quote:
sheiko
Sheiko #37 NL Volume
Squat 359 102630
Bench press 535 92390
Deadlift 216 69585
Total 1110 264605
Week 1
Day 1 % Reps Sets Weight
1 Bench press 50% 5 1 135
60% 4 2 160
70% 3 2 185
75% 3 5 200
2 Squat 50% 5 1 210
60% 5 2 250
70% 5 5 295
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 1 210
60% 4 2 250
70% 3 2 295
75% 3 5 315
4 French press 10 5
5 Good morning (sitting) 5 5
Squat 74 20470
Bench press 142 23340
Deadlift 70 21990
Total 286 65800
Week 2
Day 1 % Reps Sets Weight
1 Squat 50% 5 1 210
60% 4 2 250
70% 3 2 295
80% 2 5 335
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 1 230
65% 3 1 275
75% 3 4 315
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 1 210
60% 4 1 250
70% 3 2 295
75% 3 6 315
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 1 230
65% 3 1 275
75% 2 4 315
6 Good morning (sitting) 6 5
Squat 93 26780
Bench press 113 19680
Deadlift 57 17825
Total 263 64285
Week 3
Day 1 % Reps Sets Weight
1 Squat 50% 5 1 210
60% 4 2 250
70% 3 2 295
80% 3 5 335
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 1 210
60% 5 1 250
70% 5 5 295
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 1 210
60% 5 1 250
70% 5 2 295
75% 4 5 315
3 Bench press 50% 6 1 135
60% 6 2 160
65% 6 4 170
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5
Squat 109 31070
Bench press 162 27885
Deadlift 63 21080
Total 334 80035
Week 4
Day 1 % Reps Sets Weight
1 Squat 50% 5 1 210
60% 4 1 250
70% 3 2 295
80% 3 2 335
85% 2 3 355
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 1 210
60% 4 1 250
70% 3 2 295
80% 2 4 335
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 1 210
60% 4 1 250
70% 3 2 295
80% 3 6 335
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 24310
Bench press 118 21485
Deadlift 26 8690
Total 227 54485
Sheiko #37
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