Main workout

Set 1
Week 1
Week 2
Week 3
Week 4

max lifts

Set 2
0.65
0.7
0.75
0.4

Deadlift
Bench
Squat
Press

Training
Monday
Deadlift
Tuesday
Bench
Thursday
Squat
Friday
Press
The amount of reps to do:

Set 3
0.75
0.8
0.85
0.5

Assistance
Month 1
Month 2
Month 3

0.85
0.9
0.95
0.6

Value from table

90.00%
199.33
179.4
88.83
79.95
142.5
128.25
63.33
57
Week 1
Set 1
Set 2
Set 3
Set 1
115
132.5
150
50
57.5
67.5
82.5
95
107.5
35
42.5
47.5
Five
Five
At least Five Three

Week 2
Set 2
125
55
87.5
37.5

142.5
62.5
102.5
45
Three

To use this program do a test set in each of the four exercises. The test set is where you pick a weight that
you think you can do for 3 to 5 reps and do as many reps with it as you can. Once you have compeleted the
test set use the weight table to find the correct value to enter into the yelow boxes above. Use the three sets
from week 4 as a warm up before doing your three work sets. At the end of week 4 add 5 to the value for squats
and deads and 2.5 to the value for bench and press and then repeat.
When you can no longer get the required amount of reps skip to week 4 then do another test set.
The exercises get reset individually if you cannot get enough reps in your deadlift this does not mean you need
to reset your bench etc.
For assistance work do five sets of ten with a weight listed on the table in the top right corner of this sheet.
After this do a few sets of pull ups and dips. Aim to get to 50 pull ups per week and 100 dips per week.
The best lifts sheet is so you can keep a record of the most weight you can do for each amount of reps below 30.
The training log is so you can keep a record of the last of each exercise it also gives you an effort value
associated with it. The effort value is an indication of progress it is not very accurate over large differences in reps
high reps tend to score highest on squats and deadlifts while low reps tend to score highest in bench and press.

Page 1

Main workout

Page 2

Main workout
Deadlift

Bench
90
110
115

Set 3

Squat
40
50
50

Week 3
Set 2

Set 1

160
70
115
50
At least Three Five

Press
65
75
85

132.5
57.5
95
42.5

Set 3
150
67.5
107.5
47.5

Three

30
35
35

Week 4
Set 2

Set 1

170
75
120
52.5
At least one Five

pick a weight that

ave compeleted the
. Use the three sets
5 to the value for squats

es not mean you need

rner of this sheet.

dips per week.

amount of reps below 30.

an effort value
r large differences in reps
est in bench and press.

Page 3

70
30
50
22.5

Set 3
87.5
37.5
62.5
27.5

Five

107.5
47.5
75
32.5
Five

Main workout

Page 4

Main workout

Page 5

Main workout

Page 6

Weight tables
weight\reps
20
22.5
25
27.5
30
32.5
35
37.5
40
42.5
45
47.5
50
52.5
55
57.5
60
62.5
65
67.5
70
72.5
75
77.5
80
82.5
85
87.5
90
92.5
95
97.5
100
102.5
105
107.5
110
112.5
115
117.5
120
122.5
125
127.5
130
132.5
135
137.5
140
142.5
145
147.5

1
20.67
23.25
25.83
28.42
31.00
33.58
36.17
38.75
41.33
43.92
46.50
49.08
51.67
54.25
56.83
59.42
62.00
64.58
67.17
69.75
72.33
74.92
77.50
80.08
82.67
85.25
87.83
90.42
93.00
95.58
98.17
100.75
103.33
105.92
108.50
111.08
113.67
116.25
118.83
121.42
124.00
126.58
129.17
131.75
134.33
136.92
139.50
142.08
144.67
147.25
149.83
152.42

2
21.33
24.00
26.67
29.33
32.00
34.67
37.33
40.00
42.67
45.33
48.00
50.67
53.33
56.00
58.67
61.33
64.00
66.67
69.33
72.00
74.67
77.33
80.00
82.67
85.33
88.00
90.67
93.33
96.00
98.67
101.33
104.00
106.67
109.33
112.00
114.67
117.33
120.00
122.67
125.33
128.00
130.67
133.33
136.00
138.67
141.33
144.00
146.67
149.33
152.00
154.67
157.33

3
22.00
24.75
27.50
30.25
33.00
35.75
38.50
41.25
44.00
46.75
49.50
52.25
55.00
57.75
60.50
63.25
66.00
68.75
71.50
74.25
77.00
79.75
82.50
85.25
88.00
90.75
93.50
96.25
99.00
101.75
104.50
107.25
110.00
112.75
115.50
118.25
121.00
123.75
126.50
129.25
132.00
134.75
137.50
140.25
143.00
145.75
148.50
151.25
154.00
156.75
159.50
162.25
Page 7

4
22.67
25.50
28.33
31.17
34.00
36.83
39.67
42.50
45.33
48.17
51.00
53.83
56.67
59.50
62.33
65.17
68.00
70.83
73.67
76.50
79.33
82.17
85.00
87.83
90.67
93.50
96.33
99.17
102.00
104.83
107.67
110.50
113.33
116.17
119.00
121.83
124.67
127.50
130.33
133.17
136.00
138.83
141.67
144.50
147.33
150.17
153.00
155.83
158.67
161.50
164.33
167.17

5
23.33
26.25
29.17
32.08
35.00
37.92
40.83
43.75
46.67
49.58
52.50
55.42
58.33
61.25
64.17
67.08
70.00
72.92
75.83
78.75
81.67
84.58
87.50
90.42
93.33
96.25
99.17
102.08
105.00
107.92
110.83
113.75
116.67
119.58
122.50
125.42
128.33
131.25
134.17
137.08
140.00
142.92
145.83
148.75
151.67
154.58
157.50
160.42
163.33
166.25
169.17
172.08

6
24.00
27.00
30.00
33.00
36.00
39.00
42.00
45.00
48.00
51.00
54.00
57.00
60.00
63.00
66.00
69.00
72.00
75.00
78.00
81.00
84.00
87.00
90.00
93.00
96.00
99.00
102.00
105.00
108.00
111.00
114.00
117.00
120.00
123.00
126.00
129.00
132.00
135.00
138.00
141.00
144.00
147.00
150.00
153.00
156.00
159.00
162.00
165.00
168.00
171.00
174.00
177.00

Weight tables
150
152.5
155
157.5
160
162.5
165
167.5
170
172.5
175
177.5
180
182.5
185
187.5
190
192.5
195
197.5
200
202.5
205
207.5
210
212.5
215
217.5
220
222.5
225
227.5
230
232.5
235
237.5
240
242.5
245
247.5
250
252.5
255
257.5
260
262.5
265
267.5
270
272.5
275
277.5
280

155.00
157.58
160.17
162.75
165.33
167.92
170.50
173.08
175.67
178.25
180.83
183.42
186.00
188.58
191.17
193.75
196.33
198.92
201.50
204.08
206.67
209.25
211.83
214.42
217.00
219.58
222.17
224.75
227.33
229.92
232.50
235.08
237.67
240.25
242.83
245.42
248.00
250.58
253.17
255.75
258.33
260.92
263.50
266.08
268.67
271.25
273.83
276.42
279.00
281.58
284.17
286.75
289.33

160.00
162.67
165.33
168.00
170.67
173.33
176.00
178.67
181.33
184.00
186.67
189.33
192.00
194.67
197.33
200.00
202.67
205.33
208.00
210.67
213.33
216.00
218.67
221.33
224.00
226.67
229.33
232.00
234.67
237.33
240.00
242.67
245.33
248.00
250.67
253.33
256.00
258.67
261.33
264.00
266.67
269.33
272.00
274.67
277.33
280.00
282.67
285.33
288.00
290.67
293.33
296.00
298.67

