Cyberdine Training Systems T-100 Spreadsheet
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Name:John Smith
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Starting Weight:
187
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DateExercise# of Sets# of RepsLoadCalculated MaxTotal Volume
*If 2 reps/set are done, devide load by .91 to calculate the 1 rep max in column F.
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1/1/2016A1) Deadlift22405445.05494511620
*If 3 reps/set are done, devide load by .89 to calculate the 1 rep max in column F.
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A2) Depth Jumps26---
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B) Bench Press22300329.67032971200
*You'll notice the 1RM calculations and the total volume calculations undulate daily.
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C) Back Squat22315346.15384621260
This is good for progress. It closely follows the behavior of the nervous system.
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DateExercise# of Sets# of RepsLoadCalculated MaxTotal Volume
*When you get to week 4, replace the deadlift with the sumo deadlift, the bench
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1/2/2016A1) Deadlift23405455.05617982430
press with the overhead press and the back squat with the front squat.
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A2) Depth Jumps26---
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B) Bench Press23300337.07865171800
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C) Back Squat23315353.93258431890
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DateExercise# of Sets# of RepsLoadCalculated MaxTotal Volume
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1/3/2016A1) Deadlift22410450.54945051640
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A2) Depth Jumps26---
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B) Bench Press23305335.16483521830
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C) Back Squat23320351.64835161920
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DateExercise# of Sets# of RepsLoadCalculated MaxTotal Volume
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1/4/2016A1) Deadlift23410460.67415732460
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A2) Depth Jumps26---
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B) Bench Press23305342.69662921830
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C) Back Squat23320359.55056181920
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DateExercise# of Sets# of RepsLoadCalculated MaxTotal Volume
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1/5/2016A1) Deadlift22415456.0439561660
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A2) Depth Jumps26---
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B) Bench Press22310340.65934071240
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C) Back Squat22325357.14285711300
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DateExercise# of Sets# of RepsLoadCalculated MaxTotal Volume
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1/8/2016A1) Deadlift23415466.29213482490
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A2) Depth Jumps26---
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B) Bench Press23310348.31460671860
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C) Back Squat23325365.16853931950
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