Deadlift to knees with 2 sec pause 50% 1 3 270
Deadlift to knees with 2 sec pause 60% 1 3 324Deadlift to knees with 2 sec pause 70% 1 3 378Deadlift to knees with 2 sec pause 75% 4 2 405
2 Bench press 50% 1 5 145Bench press 60% 1 5 174Bench press 70% 1 3 203Bench press 70% 1 7 203Bench press 70% 1 4 203Bench press 70% 1 8 203Bench press 70% 1 2 203Bench press 70% 1 6 203
3 Deadlift off boxes, bar is 5-7cm below knees 60% 1 4 324Deadlift off boxes, bar is 5-7cm below knees 70% 1 4 378Deadlift off boxes, bar is 5-7cm below knees 80% 4 4 432
4 Chest muscles 4 65 Abs 3 10
5 day (Friday) % sets reps weight1 Board bench press 55% 1 3 160
Board bench press 65% 1 3 189Board bench press 75% 1 3 218Board bench press 85% 2 2 247Board bench press 90% 3 1 261
2 Squat 50% 1 5 213Squat 60% 1 4 255Squat 70% 1 3 298Squat 80% 5 2 340
3 Bench press w/chains plus 8-10 kg to each side in 50% 1 4 145Bench press w/chains plus 8-10 kg to each side in 60% 1 4 174Bench press w/chains plus 8-10 kg to each side in 65% 4 4 189
4 Lat muscles 4 85 Goodmorning seated 4 4
6 day (Saturday) % sets reps weight1 Deadlift w/pause 5-7cm above knees 50% 1 3 270
Deadlift w/pause 5-7cm above knees 60% 1 3 324Deadlift w/pause 5-7cm above knees 70% 1 3 378Deadlift w/pause 5-7cm above knees 75% 4 2 405
2 Bench press with middle grip 50% 1 4 145Bench press with middle grip 60% 1 4 174Bench press with middle grip 65% 4 4 189
3 Deadlift w/ chains 50% 1 3 270Deadlift w/ chains 60% 1 3 324Deadlift w/ chains 70% 1 3 378Deadlift w/ chains 75% 4 2 405
4 Triceps 5 65 Reverse hyperextension 4 8
###week 41 day (Monday) % sets reps weight1 Front squat 40% 1 3 170
Front squat 45% 1 3 191Front squat 50% 2 3 213Front squat 55% 3 3 234
2 Bench press 50% 1 5 145Bench press 60% 1 4 174Bench press 70% 1 3 203Bench press 80% 2 3 232Bench press 85% 3 2 247Bench press 80% 2 3 232
3 Squat 50% 1 3 213Squat 60% 1 3 255Squat 70% 1 3 298Squat 80% 4 3 340
4 Dip 5 65 Lat muscles 4 66 Hyperextension 4 8
3 day (Wednesday) % sets reps weight1 Deficit deadlift 50% 1 3 270
Deficit deadlift 60% 1 3 324Deficit deadlift 70% 4 2 378
2 Board bench press 60% 1 3 174Board bench press 70% 1 3 203Board bench press 80% 1 3 232Board bench press 85% 1 3 247Board bench press 90% 2 2 261Board bench press 95% 2 1 276
3 Deadlift off boxes, 5-7cm below knees 60% 1 3 324Deadlift off boxes, 5-7cm below knees 70% 1 3 378Deadlift off boxes, 5-7cm below knees 80% 2 3 432Deadlift off boxes, 5-7cm below knees 90% 2 2 486Deadlift off boxes, 5-7cm below knees 95% 2 1 513
4 Chest muscles 4 85 French press 5 6
5 day (Friday) % sets reps weight1 Bench press 50% 1 5 145
Bench press 60% 1 4 174Bench press 70% 1 3 203Bench press 80% 4 2 232
2 Squat 50% 1 5 213Squat 60% 1 4 255Squat 70% 1 3 298Squat 80% 4 2 340
3 Bench press w/chains plus 8-10 kg to each side in 50% 1 3 145Bench press w/chains plus 8-10 kg to each side in 60% 1 3 174Bench press w/chains plus 8-10 kg to each side in 70% 1 3 203Bench press w/chains plus 8-10 kg to each side in 75% 4 2 218
4 Delts 4 65 Abs 3 10
