Sheiko II (XLS) - Fichier XLS

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Sheiko II (XLS)

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Max
Enter your maxes here:                         Made by ChaseT 2008.05.09
Squat 144.0 149.0 148.32 153.47                     
Bench 77.0 79.31                       
Deadlift 165.0 169.95                       
Press 57.0 58.71                       
Oly Squat 129.0 132.87                       
Volume Calcs
Volume Calculations             
 Reps     Poundage     Intensity/Average %  
MS Prep Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 92.0 150.0 97.0 339.0  9000.0 7815.5 11022.0 27837.5  0.6793478260869571 0.6766666666666671 0.6886597938144331
2.0 86.0 127.0 70.0 283.0  8481.6 6637.4 7755.0 22874.0  0.6848837209302331 0.678740157480315 0.671428571428571
3.0 131.0 200.0 114.0 445.0  12628.8 10063.9 13183.5 35876.2  0.6694656488549621 0.6535000000000001 0.7008771929824561
4.0 88.0 106.0 94.0 288.0  9028.8 5759.6 11121.0 25909.4  0.7125 0.70566037735849 0.7170212765957451
Total 397.0 583.0 375.0 1355.0  39139.2 30276.4 43081.5 112497.1  0.68463476070529 0.674442538593482 0.696266666666667
    338.75         
MS Prep2 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 80.0 204.0 90.0 374.0  8172.0 10491.25 10791.0 29454.25  0.709375 0.6678921568627451 0.726666666666667
2.0 91.0 163.0 83.0 337.0  8654.4 8423.8 9966.0 27044.2  0.66043956043956 0.671165644171779 0.727710843373494
3.0 84.0 191.0 107.0 382.0  8539.2 9882.95 12375.0 30797.15  0.7059523809523811 0.6719895287958111 0.7009345794392521
4.0 85.0 148.0 69.0 302.0  8611.2 7915.6 8134.5 24661.3  0.7035294117647061 0.694594594594595 0.7144927536231881
5.0 95.0 186.0 78.0 359.0  9388.8 9428.65 8860.5 27677.95  0.6863157894736841 0.6583333333333331 0.688461538461538
6.0 85.0 148.0 69.0 302.0  8611.2 7915.6 8134.5 24661.3  0.7035294117647061 0.694594594594595 0.7144927536231881
Total 520.0 1040.0 496.0 2056.0  51976.8 54057.85 58261.5 164296.15  0.6941346153846151 0.675048076923077 0.711895161290323
 346.666666666667   342.666666666667         
MS Prep3 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 80.0 114.0 67.0 261.0  8128.8 6133.05 7986.0 22247.85  0.705625 0.698684210526316 0.722388059701493
2.0 91.0 148.0 46.0 285.0  8697.6 7700.0 5445.0 21842.6  0.663736263736264 0.6756756756756761 0.717391304347826
3.0 73.0 126.0 62.0 261.0  7365.6 6687.45 7359.0 21412.05  0.7006849315068491 0.6892857142857141 0.7193548387096771
4.0 51.0 127.0 51.0 229.0  5083.2 6656.65 6237.0 17976.85  0.692156862745098 0.680708661417323 0.7411764705882351
5.0 83.0 137.0 62.0 282.0  8366.4 7368.9 7458.0 23193.3  0.7000000000000001 0.698540145985402 0.7290322580645161
Total 378.0 652.0 288.0 1318.0  37641.6 34546.05 34485.0 106672.65  0.691534391534392 0.688113496932515 0.7256944444444441
    263.6         
MS Comp Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 82.0 67.0 63.0 212.0  8208.0 3649.8 7326.0 19183.8  0.695121951219512 0.707462686567164 0.704761904761905
2.0 92.0 92.0 69.0 253.0  9288.0 5024.25 8167.5 22479.75  0.701086956521739 0.709239130434783 0.717391304347826
