Sheiko: #39

	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	kneedl	50%	1x3	200	bench	50%	1x5	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		bench	60%	2x4	120	kneedl	60%	1x3	240	bench	60%	1x5	120	squat	300	285	265
5		bench	70%	2x3	140	kneedl	70%	2x3	280	bench	70%	1x4	140	bench	200	190	180
6		bench	75%	5x3	150	kneedl	75%	4x3	300	bench	75%	2x3	150	dl	400	380	355
7		squat	50%	1x5	150	incline bench		6x4		bench	80%	2x2	160	press	100	95	90
8		squat	60%	2x5	180	dip		5x5		bench	75%	2x3	150
9		squat	70%	5x5	210	blockdl	55%	1x4	220	bench	70%	1x4	140	Sheiko #39
10		dumbell press		6x6		blockdl	65%	1x4	260	bench	60%	1x6	120	More at actuals.ca
11		fly		5x10		blockdl	75%	2x3	300	bench	50%	1x8	100
12		gmorning (stand)		5x5		blockdl	85%	4x2	340	fly		5x10
13						lunge		5x6		squat	50%	1x5	150
14						abs		3x10		squat	60%	1x4	180
15										squat	70%	2x3	210
16										squat	75%	5x3	225
17										triceps		5x10
18										gmorning (sit)		5x5
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21	2	Jan-8				Jan-10				Jan-12
22		squat	50%	1x5	150	knee dl	50%	1x3	200	squat	50%	1x5	150
23		squat	60%	1x4	180	knee dl	60%	1x3	240	squat	60%	1x4	180
24		squat	70%	2x3	210	knee dl	70%	2x3	280	squat	70%	2x3	210
25		squat	80%	5x2	240	knee dl	75%	2x4	300	squat	80%	5x2	240
26		bench	50%	1x5	100	bench	50%	1x6	100	bench	50%	1x5	100
27		bench	60%	1x4	120	bench	60%	2x6	120	bench	60%	1x4	120
28		bench	70%	2x3	140	bench	65%	4x6	130	bench	70%	2x3	140
29		bench	80%	6x3	160	fly		5x10		bench	80%	2x2	160
30		fly		5x10		blockdl	50%	1x4	200	bench	85%	2x1	170
31		push up		5x10		blockdl	60%	1x4	240	bench	75%	1x3	150
32		fsquat	40%	2x4	120	blockdl	70%	2x4	280	bench	65%	1x5	130
33		fsquat	50%	2x3	150	blockdl	75%	4x4	300	bench	55%	1x7	110
34		fsquat	55%	4x3	165	row		5x8		fly		5x10
35		gmorning (stand)		5x5		abs		4x10		squat	50%	1x5	150
36										squat	60%	1x5	180
37										squat	70%	4x4	210
38										back ext.		5x8
39										dip		5x5
40	3	Jan-15				Jan-17				Jan-19
41		squat	55%	1x5	165	dl	50%	2x3	200	squat	50%	1x5	150
42		squat	65%	1x4	195	dl	60%	2x3	240	squat	60%	1x4	180
43		squat	75%	2x3	225	dl	65%	4x2	260	squat	70%	2x3	210
44		squat	85%	5x2	255	bench	50%	1x5	100	squat	80%	6x3	240
45		bench	50%	1x5	100	bench	60%	1x4	120	bench	50%	1x5	100
46		bench	60%	1x4	120	bench	70%	2x3	140	bench	60%	1x4	120
47		bench	70%	2x3	140	bench	80%	2x3	160	bench	70%	2x3	140
48		bench	80%	6x3	160	bench	85%	2x2	170	bench	80%	7x3	160
49		fly		5x10		bench	80%	2x3	160	fly		5x10
50		push up (wide)		5x10		fly		5x10		press		5x4
51		pistol squat		5x5		dl	60%	1x4	240	pull/chin up		5x8
52		gmorning (stand)		5x5		dl	70%	1x4	280	gmorning (sit)		5x5
53						dl	80%	2x3	320
54						dl	90%	3x2	360
55						lunge		5x5
56						abs		4x10
57	4	Jan-22				Jan-24				Jan-26
58		squat	50%	1x5	150	bench	50%	1x5	100	squat	50%	1x5	150
59		squat	60%	1x4	180	bench	60%	1x4	120	squat	60%	1x4	180
60		squat	70%	2x3	210	bench	70%	2x3	140	squat	70%	2x3	210
61		squat	80%	5x3	240	bench	80%	2x3	160	squat	80%	6x3	240
62		bench	55%	1x5	110	bench	85%	3x2	170	bench	50%	1x6	100
63		bench	65%	1x5	130	dl	50%	1x3	200	bench	60%	1x5	120
64		bench	75%	5x4	150	dl	60%	1x3	240	bench	70%	2x4	140
65		fly		5x10		dl	70%	2x3	280	bench	80%	2x3	160
66		dip		5x8		dl	80%	2x3	320	bench	85%	2x2	170
67		fsquat	40%	2x5	120	dl	85%	3x2	340	bench	80%	2x3	160
68		fsquat	50%	2x4	150	dl	80%	2x3	320	bench	70%	1x4	140
69		fsquat	60%	3x3	180	bench	50%	1x5	100	bench	60%	1x6	120
70		back ext.		5x10		bench	60%	1x5	120	bench	50%	1x8	100
71						bench	70%	4x5	140	fly		5x10
72						pull/chin up		5x8		dip		5x8
73						abs		4x10		gmorning (sit)		5x5
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