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Sheiko 3 day program for lifters under 175lb

Squat 400
Bench 265
Deadlift 470
Total 1135
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Sheiko
90+

NL
Squat #
Preparatory Period (#37)
Avg %

180
350 0.24
160

300 140

Average Weight (% of Total)

0.19
250 120
Number of Lifts

0.14 100
200
80
150
0.09
60
100
40
0.04
50 20

0 -0.01 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2

Number of Lifts (NL) Volume Intensity Loading Type

#37 Squat Bench Dead NL Squat Bench Dead Total Weight Avg % Squat Bench Dead %
Wk1 74 142 70 286 19500 23340 21990 64830 227 20.0% 66% 62% 67% 50-59
Wk2 93 113 57 263 25520 19680 17825 63025 240 21.1% 69% 66% 67% 60-69
Wk3 109 162 63 334 29600 27885 21080 78565 235 20.7% 68% 65% 71% 70-79
Wk4 83 118 26 227 23200 21485 8690 53375 235 20.7% 70% 69% 71% 80-89
Month 359 535 216 1110 97820 92390 69585 259795 234 20.6% 68% 65% 69% 90+
NL

NL
Squat #
Preparatory Period (#30)
Avg %

180
350 0.24
160

300 0.235 140

of Total)

250 0.23 120

ifts
 NL
Squat #
Preparatory Period (#30)
Avg %

180
350 0.24
160

300 0.235 140

Average Weight (% of Total)

250 0.23 120
Number of Lifts

100
200 0.225
80
150 0.22
60
100 0.215
40
50 0.21 20

0 0.205 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2

Number of Lifts (NL) Volume Intensity Loading Type

#30 Squat Bench Dead NL Squat Bench Dead Total Weight Avg % Squat Bench Dead %
Wk1 119 113 63 295 32360 20015 21625 74000 251 22.1% 68% 67% 73% 50-59
Wk2 84 83 59 226 22360 15040 19085 56485 250 22.0% 67% 68% 69% 60-69
Wk3 106 112 60 278 28760 20310 21290 70360 253 22.3% 68% 68% 75% 70-79
Wk4 83 81 26 190 23240 14935 8690 46865 247 21.7% 70% 70% 71% 80-89
Month 392 389 208 989 106720 70300 70690 247710 250 22.1% 68% 68% 72% 90+
NL

NL
Squat #
Competition Period (#32)
Avg %

180
350 0.24
160

300 140
Average Weight (% of Total)

0.19
250 120
Number of Lifts

0.14 100
200
80
150
0.09
60
100
40
0.04
50 20

0 -0.01 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2
 150
0.09

Average W
60

Num
100
40
0.04
50 20

0 -0.01 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2

Number of Lifts (NL) Volume Intensity Loading Type

#32 Squat Bench Dead NL Squat Bench Dead Total Weight Avg % Squat Bench Dead %
Wk1 59 60 13 132 15880 11065 4325 31270 237 20.9% 67% 70% 71% 50-59
Wk2 77 102 41 220 21580 19035 13185 53800 245 21.5% 70% 70% 68% 60-69
Wk3 41 63 25 129 11160 11620 7915 30695 238 21.0% 68% 70% 67% 70-79
Wk4 15 32 15 62 3720 5380 4465 13565 219 19.3% 62% 63% 63% 80-89
Month 192 257 94 543 52340 47100 29890 129330 238 21.0% 68% 69% 68% 90+
NL
 80-89 70-79 60-69 50-59 %

Squat #37 Bench #37 Deadlift #37

180 180 180
160 160 160
140 140 140
120 120 120
100 100 100
80 80 80
60 60 60
40 40 40
20 20 20
0 0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Loading Type

Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3
10 15 15 15 55 50-59 42 23 37 20 122 50-59 10 8 4
18 18 18 12 66 60-69 39 25 60 18 142 60-69 20 12 9
46 50 61 18 175 70-79 61 49 36 53 199 70-79 28 37 34
0 10 15 38 63 80-89 0 16 29 27 72 80-89 12 0 16
0 0 0 0 0 90+ 0 0 0 0 0 90+ 0 0 0
74 93 109 83 359 NL 142 113 162 118 535 NL 70 57 63