3.0 58.0 87.0 47.0 192.0  5832.0 4712.4 5346.0 15890.4  0.6982758620689661 0.703448275862069 0.68936170212766
4.0 41.0 65.0 19.0 125.0  3988.8 3472.7 2095.5 9557.0  0.675609756097561 0.693846153846154 0.668421052631579
5.0 15.0 30.0 15.0 60.0  1339.2 1439.9 1534.5 4313.6  0.62 0.6233333333333331 0.62
Total 288.0 341.0 213.0 842.0  28656.0 18299.05 24469.5 71424.55  0.6909722222222221 0.696920821114369 0.6962441314553991
#29 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 74.0 108.0 55.0 237.0  7020.0 5416.95 6484.5 18921.45  0.6587837837837841 0.651388888888889 0.714545454545455
2.0 101.0 106.0 52.0 259.0  9316.8 5278.35 6121.5 20716.65  0.64059405940594 0.646698113207547 0.713461538461538
3.0 77.0 100.0 48.0 225.0  7941.6 5505.5 5379.0 18826.1  0.716233766233766 0.715 0.679166666666667
4.0 90.0 140.0 30.0 260.0  8352.0 7276.5 3663.0 19291.5  0.644444444444444 0.675 0.74
Total 342.0 454.0 185.0 981.0  32630.4 23477.3 21648.0 77755.7  0.662573099415205 0.6715859030837 0.709189189189189
#30 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 119.0 180.0 63.0 362.0  11649.6 9147.6 7590.0 28387.2  0.679831932773109 0.66 0.73015873015873
2.0 89.0 133.0 59.0 281.0  8481.6 6841.45 6699.0 22022.05  0.661797752808989 0.668045112781955 0.688135593220339
3.0 106.0 220.0 60.0 386.0  10353.6 11284.35 7466.25 29104.2  0.6783018867924531 0.6661363636363641 0.7541666666666671
4.0 83.0 119.0 26.0 228.0  8366.4 6321.7 3052.5 17740.6  0.7000000000000001 0.6899159663865551 0.711538461538462
Total 397.0 652.0 208.0 1257.0  38851.2 33595.1 24807.75 97254.05  0.679596977329975 0.669171779141104 0.7228365384615381
#31 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 134.0 182.0 51.0 367.0  12801.6 9147.6 5907.0 27856.2  0.6634328358208961 0.6527472527472531 0.7019607843137261
2.0 88.0 98.0 44.0 230.0  8409.6 5108.95 4908.75 18427.3  0.663636363636364 0.677040816326531 0.6761363636363641
3.0 81.0 227.0 42.0 350.0  8092.8 11507.65 5016.0 24616.45  0.6938271604938271 0.658370044052863 0.723809523809524
4.0 86.0 85.0 18.0 189.0  8467.2 4612.3 2062.5 15142.0  0.6837209302325581 0.7047058823529411 0.6944444444444441
Total 389.0 592.0 155.0 1136.0  37771.2 30376.5 17894.25 86041.95  0.674293059125964 0.6663851351351351 0.6996774193548391
#32 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 59.0 60.0 13.0 132.0  5716.8 3207.05 1518.0 10441.85  0.6728813559322031 0.694166666666667 0.7076923076923081
2.0 77.0 102.0 41.0 220.0  7768.8 5544.0 4636.5 17949.3  0.7006493506493511 0.7058823529411761 0.6853658536585371
3.0 41.0 63.0 25.0 129.0  4017.6 3376.45 2772.0 10166.05  0.680487804878049 0.696031746031746 0.672
4.0 15.0 32.0 15.0 62.0  1339.2 1555.4 1567.5 4462.1  0.62 0.6312500000000001 0.6333333333333331
Total 192.0 257.0 94.0 543.0  18842.4 13682.9 10494.0 43019.3  0.681510416666667 0.6914396887159531 0.676595744680851
#37 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 74.0 142.0 70.0 286.0  7020.0 6772.15 7722.0 21514.15  0.6587837837837841 0.619366197183098 0.668571428571429
2.0 93.0 113.0 57.0 263.0  9187.2 5705.7 6245.25 21138.15  0.6860215053763441 0.6557522123893811 0.6640350877192981
3.0 109.0 162.0 63.0 334.0  10656.0 8108.1 7392.0 26156.1  0.678899082568807 0.65 0.711111111111111
