Sheiko: #40

	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	dl	50%	1x4	200	squat	50%	1x5	150		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			60%	2x4	120		60%	2x4	240		60%	1x4	180	squat	300	285	265
5			70%	2x3	140		70%	2x3	280		70%	2x3	210	bench	200	190	180
6			80%	2x3	160		80%	2x3	320		80%	2x3	240	dl	400	380	355
7			85%	3x2	170		85%	4x2	340		85%	4x2	255	press	100	95	90
8			80%	2x3	160	bench	50%	1x8	100	bench	50%	1X5	100
9		squat	50%	1x5	150		55%	1x7	110		60%	2x4	120	Sheiko #40
10			60%	1x4	180		60%	1x6	120		70%	2x3	140	More at actuals.ca
11			70%	2x3	210		65%	1x5	130		80%	6x2	160
12			80%	5x3	240		70%	1x4	140	dip		5x6
13		bench	55%	1x5	110		75%	2x3	150	squat	55%	1x5	165
14			65%	1x5	130		80%	2x2	160		65%	1x4	195
15			75%	5x4	150		85%	3x1	170		75%	4x3	225
16		fly		5x10			80%	2x2	160	triceps		5x10
17		leg press		6x6			75%	1x3	150	gmorning (sit)		5x5
18		gmorning (stand)		5x5			70%	1x4	140
19							65%	1x6	130
20							60%	1x8	120
21							55%	1x10	110
22							50%	1x12	100
23						fly		5x10
24						block dl	60%	1x5	240
25							70%	1x4	280
26							80%	2x3	320
27							90%	2x3	360
28							100%	3x2	400
29						lunge		6x5
30						abs		4x10
31	2	Jan-8				Jan-10				Jan-12
32		squat	50%	1x5	150	def. dl	50%	1x3	200	bench	50%	1x5	100
33			60%	1x4	180		60%	2x3	240		60%	1x4	120
34			70%	2x3	210		65%	4x2	260		70%	2x3	140
35			80%	5x3	240	bench	50%	1x5	100		80%	7x3	160
36		bench	50%	1X5	100		60%	1x5	120	squat	50%	1x5	150
37			60%	1X4	120		70%	2x4	140		60%	1x5	180
38			70%	2x3	140		75%	2x3	150		70%	2x5	210
39			80%	6x2	160		80%	3x2	160		75%	4x4	225
40		fly		5x10			75%	2x3	150	push up (wide)		5x8
41		dip		5x8			70%	2x5	140	leg ext.		5x10
42		squat	50%	1x5	150		60%	1x7	120	gmorning (sit)		5x5
43			60%	1x4	180		50%	1x9	100
44			70%	2x3	210	fly		5x10
45			75%	4x3	225	dl	50%	1x4	200
46		gmorning (stand)		5x5			60%	1x4	240
47							70%	2x3	280
48							80%	5x2	320
49						leg press		6x5
50						abs		4x10
51	3	Jan-15				Jan-17				Jan-19
52		squat	50%	1x5	150	dl	50%	1x4	200	bench	50%	1x5	100
53			60%	2x4	180		60%	1x3	240		60%	1x4	120
54			70%	2x3	210		70%	2x3	280		70%	2x3	140
55			80%	2x2	240		80%	2x2	320		80%	6x3	160
56			90%	3x1	270		90%	3x1	360	squat	50%	1x5	150
57		bench	50%	1X5	100		80%	2x2	320		60%	1x4	180
58			60%	1X4	120	bench	50%	1x6	100		70%	2x3	210
59			70%	2x3	140		60%	1x5	120		80%	3x3	240
60			80%	2x3	160		70%	2x4	140		85%	4x2	255
61			90%	3x2	180		75%	2x3	150	bench	50%	1x6	100
62		squat	55%	1x4	165		80%	3x2	160		60%	1x6	120
63		squat	65%	1x4	195		75%	2x3	150		70%	4x6	140
64		squat	75%	4x4	225		70%	1x5	140	fly		5x10
65		fly		5x10			60%	1x9	120	leg press		6x6
66		gmorning (stand)		5x5			50%	1x11	100	gmorning (sit)		5x5
67						fly		5x10
68						block dl	65%	1x5	260
69						block dl	75%	2x5	300
70						block dl	85%	4x4	340
71						lunge		6x5
72						abs		3x10
73
74	4	Jan-22				Jan-24				Jan-26
75		squat	50%	1x5	150	knee dl	50%	1x3	200	squat	50%	1x5	150
76			60%	1x4	180		60%	2x3	240		60%	1x4	180
77			70%	2x3	210		70%	2x3	280		70%	2x3	210
78			80%	5x3	240		75%	5x3	300		80%	6x3	240
79		bench	50%	1X5	100	bench	50%	1x6	100		85%	6x3	255
80			60%	1X4	120		60%	1x5	120		80%	6x3	240
81			70%	2x3	140		70%	2x4	140	bench	50%	1x5	100
82			80%	3x3	160		75%	2x3	150		60%	1x4	120
83			85%	4x2	170		80%	3x3	160		70%	2x3	140
84		fly		5x10			75%	2x4	150		80%	6x2	160
85		dip		5x8			70%	2x5	140	gmorning (sit)		5x5
86		squat	50%	1x5	150		65%	1x6	130
87			60%	1x5	180		60%	1x8	120
88			70%	1x5	210		55%	1x10	110
89			75%	4x4	225		50%	1x10	100
90						dl	50%	1x4	200
91							60%	1x4	240
92							70%	2x3	280
93							80%	6x3	320
94						fly		5x10
95						lunge		6x5
96						abs		3x10
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