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    Sheiko Comparisons

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    KönczölDávid
    The document contains data on training cycles including the type of cycle, number of weeks, total training volume, and percentages of training volume dedicated to squats, benches, deadlifts, and variations of each lift. It also includes recommendations for training volumes based on experience level.

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    Sheiko Comparisons

    Uploaded by

    KönczölDávid
    107 views2 pages
    The document contains data on training cycles including the type of cycle, number of weeks, total training volume, and percentages of training volume dedicated to squats, benches, deadlifts, and variations of each lift. It also includes recommendations for training volumes based on experience level.

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    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    The document contains data on training cycles including the type of cycle, number of weeks, total training volume, and percentages of training volume dedicated to squats, benches, deadlifts, and variations of each lift. It also includes recommendations for training volumes based on experience level.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    107 views2 pages

    Sheiko Comparisons

    Uploaded by

    KönczölDávid
    The document contains data on training cycles including the type of cycle, number of weeks, total training volume, and percentages of training volume dedicated to squats, benches, deadlifts, and variations of each lift. It also includes recommendations for training volumes based on experience level.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 2

    Type Cycle Weeks NL NL/WeekSquat % Bench %

    Prep New 37v2 4 824 206 0.325242718446602 0.516990291262136


    Prep New 31 4 666 166.5 0.372372372372372 0.475975975975976
    Comp New 32v2 4 390 97.5 0.343589743589744 0.438461538461539
    Prep New 4 Day 1 4 882 220.5 0.248299319727891 0.487528344671202
    Prep New 4 Day 2 6 1353 225.5 0.275683665927568 0.441980783444198
    Prep New 4 Day 3 5 1168 233.6 0.273972602739726 0.477739726027397
    Comp New 4 Day 4 5 532 106.4 0.261278195488722 0.483082706766917
    Prep Old 29 4 981 245.25 0.348623853211009 0.462793068297655
    Prep Old 30 4 1257 314.25 0.315831344470963 0.518695306284805
    Prep Old 31 4 1136 284 0.342429577464789 0.52112676056338
    Comp Old 32 4 543 135.75 0.353591160220994 0.47329650092081
    Prep Old 37 4 1110 277.5 0.323423423423423 0.481981981981982
    Prep Old 39 4 921 230.25 0.347448425624321 0.47014115092291
    Prep Old 40 4 1220 305 0.317213114754098 0.504918032786885
    Prep Old CMS 1 4 1355 338.75 0.292988929889299 0.430258302583026
    Prep Old CMS 2 6 2056 342.667 0.252918287937743 0.505836575875486
    Prep Old CMS 3 5 1318 263.6 0.286798179059181 0.494688922610015
    Comp Old CMS 4 5 842 168.4 0.342042755344418 0.404988123515439
    Prep Adjusted 29 4 897 224.25 0.336677814938684 0.474916387959866
    Prep Adjusted 30 4 1122 280.5 0.310160427807487 0.532976827094474
    Prep Adjusted 31 4 1050 262.5 0.348571428571429 0.521904761904762
    Comp Adjusted 32 4 452 113 0.336283185840708 0.493362831858407
    Prep Adjusted 37 4 977 244.25 0.320368474923234 0.496417604912999
    Prep Adjusted 39 4 840 210 0.35 0.473809523809524
    Prep Adjusted 40 4 1114 278.5 0.321364452423698 0.513464991023339
    Prep Adjusted CMS 1 4 1249 312.25 0.295436349079263 0.437149719775821
    Prep Adjusted CMS 2 6 1897 316.167 0.25197680548234 0.516078017923036
    Prep Adjusted CMS 3 5 1213 242.6 0.28441879637263 0.505358615004122
    Comp Adjusted CMS 4 5 842 168.4 0.342042755344418 0.404988123515439

    Boris' Recommended Volumes NL


    Class NL/Week <225
    Beginner 175 226-275
    Cl 3 225 275+
    2&1 250 Comp
    CMS 275
    MS 312
    MSIC 425
    Deadlift % Squat Variations % Bench Variations % Deadlift Variations %
    0.157766990291262 0 0 47.6923076923077
    0.157657657657658 0 0 70.4761904761905
    0.212820512820513 0 0 10.8433734939759
    0.264172335600907 53.4246575342466 40.2325581395349 100
    0.282335550628234 0 23.7458193979933 95.0261780104712
    0.248287671232877 0 35.84229390681 100
    0.255639097744361 0 0 65.4411764705882
    0.188583078491335 13.7426900584795 0 85.945945945946
    0.165473349244232 0 0 43.75
    0.136443661971831 0 0 73.5483870967742
    0.173112338858195 0 0 14.8936170212766
    0.194594594594595 0 0 50.462962962963
    0.182410423452769 16.5625 0 54.7619047619048
    0.177868852459016 0 0 43.778801843318
    0.276752767527675 0 0 69.0666666666667
    0.24124513618677 0 0 67.741935483871
    0.218512898330804 0 0 65.9722222222222
    0.252969121140142 0 0 30.9859154929577
    0.182831661092531
    0.156862745098039
    0.12952380952381
    0.170353982300885
    0.183213920163767
    0.177380952380952
    0.165170556552962
    0.267413931144916
    0.231945176594623
    0.210222588623248
    0.252969121140142

    Avg % Total NL
    0.314518902085406 Squat Squat %>34
    0.481410741301157 Bench Bench %>51
    0.203949464925829 Deadlift Deadlift %>22

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