4.0 83.0 118.0 26.0 227.0  8352.0 6244.7 3052.5 17649.2  0.698795180722892 0.68728813559322 0.711538461538462
Total 359.0 535.0 216.0 1110.0  35215.2 26830.65 24411.75 86457.6  0.6811977715877441 0.6513084112149531 0.684953703703704
#39 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 70.0 82.0 46.0 198.0  6674.4 4131.05 5379.0 16184.45  0.662142857142857 0.6542682926829271 0.7086956521739131
2.0 102.0 111.0 52.0 265.0  9220.8 5594.05 5857.5 20672.35  0.6277777777777781 0.654504504504504 0.682692307692308
3.0 58.0 100.0 40.0 198.0  6087.9 5505.5 4488.0 16081.4  0.7289152298850581 0.715 0.68
4.0 90.0 140.0 30.0 260.0  8424.0 7276.5 3663.0 19363.5  0.65 0.675 0.74
Total 320.0 433.0 168.0 921.0  30407.1 22507.1 19387.5 72301.7  0.659876302083333 0.675057736720554 0.6994047619047621
#40 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 80.0 188.0 59.0 327.0  8085.6 9586.5 7359.0 25031.1  0.7018749999999999 0.6622340425531921 0.75593220338983
2.0 93.0 125.0 41.0 259.0  9172.8 6560.4 4438.5 20171.7  0.68494623655914 0.6816 0.65609756097561
3.0 78.0 158.0 55.0 291.0  7905.6 8162.0 6839.25 22906.85  0.703846153846154 0.670886075949367 0.7536363636363641
4.0 136.0 145.0 62.0 343.0  13377.6 7492.1 7185.75 28055.45  0.6830882352941181 0.6710344827586211 0.70241935483871
Total 387.0 616.0 217.0 1220.0  38541.6 31801.0 25822.5 96165.1  0.6916020671834631 0.6704545454545451 0.721198156682028
#101 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 70.0 108.0 52.0 230.0  6674.4 5416.95 6187.5 18278.85  0.662142857142857 0.651388888888889 0.721153846153846
2.0 96.0 109.0 52.0 257.0  8884.8 5463.15 5989.5 20337.45  0.6427083333333331 0.6509174311926611 0.698076923076923
3.0 77.0 100.0 44.0 221.0  7941.6 5505.5 4950.0 18397.1  0.716233766233766 0.715 0.6818181818181821
4.0 90.0 140.0 30.0 260.0  8352.0 7276.5 3663.0 19291.5  0.644444444444444 0.675 0.74
Total 333.0 457.0 178.0 968.0  31852.8 23662.1 20790.0 76304.9  0.6642642642642641 0.672428884026258 0.707865168539326
#102 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 119.0 183.0 63.0 365.0  11649.6 9332.4 7590.0 28572.0  0.679831932773109 0.6622950819672131 0.73015873015873
2.0 89.0 133.0 59.0 281.0  8481.6 6841.45 6699.0 22022.05  0.661797752808989 0.668045112781955 0.688135593220339
3.0 106.0 220.0 60.0 386.0  10353.6 11284.35 7466.25 29104.2  0.6783018867924531 0.6661363636363641 0.7541666666666671
4.0 86.0 127.0 55.0 268.0  8791.2 10385.1 2949.1 22125.4  0.7098837209302331 1.06197975253093 0.324969696969697
Total 400.0 663.0 237.0 1300.0  39276.0 37843.3 24704.35 101823.65  0.681875 0.741284205990088 0.631744022503516
#103 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 53.0 110.0 53.0 216.0  5011.2 6067.6 5964.75 17043.55  0.6566037735849061 0.7163636363636361 0.682075471698113
2.0 64.0 104.0 39.0 207.0  5832.0 5848.15 4257.0 15937.15  0.6328125 0.730288461538462 0.6615384615384621
3.0 76.0 94.0 40.0 210.0  7128.0 5328.4 4653.0 17109.4  0.6513157894736841 0.7361702127659571 0.705
4.0 56.0 103.0 17.0 176.0  5205.6 5902.05 1988.25 13095.9  0.6455357142857141 0.744174757281553 0.7088235294117651