Squat #30 Bench #30 Deadlift #30

180 180 180

160 160 160

140 140 140

120 120 120

 Squat #30 Bench #30 Deadlift #30
180 180 180

160 160 160

140 140 140

120 120 120

100 100 100

80 80 80

60 60 60

40 40 40

20 20 20

0 0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Loading Type

Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3
20 15 16 15 66 50-59 27 21 21 17 86 50-59 4 8 4
26 17 18 12 73 60-69 22 17 18 15 72 60-69 13 12 9
43 37 36 18 134 70-79 26 24 33 25 108 70-79 14 24 16
30 12 36 36 114 80-89 38 21 40 24 123 80-89 24 15 31
0 3 0 2 5 90+ 0 0 0 0 0 90+ 8 0 0
119 84 106 83 392 NL 113 83 112 81 389 NL 63 59 60

Squat #32 Bench #32 Deadlift #32

180 180 180

160 160 160

140 140 140

120 120 120

100 100 100

80 80 80

60 60 60

40 40 40

20 20 20

0 0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4
 60 60 60

40 40 40

20 20 20

0 0 0
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Loading Type

Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3 Wk4 Month % Wk1 Wk2 Wk3
9 9 6 3 27 50-59 9 13 9 6 37 50-59 3 6 3
15 18 9 6 48 60-69 12 13 9 12 46 60-69 2 11 6
30 24 16 6 76 70-79 34 34 26 14 108 70-79 4 9 16
2 26 10 0 38 80-89 2 42 19 0 63 80-89 1 15 0
3 0 0 0 3 90+ 3 0 0 0 3 90+ 3 0 0
59 77 41 15 192 NL 60 102 63 32 257 NL 13 41 25
 By MaximusGluteus

Squat Bench Deadlift

eadlift #37 Lift Distribution

#37
1.2

0.8

0.6

0.4

0.2

0
Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Loading Focus

Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4 Month

4 26 Squat 26% 35% 33% 37% 32%
4 45 Bench 50% 43% 49% 52% 48%
6 105 Dead 24% 22% 19% 11% 19%
12 40
0 0
26 216

eadlift #30 Lift Distribution

#30
1.2

0.8
eadlift #30 Lift Distribution
#30
1.2

0.8

0.6

0.4

0.2

0
Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Loading Focus

Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4 Month

4 20 Squat 40% 37% 38% 44% 40%
4 38 Bench 38% 37% 40% 43% 39%
6 60 Dead 21% 26% 22% 14% 21%
12 82
0 8
26 208

eadlift #32 Lift Distribution

#32
1.2

0.8

0.6

0.4

0.2

0
Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4
 0.4

0.2

0
Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

Loading Focus

Wk4 Month % of Lifts Wk1 Wk2 Wk3 Wk4 Month

3 15 Squat 45% 35% 32% 24% 35%
4 23 Bench 45% 46% 49% 52% 47%
8 37 Dead 10% 19% 19% 24% 17%
0 16
0 3
15 94
 Sheiko #37 NL Volume

Squat 359 97820

Bench press 535 92390
Deadlift 216 69585
Total 1110 259795

Week 1 squat

Day 1 % Reps Sets Weight 50-59

1 Bench press 50% 5 1 135 ###
60% 4 2 160 ###
70% 3 2 185 ###
75% 3 5 200 ###
2 Squat 50% 5 1 200 ###
60% 5 2 240 ###
70% 5 5 280 ###
4 Bench press 50% 6 1 135 ###
60% 6 2 160 ###
65% 6 4 170 ###
3 Dumbbell fly 10 5
5 Good morning (standing) 5 5

Day 3 % Reps Sets Weight

1 Deadlift 50% 5 1 235 ###
60% 5 2 280 ###
70% 4 2 330 ###
75% 3 4 355 ###
2 Incline Bench press 4 6
3 Dip 5 5
4 Deadlift from boxes 50% 5 1 235 ###
60% 5 2 280 ###
70% 4 2 330 ###
80% 3 4 375 ###
5 Lunge 5 5
6 Abs 10 3

Day 5 % Reps Sets Weight

1 Bench press 50% 7 1 135 ###
55% 6 1 145 ###
60% 5 1 160 ###
65% 4 1 170 ###
70% 3 2 185 ###
75% 2 2 200 ###
70% 3 2 185 ###
65% 4 1 170 ###
60% 6 1 160 ###
55% 8 1 145 ###
50% 10 1 135 ###
2 Dumbbell fly 10 5
3 Squat 50% 5 1 200 ###
60% 4 2 240 ###
70% 3 2 280 ###
75% 3 5 300 ###
4 French press 10 5
5 Good morning (sitting) 5 5