165.00
167.75
170.50
173.25
176.00
178.75
181.50
184.25
187.00
189.75
192.50
195.25
198.00
200.75
203.50
206.25
209.00
211.75
214.50
217.25
220.00
222.75
225.50
228.25
231.00
233.75
236.50
239.25
242.00
244.75
247.50
250.25
253.00
255.75
258.50
261.25
264.00
266.75
269.50
272.25
275.00
277.75
280.50
283.25
286.00
288.75
291.50
294.25
297.00
299.75
302.50
305.25
308.00
Page 8

170.00
172.83
175.67
178.50
181.33
184.17
187.00
189.83
192.67
195.50
198.33
201.17
204.00
206.83
209.67
212.50
215.33
218.17
221.00
223.83
226.67
229.50
232.33
235.17
238.00
240.83
243.67
246.50
249.33
252.17
255.00
257.83
260.67
263.50
266.33
269.17
272.00
274.83
277.67
280.50
283.33
286.17
289.00
291.83
294.67
297.50
300.33
303.17
306.00
308.83
311.67
314.50
317.33

175.00
177.92
180.83
183.75
186.67
189.58
192.50
195.42
198.33
201.25
204.17
207.08
210.00
212.92
215.83
218.75
221.67
224.58
227.50
230.42
233.33
236.25
239.17
242.08
245.00
247.92
250.83
253.75
256.67
259.58
262.50
265.42
268.33
271.25
274.17
277.08
280.00
282.92
285.83
288.75
291.67
294.58
297.50
300.42
303.33
306.25
309.17
312.08
315.00
317.92
320.83
323.75
326.67

180.00
183.00
186.00
189.00
192.00
195.00
198.00
201.00
204.00
207.00
210.00
213.00
216.00
219.00
222.00
225.00
228.00
231.00
234.00
237.00
240.00
243.00
246.00
249.00
252.00
255.00
258.00
261.00
264.00
267.00
270.00
273.00
276.00
279.00
282.00
285.00
288.00
291.00
294.00
297.00
300.00
303.00
306.00
309.00
312.00
315.00
318.00
321.00
324.00
327.00
330.00
333.00
336.00

Weight tables
282.5
285
287.5
290
292.5
295
297.5
300
302.5
305
307.5
310
312.5
315
317.5
320
322.5
325
327.5
330
332.5
335
337.5
340
342.5
345
347.5
350
352.5
355
357.5
360
362.5
365
367.5
370
372.5
375
377.5
380
382.5
385
387.5
390
392.5
395
397.5
400
402.5
405
407.5
410
412.5

291.92
294.50
297.08
299.67
302.25
304.83
307.42
310.00
312.58
315.17
317.75
320.33
322.92
325.50
328.08
330.67
333.25
335.83
338.42
341.00
343.58
346.17
348.75
351.33
353.92
356.50
359.08
361.67
364.25
366.83
369.42
372.00
374.58
377.17
379.75
382.33
384.92
387.50
390.08
392.67
395.25
397.83
400.42
403.00
405.58
408.17
410.75
413.33
415.92
418.50
421.08
423.67
426.25

301.33
304.00
306.67
309.33
312.00
314.67
317.33
320.00
322.67
325.33
328.00
330.67
333.33
336.00
338.67
341.33
344.00
346.67
349.33
352.00
354.67
357.33
360.00
362.67
365.33
368.00
370.67
373.33
376.00
378.67
381.33
384.00
386.67
389.33
392.00
394.67
397.33
400.00
402.67
405.33
408.00
410.67
413.33
416.00
418.67
421.33
424.00
426.67
429.33
432.00
434.67
437.33
440.00

310.75
313.50
316.25
319.00
321.75
324.50
327.25
330.00
332.75
335.50
338.25
341.00
343.75
346.50
349.25
352.00
354.75
357.50
360.25
363.00
365.75
368.50
371.25
374.00
376.75
379.50
382.25
385.00
387.75
390.50
393.25
396.00
398.75
401.50
404.25
407.00
409.75
412.50
415.25
418.00
420.75
423.50
426.25
429.00
431.75
434.50
437.25
440.00
442.75
445.50
448.25
451.00
453.75
Page 9

320.17
323.00
325.83
328.67
331.50
334.33
337.17
340.00
342.83
345.67
348.50
351.33
354.17
357.00
359.83
362.67
365.50
368.33
371.17
374.00
376.83
379.67
382.50
385.33
388.17
391.00
393.83
396.67
399.50
402.33
405.17
408.00
410.83
413.67
416.50
419.33
422.17
425.00
427.83
430.67
433.50
436.33
439.17
442.00
444.83
447.67
450.50
453.33
456.17
459.00
461.83
464.67
467.50

329.58
332.50
335.42
338.33
341.25
344.17
347.08
350.00
352.92
355.83
358.75
361.67
364.58
367.50
370.42
373.33
376.25
379.17
382.08
385.00
387.92
390.83
393.75
396.67
399.58
402.50
405.42
408.33
411.25
414.17
417.08
420.00
422.92
425.83
428.75
431.67
434.58
437.50
440.42
443.33
446.25
449.17
452.08
455.00
457.92
460.83
463.75
466.67
469.58
472.50
475.42
478.33
481.25

339.00
342.00
345.00
348.00
351.00
354.00
357.00
360.00
363.00
366.00
369.00
372.00
375.00
378.00
381.00
384.00
387.00
390.00
393.00
396.00
399.00
402.00
405.00
408.00
411.00
414.00
417.00
420.00
423.00
426.00
429.00
432.00
435.00
438.00
441.00
444.00
447.00
450.00
453.00
456.00
459.00
462.00
465.00
468.00
471.00
474.00
477.00
480.00
483.00
486.00
489.00
492.00
495.00

Weight tables
415
417.5
420
422.5
425
427.5
430
432.5
435
437.5
440
442.5
445
447.5
450
452.5
455
457.5
460
462.5
465
467.5
470
472.5
475
477.5
480
482.5
485
487.5
490
492.5
495
497.5
500

428.83
431.42
434.00
436.58
439.17
441.75
444.33
446.92
449.50
452.08
454.67
457.25
459.83
462.42
465.00
467.58
470.17
472.75
475.33
477.92
480.50
483.08
485.67
488.25
490.83
493.42
496.00
498.58
501.17
503.75
506.33
508.92
511.50
514.08
516.67

442.67
445.33
448.00
450.67
453.33
456.00
458.67
461.33
464.00
466.67
469.33
472.00
474.67
477.33
480.00
482.67
485.33
488.00
490.67
493.33
496.00
498.67
501.33
504.00
506.67
509.33
512.00
514.67
517.33
520.00
522.67
525.33
528.00
530.67
533.33

456.50
459.25
462.00
464.75
467.50
470.25
473.00
475.75
478.50
481.25
484.00
486.75
489.50
492.25
495.00
497.75
500.50
503.25
506.00
508.75
511.50
514.25
517.00
519.75
522.50
525.25
528.00
530.75
533.50
536.25
539.00
541.75
544.50
547.25
550.00

Page 10

470.33
473.17
476.00
478.83
481.67
484.50
487.33
490.17
493.00
495.83
498.67
501.50
504.33
507.17
510.00
512.83
515.67
518.50
521.33
524.17
527.00
529.83
532.67
535.50
538.33
541.17
544.00
546.83
549.67
552.50
555.33
558.17
561.00
563.83
566.67