6 day (Saturday) % sets reps weight1 Deadlift w/pause 5-7cm below knees 50% 1 3 270
Deadlift w/pause 5-7cm below knees 60% 1 3 324Deadlift w/pause 5-7cm below knees 70% 1 3 378Deadlift w/pause 5-7cm below knees 75% 2 2 405Deadlift w/pause 5-7cm below knees 80% 3 1 432
2 Bench press 50% 1 6 145Bench press 60% 1 6 174Bench press 65% 4 6 189
3 Deadlift w/chains 50% 1 3 270Deadlift w/chains 60% 1 3 324Deadlift w/chains 70% 1 3 378Deadlift w/chains 75% 4 2 405
4 Leg press 5 55 Reverse hyperextension 4 8 ###
SheikoPreparatory Period for Class 1 & CMS
week 1 squat1 day (Monday) % reps sets weight1 Bench press 50% 5 1 145
Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 3 4 232
2 Squat 50% 5 1 213Squat 60% 5 1 255Squat 70% 3 1 298Squat 70% 7 1 298Squat 70% 4 1 298Squat 70% 8 1 298Squat 70% 2 1 298Squat 70% 5 1 298
3 Bench press w/board 60% 3 1 174Bench press w/board 70% 3 1 203Bench press w/board 80% 3 2 232Bench press w/board 85% 2 3 247
4 Chest Muscles 8 45 Abs 8 3
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 270
Deficit deadlift 60% 3 1 324Deficit deadlift 70% 2 4 378
2 Bench press with chains 50% 3 1 145Bench press with chains 60% 3 1 174Bench press with chains 70% 3 1 203Bench press with chains 75% 2 4 218
3 Deadlift off boxes, bar is at 5 60% 3 1 324Deadlift off boxes, bar is at 5 70% 3 1 378Deadlift off boxes, bar is at 5 80% 3 2 432Deadlift off boxes, bar is at 5 85% 3 3 459
4 Lat Muscles 6 55 Dips 5 56 Goodmorning 5 5
5 day (Friday) % reps sets weight1 Bench press 55% 5 1 160
Bench press 65% 4 1 189Bench press 75% 3 1 218Bench press 85% 2 4 247
2 Squat 50% 5 1 213Squat 60% 4 1 255Squat 70% 3 1 298Squat 80% 2 4 340
3 Bench press 50% 4 1 145Bench press 60% 4 1 174Bench press 70% 4 4 203
4 Chest Muscles 6 55 Abs 10 3
6 day (Saturday) % reps sets weight1 Deadlift off boxes, bar is at 5 60% 3 1 324
Deadlift off boxes, bar is at 5 70% 3 1 378Deadlift off boxes, bar is at 5 80% 3 2 432Deadlift off boxes, bar is at 5 85% 3 4 459
2 Incline Shoulder Press 3 53 Delts 6 44 Lat Muscles 6 55 Hyperextension 8 4
###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 145
Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 2 4 232
2 Squat 50% 5 1 213Squat 60% 4 1 255Squat 70% 3 1 298Squat 80% 2 4 340
3 Bench press w/chains 50% 3 1 145Bench press w/chains 60% 3 1 174Bench press w/chains 70% 3 1 203Bench press w/chains 75% 2 4 218
4 Chest Muscles 8 55 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Deadlift to knees 50% 3 1 270
Deadlift to knees 60% 3 1 324Deadlift to knees 70% 2 4 378
2 Bench press w/board 55% 5 1 160Bench press w/board 65% 4 1 189Bench press w/board 75% 4 2 218Bench press w/board 85% 3 2 247Bench press w/board 90% 2 3 261
3 Deadlift w/chains 50% 3 1 270Deadlift w/chains 60% 3 1 324Deadlift w/chains 70% 3 1 378Deadlift w/chains 75% 2 4 405
4 Triceps 6 55 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 55% 5 1 234
Squat 65% 4 1 276Squat 75% 3 1 319Squat 85% 2 4 361
2 Bench press 50% 5 1 145Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 3 5 232