Squat 74 19500
Bench press 142 23340
Deadlift 70 21990
Total 286 64830

###

Week 2

Day 1 % Reps Sets Weight 50-59

1 Squat 50% 5 1 200 ###
60% 4 2 240 ###
70% 3 2 280 ###
80% 2 5 320 ###
2 Bench press 50% 5 1 135 ###
60% 4 1 160 ###
70% 3 2 185 ###
80% 2 6 210 ###
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 55% 3 1 220 ###
65% 3 1 260 ###
75% 3 4 300 ###
6 Good morning (standing) 5 5

Day 3 % Reps Sets Weight

1 Deadlift up to knees 50% 4 1 235 ###
60% 4 2 280 ###
70% 4 4 330 ###
2 Bench press 50% 5 1 135 ###
60% 5 2 160 ###
70% 4 5 185 ###
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 235 ###
60% 4 1 280 ###
70% 3 2 330 ###
75% 3 5 355 ###
5 Lunge 5 5

Day 5 % Reps Sets Weight

1 Squat 50% 4 1 200 ###
60% 4 1 240 ###
70% 3 2 280 ###
75% 3 6 300 ###
2 Bench press 50% 6 1 135 ###
60% 5 1 160 ###
70% 4 2 185 ###
75% 3 2 200 ###
80% 2 2 210 ###
75% 4 1 200 ###
70% 5 1 185 ###
60% 6 1 160 ###
50% 7 1 135 ###
3 Dumbbell fly 10 5
4 Triceps 10 5
5 Squat 55% 3 1 220 ###
65% 3 1 260 ###
75% 2 4 300 ###
6 Good morning (sitting) 6 5

Squat 93 25520
Bench press 113 19680
Deadlift 57 17825
Total 263 63025

###
 Week 3

Day 1 % Reps Sets Weight 50-59

1 Squat 50% 5 1 200 ###
60% 4 2 240 ###
70% 3 2 280 ###
80% 3 5 320 ###
2 Bench press 50% 5 1 135 ###
60% 4 1 160 ###
70% 3 2 185 ###
80% 3 5 210 ###
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 200 ###
60% 5 1 240 ###
70% 5 5 280 ###
6 Abs 10 3

Day 2 % Reps Sets Weight

1 Deadlift up to knees 50% 4 1 235 ###
60% 4 1 280 ###
70% 4 2 330 ###
75% 4 4 355 ###
2 Bench press 50% 6 1 135 ###
60% 5 1 160 ###
70% 4 2 185 ###
75% 3 2 200 ###
80% 2 2 210 ###
75% 3 2 200 ###
70% 4 1 185 ###
65% 5 1 170 ###
60% 6 1 160 ###
55% 7 1 145 ###
50% 8 1 135 ###
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 5 1 280 ###
70% 5 2 330 ###
80% 4 4 375 ###
5 Lunge 5 5
6 Abs 10 3
 Day 3 % Reps Sets Weight
1 Bench press 50% 5 1 135 ###
60% 4 1 160 ###
70% 3 2 185 ###
80% 2 5 210 ###
2 Squat 50% 5 1 200 ###
60% 5 1 240 ###
70% 5 2 280 ###
75% 4 5 300 ###
3 Bench press 50% 6 1 135 ###
60% 6 2 160 ###
65% 6 4 170 ###
4 Dumbbellfly 10 5
5 Good morning (standing) 5 5

Squat 109 29600

Bench press 162 27885
Deadlift 63 21080
Total 334 78565

###

Week 4

Day 1 % Reps Sets Weight 50-59

1 Squat 50% 5 1 200 ###
60% 4 1 240 ###
70% 3 2 280 ###
80% 3 2 320 ###
85% 2 3 340 ###
2 Bench press 50% 5 1 135 ###
60% 4 1 160 ###
70% 3 2 185 ###
80% 3 5 210 ###
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 200 ###
60% 4 1 240 ###
70% 3 2 280 ###
80% 2 4 320 ###
6 Good morning (standing) 5 5
 Day 3 % Reps Sets Weight
1 Bench press 50% 5 1 135 ###
60% 4 1 160 ###
70% 3 2 185 ###
80% 3 2 210 ###
85% 2 3 225 ###
2 Deadlift 50% 4 1 235 ###
60% 4 1 280 ###
70% 3 2 330 ###
80% 3 2 375 ###
85% 2 3 400 ###
3 Bench press 55% 5 1 145 ###
65% 5 1 170 ###
75% 4 4 200 ###
4 Dumbbell fly 10 5
5 Lunge 5 5