Total 249.0 411.0 149.0 809.0  23176.8 23146.2 16863.0 63186.0  0.646385542168675 0.7313868613138691 0.685906040268456
#104 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 58.0 108.0 53.0 219.0  3780.0 7770.0 3615.0 15165.0  0.45258620689655205 0.934343434343434 0.413379073756432
2.0 64.0 104.0 39.0 207.0  4020.0 7595.0 2580.0 14195.0  0.436197916666667 0.9484265734265741 0.400932400932401
3.0 78.0 95.0 40.0 213.0  4900.0 6990.0 2820.0 14710.0  0.436253561253561 0.9555707450444291 0.427272727272727
4.0 56.0 109.0 17.0 182.0  3645.0 8085.0 1205.0 12935.0  0.45200892857142905 0.9633027522935781 0.42959001782531203
Total 256.0 416.0 149.0 821.0  16345.0 30440.0 10220.0 57005.0  0.44338650173611105 0.9502997002997 0.415700630465731
#106
 Sheiko          
 Monthly training plan #105 – Same as #103 but w/ different exercises          
week 1           
1 day (Monday)  % reps sets weight      
1.0 Bench press 0.5 3.0 1.0 38.5   3.0 115.5  
  0.6000000000000001 3.0 2.0 46.2   6.0 277.2  
  0.7 3.0 1.0 53.9   3.0 161.7  
  0.75 4.0 2.0 57.75   8.0 462.0  
2.0 Squat 0.5 5.0 1.0 72.0 5.0 360.0    
  0.6000000000000001 5.0 1.0 86.4 5.0 432.0    
  0.7 6.0 3.0 100.8 18.0 1814.4    
3.0 Press 0.55 4.0 1.0 31.35   4.0 125.4  
  0.65 4.0 1.0 37.05   4.0 148.2  
  0.7 6.0 3.0 39.9   18.0 718.2  
4.0 Klokov Press  8.0 4.0       
5.0 Seated GM  6.0 3.0       
6.0 Plank  1.0 3.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift 0.5 3.0 1.0 82.5     3.0 247.5
  0.6000000000000001 3.0 2.0 99.0     6.0 594.0
  0.7 3.0 2.0 115.5     6.0 693.0
  0.75 3.0 3.0 123.75     9.0 1113.75
2.0 Bench press (long pause) 0.5 3.0 1.0 38.5   3.0 115.5  
  0.8 3.0 9.0 61.6   27.0 1663.2  
3.0 Incline bench  8.0 4.0       
4.0 Deadlift from boxes 0.5 3.0 1.0 82.5     3.0 247.5
  0.6000000000000001 4.0 2.0 99.0     8.0 792.0
  0.7 3.0 2.0 115.5     6.0 693.0
  0.8 4.0 3.0 132.0     12.0 1584.0
5.0 Seated GM  6.0 3.0       
6.0 Plank  1.0 3.0       
5 day (Friday)  % reps sets weight      
1.0 Bench press 0.5 5.0 1.0 38.5   5.0 192.5  
  0.6000000000000001 5.0 1.0 46.2   5.0 231.0  
  0.7 4.0 1.0 53.9   4.0 215.6  
  0.84 2.0 10.0 64.68   20.0 1293.6  
2.0 Klokov Press  8.0 4.0       
3.0 Squat (Paused) 0.5 4.0 1.0 72.0 4.0 288.0    
  0.6000000000000001 3.0 2.0 86.4 6.0 518.4    
  0.7 3.0 1.0 100.8 3.0 302.4    
  0.75 2.0 6.0 108.0 12.0 1296.0    
4.0 Seated GM  6.0 3.0       
5.0 Plank  1.0 3.0       
      53.0 5011.2 110.0 5719.6 53.0 5964.75
week 2           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.5 3.0 1.0 72.0 3.0 216.0    
  0.6000000000000001 3.0 1.0 86.4 3.0 259.2    
  0.7 3.0 1.0 100.8 3.0 302.4    
  0.8 4.0 1.0 115.2 4.0 460.8    
 Wraps 0.8 4.0 1.0 119.2 4.0 476.8    
2.0 Bench press 0.5 5.0 1.0 38.5   5.0 192.5  
  0.6000000000000001 5.0 1.0 46.2   5.0 231.0  
  0.7 4.0 1.0 53.9   4.0 215.6  
  0.75 5.0 5.0 57.75   25.0 1443.75  
3.0 Incline bench  8.0 4.0       
4.0 Plank  1.0 3.0       
5.0 Olympic squat 0.55 3.0 1.0 70.95 3.0 212.85    
  0.65 3.0 1.0 83.85 3.0 251.55    
  0.75 4.0 2.0 96.75 8.0 774.0    
6.0 Seated GM  6.0 3.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift up to knees 0.5 4.0 1.0 82.5     4.0 330.0
