January 2017 - Volume Block 1
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Squat Max CalculatorBench Max CalculatorDeadlift Max Calculator
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Weight LiftedReps CompletedTraining MaxWeight LiftedReps CompletedTraining MaxWeight LiftedReps CompletedTraining Max
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290129021012103101310
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Week1234Please Enter your heaviest set for each exercise from the last 6 weeks. If you know your actual max than just enter your Max into the Load and the reps completed as 1
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Total Lifts294218276218
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Average Intensity59%67%63%71%
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Week 1
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Session 1 Session 2Session 3
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ExerciseIntensityLoadSetsRepsTotal VolumeRelative IntensityNotesExerciseIntensityLoadSetsRepsTotal VolumeRelative IntensityNotesExerciseIntensityLoadSetsRepsTotal VolumeRelative IntensityNotes
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Squat50%1452104855%SSB or Pause Squat50%145642450%Deadlift50%155252460%
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55%16028060%18624
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60%17426070%21723
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Bench Press60%1262104865%Floor Press or Close Grip Bench60%1263123660%Bench Press70%147252475%
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65%13728075%15824
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70%14726080%16823
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Deadlift60%186642460%Pendlay Row60%1133123660%Box Squat (1" below parrallel)50%1453103050%
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Shoulder Press and Pulldown Superset50-60%38 to 12 High Incline DB Press Superset with DB Chest Supported Row50-60%38 to 12 Low Incline DB Press Superset with DB Chest Supported Row50-60%38 to 12
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Rev Hyper and Hyper Supersetbw310Seated Row Superset with Weighted Push up50-60%38 to 12 Rev Hyper Superset with hyper50-60%310
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Face Pull and Rev Fly Superset50-60%38 to 12 Chest Supported Rev Fly superset with DB Cuban Press50-60%38 to 12 Face Pull and Rev Fly Superset50-60%38 to 12
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Week 2
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Session 1 Session 2Session 3
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ExerciseIntensityLoadSetsRepsTotal VolumeRelative IntensityNotesExerciseIntensityLoadSetsRepsTotal VolumeRelative IntensityNotesExerciseIntensityLoadSetsRepsTotal VolumeRelative IntensityNotes
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High Bar Squat65%189283670%SSB or Pause Squat60%174441660%Deadlift65%202252470%
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70%20326070%21724
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75%21824075%23323
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Bench Press70%147283675%Floor Press or Close Grip Bench70%147382470%Bench Press65%137252475%
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75%15826075%15824
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80%16824085%17923
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Deadlift70%217631870%Pendlay Row70%132382470%Front Squat45%131441645%
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Shoulder Press and Pulldown Superset50-60%36 to 10High Incline DB Press Superset with DB Chest Supported Row50-60%36 to 10Low Incline DB Press Superset with DB Chest Supported Row50-60%36 to 10
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Rev Hyper and Hyper Supersetbw310Seated Row Superset with Weighted Push up50-60%36 to 10Rev Hyper Superset with hyper50-60%310
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Face Pull and Rev Fly Superset50-60%36 to 10Chest Supported Rev Fly superset with DB Cuban Press50-60%36 to 10Face Pull and Rev Fly Superset50-60%36 to 10
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Week 3
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Session 1 Session 2Session 3
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ExerciseIntensityLoadSetsRepsTotal VolumeRelative IntensityNotesExerciseIntensityLoadSetsRepsTotal VolumeRelative IntensityNotesExerciseIntensityLoadSetsRepsTotal VolumeRelative IntensityNotes
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High Bar Squat53%1522104858%SSB or Pause Squat55%160642455%Deadlift53%163252463%
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58%16728063%19424
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63%18126073%22523
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Bench Press63%1312104868%Floor Press or Close Grip Bench65%1373103065%Bench Press73%152252478%
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68%14228078%16324
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73%15226083%17323
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Deadlift65%202642465%Pendlay Row65%1233103065%Box Squat (1" below parrallel)55%160382455%
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Shoulder Press and Pulldown Superset50-60%38 to 12 High Incline DB Press Superset with DB Chest Supported Row50-60%38 to 12 Low Incline DB Press Superset with DB Chest Supported Row50-60%38 to 12
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Rev Hyper and Hyper Supersetbw310Seated Row Superset with Weighted Push up50-60%38 to 12 Rev Hyper Superset with hyper50-60%310
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Face Pull and Rev Fly Superset50-60%38 to 12 Chest Supported Rev Fly superset with DB Cuban Press50-60%38 to 12 Face Pull and Rev Fly Superset50-60%38 to 12
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Week 4
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Session 1 Session 2Session 3
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ExerciseIntensityLoadSetsRepsTotal VolumeRelative IntensityNotesExerciseIntensityLoadSetsRepsTotal VolumeRelative IntensityNotesExerciseIntensityLoadSetsRepsTotal VolumeRelative IntensityNotes
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High Bar Squat68%196283673%SSB or Pause Squat65%189441665%Deadlift60%186252470%
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73%21026070%21724
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78%22524080%24823
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Bench Press73%152283678%Floor Press or Close Grip Bench75%158382475%Bench Press65%137252475%
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78%16326075%15824
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83%17324085%17923
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Deadlift75%233631875%Pendlay Row75%142382475%Front Squat50%145441650%
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Shoulder Press and Pulldown Superset50-60%36 to 10High Incline DB Press Superset with DB Chest Supported Row50-60%36 to 10Low Incline DB Press Superset with DB Chest Supported Row50-60%36 to 10
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Rev Hyper and Hyper Supersetbw310Seated Row Superset with Weighted Push up50-60%36 to 10Rev Hyper Superset with hyper50-60%310
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Face Pull and Rev Fly Superset50-60%36 to 10Chest Supported Rev Fly superset with DB Cuban Press50-60%36 to 10Face Pull and Rev Fly Superset50-60%36 to 10
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