484.17
487.08
490.00
492.92
495.83
498.75
501.67
504.58
507.50
510.42
513.33
516.25
519.17
522.08
525.00
527.92
530.83
533.75
536.67
539.58
542.50
545.42
548.33
551.25
554.17
557.08
560.00
562.92
565.83
568.75
571.67
574.58
577.50
580.42
583.33

498.00
501.00
504.00
507.00
510.00
513.00
516.00
519.00
522.00
525.00
528.00
531.00
534.00
537.00
540.00
543.00
546.00
549.00
552.00
555.00
558.00
561.00
564.00
567.00
570.00
573.00
576.00
579.00
582.00
585.00
588.00
591.00
594.00
597.00
600.00

Weight tables
7
24.67
27.75
30.83
33.92
37.00
40.08
43.17
46.25
49.33
52.42
55.50
58.58
61.67
64.75
67.83
70.92
74.00
77.08
80.17
83.25
86.33
89.42
92.50
95.58
98.67
101.75
104.83
107.92
111.00
114.08
117.17
120.25
123.33
126.42
129.50
132.58
135.67
138.75
141.83
144.92
148.00
151.08
154.17
157.25
160.33
163.42
166.50
169.58
172.67
175.75
178.83
181.92

8
25.33
28.50
31.67
34.83
38.00
41.17
44.33
47.50
50.67
53.83
57.00
60.17
63.33
66.50
69.67
72.83
76.00
79.17
82.33
85.50
88.67
91.83
95.00
98.17
101.33
104.50
107.67
110.83
114.00
117.17
120.33
123.50
126.67
129.83
133.00
136.17
139.33
142.50
145.67
148.83
152.00
155.17
158.33
161.50
164.67
167.83
171.00
174.17
177.33
180.50
183.67
186.83

9
26.00
29.25
32.50
35.75
39.00
42.25
45.50
48.75
52.00
55.25
58.50
61.75
65.00
68.25
71.50
74.75
78.00
81.25
84.50
87.75
91.00
94.25
97.50
100.75
104.00
107.25
110.50
113.75
117.00
120.25
123.50
126.75
130.00
133.25
136.50
139.75
143.00
146.25
149.50
152.75
156.00
159.25
162.50
165.75
169.00
172.25
175.50
178.75
182.00
185.25
188.50
191.75

10
26.67
30.00
33.33
36.67
40.00
43.33
46.67
50.00
53.33
56.67
60.00
63.33
66.67
70.00
73.33
76.67
80.00
83.33
86.67
90.00
93.33
96.67
100.00
103.33
106.67
110.00
113.33
116.67
120.00
123.33
126.67
130.00
133.33
136.67
140.00
143.33
146.67
150.00
153.33
156.67
160.00
163.33
166.67
170.00
173.33
176.67
180.00
183.33
186.67
190.00
193.33
196.67
Page 11

11
27.33
30.75
34.17
37.58
41.00
44.42
47.83
51.25
54.67
58.08
61.50
64.92
68.33
71.75
75.17
78.58
82.00
85.42
88.83
92.25
95.67
99.08
102.50
105.92
109.33
112.75
116.17
119.58
123.00
126.42
129.83
133.25
136.67
140.08
143.50
146.92
150.33
153.75
157.17
160.58
164.00
167.42
170.83
174.25
177.67
181.08
184.50
187.92
191.33
194.75
198.17
201.58

12
28.00
31.50
35.00
38.50
42.00
45.50
49.00
52.50
56.00
59.50
63.00
66.50
70.00
73.50
77.00
80.50
84.00
87.50
91.00
94.50
98.00
101.50
105.00
108.50
112.00
115.50
119.00
122.50
126.00
129.50
133.00
136.50
140.00
143.50
147.00
150.50
154.00
157.50
161.00
164.50
168.00
171.50
175.00
178.50
182.00
185.50
189.00
192.50
196.00
199.50
203.00
206.50

13
28.67
32.25
35.83
39.42
43.00
46.58
50.17
53.75
57.33
60.92
64.50
68.08
71.67
75.25
78.83
82.42
86.00
89.58
93.17
96.75
100.33
103.92
107.50
111.08
114.67
118.25
121.83
125.42
129.00
132.58
136.17
139.75
143.33
146.92
150.50
154.08
157.67
161.25
164.83
168.42
172.00
175.58
179.17
182.75
186.33
189.92
193.50
197.08
200.67
204.25
207.83
211.42

Weight tables
185.00
188.08
191.17
194.25
197.33
200.42
203.50
206.58
209.67
212.75
215.83
218.92
222.00
225.08
228.17
231.25
234.33
237.42
240.50
243.58
246.67
249.75
252.83
255.92
259.00
262.08
265.17
268.25
271.33
274.42
277.50
280.58
283.67
286.75
289.83
292.92
296.00
299.08
302.17
305.25
308.33
311.42
314.50
317.58
320.67
323.75
326.83
329.92
333.00
336.08
339.17
342.25
345.33

190.00
193.17
196.33
199.50
202.67
205.83
209.00
212.17
215.33
218.50
221.67
224.83
228.00
231.17
234.33
237.50
240.67
243.83
247.00
250.17
253.33
256.50
259.67
262.83
266.00
269.17
272.33
275.50
278.67
281.83
285.00
288.17
291.33
294.50
297.67
300.83
304.00
307.17
310.33
313.50
316.67
319.83
323.00
326.17
329.33
332.50
335.67
338.83
342.00
345.17
348.33
351.50
354.67

195.00
198.25
201.50
204.75
208.00
211.25
214.50
217.75
221.00
224.25
227.50
230.75
234.00
237.25
240.50
243.75
247.00
250.25
253.50
256.75
260.00
263.25
266.50
269.75
273.00
276.25
279.50
282.75
286.00
289.25
292.50
295.75
299.00
302.25
305.50
308.75
312.00
315.25
318.50
321.75
325.00
328.25
331.50
334.75
338.00
341.25
344.50
347.75
351.00
354.25
357.50
360.75
364.00

200.00
203.33
206.67
210.00
213.33
216.67
220.00
223.33
226.67
230.00
233.33
236.67
240.00
243.33
246.67
250.00
253.33
256.67
260.00
263.33
266.67
270.00
273.33
276.67
280.00
283.33
286.67
290.00
293.33
296.67
300.00
303.33
306.67
310.00
313.33
316.67
320.00
323.33
326.67
330.00
333.33
336.67
340.00
343.33
346.67
350.00
353.33
356.67
360.00
363.33
366.67
370.00
373.33
Page 12

205.00
208.42
211.83
215.25
218.67
222.08
225.50
228.92
232.33
235.75
239.17
242.58
246.00
249.42
252.83
256.25
259.67
263.08
266.50
269.92
273.33
276.75
280.17
283.58
287.00
290.42
293.83
297.25
300.67
304.08
307.50
310.92
314.33
317.75
321.17
324.58
328.00
331.42
334.83
338.25
341.67
345.08
348.50
351.92
355.33
358.75
362.17
365.58
369.00
372.42
375.83
379.25
382.67

210.00
213.50
217.00
220.50
224.00
227.50
231.00
234.50
238.00
241.50
245.00
248.50
252.00
255.50
259.00
262.50
266.00
269.50
273.00
276.50
280.00
283.50
287.00
290.50
294.00
297.50
301.00
304.50
308.00
311.50
315.00
318.50
322.00
325.50
329.00
332.50
336.00
339.50
343.00
346.50
350.00
353.50
357.00
360.50
364.00
367.50
371.00
374.50
378.00
381.50
385.00
388.50
392.00