  0.6000000000000001 4.0 1.0 99.0     4.0 396.0
  0.7 5.0 2.0 115.5     10.0 1155.0
2.0 Bench press (long pause) 0.5 3.0 1.0 38.5   3.0 115.5  
  0.8 3.0 9.0 61.6   27.0 1663.2  
3.0 Klokov Press  8.0 4.0       
4.0 Deadlift 0.5 3.0 1.0 82.5     3.0 247.5
  0.6000000000000001 3.0 1.0 99.0     3.0 297.0
  0.7 3.0 1.0 115.5     3.0 346.5
  0.75 4.0 3.0 123.75     12.0 1485.0
5.0 Seated GM  6.0 3.0       
6.0 Plank  1.0 3.0       
5 day (Friday)  % reps sets weight      
1.0 Squat (Paused) 0.5 4.0 1.0 72.0 4.0 288.0    
  0.6000000000000001 4.0 1.0 86.4 4.0 345.6    
  0.7 3.0 1.0 100.8 3.0 302.4    
  0.75 2.0 6.0 108.0 12.0 1296.0    
2.0 Bench press 0.5 5.0 1.0 38.5   5.0 192.5  
  0.6000000000000001 5.0 1.0 46.2   5.0 231.0  
  0.7 5.0 1.0 53.9   5.0 269.5  
  0.84 2.0 10.0 64.68   20.0 1293.6  
3.0 Incline bench  10.0 5.0       
4.0 Olympic squat 0.55 3.0 1.0 70.95 3.0 212.85    
  0.65 3.0 1.0 83.85 3.0 251.55    
  0.75 2.0 2.0 96.75 4.0 387.0    
5.0 Seated GM  6.0 3.0       
6.0 Plank  1.0 3.0       
      64.0 6037.0 104.0 5848.15 39.0 4257.0
week 3           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.5 4.0 1.0 72.0 4.0 288.0    
  0.6000000000000001 4.0 1.0 86.4 4.0 345.6    
  0.7 3.0 3.0 100.8 9.0 907.2    
  0.8 4.0 2.0 115.2 8.0 921.6    
 Wraps 0.8 4.0 1.0 119.2 4.0 476.8    
2.0 Bench press 0.5 5.0 1.0 38.5   5.0 192.5  
  0.6000000000000001 5.0 1.0 46.2   5.0 231.0  
  0.7 4.0 1.0 53.9   4.0 215.6  
  0.8 4.0 4.0 61.6   16.0 985.6  
3.0 Dumbbell bench  8.0 4.0       
4.0 Klokov Press  6.0 3.0       
5.0 Olympic squat 0.5 4.0 1.0 64.5 4.0 258.0    
  0.6000000000000001 4.0 1.0 77.4 4.0 309.6    
  0.7 5.0 3.0 90.3 15.0 1354.5    
6.0 Plank  1.0 3.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift up to knees 0.5 3.0 1.0 82.5     3.0 247.5
  0.6000000000000001 3.0 1.0 99.0     3.0 297.0
  0.7 1.0 4.0 115.5     4.0 462.0
  0.75 5.0 2.0 123.75     10.0 1237.5
2.0 Bench press (long pause) 0.5 3.0 1.0 38.5   3.0 115.5  
  0.8 3.0 9.0 61.6   27.0 1663.2  
3.0 Incline bench  8.0 4.0       
4.0 Deadlift from boxes 0.6000000000000001 4.0 1.0 99.0     4.0 396.0
  0.7 3.0 2.0 115.5     6.0 693.0
  0.8 5.0 2.0 132.0     10.0 1320.0
5.0 Seated GM  6.0 3.0       
6.0 Plank  1.0 3.0       
5 day (Friday)  % reps sets weight      
1.0 Squat (Paused) 0.5 4.0 1.0 72.0 4.0 288.0    
  0.6000000000000001 4.0 1.0 86.4 4.0 345.6    
  0.7 4.0 1.0 100.8 4.0 403.2    
  0.75 2.0 6.0 108.0 12.0 1296.0    
2.0 Bench press 0.5 5.0 1.0 38.5   5.0 192.5  
  0.6000000000000001 5.0 1.0 46.2   5.0 231.0  
  0.7 5.0 1.0 53.9   5.0 269.5  
  0.84 2.0 10.0 64.68   20.0 1293.6  
3.0 Klokov Press  8.0 4.0       
4.0 Seated GM  6.0 3.0       
5.0 Plank  1.0 3.0       
      76.0 7194.1 95.0 5390.0 40.0 4653.0
week 4           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.5 3.0 1.0 72.0 3.0 216.0    
  0.6000000000000001 3.0 1.0 86.4 3.0 259.2    
  0.7 3.0 2.0 100.8 6.0 604.8    
  0.8 3.0 1.0 115.2 3.0 345.6    
 Wraps 0.85 3.0 1.0 126.65 3.0 379.95    
2.0 Bench press 0.5 5.0 1.0 38.5   5.0 192.5  
  0.6000000000000001 5.0 1.0 46.2   5.0 231.0  
  0.7 4.0 1.0 53.9   4.0 215.6  
