ABCDEFGHIJKLMNOPQRSTUVWXYZAA
1
2
Sheiko Bench Press Only
3
4
5
To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy *full details here*
6
7
Enter your data here, then go to the "Program" sheet:
8
Bench press 1RM 115
9
Squat 1RM 140
10
Rounding (2.5 = kg, 5 = lb)2.5
11
12
13
This sheet is based on the Bench press Only Program from Sheiko:
14
http://power35.ru/informatsiya/biblioteka/zhim-lyozha-dlja-ljubitelej-pahat/
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100