Your strongest year - Volume Block 1

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V	W	X
1	Squat Max Calculator			Bench Max Calculator			Deadlift Max Calculator
2	Weight Lifted	Reps Completed	Training Max	Weight Lifted	Reps Completed	Training Max	Weight Lifted	Reps Completed	Training Max
3	290	1	290	210	1	210	310	1	310
4	Week	1	2	3	4	Please 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
5	Total Lifts	294	218	276	218
6	Average Intensity	59%	67%	63%	71%
7	Week 1
8	Session 1								Session 2								Session 3
9	Exercise	Intensity	Load	Sets	Reps	Total Volume	Relative Intensity	Notes	Exercise	Intensity	Load	Sets	Reps	Total Volume	Relative Intensity	Notes	Exercise	Intensity	Load	Sets	Reps	Total Volume	Relative Intensity	Notes
10	Squat	50%	145	2	10	48	55%		SSB or Pause Squat	50%	145	6	4	24	50%		Deadlift	50%	155	2	5	24	60%
11		55%	160	2	8						0							60%	186	2	4
12		60%	174	2	6						0							70%	217	2	3
13			0								0								0
14			0								0								0
15	Bench Press	60%	126	2	10	48	65%		Floor Press or Close Grip Bench	60%	126	3	12	36	60%		Bench Press	70%	147	2	5	24	75%
16		65%	137	2	8						0							75%	158	2	4
17		70%	147	2	6						0							80%	168	2	3
18			0								0								0
19			0								0								0
20	Deadlift	60%	186	6	4	24	60%		Pendlay Row	60%	113	3	12	36	60%		Box Squat (1" below parrallel)	50%	145	3	10	30	50%
21			0								0								0
22			0								0								0
23			0								0								0
24			0								0								0
25	Shoulder Press and Pulldown Superset	50-60%		3	8 to 12				High Incline DB Press Superset with DB Chest Supported Row	50-60%		3	8 to 12				Low Incline DB Press Superset with DB Chest Supported Row	50-60%		3	8 to 12
26	Rev Hyper and Hyper Superset	bw		3	10				Seated Row Superset with Weighted Push up	50-60%		3	8 to 12				Rev Hyper Superset with hyper	50-60%		3	10
27	Face Pull and Rev Fly Superset	50-60%		3	8 to 12				Chest Supported Rev Fly superset with DB Cuban Press	50-60%		3	8 to 12				Face Pull and Rev Fly Superset	50-60%		3	8 to 12
28	Week 2
29	Session 1								Session 2								Session 3
30	Exercise	Intensity	Load	Sets	Reps	Total Volume	Relative Intensity	Notes	Exercise	Intensity	Load	Sets	Reps	Total Volume	Relative Intensity	Notes	Exercise	Intensity	Load	Sets	Reps	Total Volume	Relative Intensity	Notes
31	High Bar Squat	65%	189	2	8	36	70%		SSB or Pause Squat	60%	174	4	4	16	60%		Deadlift	65%	202	2	5	24	70%
32		70%	203	2	6						0							70%	217	2	4
33		75%	218	2	4						0							75%	233	2	3
34			0								0								0
35			0								0								0
36	Bench Press	70%	147	2	8	36	75%		Floor Press or Close Grip Bench	70%	147	3	8	24	70%		Bench Press	65%	137	2	5	24	75%
37		75%	158	2	6						0							75%	158	2	4
38		80%	168	2	4						0							85%	179	2	3
39			0								0								0
40			0								0								0
41	Deadlift	70%	217	6	3	18	70%		Pendlay Row	70%	132	3	8	24	70%		Front Squat	45%	131	4	4	16	45%
42			0								0								0
43			0								0								0
44			0								0								0
45			0								0								0
46	Shoulder Press and Pulldown Superset	50-60%		3	6 to 10				High Incline DB Press Superset with DB Chest Supported Row	50-60%		3	6 to 10				Low Incline DB Press Superset with DB Chest Supported Row	50-60%		3	6 to 10
47	Rev Hyper and Hyper Superset	bw		3	10				Seated Row Superset with Weighted Push up	50-60%		3	6 to 10				Rev Hyper Superset with hyper	50-60%		3	10