215.00
218.58
222.17
225.75
229.33
232.92
236.50
240.08
243.67
247.25
250.83
254.42
258.00
261.58
265.17
268.75
272.33
275.92
279.50
283.08
286.67
290.25
293.83
297.42
301.00
304.58
308.17
311.75
315.33
318.92
322.50
326.08
329.67
333.25
336.83
340.42
344.00
347.58
351.17
354.75
358.33
361.92
365.50
369.08
372.67
376.25
379.83
383.42
387.00
390.58
394.17
397.75
401.33

Weight tables
348.42
351.50
354.58
357.67
360.75
363.83
366.92
370.00
373.08
376.17
379.25
382.33
385.42
388.50
391.58
394.67
397.75
400.83
403.92
407.00
410.08
413.17
416.25
419.33
422.42
425.50
428.58
431.67
434.75
437.83
440.92
444.00
447.08
450.17
453.25
456.33
459.42
462.50
465.58
468.67
471.75
474.83
477.92
481.00
484.08
487.17
490.25
493.33
496.42
499.50
502.58
505.67
508.75

357.83
361.00
364.17
367.33
370.50
373.67
376.83
380.00
383.17
386.33
389.50
392.67
395.83
399.00
402.17
405.33
408.50
411.67
414.83
418.00
421.17
424.33
427.50
430.67
433.83
437.00
440.17
443.33
446.50
449.67
452.83
456.00
459.17
462.33
465.50
468.67
471.83
475.00
478.17
481.33
484.50
487.67
490.83
494.00
497.17
500.33
503.50
506.67
509.83
513.00
516.17
519.33
522.50

367.25
370.50
373.75
377.00
380.25
383.50
386.75
390.00
393.25
396.50
399.75
403.00
406.25
409.50
412.75
416.00
419.25
422.50
425.75
429.00
432.25
435.50
438.75
442.00
445.25
448.50
451.75
455.00
458.25
461.50
464.75
468.00
471.25
474.50
477.75
481.00
484.25
487.50
490.75
494.00
497.25
500.50
503.75
507.00
510.25
513.50
516.75
520.00
523.25
526.50
529.75
533.00
536.25

376.67
380.00
383.33
386.67
390.00
393.33
396.67
400.00
403.33
406.67
410.00
413.33
416.67
420.00
423.33
426.67
430.00
433.33
436.67
440.00
443.33
446.67
450.00
453.33
456.67
460.00
463.33
466.67
470.00
473.33
476.67
480.00
483.33
486.67
490.00
493.33
496.67
500.00
503.33
506.67
510.00
513.33
516.67
520.00
523.33
526.67
530.00
533.33
536.67
540.00
543.33
546.67
550.00
Page 13

386.08
389.50
392.92
396.33
399.75
403.17
406.58
410.00
413.42
416.83
420.25
423.67
427.08
430.50
433.92
437.33
440.75
444.17
447.58
451.00
454.42
457.83
461.25
464.67
468.08
471.50
474.92
478.33
481.75
485.17
488.58
492.00
495.42
498.83
502.25
505.67
509.08
512.50
515.92
519.33
522.75
526.17
529.58
533.00
536.42
539.83
543.25
546.67
550.08
553.50
556.92
560.33
563.75

395.50
399.00
402.50
406.00
409.50
413.00
416.50
420.00
423.50
427.00
430.50
434.00
437.50
441.00
444.50
448.00
451.50
455.00
458.50
462.00
465.50
469.00
472.50
476.00
479.50
483.00
486.50
490.00
493.50
497.00
500.50
504.00
507.50
511.00
514.50
518.00
521.50
525.00
528.50
532.00
535.50
539.00
542.50
546.00
549.50
553.00
556.50
560.00
563.50
567.00
570.50
574.00
577.50

404.92
408.50
412.08
415.67
419.25
422.83
426.42
430.00
433.58
437.17
440.75
444.33
447.92
451.50
455.08
458.67
462.25
465.83
469.42
473.00
476.58
480.17
483.75
487.33
490.92
494.50
498.08
501.67
505.25
508.83
512.42
516.00
519.58
523.17
526.75
530.33
533.92
537.50
541.08
544.67
548.25
551.83
555.42
559.00
562.58
566.17
569.75
573.33
576.92
580.50
584.08
587.67
591.25

Weight tables
511.83
514.92
518.00
521.08
524.17
527.25
530.33
533.42
536.50
539.58
542.67
545.75
548.83
551.92
555.00
558.08
561.17
564.25
567.33
570.42
573.50
576.58
579.67
582.75
585.83
588.92
592.00
595.08
598.17
601.25
604.33
607.42
610.50
613.58
616.67

525.67
528.83
532.00
535.17
538.33
541.50
544.67
547.83
551.00
554.17
557.33
560.50
563.67
566.83
570.00
573.17
576.33
579.50
582.67
585.83
589.00
592.17
595.33
598.50
601.67
604.83
608.00
611.17
614.33
617.50
620.67
623.83
627.00
630.17
633.33

539.50
542.75
546.00
549.25
552.50
555.75
559.00
562.25
565.50
568.75
572.00
575.25
578.50
581.75
585.00
588.25
591.50
594.75
598.00
601.25
604.50
607.75
611.00
614.25
617.50
620.75
624.00
627.25
630.50
633.75
637.00
640.25
643.50
646.75
650.00

553.33
556.67
560.00
563.33
566.67
570.00
573.33
576.67
580.00
583.33
586.67
590.00
593.33
596.67
600.00
603.33
606.67
610.00
613.33
616.67
620.00
623.33
626.67
630.00
633.33
636.67
640.00
643.33
646.67
650.00
653.33
656.67
660.00
663.33
666.67

Page 14

567.17
570.58
574.00
577.42
580.83
584.25
587.67
591.08
594.50
597.92
601.33
604.75
608.17
611.58
615.00
618.42
621.83
625.25
628.67
632.08
635.50
638.92
642.33
645.75
649.17
652.58
656.00
659.42
662.83
666.25
669.67
673.08
676.50
679.92
683.33

581.00
584.50
588.00
591.50
595.00
598.50
602.00
605.50
609.00
612.50
616.00
619.50
623.00
626.50
630.00
633.50
637.00
640.50
644.00
647.50
651.00
654.50
658.00
661.50
665.00
668.50
672.00
675.50
679.00
682.50
686.00
689.50
693.00
696.50
700.00

594.83
598.42
602.00
605.58
609.17
612.75
616.33
619.92
623.50
627.08
630.67
634.25
637.83
641.42
645.00
648.58
652.17
655.75
659.33
662.92
666.50
670.08
673.67
677.25
680.83
684.42
688.00
691.58
695.17
698.75
702.33
705.92
709.50
713.08
716.67

Weight tables
14
29.33
33.00
36.67
40.33
44.00
47.67
51.33
55.00
58.67
62.33
66.00
69.67
73.33
77.00
80.67
84.33
88.00
91.67
95.33
99.00
102.67
106.33
110.00
113.67
117.33
121.00
124.67
128.33
132.00
135.67
139.33
143.00
146.67
150.33
154.00
157.67
161.33
165.00
168.67
172.33
176.00
179.67
183.33
187.00
190.67
194.33
198.00
201.67
205.33
209.00
212.67
216.33

15
30.00
33.75
37.50
41.25
45.00
48.75
52.50
56.25
60.00
63.75
67.50
71.25
75.00
78.75
82.50
86.25
90.00
93.75
97.50
101.25
105.00
108.75
112.50
116.25
120.00
123.75
127.50
131.25
135.00
138.75
142.50
146.25
150.00
153.75
157.50
161.25
165.00
168.75
172.50
176.25
180.00
183.75
187.50
191.25
195.00
198.75
202.50
206.25
210.00
213.75
217.50
221.25