3 Squat 50% 3 1 213Squat 60% 3 1 255Squat 70% 3 1 298Squat 80% 2 3 340
4 Chest Muscle 6 55 Hyperextension 8 4
6 day (Saturday) % reps sets weight1 Deadlift w/ 2 pauses, 5-7cm 50% 3 1 270
Deadlift w/ 2 pauses, 5-7cm 60% 3 1 324Deadlift w/ 2 pauses, 5-7cm 70% 3 1 378Deadlift w/ 2 pauses, 5-7cm 75% 2 4 405
2 Incline shoulder press 3 53 Dips 5 54 Lat Muscles 6 5
###week 31 day (Monday) % reps sets weight1 Bench press 55% 5 1 160
Bench press 65% 4 1 189Bench press 75% 3 1 218Bench press 85% 2 4 247
2 Squat 50% 5 1 213Squat 60% 5 1 255Squat 70% 3 1 298Squat 70% 7 1 298Squat 70% 4 1 298Squat 70% 8 1 298Squat 70% 2 1 298Squat 70% 6 1 298
3 Bench press 50% 3 1 145Bench press 60% 3 1 174Bench press 70% 3 1 203Bench press 80% 2 4 232
4 Chest Muscles 6 45 Good Morning 5 5
3 day (Wednesday) % reps sets weight1 Deficit Deadlift 50% 3 1 270
Deficit Deadlift 60% 3 1 324Deficit Deadlift 70% 2 4 378
2 Bench press 50% 6 1 145Bench press 60% 5 1 174Bench press 70% 4 1 203Bench press 75% 3 1 218Bench press 80% 2 2 232
3 Deadlift from boxes bar is 5c 60% 4 1 324Deadlift from boxes bar is 5c 70% 4 1 378Deadlift from boxes bar is 5c 80% 4 4 432
4 Triceps 6 55 Abs 10 3
5 day (Friday) % reps sets weight1 Squat 50% 5 1 213
Squat 60% 4 1 255Squat 70% 3 1 298Squat 80% 2 4 340
2 Bench press w/chains 50% 4 1 145Bench press w/chains 60% 4 1 174Bench press w/chains 70% 4 5 203
3 Squat 50% 4 1 213Squat 60% 4 1 255Squat 70% 4 4 298
4 Lat Muscles 6 55 Hyperextension 8 4
6 day (Saturday) % reps sets weight1 1 + 1/2 (x2) Deadlift 50% 3 1 270
2 + 1/2 (x2) Deadlift 60% 3 1 3243 + 1/2 (x2) Deadlift 70% 3 1 3784 + 1/2 (x2) Deadlift 75% 3 4 405
2 Close Grip Bench Press 50% 3 1 145Close Grip Bench Press 60% 3 1 174Close Grip Bench Press 70% 3 4 203
3 Delts 6 54 Triceps 6 55 Reverse Hyperextension 8 4
###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 213
Squat 60% 4 1 255Squat 70% 3 1 298Squat 80% 2 5 340
2 Bench press 50% 5 1 145Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 3 5 232
3 Chest Muscles 6 54 Dips 5 55 Good Morning 5 5
3 day (Wednesday) % reps sets weight1 Deadlift w/pause 5-7cm above 50% 3 1 270
Deadlift w/pause 5-7cm above 60% 3 1 324Deadlift w/pause 5-7cm above 70% 3 1 378Deadlift w/pause 5-7cm above 80% 2 4 432
2 Bench press w/board 55% 3 1 160Bench press w/board 65% 3 1 189Bench press w/board 75% 3 1 218Bench press w/board 85% 3 2 247Bench press w/board 90% 2 2 261Bench press w/board 95% 1 3 276
3 Deadlift up to knees 50% 3 1 270Deadlift up to knees 60% 3 1 324Deadlift up to knees 70% 3 1 378Deadlift up to knees 75% 2 4 405
4 Triceps 6 55 Lat Muscles 6 56 Abs 8 4
5 day (Friday) % reps sets weight1 Bench press 55% 5 1 160
Bench press 65% 4 1 189Bench press 75% 3 1 218Bench press 85% 2 4 247
2 Squat 50% 5 1 213Squat 60% 4 1 255Squat 70% 3 1 298Squat 80% 2 4 340
3 Bench press 50% 3 1 145Bench press 60% 3 1 174Bench press 70% 3 1 203Bench press 80% 2 3 232
4 Chest Muscles 6 55 Hyperextension 8 4
6 day (Saturday) % reps sets weight1 Deficit Deadlift 50% 3 1 270
Deficit Deadlift 60% 3 1 324Deficit Deadlift 70% 2 4 378