  0.75 3.0 1.0 57.75   3.0 173.25  
  0.8 3.0 3.0 61.6   9.0 554.4  
  0.85 2.0 2.0 65.45   4.0 261.8  
  0.9 2.0 1.0 69.3   2.0 138.6  
3.0 Incline bench  8.0 4.0       
4.0 Plank  1.0 3.0       
5.0 Olympic squat 0.5 3.0 1.0 72.0 3.0 216.0    
  0.6000000000000001 3.0 1.0 86.4 3.0 259.2    
  0.7 3.0 1.0 100.8 3.0 302.4    
  0.8 4.0 2.0 115.2 8.0 921.6    
6.0 Seated GM  6.0 3.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift 0.5 3.0 1.0 82.5     3.0 247.5
  0.6000000000000001 3.0 1.0 99.0     3.0 297.0
  0.7 2.0 1.0 115.5     2.0 231.0
  0.8 3.0 2.0 132.0     6.0 792.0
  0.85 3.0 1.0 140.25     3.0 420.75
2.0 Bench press (long pause) 0.5 3.0 1.0 38.5   3.0 115.5  
  0.8 3.0 9.0 61.6   27.0 1663.2  
3.0 Klokov Press  8.0 4.0       
4.0 Seated GM  6.0 3.0       
5.0 Plank  1.0 3.0       
5 day (Friday)  % reps sets weight      
1.0 Squat (Paused) 0.5 3.0 1.0 72.0 3.0 216.0    
  0.6000000000000001 3.0 1.0 86.4 3.0 259.2    
  0.7 3.0 1.0 100.8 3.0 302.4    
  0.8 2.0 3.0 115.2 6.0 691.2    
 Wraps 0.8 2.0 3.0 119.2 6.0 715.2    
2.0 Bench press 0.5 5.0 1.0 38.5   5.0 192.5  
  0.6000000000000001 5.0 1.0 46.2   5.0 231.0  
  0.7 5.0 1.0 53.9   5.0 269.5  
  0.8 3.0 2.0 61.6   6.0 369.6  
  0.84 2.0 10.0 64.68   20.0 1293.6  
3.0 Incline bench  8.0 4.0       
4.0 Seated GM  6.0 3.0       
5.0 Plank  1.0 3.0       
      56.0 5688.75 103.0 5902.05 17.0 1988.25
      249.0 23931.05 412.0 22859.8 149.0 16863.0
#103
 Sheiko          
 Monthly training plan #103 – Like #29 with 20% less volume          
week 1           
1 day (Monday)  % reps sets weight      
1.0 Bench press 0.5 3.0 1.0 38.5   3.0 115.5  
  0.6000000000000001 3.0 2.0 46.2   6.0 277.2  
  0.7 3.0 1.0 53.9   3.0 161.7  
  0.75 4.0 2.0 57.75   8.0 462.0  
2.0 Squat 0.5 5.0 1.0 72.0 5.0 360.0    
  0.6000000000000001 5.0 1.0 86.4 5.0 432.0    
  0.7 6.0 3.0 100.8 18.0 1814.4    
3.0 Bench press 0.55 4.0 1.0 42.35   4.0 169.4  
  0.65 4.0 1.0 50.05   4.0 200.2  
  0.7 6.0 3.0 53.9   18.0 970.2  
4.0 Dumbbell Bench  8.0 4.0       
5.0 RDL  6.0 3.0       
6.0 Abs  6.0 3.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift 0.5 3.0 1.0 82.5     3.0 247.5
  0.6000000000000001 3.0 2.0 99.0     6.0 594.0
  0.7 3.0 2.0 115.5     6.0 693.0
  0.75 3.0 3.0 123.75     9.0 1113.75
2.0 Bench press (long pause) 0.5 3.0 1.0 38.5   3.0 115.5  
  0.8 3.0 9.0 61.6   27.0 1663.2  
3.0 Dumbbell Bench  8.0 4.0       
4.0 Deadlift from boxes 0.5 3.0 1.0 82.5     3.0 247.5
  0.6000000000000001 4.0 2.0 99.0     8.0 792.0
  0.7 3.0 2.0 115.5     6.0 693.0
  0.8 4.0 3.0 132.0     12.0 1584.0
5.0 Shrugs  6.0 3.0       
6.0 Abs  6.0 3.0       
5 day (Friday)  % reps sets weight      
1.0 Bench press 0.5 5.0 1.0 38.5   5.0 192.5  
  0.6000000000000001 5.0 1.0 46.2   5.0 231.0  
  0.7 4.0 1.0 53.9   4.0 215.6  
  0.84 2.0 10.0 64.68   20.0 1293.6  
2.0 Dumbbell bench  8.0 4.0       
3.0 Squat (Paused) 0.5 4.0 1.0 72.0 4.0 288.0    
  0.6000000000000001 3.0 2.0 86.4 6.0 518.4    
  0.7 3.0 1.0 100.8 3.0 302.4    
  0.75 2.0 6.0 108.0 12.0 1296.0    
4.0 RDL  6.0 3.0       
5.0 Abs  6.0 3.0       
      53.0 5011.2 110.0 6067.6 53.0 5964.75