16
30.67
34.50
38.33
42.17
46.00
49.83
53.67
57.50
61.33
65.17
69.00
72.83
76.67
80.50
84.33
88.17
92.00
95.83
99.67
103.50
107.33
111.17
115.00
118.83
122.67
126.50
130.33
134.17
138.00
141.83
145.67
149.50
153.33
157.17
161.00
164.83
168.67
172.50
176.33
180.17
184.00
187.83
191.67
195.50
199.33
203.17
207.00
210.83
214.67
218.50
222.33
226.17

17
31.33
35.25
39.17
43.08
47.00
50.92
54.83
58.75
62.67
66.58
70.50
74.42
78.33
82.25
86.17
90.08
94.00
97.92
101.83
105.75
109.67
113.58
117.50
121.42
125.33
129.25
133.17
137.08
141.00
144.92
148.83
152.75
156.67
160.58
164.50
168.42
172.33
176.25
180.17
184.08
188.00
191.92
195.83
199.75
203.67
207.58
211.50
215.42
219.33
223.25
227.17
231.08
Page 15

18
32.00
36.00
40.00
44.00
48.00
52.00
56.00
60.00
64.00
68.00
72.00
76.00
80.00
84.00
88.00
92.00
96.00
100.00
104.00
108.00
112.00
116.00
120.00
124.00
128.00
132.00
136.00
140.00
144.00
148.00
152.00
156.00
160.00
164.00
168.00
172.00
176.00
180.00
184.00
188.00
192.00
196.00
200.00
204.00
208.00
212.00
216.00
220.00
224.00
228.00
232.00
236.00

19
32.67
36.75
40.83
44.92
49.00
53.08
57.17
61.25
65.33
69.42
73.50
77.58
81.67
85.75
89.83
93.92
98.00
102.08
106.17
110.25
114.33
118.42
122.50
126.58
130.67
134.75
138.83
142.92
147.00
151.08
155.17
159.25
163.33
167.42
171.50
175.58
179.67
183.75
187.83
191.92
196.00
200.08
204.17
208.25
212.33
216.42
220.50
224.58
228.67
232.75
236.83
240.92

20
33.33
37.50
41.67
45.83
50.00
54.17
58.33
62.50
66.67
70.83
75.00
79.17
83.33
87.50
91.67
95.83
100.00
104.17
108.33
112.50
116.67
120.83
125.00
129.17
133.33
137.50
141.67
145.83
150.00
154.17
158.33
162.50
166.67
170.83
175.00
179.17
183.33
187.50
191.67
195.83
200.00
204.17
208.33
212.50
216.67
220.83
225.00
229.17
233.33
237.50
241.67
245.83

Weight tables
220.00
223.67
227.33
231.00
234.67
238.33
242.00
245.67
249.33
253.00
256.67
260.33
264.00
267.67
271.33
275.00
278.67
282.33
286.00
289.67
293.33
297.00
300.67
304.33
308.00
311.67
315.33
319.00
322.67
326.33
330.00
333.67
337.33
341.00
344.67
348.33
352.00
355.67
359.33
363.00
366.67
370.33
374.00
377.67
381.33
385.00
388.67
392.33
396.00
399.67
403.33
407.00
410.67

225.00
228.75
232.50
236.25
240.00
243.75
247.50
251.25
255.00
258.75
262.50
266.25
270.00
273.75
277.50
281.25
285.00
288.75
292.50
296.25
300.00
303.75
307.50
311.25
315.00
318.75
322.50
326.25
330.00
333.75
337.50
341.25
345.00
348.75
352.50
356.25
360.00
363.75
367.50
371.25
375.00
378.75
382.50
386.25
390.00
393.75
397.50
401.25
405.00
408.75
412.50
416.25
420.00

230.00
233.83
237.67
241.50
245.33
249.17
253.00
256.83
260.67
264.50
268.33
272.17
276.00
279.83
283.67
287.50
291.33
295.17
299.00
302.83
306.67
310.50
314.33
318.17
322.00
325.83
329.67
333.50
337.33
341.17
345.00
348.83
352.67
356.50
360.33
364.17
368.00
371.83
375.67
379.50
383.33
387.17
391.00
394.83
398.67
402.50
406.33
410.17
414.00
417.83
421.67
425.50
429.33

235.00
238.92
242.83
246.75
250.67
254.58
258.50
262.42
266.33
270.25
274.17
278.08
282.00
285.92
289.83
293.75
297.67
301.58
305.50
309.42
313.33
317.25
321.17
325.08
329.00
332.92
336.83
340.75
344.67
348.58
352.50
356.42
360.33
364.25
368.17
372.08
376.00
379.92
383.83
387.75
391.67
395.58
399.50
403.42
407.33
411.25
415.17
419.08
423.00
426.92
430.83
434.75
438.67
Page 16

240.00
244.00
248.00
252.00
256.00
260.00
264.00
268.00
272.00
276.00
280.00
284.00
288.00
292.00
296.00
300.00
304.00
308.00
312.00
316.00
320.00
324.00
328.00
332.00
336.00
340.00
344.00
348.00
352.00
356.00
360.00
364.00
368.00
372.00
376.00
380.00
384.00
388.00
392.00
396.00
400.00
404.00
408.00
412.00
416.00
420.00
424.00
428.00
432.00
436.00
440.00
444.00
448.00

245.00
249.08
253.17
257.25
261.33
265.42
269.50
273.58
277.67
281.75
285.83
289.92
294.00
298.08
302.17
306.25
310.33
314.42
318.50
322.58
326.67
330.75
334.83
338.92
343.00
347.08
351.17
355.25
359.33
363.42
367.50
371.58
375.67
379.75
383.83
387.92
392.00
396.08
400.17
404.25
408.33
412.42
416.50
420.58
424.67
428.75
432.83
436.92
441.00
445.08
449.17
453.25
457.33

250.00
254.17
258.33
262.50
266.67
270.83
275.00
279.17
283.33
287.50
291.67
295.83
300.00
304.17
308.33
312.50
316.67
320.83
325.00
329.17
333.33
337.50
341.67
345.83
350.00
354.17
358.33
362.50
366.67
370.83
375.00
379.17
383.33
387.50
391.67
395.83
400.00
404.17
408.33
412.50
416.67
420.83
425.00
429.17
433.33
437.50
441.67
445.83
450.00
454.17
458.33
462.50
466.67

Weight tables
414.33
418.00
421.67
425.33
429.00
432.67
436.33
440.00
443.67
447.33
451.00
454.67
458.33
462.00
465.67
469.33
473.00
476.67
480.33
484.00
487.67
491.33
495.00
498.67
502.33
506.00
509.67
513.33
517.00
520.67
524.33
528.00
531.67
535.33
539.00
542.67
546.33
550.00
553.67
557.33
561.00
564.67
568.33
572.00
575.67
579.33
583.00
586.67
590.33
594.00
597.67
601.33
605.00

423.75
427.50
431.25
435.00
438.75
442.50
446.25
450.00
453.75
457.50
461.25
465.00
468.75
472.50
476.25
480.00
483.75
487.50
491.25
495.00
498.75
502.50
506.25
510.00
513.75
517.50
521.25
525.00
528.75
532.50
536.25
540.00
543.75
547.50
551.25
555.00
558.75
562.50
566.25
570.00
573.75
577.50
581.25
585.00
588.75
592.50
596.25
600.00
603.75
607.50
611.25
615.00
618.75