2 Incline Shoulder Press 3 53 Deadlift off boxes bar is 5cm 60% 3 1 324
Deadlift off boxes bar is 5cm 70% 3 1 378Deadlift off boxes bar is 5cm 80% 3 1 432Deadlift off boxes bar is 5cm 85% 2 3 459
5 Lat Muscles 6 56 Leg Press 5 5
###week 51 day (Monday) % reps sets weight1 Bench press 50% 5 1 145
Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 3 4 232
2 Squat 50% 5 1 213Squat 60% 5 1 255Squat 70% 3 1 298Squat 70% 5 1 298Squat 70% 7 1 298Squat 70% 4 1 298Squat 70% 6 1 298Squat 70% 8 1 298
3 Bench press 50% 4 1 145Bench press 60% 4 1 174Bench press 70% 4 4 203
4 Chest Muscles 6 55 Good morning 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 270
Deadlift up to knees 60% 4 1 324Deadlift up to knees 70% 4 4 378
2 Bench press 50% 5 1 145Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 2 5 232
3 Deadlift off boxes, bar is 5cm 55% 3 1 297Deadlift off boxes, bar is 5cm 65% 3 1 351Deadlift off boxes, bar is 5cm 75% 3 1 405Deadlift off boxes, bar is 5cm 85% 3 4 459
4 Triceps 6 55 Hyperextension 8 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 213
Squat 60% 4 1 255Squat 70% 3 1 298Squat 75% 3 4 319
2 Bench press 50% 6 1 145Bench press 60% 5 1 174Bench press 70% 4 1 203Bench press 75% 3 1 218Bench press 80% 2 2 232Bench press 85% 1 2 247Bench press 80% 2 1 232Bench press 75% 3 1 218Bench press 70% 4 1 203Bench press 65% 5 1 189Bench press 60% 6 1 174Bench press 55% 7 1 160Bench press 50% 8 1 145
3 Squat 50% 4 1 213Squat 60% 4 1 255Squat 70% 4 4 298
4 Chest Muscles 6 55 Abs 10 3
6 day (Saturday) % reps sets weight1 Deadlift w/pause 5cm above 50% 3 1 270
Deadlift w/pause 5cm above 60% 3 1 324Deadlift w/pause 5cm above 70% 3 1 378Deadlift w/pause 5cm above 75% 2 4 405
2 DB Bench press 6 53 Deadlift w/chains off boxes, 50% 4 1 270
Deadlift w/chains off boxes, 60% 4 1 324Deadlift w/chains off boxes, 70% 4 1 378Deadlift w/chains off boxes, 75% 4 4 405
4 Lat Muscles 6 55 Hyperextension 8 4
###week 61 day (Monday) % reps sets weight1 Squat 50% 5 1 213
Squat 60% 4 1 255Squat 70% 3 1 298Squat 80% 2 5 340
2 Bench press 50% 5 1 145Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 2 5 232
3 Chest Muscles 6 54 Hyperextension 8 4
3 day (Wednesday) % reps sets weight1 Deficit Deadlift 50% 4 1 270
Deficit Deadlift 60% 4 1 324Deficit Deadlift 65% 3 2 351
2 Bench press 50% 5 1 145Bench press 60% 5 1 174Bench press 70% 3 1 203Bench press 70% 6 1 203Bench press 70% 4 1 203Bench press 70% 7 1 203Bench press 70% 2 1 203Bench press 70% 8 1 203Bench press 70% 5 1 203
3 Deadlift 50% 3 1 270Deadlift 60% 3 1 324Deadlift 70% 3 1 378Deadlift 80% 2 5 432
4 Delts 6 55 Lat Muscles 8 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 213
Squat 60% 4 1 255Squat 70% 3 1 298Squat 80% 2 4 340
2 Bench press 50% 5 1 145Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 75% 3 5 218
3 Squat 50% 5 1 213Squat 60% 5 1 255Squat 70% 5 4 298
4 Chest Muscles 8 55 Abs 8 4
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 3 1 270