week 2           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.5 3.0 1.0 72.0 3.0 216.0    
  0.6000000000000001 3.0 1.0 86.4 3.0 259.2    
  0.7 3.0 1.0 100.8 3.0 302.4    
  0.8 4.0 2.0 115.2 8.0 921.6    
2.0 Bench press 0.5 5.0 1.0 38.5   5.0 192.5  
  0.6000000000000001 5.0 1.0 46.2   5.0 231.0  
  0.7 4.0 1.0 53.9   4.0 215.6  
  0.75 5.0 5.0 57.75   25.0 1443.75  
3.0 Dumbbell bench  8.0 4.0       
4.0 Abs  6.0 3.0       
5.0 Front squat 0.45 3.0 1.0 64.8 3.0 194.4    
  0.55 3.0 1.0 79.2 3.0 237.6    
  0.6000000000000001 4.0 2.0 86.4 8.0 691.2    
6.0 RDL  6.0 3.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift up to knees 0.5 4.0 1.0 82.5     4.0 330.0
  0.6000000000000001 4.0 1.0 99.0     4.0 396.0
  0.7 5.0 2.0 115.5     10.0 1155.0
2.0 Bench press (long pause) 0.5 3.0 1.0 38.5   3.0 115.5  
  0.8 3.0 9.0 61.6   27.0 1663.2  
3.0 Dumbbell bench  8.0 4.0       
4.0 Deadlift 0.5 3.0 1.0 82.5     3.0 247.5
  0.6000000000000001 3.0 1.0 99.0     3.0 297.0
  0.7 3.0 1.0 115.5     3.0 346.5
  0.75 4.0 3.0 123.75     12.0 1485.0
5.0 Shrugs  6.0 3.0       
6.0 Abs  6.0 3.0       
5 day (Friday)  % reps sets weight      
1.0 Squat (Paused) 0.5 4.0 1.0 72.0 4.0 288.0    
  0.6000000000000001 4.0 1.0 86.4 4.0 345.6    
  0.7 3.0 1.0 100.8 3.0 302.4    
  0.75 2.0 6.0 108.0 12.0 1296.0    
2.0 Bench press 0.5 5.0 1.0 38.5   5.0 192.5  
  0.6000000000000001 5.0 1.0 46.2   5.0 231.0  
  0.7 5.0 1.0 53.9   5.0 269.5  
  0.84 2.0 10.0 64.68   20.0 1293.6  
3.0 Dumbbell Bench  10.0 5.0       
4.0 Front squat 0.45 3.0 1.0 64.8 3.0 194.4    
  0.55 3.0 1.0 79.2 3.0 237.6    
  0.6000000000000001 2.0 2.0 86.4 4.0 345.6    
5.0 RDL  6.0 3.0       
6.0 Abs  6.0 3.0       
      64.0 5832.0 104.0 5848.15 39.0 4257.0
week 3           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.5 4.0 1.0 72.0 4.0 288.0    
  0.6000000000000001 4.0 1.0 86.4 4.0 345.6    
  0.7 3.0 3.0 100.8 9.0 907.2    
  0.8 4.0 3.0 115.2 12.0 1382.4    
2.0 Bench press 0.5 5.0 1.0 38.5   5.0 192.5  
  0.6000000000000001 5.0 1.0 46.2   5.0 231.0  
  0.7 4.0 1.0 53.9   4.0 215.6  
  0.8 3.0 5.0 61.6   15.0 924.0  
3.0 Dumbbell bench  8.0 4.0       
4.0 RDL  6.0 3.0       
5.0 Front squat 0.45 4.0 1.0 64.8 4.0 259.2    
  0.55 4.0 1.0 79.2 4.0 316.8    
  0.6000000000000001 5.0 3.0 86.4 15.0 1296.0    
6.0 Abs  6.0 3.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift up to knees 0.5 3.0 1.0 82.5     3.0 247.5
  0.6000000000000001 3.0 1.0 99.0     3.0 297.0
  0.7 1.0 4.0 115.5     4.0 462.0
  0.75 5.0 2.0 123.75     10.0 1237.5
2.0 Bench press (long pause) 0.5 3.0 1.0 38.5   3.0 115.5  
  0.8 3.0 9.0 61.6   27.0 1663.2  
3.0 Dumbbell bench  8.0 4.0       
4.0 Deadlift from boxes 0.6000000000000001 4.0 1.0 99.0     4.0 396.0
  0.7 3.0 2.0 115.5     6.0 693.0
  0.8 5.0 2.0 132.0     10.0 1320.0
5.0 Shrugs  6.0 3.0       
6.0 Abs  6.0 3.0       
5 day (Friday)  % reps sets weight      
1.0 Squat (Paused) 0.5 4.0 1.0 72.0 4.0 288.0    
  0.6000000000000001 4.0 1.0 86.4 4.0 345.6    
  0.7 4.0 1.0 100.8 4.0 403.2    
  0.75 2.0 6.0 108.0 12.0 1296.0    
2.0 Bench press 0.5 5.0 1.0 38.5   5.0 192.5  
  0.6000000000000001 5.0 1.0 46.2   5.0 231.0  
  0.7 5.0 1.0 53.9   5.0 269.5  