433.17
437.00
440.83
444.67
448.50
452.33
456.17
460.00
463.83
467.67
471.50
475.33
479.17
483.00
486.83
490.67
494.50
498.33
502.17
506.00
509.83
513.67
517.50
521.33
525.17
529.00
532.83
536.67
540.50
544.33
548.17
552.00
555.83
559.67
563.50
567.33
571.17
575.00
578.83
582.67
586.50
590.33
594.17
598.00
601.83
605.67
609.50
613.33
617.17
621.00
624.83
628.67
632.50

442.58
446.50
450.42
454.33
458.25
462.17
466.08
470.00
473.92
477.83
481.75
485.67
489.58
493.50
497.42
501.33
505.25
509.17
513.08
517.00
520.92
524.83
528.75
532.67
536.58
540.50
544.42
548.33
552.25
556.17
560.08
564.00
567.92
571.83
575.75
579.67
583.58
587.50
591.42
595.33
599.25
603.17
607.08
611.00
614.92
618.83
622.75
626.67
630.58
634.50
638.42
642.33
646.25
Page 17

452.00
456.00
460.00
464.00
468.00
472.00
476.00
480.00
484.00
488.00
492.00
496.00
500.00
504.00
508.00
512.00
516.00
520.00
524.00
528.00
532.00
536.00
540.00
544.00
548.00
552.00
556.00
560.00
564.00
568.00
572.00
576.00
580.00
584.00
588.00
592.00
596.00
600.00
604.00
608.00
612.00
616.00
620.00
624.00
628.00
632.00
636.00
640.00
644.00
648.00
652.00
656.00
660.00

461.42
465.50
469.58
473.67
477.75
481.83
485.92
490.00
494.08
498.17
502.25
506.33
510.42
514.50
518.58
522.67
526.75
530.83
534.92
539.00
543.08
547.17
551.25
555.33
559.42
563.50
567.58
571.67
575.75
579.83
583.92
588.00
592.08
596.17
600.25
604.33
608.42
612.50
616.58
620.67
624.75
628.83
632.92
637.00
641.08
645.17
649.25
653.33
657.42
661.50
665.58
669.67
673.75

470.83
475.00
479.17
483.33
487.50
491.67
495.83
500.00
504.17
508.33
512.50
516.67
520.83
525.00
529.17
533.33
537.50
541.67
545.83
550.00
554.17
558.33
562.50
566.67
570.83
575.00
579.17
583.33
587.50
591.67
595.83
600.00
604.17
608.33
612.50
616.67
620.83
625.00
629.17
633.33
637.50
641.67
645.83
650.00
654.17
658.33
662.50
666.67
670.83
675.00
679.17
683.33
687.50

Weight tables
608.67
612.33
616.00
619.67
623.33
627.00
630.67
634.33
638.00
641.67
645.33
649.00
652.67
656.33
660.00
663.67
667.33
671.00
674.67
678.33
682.00
685.67
689.33
693.00
696.67
700.33
704.00
707.67
711.33
715.00
718.67
722.33
726.00
729.67
733.33

622.50
626.25
630.00
633.75
637.50
641.25
645.00
648.75
652.50
656.25
660.00
663.75
667.50
671.25
675.00
678.75
682.50
686.25
690.00
693.75
697.50
701.25
705.00
708.75
712.50
716.25
720.00
723.75
727.50
731.25
735.00
738.75
742.50
746.25
750.00

636.33
640.17
644.00
647.83
651.67
655.50
659.33
663.17
667.00
670.83
674.67
678.50
682.33
686.17
690.00
693.83
697.67
701.50
705.33
709.17
713.00
716.83
720.67
724.50
728.33
732.17
736.00
739.83
743.67
747.50
751.33
755.17
759.00
762.83
766.67

650.17
654.08
658.00
661.92
665.83
669.75
673.67
677.58
681.50
685.42
689.33
693.25
697.17
701.08
705.00
708.92
712.83
716.75
720.67
724.58
728.50
732.42
736.33
740.25
744.17
748.08
752.00
755.92
759.83
763.75
767.67
771.58
775.50
779.42
783.33

Page 18

664.00
668.00
672.00
676.00
680.00
684.00
688.00
692.00
696.00
700.00
704.00
708.00
712.00
716.00
720.00
724.00
728.00
732.00
736.00
740.00
744.00
748.00
752.00
756.00
760.00
764.00
768.00
772.00
776.00
780.00
784.00
788.00
792.00
796.00
800.00

677.83
681.92
686.00
690.08
694.17
698.25
702.33
706.42
710.50
714.58
718.67
722.75
726.83
730.92
735.00
739.08
743.17
747.25
751.33
755.42
759.50
763.58
767.67
771.75
775.83
779.92
784.00
788.08
792.17
796.25
800.33
804.42
808.50
812.58
816.67

691.67
695.83
700.00
704.17
708.33
712.50
716.67
720.83
725.00
729.17
733.33
737.50
741.67
745.83
750.00
754.17
758.33
762.50
766.67
770.83
775.00
779.17
783.33
787.50
791.67
795.83
800.00
804.17
808.33
812.50
816.67
820.83
825.00
829.17
833.33

Weight tables
21
34.00
38.25
42.50
46.75
51.00
55.25
59.50
63.75
68.00
72.25
76.50
80.75
85.00
89.25
93.50
97.75
102.00
106.25
110.50
114.75
119.00
123.25
127.50
131.75
136.00
140.25
144.50
148.75
153.00
157.25
161.50
165.75
170.00
174.25
178.50
182.75
187.00
191.25
195.50
199.75
204.00
208.25
212.50
216.75
221.00
225.25
229.50
233.75
238.00
242.25
246.50
250.75

22
34.67
39.00
43.33
47.67
52.00
56.33
60.67
65.00
69.33
73.67
78.00
82.33
86.67
91.00
95.33
99.67
104.00
108.33
112.67
117.00
121.33
125.67
130.00
134.33
138.67
143.00
147.33
151.67
156.00
160.33
164.67
169.00
173.33
177.67
182.00
186.33
190.67
195.00
199.33
203.67
208.00
212.33
216.67
221.00
225.33
229.67
234.00
238.33
242.67
247.00
251.33
255.67

23
35.33
39.75
44.17
48.58
53.00
57.42
61.83
66.25
70.67
75.08
79.50
83.92
88.33
92.75
97.17
101.58
106.00
110.42
114.83
119.25
123.67
128.08
132.50
136.92
141.33
145.75
150.17
154.58
159.00
163.42
167.83
172.25
176.67
181.08
185.50
189.92
194.33
198.75
203.17
207.58
212.00
216.42
220.83
225.25
229.67
234.08
238.50
242.92
247.33
251.75
256.17
260.58

24
36.00
40.50
45.00
49.50
54.00
58.50
63.00
67.50
72.00
76.50
81.00
85.50
90.00
94.50
99.00
103.50
108.00
112.50
117.00
121.50
126.00
130.50
135.00
139.50
144.00
148.50
153.00
157.50
162.00
166.50
171.00
175.50
180.00
184.50
189.00
193.50
198.00
202.50
207.00
211.50
216.00
220.50
225.00
229.50
234.00
238.50
243.00
247.50
252.00
256.50
261.00
265.50
Page 19

25
36.67
41.25
45.83
50.42
55.00
59.58
64.17
68.75
73.33
77.92
82.50
87.08
91.67
96.25
100.83
105.42
110.00
114.58
119.17
123.75
128.33
132.92
137.50
142.08
146.67
151.25
155.83
160.42
165.00
169.58
174.17
178.75
183.33
187.92
192.50
197.08
201.67
206.25
210.83
215.42
220.00
224.58
229.17
233.75
238.33
242.92
247.50
252.08
256.67
261.25
265.83
270.42