Deadlift up to knees 60% 3 1 324Deadlift up to knees 70% 3 1 378Deadlift up to knees 75% 3 4 405
2 Bench press 50% 4 1 145Bench press 60% 4 1 174Bench press 70% 4 4 203
3 Deadlift w/chains 50% 3 1 270Deadlift w/chains 60% 3 1 324Deadlift w/chains 70% 3 1 378Deadlift w/chains 75% 3 4 405
4 Dip 4 55 Lat Muscles 6 56 Hyperextension 8 4
SheikoPreparatory Period for Class 1 & CMS
week 1 squat1 day (Monday) % reps sets weight1 Squat 55% 5 1 234
Squat 65% 4 1 276Squat 75% 3 1 319Squat 85% 2 3 361
2 Bench press 50% 5 1 145Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 2 4 232
4 Squat 50% 3 1 213Squat 60% 3 1 255Squat 70% 3 1 298Squat 80% 2 4 340
3 Chest Muscles 6 45 Goodmorning 5 5
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 145
Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 2 2 232Bench press 85% 1 2 247Bench press 80% 2 2 232
2 Deadlift off boxes, ba 65% 3 1 351Deadlift off boxes, ba 75% 3 1 405Deadlift off boxes, ba 85% 3 2 459Deadlift off boxes, ba 90% 2 3 486
3 Triceps 6 54 Lat Muscles 6 55 Abs 8 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 213
Squat 60% 4 1 255Squat 70% 3 1 298Squat 75% 2 4 319
2 Bench press 50% 5 1 145Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 75% 2 4 218
3 Chest Muscles 6 54 Dips 5 55 Goodmorning 5 5
6 day (Saturday) % reps sets weight1 Incline shoulder press 3 52 Deadlift w/pause 5cm 50% 3 1 270
Deadlift w/pause 5cm 60% 3 1 324Deadlift w/pause 5cm 70% 3 1 378Deadlift w/pause 5cm 75% 2 4 405
2 Lat Muscles 6 44 Hyperextension 8 4
###week 21 day (Monday) % reps sets weight1 Squat 50% 5 1 213
Squat 60% 4 1 255Squat 70% 3 1 298Squat 80% 2 1 340Squat 90% 1 1 383Squat 95% 1 1 404Squat 100%-105% 1 2-3 425-446.25
2 Bench press 50% 5 1 145Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 75% 2 3 218
3 Chest Muscles 5 34 Hyperextension 8 4
3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 145
Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 2 1 232Bench press 90% 1 1 261Bench press 95% 1 1 276Bench press 100%-105% 1 2-3 290-304.5
2 Deadlift up to knees 50% 5 1 145Deadlift up to knees 60% 4 1 174Deadlift up to knees 70% 3 1 203Deadlift up to knees 80% 2 1 232Deadlift up to knees 90% 1 1 261Deadlift up to knees 95% 1 1 276Deadlift up to knees 100%-105% 1 2-3 540-567
3 Delts 6 44 Lat Muscles 6 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 213
Squat 60% 4 1 255Squat 70% 3 1 298Squat 80% 2 4 340
2 Bench press 50% 5 1 145Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 75% 3 5 218
4 Squat 50% 5 1 213Squat 60% 5 1 255Squat 70% 5 4 298
3 Chest Muscles 8 55 Abs 8 4
6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 3 1 270
Deadlift up to knees 60% 3 1 324Deadlift up to knees 70% 3 1 378Deadlift up to knees 75% 3 4 405
2 Bench Press 50% 5 1 145Bench Press 60% 5 1 174Bench Press 70% 5 4 203
3 Deadlift off boxes, ba 60% 4 1 324Deadlift off boxes, ba 70% 4 1 378Deadlift off boxes, ba 80% 4 4 432
4 Dips 4 55 Lat Muscles 6 56 Hyperextension 8 4
###week 31 day (Monday) % reps sets weight1 Bench press 50% 5 1 145
Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 3 4 232
