Sheiko: #37

	A	B	C	D	E	F	G	H	I	J	K	L	M	O	P	Q	R	T
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2	1	Jan-1				Jan-3				Jan-5				Settings				Instructions
3		bench	50%	1x5	100	dl	50%	1x5	200	bench	50%	1x7	100		1rm	3rm	5rm	Modify the "1RM" (yellow cells) in "Settings" according to your current 1-repetition maximum for each lift. Edit the date in the top-left corner (yellow cell) with the start date of your program. All notation is "sets x reps".
4			60%	2x4	120		60%	2x5	240		55%	1x6	110	squat	300	285	265
5			70%	2x3	140		70%	2x4	280		60%	1x5	120	bench	200	190	180
6			75%	5x3	150		75%	4x3	300		65%	1x4	130	dl	400	380	355
7		squat	50%	1x5	150	incline bench		6x4			70%	2x3	140	press	100	95	90
8			60%	2x5	180	dip		5x5			75%	2x2	150
9			70%	5x5	210	block dl	50%	1x5	200		70%	2x3	140	Sheiko #37
10		fly		5x10			60%	2x5	240		65%	1x4	130	More at actuals.ca
11		bench	50%	1x6	100		70%	2x4	280		60%	1x6	120
12			60%	2x6	120		80%	4x3	320		55%	1x8	110
13			65%	4x6	130	lunge		5x5			50%	1x10	100
14		gmorning (stand)		5x5		abs		3x10		dumbbell fly		5x10
15										squat	50%	1x5	150
16											60%	2x4	180
17											70%	2x3	210
18											75%	5x3	225
19										french press		5x10
20										gmorning (sit)		5x5
21	2	Jan-8				Jan-10				Jan-12
22		squat	50%	1x5	150	knee dl	50%	1x4	200	squat	50%	1x4	150
23			60%	2x4	180		60%	2x4	240		60%	1x4	180
24			70%	2x3	210		70%	4x4	280		70%	2x3	210
25			80%	5x2	240	bench	50%	1x5	100		75%	6x3	225
26		bench	50%	1x5	100		60%	2x5	120	bench	50%	1x6	100
27			60%	1x4	120		70%	5x4	140		60%	1x5	120
28			70%	2x3	140	fly		5x10			70%	2x4	140
29			80%	6x2	160	dl	50%	1x4	200		75%	2x3	150
30		dumbbell fly		5x10			60%	1x4	240		80%	2x2	160
31		push up		5x10			70%	2x3	280		75%	1x4	150
32		squat	55%	1x3	165		75%	5x3	300		70%	1x5	140
33			65%	1x3	195	lunge		5x5			60%	1x6	120
34			75%	4x3	225						50%	1x7	100
35		gmorning (stand)		5x5						fly		5x10
36										triceps		5x10
37										squat	55%	1x3	165
38											65%	1x3	195
39											75%	2x4	225
40										gmorning (sit)		5x6
41	3	Jan-15				Jan-17				Jan-19
42		squat	50%	1x5	150	knee dl	50%	1x4	200	bench	50%	1x5	100
43			60%	2x4	180		60%	1x4	240		60%	1x4	120
44			70%	2x3	210		70%	2x4	280		70%	2x3	140
45			80%	5x3	240		75%	4x4	300		80%	5x2	160
46		bench	50%	1x5	100	bench	50%	1x6	100	squat	50%	1x5	150
47			60%	1x4	120		60%	1x5	120		60%	1x5	180
48			70%	2x3	140		70%	2x4	140		70%	2x5	210
49			80%	5x3	160		75%	2x3	150		75%	5x4	225
50		fly		5x10			80%	2x2	160	bench	50%	1x6	100
51		push up		5x10			75%	2x3	150		60%	2x6	120
52		squat	50%	1x5	150		70%	1x4	140		65%	4x6	130
53			60%	1x5	180		65%	1x5	130	fly		5x10
54			70%	5x5	210		60%	1x6	120	gmorning (stand)		5x5
55		abs		3x10			55%	1x7	110
56							50%	1x8	100
57						fly		5x10
58						block dl	60%	1x5	240
59							70%	2x5	280
60							80%	4x4	320
61						lunge		5x5
62						abs		3x10
63	4	Jan-22				Jan-24				Jan-26
64		squat	50%	1x5	150	bench	50%	1x5	100	squat	50%	1x5	150
65			60%	1x4	180		60%	1x4	120		60%	1x4	180
66			70%	2x3	210		70%	2x3	140		70%	2x3	210
67			80%	2x3	240		80%	2x3	160		80%	6x3	240
68			85%	3x2	255		85%	3x2	170	bench	50%	1x5	100
69		bench	50%	1X5	100	dl	50%	1x4	200		60%	1x5	120
70			60%	1X4	120		60%	1x4	240		70%	5x5	140
71			70%	2X3	140		70%	2x3	280	fly		5x10
72			80%	5X3	160		80%	2x3	320	dip		5x8
73		fly		5x10			85%	3x2	340	gmorning (sit)		5x5
74		dip		5x8		bench	55%	1x5	110	abs		3x10
75		squat	50%	1x5	150		65%	1x5	130
76			60%	1x4	180		75%	4x4	150
77			70%	2x3	210	fly		5x10
78			80%	4x2	240	lunge		5x5
79		gmorning (stand)		5x5
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