Day 5 % Reps Sets Weight

1 Squat 50% 5 1 200 ###
60% 4 1 240 ###
70% 3 2 280 ###
80% 3 6 320 ###
2 Bench press 50% 5 1 135 ###
60% 5 1 160 ###
70% 5 5 185 ###
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3

Squat 83 23200
Bench press 118 21485
Deadlift 26 8690
Total 227 53375 50-59

###

Sheiko #37 ###

 Sheiko #30 NL Volume

Squat 392 106720

Bench press 389 70300
Deadlift 208 70690
Total 989 247710

Week 1 squat

Day 1 % Reps Sets Weight 50-59

1 Bench press 50% 5 1 135 ###
60% 4 1 160 ###
70% 3 1 185 ###
80% 3 5 210 ###
2 Squat 50% 5 1 200 ###
60% 4 1 240 ###
70% 3 2 280 ###
80% 3 5 320 ###
3 Bench press (narrow grip) 50% 3 1 135 ###
60% 3 1 160 ###
70% 3 4 185 ###
4 Dumbbell fly 10 5
5 Squat 55% 5 1 220 ###
65% 4 1 260 ###
75% 3 5 300 ###
6 Good morning (standing) 5 5

Day 3 % Reps Sets Weight

1 Deadlift 50% 4 1 235 ###
60% 4 2 282 ###
70% 3 2 329 ###
80% 3 5 376 ###
2 Bench press 50% 5 1 135 ###
60% 4 1 160 ###
70% 3 1 185 ###
80% 3 2 210 ###
85% 2 2 225 ###
80% 3 1 210 ###
 70% 5 1 185 ###
60% 7 1 160 ###
50% 9 1 135 ###
3 Dumbbell fly 4 6
4 Deadlift from boxes 60% 5 1 280 ###
70% 4 2 330 ###
80% 3 3 375 ###
90% 2 4 425 ###
5 Lunge 5 5
6 Abs 10 3

Day 5 % Reps Sets Weight

1 Squat 50% 5 1 200 ###
60% 4 2 240 ###
70% 3 2 280 ###
80% 3 5 320 ###
2 Bench press 50% 5 1 135 ###
60% 4 1 160 ###
70% 3 1 185 ###
80% 2 5 210 ###
3 Dip 6 5
4 Squat 50% 5 1 200 ###
60% 5 2 240 ###
70% 4 4 280 ###
5 Frenchpress 10 5
6 Good morning (sitting) 5 5

Squat 119 32360

Bench press 113 32360
Deadlift 63 21625
Total 295 86345

###

Week 2

Day 1 % Reps Sets Weight 50-59

1 Squat 50% 5 1 200 ###
60% 4 2 240 ###
70% 3 2 280 ###
80% 2 2 320 ###
90% 1 3 360 ###
2 Bench press 50% 5 1 135 ###
60% 4 1 160 ###
70% 3 1 185 ###
80% 3 5 210 ###
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 200 ###
60% 4 1 240 ###
70% 3 2 280 ###
80% 2 4 320 ###
6 Good morning (standing) 5 5

Day 3 % Reps Sets Weight

1 Deadlift up to knees 50% 4 1 235 ###
60% 4 2 280 ###
70% 3 2 330 ###
75% 3 4 355 ###
2 Bench press 55% 5 1 145 ###
65% 4 1 170 ###
75% 3 1 200 ###
80% 2 2 210 ###
85% 1 2 225 ###
75% 3 1 200 ###
65% 5 1 170 ###
55% 7 1 145 ###
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 235 ###
60% 4 1 280 ###
70% 3 2 330 ###
80% 3 5 375 ###
5 Lunge 5 5

Day 5 % Reps Sets Weight

1 Squat 50% 5 1 200 ###
60% 5 1 240 ###
70% 3 1 280 ###
70% 5 1 280 ###
70% 7 1 280 ###
70% 6 1 280 ###
70% 4 1 280 ###
2 Bench press 55% 4 1 145 ###
65% 4 1 170 ###
75% 3 5 200 ###
3 Dip 8 5
4 Leg Press 6 5
5 Good morning (sitting) 6 5