26
37.33
42.00
46.67
51.33
56.00
60.67
65.33
70.00
74.67
79.33
84.00
88.67
93.33
98.00
102.67
107.33
112.00
116.67
121.33
126.00
130.67
135.33
140.00
144.67
149.33
154.00
158.67
163.33
168.00
172.67
177.33
182.00
186.67
191.33
196.00
200.67
205.33
210.00
214.67
219.33
224.00
228.67
233.33
238.00
242.67
247.33
252.00
256.67
261.33
266.00
270.67
275.33

27
38.00
42.75
47.50
52.25
57.00
61.75
66.50
71.25
76.00
80.75
85.50
90.25
95.00
99.75
104.50
109.25
114.00
118.75
123.50
128.25
133.00
137.75
142.50
147.25
152.00
156.75
161.50
166.25
171.00
175.75
180.50
185.25
190.00
194.75
199.50
204.25
209.00
213.75
218.50
223.25
228.00
232.75
237.50
242.25
247.00
251.75
256.50
261.25
266.00
270.75
275.50
280.25

Weight tables
255.00
259.25
263.50
267.75
272.00
276.25
280.50
284.75
289.00
293.25
297.50
301.75
306.00
310.25
314.50
318.75
323.00
327.25
331.50
335.75
340.00
344.25
348.50
352.75
357.00
361.25
365.50
369.75
374.00
378.25
382.50
386.75
391.00
395.25
399.50
403.75
408.00
412.25
416.50
420.75
425.00
429.25
433.50
437.75
442.00
446.25
450.50
454.75
459.00
463.25
467.50
471.75
476.00

260.00
264.33
268.67
273.00
277.33
281.67
286.00
290.33
294.67
299.00
303.33
307.67
312.00
316.33
320.67
325.00
329.33
333.67
338.00
342.33
346.67
351.00
355.33
359.67
364.00
368.33
372.67
377.00
381.33
385.67
390.00
394.33
398.67
403.00
407.33
411.67
416.00
420.33
424.67
429.00
433.33
437.67
442.00
446.33
450.67
455.00
459.33
463.67
468.00
472.33
476.67
481.00
485.33

265.00
269.42
273.83
278.25
282.67
287.08
291.50
295.92
300.33
304.75
309.17
313.58
318.00
322.42
326.83
331.25
335.67
340.08
344.50
348.92
353.33
357.75
362.17
366.58
371.00
375.42
379.83
384.25
388.67
393.08
397.50
401.92
406.33
410.75
415.17
419.58
424.00
428.42
432.83
437.25
441.67
446.08
450.50
454.92
459.33
463.75
468.17
472.58
477.00
481.42
485.83
490.25
494.67

270.00
274.50
279.00
283.50
288.00
292.50
297.00
301.50
306.00
310.50
315.00
319.50
324.00
328.50
333.00
337.50
342.00
346.50
351.00
355.50
360.00
364.50
369.00
373.50
378.00
382.50
387.00
391.50
396.00
400.50
405.00
409.50
414.00
418.50
423.00
427.50
432.00
436.50
441.00
445.50
450.00
454.50
459.00
463.50
468.00
472.50
477.00
481.50
486.00
490.50
495.00
499.50
504.00
Page 20

275.00
279.58
284.17
288.75
293.33
297.92
302.50
307.08
311.67
316.25
320.83
325.42
330.00
334.58
339.17
343.75
348.33
352.92
357.50
362.08
366.67
371.25
375.83
380.42
385.00
389.58
394.17
398.75
403.33
407.92
412.50
417.08
421.67
426.25
430.83
435.42
440.00
444.58
449.17
453.75
458.33
462.92
467.50
472.08
476.67
481.25
485.83
490.42
495.00
499.58
504.17
508.75
513.33

280.00
284.67
289.33
294.00
298.67
303.33
308.00
312.67
317.33
322.00
326.67
331.33
336.00
340.67
345.33
350.00
354.67
359.33
364.00
368.67
373.33
378.00
382.67
387.33
392.00
396.67
401.33
406.00
410.67
415.33
420.00
424.67
429.33
434.00
438.67
443.33
448.00
452.67
457.33
462.00
466.67
471.33
476.00
480.67
485.33
490.00
494.67
499.33
504.00
508.67
513.33
518.00
522.67

285.00
289.75
294.50
299.25
304.00
308.75
313.50
318.25
323.00
327.75
332.50
337.25
342.00
346.75
351.50
356.25
361.00
365.75
370.50
375.25
380.00
384.75
389.50
394.25
399.00
403.75
408.50
413.25
418.00
422.75
427.50
432.25
437.00
441.75
446.50
451.25
456.00
460.75
465.50
470.25
475.00
479.75
484.50
489.25
494.00
498.75
503.50
508.25
513.00
517.75
522.50
527.25
532.00

Weight tables
480.25
484.50
488.75
493.00
497.25
501.50
505.75
510.00
514.25
518.50
522.75
527.00
531.25
535.50
539.75
544.00
548.25
552.50
556.75
561.00
565.25
569.50
573.75
578.00
582.25
586.50
590.75
595.00
599.25
603.50
607.75
612.00
616.25
620.50
624.75
629.00
633.25
637.50
641.75
646.00
650.25
654.50
658.75
663.00
667.25
671.50
675.75
680.00
684.25
688.50
692.75
697.00
701.25

489.67
494.00
498.33
502.67
507.00
511.33
515.67
520.00
524.33
528.67
533.00
537.33
541.67
546.00
550.33
554.67
559.00
563.33
567.67
572.00
576.33
580.67
585.00
589.33
593.67
598.00
602.33
606.67
611.00
615.33
619.67
624.00
628.33
632.67
637.00
641.33
645.67
650.00
654.33
658.67
663.00
667.33
671.67
676.00
680.33
684.67
689.00
693.33
697.67
702.00
706.33
710.67
715.00

499.08
503.50
507.92
512.33
516.75
521.17
525.58
530.00
534.42
538.83
543.25
547.67
552.08
556.50
560.92
565.33
569.75
574.17
578.58
583.00
587.42
591.83
596.25
600.67
605.08
609.50
613.92
618.33
622.75
627.17
631.58
636.00
640.42
644.83
649.25
653.67
658.08
662.50
666.92
671.33
675.75
680.17
684.58
689.00
693.42
697.83
702.25
706.67
711.08
715.50
719.92
724.33
728.75

508.50
513.00
517.50
522.00
526.50
531.00
535.50
540.00
544.50
549.00
553.50
558.00
562.50
567.00
571.50
576.00
580.50
585.00
589.50
594.00
598.50
603.00
607.50
612.00
616.50
621.00
625.50
630.00
634.50
639.00
643.50
648.00
652.50
657.00
661.50
666.00
670.50
675.00
679.50
684.00
688.50
693.00
697.50
702.00
706.50
711.00
715.50
720.00
724.50
729.00
733.50
738.00
742.50
Page 21

517.92
522.50
527.08
531.67
536.25
540.83
545.42
550.00
554.58
559.17
563.75
568.33
572.92
577.50
582.08
586.67
591.25
595.83
600.42
605.00
609.58
614.17
618.75
623.33
627.92
632.50
637.08
641.67
646.25
650.83
655.42
660.00
664.58
669.17
673.75
678.33
682.92
687.50
692.08
696.67
701.25
705.83
710.42
715.00
719.58
724.17
728.75
733.33
737.92
742.50
747.08
751.67
756.25