2 Squat 50% 5 1 213Squat 60% 4 1 255Squat 70% 3 1 298Squat 80% 3 5 340
3 Bench press w/board 60% 4 1 174Bench press w/board 70% 4 1 203Bench press w/board 80% 4 4 232
4 Chest Muscles 6 45 Goodmorning 5 5
3 day (Wednesday) % reps sets weight1 Deadlift up to knees w 50% 4 1 270
Deadlift up to knees w 60% 4 1 324Deadlift up to knees w 70% 4 4 378
2 Bench press 50% 5 1 145Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 3 2 232Bench press 85% 2 2 247Bench press 80% 3 1 232Bench press 70% 5 1 203Bench press 60% 7 1 174Bench press 50% 9 1 145
3 1(x2) + 1/2 (x2) Deadlif 50% 4 1 2701(x2) + 1/2 (x2) Deadlif 60% 4 1 3241(x2) + 1/2 (x2) Deadlif 70% 4 1 3781 + 1/2 (x2) Deadlift, a 75% 3 4 405
4 Triceps 6 55 Lat Muscles 6 56 Abs 10 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 213
Squat 60% 5 1 255Squat 65% 3 1 276Squat 65% 7 1 276Squat 65% 4 1 276Squat 65% 8 1 276Squat 65% 2 1 276Squat 65% 6 1 276
2 Bench press 50% 5 1 145Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 2 5 232
3 Dips 4 54 Chest Muscles 6 45 Hyperextension 8 4
6 day (Saturday) % reps sets weight1 Deadlift w/pause 5-7 50% 3 1 270
Deadlift w/pause 5-7 60% 3 1 324Deadlift w/pause 5-7 70% 3 1 378Deadlift w/pause 5-7 75% 2 4 405
2 Bench press w/chains 50% 4 1 145Bench press w/chains 60% 4 1 174Bench press w/chains 70% 4 4 203
3 Goodmorning 5 54 Leg Press 6 5
###week 41 day (Monday) % reps sets weight1 Bench press w/board 55% 3 1 160
Bench press w/board 65% 3 1 189Bench press w/board 75% 3 1 218Bench press w/board 85% 3 2 247Bench press w/board 90% 2 3 261
2 Squat 50% 5 1 213Squat 60% 4 1 255Squat 70% 3 1 298Squat 80% 3 2 340Squat 85% 2 2 361Squat 80% 3 2 340
3 Decline Bench Press 50% 4 1 145Decline Bench Press 60% 4 1 174Decline Bench Press 70% 4 5 203
4 Chest Muscles 6 45 Abs 10 3
3 day (Wednesday) % reps sets weight1 Deadlift w/pause 5-7c 50% 3 1 270
Deadlift w/pause 5-7c 60% 3 1 324Deadlift w/pause 5-7c 70% 3 1 378Deadlift w/pause 5-7c 80% 2 4 432
2 Bench press 50% 5 1 145Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 3 2 232Bench press 85% 2 3 247Bench press 80% 3 2 232
3 Deadlift off boxes, ba 65% 3 1 351Deadlift off boxes, ba 75% 3 1 405Deadlift off boxes, ba 85% 3 2 459Deadlift off boxes, ba 95% 2 3 513
4 Lat Muscles 6 55 Goodmorning 5 5
5 day (Friday) % reps sets weight1 Bench press w/chains 50% 3 1 145
Bench press w/chains 60% 3 1 174Bench press w/chains 70% 3 1 203Bench press w/chains 75% 3 4 218
2 Squat 50% 5 1 213Squat 60% 5 1 255Squat 70% 3 1 298Squat 70% 5 1 298Squat 70% 7 1 298Squat 70% 4 1 298Squat 70% 6 1 298Squat 70% 8 1 298
3 Bench press w/board 50% 4 1 145Bench press w/board 60% 4 1 174Bench press w/board 70% 4 1 203Bench press w/board 75% 4 4 218
4 Chest Muscles 6 55 Dips 5 5
6 day (Saturday) % reps sets weight1 1(x2) + 1/2 (x2) Deadlif 50% 4 1 270
1(x2) + 1/2 (x2) Deadlif 60% 4 1 3241 + 1/2 (x2) Deadlift, a 70% 3 1 3781 + 1/2 Deadlift, altern 80% 2 4 432
2 Incline shoulder press 3 53 Lat Muscles 6 54 Hyperextension 8 4