48	Face Pull and Rev Fly Superset	50-60%		3	6 to 10				Chest Supported Rev Fly superset with DB Cuban Press	50-60%		3	6 to 10				Face Pull and Rev Fly Superset	50-60%		3	6 to 10
49	Week 3
50	Session 1								Session 2								Session 3
51	Exercise	Intensity	Load	Sets	Reps	Total Volume	Relative Intensity	Notes	Exercise	Intensity	Load	Sets	Reps	Total Volume	Relative Intensity	Notes	Exercise	Intensity	Load	Sets	Reps	Total Volume	Relative Intensity	Notes
52	High Bar Squat	53%	152	2	10	48	58%		SSB or Pause Squat	55%	160	6	4	24	55%		Deadlift	53%	163	2	5	24	63%
53		58%	167	2	8						0							63%	194	2	4
54		63%	181	2	6						0							73%	225	2	3
55			0								0								0
56			0								0								0
57	Bench Press	63%	131	2	10	48	68%		Floor Press or Close Grip Bench	65%	137	3	10	30	65%		Bench Press	73%	152	2	5	24	78%
58		68%	142	2	8						0							78%	163	2	4
59		73%	152	2	6						0							83%	173	2	3
60			0								0								0
61			0								0								0
62	Deadlift	65%	202	6	4	24	65%		Pendlay Row	65%	123	3	10	30	65%		Box Squat (1" below parrallel)	55%	160	3	8	24	55%
63			0								0								0
64			0								0								0
65			0								0								0
66			0								0								0
67	Shoulder Press and Pulldown Superset	50-60%		3	8 to 12				High Incline DB Press Superset with DB Chest Supported Row	50-60%		3	8 to 12				Low Incline DB Press Superset with DB Chest Supported Row	50-60%		3	8 to 12
68	Rev Hyper and Hyper Superset	bw		3	10				Seated Row Superset with Weighted Push up	50-60%		3	8 to 12				Rev Hyper Superset with hyper	50-60%		3	10
69	Face Pull and Rev Fly Superset	50-60%		3	8 to 12				Chest Supported Rev Fly superset with DB Cuban Press	50-60%		3	8 to 12				Face Pull and Rev Fly Superset	50-60%		3	8 to 12
70	Week 4
71	Session 1								Session 2								Session 3
72	Exercise	Intensity	Load	Sets	Reps	Total Volume	Relative Intensity	Notes	Exercise	Intensity	Load	Sets	Reps	Total Volume	Relative Intensity	Notes	Exercise	Intensity	Load	Sets	Reps	Total Volume	Relative Intensity	Notes
73	High Bar Squat	68%	196	2	8	36	73%		SSB or Pause Squat	65%	189	4	4	16	65%		Deadlift	60%	186	2	5	24	70%
74		73%	210	2	6						0							70%	217	2	4
75		78%	225	2	4						0							80%	248	2	3
76			0								0								0
77			0								0								0
78	Bench Press	73%	152	2	8	36	78%		Floor Press or Close Grip Bench	75%	158	3	8	24	75%		Bench Press	65%	137	2	5	24	75%
79		78%	163	2	6						0							75%	158	2	4
80		83%	173	2	4						0							85%	179	2	3
81			0								0								0
82			0								0								0
83	Deadlift	75%	233	6	3	18	75%		Pendlay Row	75%	142	3	8	24	75%		Front Squat	50%	145	4	4	16	50%
84			0								0								0
85			0								0								0
86			0								0								0
87			0								0								0
88	Shoulder Press and Pulldown Superset	50-60%		3	6 to 10				High Incline DB Press Superset with DB Chest Supported Row	50-60%		3	6 to 10				Low Incline DB Press Superset with DB Chest Supported Row	50-60%		3	6 to 10
89	Rev Hyper and Hyper Superset	bw		3	10				Seated Row Superset with Weighted Push up	50-60%		3	6 to 10				Rev Hyper Superset with hyper	50-60%		3	10
90	Face Pull and Rev Fly Superset	50-60%		3	6 to 10				Chest Supported Rev Fly superset with DB Cuban Press	50-60%		3	6 to 10				Face Pull and Rev Fly Superset	50-60%		3	6 to 10
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