  0.84 2.0 10.0 64.68   20.0 1293.6  
3.0 Dumbbell Bench  8.0 4.0       
4.0 Abs  6.0 3.0       
5.0 RDL  6.0 3.0       
      76.0 7128.0 94.0 5328.4 40.0 4653.0
week 4           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.5 3.0 1.0 72.0 3.0 216.0    
  0.6000000000000001 3.0 1.0 86.4 3.0 259.2    
  0.7 3.0 2.0 100.8 6.0 604.8    
  0.8 3.0 1.0 115.2 3.0 345.6    
  0.85 3.0 1.0 122.4 3.0 367.2    
2.0 Bench press 0.5 5.0 1.0 38.5   5.0 192.5  
  0.6000000000000001 5.0 1.0 46.2   5.0 231.0  
  0.7 4.0 1.0 53.9   4.0 215.6  
  0.75 3.0 1.0 57.75   3.0 173.25  
  0.8 3.0 3.0 61.6   9.0 554.4  
  0.85 2.0 2.0 65.45   4.0 261.8  
  0.9 2.0 1.0 69.3   2.0 138.6  
3.0 Dumbbell Bench  8.0 4.0       
4.0 Abs  6.0 3.0       
5.0 Front squat 0.35 3.0 1.0 50.4 3.0 151.2    
  0.45 3.0 1.0 64.8 3.0 194.4    
  0.5 3.0 1.0 72.0 3.0 216.0    
  0.6000000000000001 4.0 2.0 86.4 8.0 691.2    
6.0 RDL  6.0 3.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift 0.5 3.0 1.0 82.5     3.0 247.5
  0.6000000000000001 3.0 1.0 99.0     3.0 297.0
  0.7 2.0 1.0 115.5     2.0 231.0
  0.8 3.0 2.0 132.0     6.0 792.0
  0.85 3.0 1.0 140.25     3.0 420.75
2.0 Bench press (long pause) 0.5 3.0 1.0 38.5   3.0 115.5  
  0.8 3.0 9.0 61.6   27.0 1663.2  
3.0 Dumbbell bench  8.0 4.0       
4.0 Shrugs  6.0 3.0       
5.0 Abs  6.0 3.0       
5 day (Friday)  % reps sets weight      
1.0 Squat (Paused) 0.5 3.0 1.0 72.0 3.0 216.0    
  0.6000000000000001 3.0 1.0 86.4 3.0 259.2    
  0.7 3.0 1.0 100.8 3.0 302.4    
  0.8 2.0 6.0 115.2 12.0 1382.4    
2.0 Bench press 0.5 5.0 1.0 38.5   5.0 192.5  
  0.6000000000000001 5.0 1.0 46.2   5.0 231.0  
  0.7 5.0 1.0 53.9   5.0 269.5  
  0.8 3.0 2.0 61.6   6.0 369.6  
  0.84 2.0 10.0 64.68   20.0 1293.6  
3.0 Dumbbell bench  8.0 4.0       
4.0 RDL  6.0 3.0       
5.0 Abs  6.0 3.0       
      56.0 5205.6 103.0 5902.05 17.0 1988.25
      249.0 23176.8 411.0 23146.2 149.0 16863.0
#107
 Sheiko          
 Monthly training plan #107 - #104 w/ different exercises          
week 1           
1 day (Monday)  % reps sets weight      
1.0 Bench press 0.5 3.0 1.0 38.5   3.0 115.5  
  0.6000000000000001 3.0 1.0 46.2   3.0 138.6  
  0.7 3.0 1.0 53.9   3.0 161.7  
  0.75 4.0 2.0 57.75   8.0 462.0  
2.0 Squat 0.5 5.0 1.0 72.0 5.0 360.0    
  0.6000000000000001 5.0 2.0 86.4 10.0 864.0    
  0.7 6.0 3.0 100.8 18.0 1814.4    
3.0 Klokov Press  8.0 4.0       
4.0 Press 0.55 4.0 1.0 31.35   4.0 125.4  
  0.65 4.0 1.0 37.05   4.0 148.2  
  0.7 6.0 3.0 39.9   18.0 718.2  
5.0 RDL  6.0 3.0       
6.0 Abs  6.0 3.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift 0.5 3.0 1.0 82.5     3.0 247.5
  0.6000000000000001 3.0 2.0 99.0     6.0 594.0
  0.7 3.0 2.0 115.5     6.0 693.0
  0.75 3.0 3.0 123.75     9.0 1113.75
2.0 Bench press (long pause) 0.5 3.0 1.0 38.5   3.0 115.5  
  0.8 3.0 9.0 61.6   27.0 1663.2  
3.0 Incline Bench  8.0 4.0       
4.0 Deadlift from boxes 0.5 3.0 1.0 82.5     3.0 247.5
  0.6000000000000001 4.0 2.0 99.0     8.0 792.0
  0.7 3.0 2.0 115.5     6.0 693.0
  0.8 4.0 3.0 132.0     12.0 1584.0
5.0 Shrugs  6.0 3.0       
6.0 Abs  6.0 3.0
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