###week 51 day (Monday) % reps sets weight1 Bench press 50% 5 1 145
Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 3 4 232
2 Squat 50% 5 1 213Squat 60% 4 1 255Squat 70% 3 1 298Squat 80% 2 4 340
3 Bench press 50% 4 1 145Bench press 60% 4 1 174Bench press 70% 4 4 203
4 Chest Muscles 6 45 Goodmorning 5 5
3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 270
Deficit deadlift 60% 3 1 324Deficit deadlift 65% 3 1 351Deficit deadlift 70% 2 4 378
2 Bench press 50% 5 1 145Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 75% 2 4 218
3 Deadlift from boxes, 70% 3 1 378Deadlift from boxes, 80% 3 1 432Deadlift from boxes, 90% 2 2 486Deadlift from boxes, 95% 1 3 513
4 Triceps 6 55 Goodmorning 5 4
5 day (Friday) % reps sets weight1 Squat 50% 5 1 213
Squat 60% 4 1 255Squat 70% 3 1 298Squat 80% 2 4 340
2 Bench press 50% 6 1 145Bench press 60% 6 1 174Bench press 70% 6 5 203
4 Squat 55% 3 1 234Squat 65% 3 1 276Squat 75% 3 4 319
3 Chest Muscles 6 55 Lat Muscles 6 5
6 day (Saturday) % reps sets weight1 Deadlift up to knees w 50% 3 1 270
Deadlift up to knees w 60% 3 1 324Deadlift up to knees w 70% 3 1 378Deadlift up to knees w 75% 3 4 405
2 Close Grip Bench Pre 50% 4 1 145Close Grip Bench Pre 60% 4 1 174Close Grip Bench Pre 70% 4 4 203
3 Deadlift off boxes, ba 55% 3 1 297Deadlift off boxes, ba 65% 3 1 351Deadlift off boxes, ba 75% 3 1 405Deadlift off boxes, ba 85% 3 4 459
4 Dips 5 55 Triceps 6 5
SheikoCompetition Period for Class 1 & CMS
week 1 squat1 day (Monday) % reps sets weight1 Bench press 55% 5 1 160
Bench press 65% 4 1 189Bench press 75% 3 1 218Bench press 85% 2 3 247
2 Squat 50% 5 1 213Squat 60% 4 1 255Squat 70% 3 1 298Squat 80% 3 4 340
3 Bench press 50% 5 1 145Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 2 4 232
4 Chest Muscles 8 45 Hyperextension 8 4
3 day (Wednesday) % reps sets weight1 Deficit Deadlift 50% 3 1 270
Deficit Deadlift 60% 3 1 324Deficit Deadlift 70% 2 2 378
2 Bench press 50% 5 1 145Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 3 4 232
3 Deadlift of boxes, 60% 3 1 324Deadlift of boxes, 70% 3 1 378Deadlift of boxes, 80% 2 2 432Deadlift of boxes, 90% 1 3 486
4 Lat Muscles 6 45 Abs 8 4
5 day (Friday) % reps sets weight1 Squat 50% 3 1 213
Squat 60% 3 1 255Squat 70% 3 1 298Squat 80% 2 2 340Squat 85% 1 3 361
2 Bench press 50% 3 1 145Bench press 60% 3 1 174Bench press 70% 3 1 203Bench press 80% 2 2 232Bench press 85% 2 3 247Bench press 80% 2 2 232
3 Chest Muscles 6 44 Triceps 6 45 Goodmorning 5 4
6 day (Saturday) % reps sets weight1 Incline Shoulder press 3 52 Deadlift off boxes 55% 3 1 297
Deadlift off boxes 65% 3 1 351Deadlift off boxes 75% 3 1 405Deadlift off boxes 85% 2 3 459
3 Delts 6 44 Lat Muscles 6 45 Reverse Hyperextension 8 4
###week 21 day (Monday) % reps sets weight1 Squat 50% 3 1 213
Squat 60% 3 1 255Squat 70% 3 1 298Squat 75% 2 3 319
2 Bench press 50% 3 1 145Bench press 60% 3 1 174Bench press 70% 3 1 203Bench press 75% 2 3 218
3 Chest Muscles 6 44 Hyperextension 8 3
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 145