Squat 84 22360
Bench press 83 15040
Deadlift 59 19085
Total 226 56485

###

Week 3

Day 1 % Reps Sets Weight 50-59

1 Squat 50% 5 1 200 ###
60% 4 2 240 ###
70% 3 2 280 ###
80% 3 5 320 ###
2 Bench press 50% 5 1 135 ###
60% 4 1 160 ###
70% 3 1 185 ###
80% 3 2 210 ###
85% 2 3 225 ###
80% 3 2 210 ###
3 Squat 50% 6 1 200 ###
60% 6 1 240 ###
65% 6 4 260 ###
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

Day 3 % Reps Sets Weight

1 Deadlift 50% 4 1 235 ###
60% 4 1 280 ###
70% 3 2 330 ###
80% 3 3 375 ###
85% 2 3 400 ###
2 Bench press 50% 5 1 135 ###
60% 4 1 160 ###
70% 3 1 185 ###
80% 2 5 210 ###
3 Dumbbell fly 10 5
4 Deadlift from boxes 65% 5 1 305 ###
75% 5 2 355 ###
85% 4 4 400 ###
5 Lunge 5 5
6 Abs 10 3

Day 5 % Reps Sets Weight

1 Bench press 50% 5 1 135 ###
60% 4 1 160 ###
70% 3 1 185 ###
80% 3 4 210 ###
2 Squat 50% 5 1 200 ###
60% 4 1 240 ###
70% 3 2 280 ###
80% 3 2 320 ###
85% 2 3 340 ###
80% 3 3 320 ###
3 Bench press 50% 6 1 135 ###
60% 6 1 160 ###
70% 6 4 185 ###
4 Dumbbellfly 10 5
5 Good morning (sitting) 5 5

Squat 106 28760

Bench press 112 20310
Deadlift 60 21290
Total 278 70360

###

Week 4

Day 1 % Reps Sets Weight 50-59

1 Squat 50% 5 1 200 ###
60% 4 1 240 ###
70% 3 2 280 ###
80% 3 2 320 ###
85% 2 2 340 ###
90% 1 2 360 ###
2 Bench press 50% 5 1 135 ###
60% 4 1 160 ###
70% 3 1 185 ###
 80% 2 5 210 ###
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 200 ###
60% 4 1 240 ###
70% 3 2 280 ###
80% 2 4 320 ###
6 Good morning (standing) 5 5

Day 3 % Reps Sets Weight

1 Bench press 55% 5 1 145 ###
65% 4 1 170 ###
75% 3 1 200 ###
85% 2 4 225 ###
2 Deadlift 50% 4 1 235 ###
60% 4 1 280 ###
70% 3 2 330 ###
80% 3 2 375 ###
85% 2 3 400 ###
3 Bench press 50% 3 1 135 ###
60% 3 1 160 ###
70% 3 1 185 ###
80% 2 3 210 ###
4 Dumbbell fly 10 5
5 Lunge 5 5

Day 5 % Reps Sets Weight

1 Squat 50% 5 1 200 ###
60% 4 1 240 ###
70% 3 2 280 ###
80% 3 6 320 ###
2 Bench press 55% 4 1 145 ###
65% 4 1 170 ###
75% 4 4 200 ###
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3

Squat 83 23240
Bench press 81 14935
Deadlift 26 8690
Total 190 46865 50-59
 ###

Sheiko #30 ###

 Sheiko #32 NL Volume

Squat 192 52340

Bench press 257 47100
Deadlift 94 29890
Total 543 129330

Week 1 squat

Day 1 % Reps Sets Weight 50-59

1 Squat 50% 3 1 200 ###
60% 3 1 240 ###
70% 3 2 280 ###
75% 2 3 300 ###
2 Bench press 50% 3 1 135 ###
60% 3 1 160 ###
70% 3 2 185 ###
75% 2 3 200 ###
3 Abs 10 3

Day 2 % Reps Sets Weight

1 Squat 50% 3 1 200 ###
60% 3 2 240 ###
70% 2 2 280 ###
80% 2 1 320 ###
90% 1 1 360 ###
100%-105% 1 2-3 400-420 ###
2 Bench press 50% 3 1 135 ###
60% 3 1 160 ###
70% 2 2 185 ###
80% 2 1 210 ###
90% 1 1 240 ###
100%-105% 1 2-3 265-280 ###
3 Deadlift 50% 3 1 235 ###
60% 2 1 280 ###
70% 2 2 330 ###
80% 1 1 375 ###
90% 1 1 425 ###
 100%-105% 1 2-3 470-495 ###