Bench press 60% 3 1 174Bench press 70% 3 1 203Bench press 80% 2 1 232Bench press 90% 1 1 261Bench press 95% 1 1 276Bench press 100% 1 1-2 290
2 Deadlift 50% 3 1 270Deadlift 60% 3 1 324Deadlift 70% 2 1 378Deadlift 80% 2 1 432Deadlift 90% 1 1 486Deadlift 95% 1 1 513Deadlift 100% 1 1-2 540
3 Triceps 6 44 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 50% 3 1 213
Squat 60% 3 1 255Squat 70% 3 1 298Squat 80% 2 1 340Squat 90% 1 1 383Squat 95% 1 1 404Squat 100% 1 1-2 425
2 Bench press 50% 3 1 145Bench press 60% 3 1 174Bench press 70% 3 1 203Bench press 75% 2 4 218
3 Chest Muscles 6 44 Goodmorning 4 4
6 day (Saturday) % reps sets weight1 DB Bench Press 5 52 Deadlift up to kne 50% 3 1 270
Deadlift up to kne 60% 3 1 324Deadlift up to kne 70% 3 1 378Deadlift up to kne 75% 2 3 405
3 Lat Muscles 6 44 Dips 4 4
###week 31 day (Monday) % reps sets weight1 Squat 55% 3 1 234
Squat 65% 3 1 276Squat 75% 2 2 319Squat 85% 1 4 361
2 Bench press 50% 3 1 145Bench press 60% 3 1 174Bench press 70% 3 1 203Bench press 80% 3 4 232
3 Chest Muscles 6 44 Hyperextension 8 4
3 day (Wednesday) % reps sets weight1 Deadlift up to kne 50% 3 1 270
Deadlift up to kne 60% 3 1 324Deadlift up to kne 70% 3 1 378Deadlift up to kne 75% 2 3 405
2 Bench press 50% 3 1 145Bench press 60% 3 1 174Bench press 70% 3 1 203Bench press 80% 2 2 232Bench press 85% 1 3 247
3 Deadlift 50% 3 1 270Deadlift 60% 3 1 324Deadlift 70% 3 1 378Deadlift 80% 2 4 432
4 Lat Muscles 6 45 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 50% 3 1 213
Squat 60% 3 1 255Squat 70% 3 1 298Squat 80% 2 4 340
2 Bench press 50% 3 1 145Bench press 60% 3 1 174Bench press 70% 3 1 203Bench press 80% 2 5 232
3 Delts 6 44 Triceps 6 45 Goodmorning 4 4
6 day (Saturday) % reps sets weight1 Incline Shoulder Press 3 52 Deadlift off boxes 55% 3 1 297
Deadlift off boxes 65% 3 1 351Deadlift off boxes 75% 3 1 405Deadlift off boxes 85% 2 3 459
3 Lat Muscles 6 44 Reverse Hyperextension 8 4
###week 41 day (Monday) % reps sets weight1 Squat 50% 3 1 213
Squat 60% 3 1 255Squat 70% 3 1 298Squat 80% 2 4 340
2 Bench press 50% 3 1 145Bench press 60% 3 1 174Bench press 70% 3 1 203Bench press 80% 2 2 232Bench press 85% 1 3 247
3 Chest Muscles 6 44 Goodmorning 4 4
3 day (Wednesday) % reps sets weight1 Bench press 50% 3 1 145
Bench press 60% 3 1 174Bench press 70% 3 1 203Bench press 80% 2 2 232
2 Deadlift 50% 2 1 270Deadlift 60% 2 1 324Deadlift 70% 2 3 378
3 Lat Muscles 6 34 Abs 8 3
5 day (Friday) % reps sets weight1 Squat 50% 3 1 213
Squat 60% 3 1 255Squat 70% 2 2 298Squat 75% 1 3 319
2 Bench press 50% 3 1 145Bench press 60% 3 1 174Bench press 70% 3 1 203Bench press 75% 2 3 218
3 Hyperextension 6 3
6 day (Saturday)Rest
###week 51 day (Monday) % reps sets weight1 Bench press 50% 3 1 145
Bench press 60% 3 1 174Bench press 70% 2 2 203Bench press 75% 1 3 218
2 Deadlift 50% 3 1 270Deadlift 60% 3 1 324Deadlift 70% 2 3 378
3 Abs 8 3
3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 213
Squat 60% 2 1 255Squat 70% 1 3 298
2 Bench press 50% 3 1 145Bench press 60% 3 1 174Bench press 70% 2 3 203
5-6-7 dayCompetition