Day 3 % Reps Sets Weight

1 Squat 50% 3 1 200 ###
60% 3 2 240 ###
70% 3 2 280 ###
75% 2 4 300 ###
2 Bench press 55% 3 1 145 ###
65% 3 2 170 ###
75% 3 6 200 ###
3 Dumbbell fly 10 5
4 Good morning (standing) 5 5
5 Abs 10 3

Squat 59 15880
Bench press 60 11065
Deadlift 13 4325
Total 132 31270

###

Week 2

Day 1 % Reps Sets Weight 50-59

1 Squat 50% 3 1 200 ###
60% 3 2 240 ###
70% 3 2 280 ###
80% 2 4 320 ###
2 Bench press 50% 3 1 135 ###
60% 3 1 160 ###
70% 3 2 185 ###
80% 3 5 210 ###
3 Dumbbell fly 8 4
4 Squat 55% 3 1 220 ###
65% 3 2 260 ###
75% 3 4 300 ###

Day 2 % Reps Sets Weight

1 Deadlift up to knees 50% 3 1 235 ###
60% 2 2 280 ###
65% 2 2 305 ###
70% 1 3 330 ###
2 Bench press 50% 3 1 135 ###
60% 3 1 160 ###
70% 3 2 185 ###
80% 3 2 210 ###
85% 2 3 225 ###
3 Dumbbell fly 10 5
4 Deadlift 50% 3 1 235 ###
60% 3 1 280 ###
70% 3 2 330 ###
80% 3 5 375 ###
5 Abs 10 3

Day 3 % Reps Sets Weight

1 Bench press 50% 3 1 135 ###
60% 3 1 160 ###
70% 3 2 185 ###
80% 3 5 210 ###
2 Squat 50% 3 1 200 ###
60% 3 2 240 ###
70% 3 2 280 ###
80% 3 6 320 ###
3 Bench press 50% 4 1 135 ###
60% 4 1 160 ###
70% 4 4 185 ###
4 Dumbbellfly 10 5
5 Good morning (standing) 5 5

Squat 77 21580
Bench press 102 19035
Deadlift 41 13185
Total 118 53800

###

Week 3

Day 1 % Reps Sets Weight 50-59

1 Squat 50% 3 1 200 ###
60% 3 1 240 ###
70% 3 2 280 ###
80% 2 5 320 ###
2 Bench press 50% 3 1 135 ###
 60% 3 1 160 ###
70% 3 2 185 ###
80% 2 3 210 ###
85% 1 3 225 ###
3 Dumbbell fly 8 4
4 Abs 4 5

Day 2 % Reps Sets Weight

1 Bench press 50% 3 1 135 ###
60% 3 1 160 ###
70% 3 2 185 ###
80% 2 5 210 ###
2 Dumbbell fly 8 4
3 Deadlift 50% 3 1 235 ###
60% 3 2 280 ###
70% 3 2 330 ###
75% 2 5 355 ###
4 Good morning (standing) 5 4

Day 3 % Reps Sets Weight

1 Squat 50% 3 1 200 ###
60% 3 2 240 ###
70% 2 2 280 ###
75% 2 3 300 ###
2 Bench press 50% 3 1 135 ###
60% 3 1 160 ###
70% 3 2 185 ###
75% 2 4 200 ###
3 Abs 8 3

Squat 41 11160
Bench press 63 11620
Deadlift 25 7915
Total 129 30695

###

Week 4

Day 1 % Reps Sets Weight 50-59

1 Bench press 50% 3 1 135 ###
60% 3 2 160 ###
 70% 2 2 185 ###
75% 1 4 200 ###
1 Deadlift 50% 3 1 235 ###
60% 2 2 280 ###
70% 2 4 330 ###
3 Abs 8 2

Day 2 % Reps Sets Weight

1 Squat 50% 3 1 200 ###
60% 3 2 240 ###
70% 2 3 280 ###
2 Bench press 50% 3 1 135 ###
60% 3 2 160 ###
70% 2 3 185 ###

Competition / Test 50-59

Squat 15 3720
Bench press 32 5380
Deadlift 15 4465
Total 62 13565

###

Sheiko #32 ###