527.33
532.00
536.67
541.33
546.00
550.67
555.33
560.00
564.67
569.33
574.00
578.67
583.33
588.00
592.67
597.33
602.00
606.67
611.33
616.00
620.67
625.33
630.00
634.67
639.33
644.00
648.67
653.33
658.00
662.67
667.33
672.00
676.67
681.33
686.00
690.67
695.33
700.00
704.67
709.33
714.00
718.67
723.33
728.00
732.67
737.33
742.00
746.67
751.33
756.00
760.67
765.33
770.00

536.75
541.50
546.25
551.00
555.75
560.50
565.25
570.00
574.75
579.50
584.25
589.00
593.75
598.50
603.25
608.00
612.75
617.50
622.25
627.00
631.75
636.50
641.25
646.00
650.75
655.50
660.25
665.00
669.75
674.50
679.25
684.00
688.75
693.50
698.25
703.00
707.75
712.50
717.25
722.00
726.75
731.50
736.25
741.00
745.75
750.50
755.25
760.00
764.75
769.50
774.25
779.00
783.75

Weight tables
705.50
709.75
714.00
718.25
722.50
726.75
731.00
735.25
739.50
743.75
748.00
752.25
756.50
760.75
765.00
769.25
773.50
777.75
782.00
786.25
790.50
794.75
799.00
803.25
807.50
811.75
816.00
820.25
824.50
828.75
833.00
837.25
841.50
845.75
850.00

719.33
723.67
728.00
732.33
736.67
741.00
745.33
749.67
754.00
758.33
762.67
767.00
771.33
775.67
780.00
784.33
788.67
793.00
797.33
801.67
806.00
810.33
814.67
819.00
823.33
827.67
832.00
836.33
840.67
845.00
849.33
853.67
858.00
862.33
866.67

733.17
737.58
742.00
746.42
750.83
755.25
759.67
764.08
768.50
772.92
777.33
781.75
786.17
790.58
795.00
799.42
803.83
808.25
812.67
817.08
821.50
825.92
830.33
834.75
839.17
843.58
848.00
852.42
856.83
861.25
865.67
870.08
874.50
878.92
883.33

747.00
751.50
756.00
760.50
765.00
769.50
774.00
778.50
783.00
787.50
792.00
796.50
801.00
805.50
810.00
814.50
819.00
823.50
828.00
832.50
837.00
841.50
846.00
850.50
855.00
859.50
864.00
868.50
873.00
877.50
882.00
886.50
891.00
895.50
900.00

Page 22

760.83
765.42
770.00
774.58
779.17
783.75
788.33
792.92
797.50
802.08
806.67
811.25
815.83
820.42
825.00
829.58
834.17
838.75
843.33
847.92
852.50
857.08
861.67
866.25
870.83
875.42
880.00
884.58
889.17
893.75
898.33
902.92
907.50
912.08
916.67

774.67
779.33
784.00
788.67
793.33
798.00
802.67
807.33
812.00
816.67
821.33
826.00
830.67
835.33
840.00
844.67
849.33
854.00
858.67
863.33
868.00
872.67
877.33
882.00
886.67
891.33
896.00
900.67
905.33
910.00
914.67
919.33
924.00
928.67
933.33

788.50
793.25
798.00
802.75
807.50
812.25
817.00
821.75
826.50
831.25
836.00
840.75
845.50
850.25
855.00
859.75
864.50
869.25
874.00
878.75
883.50
888.25
893.00
897.75
902.50
907.25
912.00
916.75
921.50
926.25
931.00
935.75
940.50
945.25
950.00

Weight tables
28
38.67
43.50
48.33
53.17
58.00
62.83
67.67
72.50
77.33
82.17
87.00
91.83
96.67
101.50
106.33
111.17
116.00
120.83
125.67
130.50
135.33
140.17
145.00
149.83
154.67
159.50
164.33
169.17
174.00
178.83
183.67
188.50
193.33
198.17
203.00
207.83
212.67
217.50
222.33
227.17
232.00
236.83
241.67
246.50
251.33
256.17
261.00
265.83
270.67
275.50
280.33
285.17

29
39.33
44.25
49.17
54.08
59.00
63.92
68.83
73.75
78.67
83.58
88.50
93.42
98.33
103.25
108.17
113.08
118.00
122.92
127.83
132.75
137.67
142.58
147.50
152.42
157.33
162.25
167.17
172.08
177.00
181.92
186.83
191.75
196.67
201.58
206.50
211.42
216.33
221.25
226.17
231.08
236.00
240.92
245.83
250.75
255.67
260.58
265.50
270.42
275.33
280.25
285.17
290.08

30
40.00
45.00
50.00
55.00
60.00
65.00
70.00
75.00
80.00
85.00
90.00
95.00
100.00
105.00
110.00
115.00
120.00
125.00
130.00
135.00
140.00
145.00
150.00
155.00
160.00
165.00
170.00
175.00
180.00
185.00
190.00
195.00
200.00
205.00
210.00
215.00
220.00
225.00
230.00
235.00
240.00
245.00
250.00
255.00
260.00
265.00
270.00
275.00
280.00
285.00
290.00
295.00
Page 23

Weight tables
290.00
294.83
299.67
304.50
309.33
314.17
319.00
323.83
328.67
333.50
338.33
343.17
348.00
352.83
357.67
362.50
367.33
372.17
377.00
381.83
386.67
391.50
396.33
401.17
406.00
410.83
415.67
420.50
425.33
430.17
435.00
439.83
444.67
449.50
454.33
459.17
464.00
468.83
473.67
478.50
483.33
488.17
493.00
497.83
502.67
507.50
512.33
517.17
522.00
526.83
531.67
536.50
541.33

295.00
299.92
304.83
309.75
314.67
319.58
324.50
329.42
334.33
339.25
344.17
349.08
354.00
358.92
363.83
368.75
373.67
378.58
383.50
388.42
393.33
398.25
403.17
408.08
413.00
417.92
422.83
427.75
432.67
437.58
442.50
447.42
452.33
457.25
462.17
467.08
472.00
476.92
481.83
486.75
491.67
496.58
501.50
506.42
511.33
516.25
521.17
526.08
531.00
535.92
540.83
545.75
550.67

300.00
305.00
310.00
315.00
320.00
325.00
330.00
335.00
340.00
345.00
350.00
355.00
360.00
365.00
370.00
375.00
380.00
385.00
390.00
395.00
400.00
405.00
410.00
415.00
420.00
425.00
430.00
435.00
440.00
445.00
450.00
455.00
460.00
465.00
470.00
475.00
480.00
485.00
490.00
495.00
500.00
505.00
510.00
515.00
520.00
525.00
530.00
535.00
540.00
545.00
550.00
555.00
560.00
Page 24

Weight tables
546.17
551.00
555.83
560.67
565.50
570.33
575.17
580.00
584.83
589.67
594.50
599.33
604.17
609.00
613.83
618.67
623.50
628.33
633.17
638.00
642.83
647.67
652.50
657.33
662.17
667.00
671.83
676.67
681.50
686.33
691.17
696.00
700.83
705.67
710.50
715.33
720.17
725.00
729.83
734.67
739.50
744.33
749.17
754.00
758.83
763.67
768.50
773.33
778.17
783.00
787.83
792.67
797.50

555.58
560.50
565.42
570.33
575.25
580.17
585.08
590.00
594.92
599.83
604.75
609.67
614.58
619.50
624.42
629.33
634.25
639.17
644.08
649.00
653.92
658.83
663.75
668.67
673.58
678.50
683.42
688.33
693.25
698.17
703.08
708.00
712.92
717.83
722.75
727.67
732.58
737.50
742.42
747.33
752.25
757.17
762.08
767.00
771.92
776.83
781.75
786.67
791.58
796.50
801.42
806.33
811.25

565.00
570.00
575.00
580.00
585.00
590.00
595.00
600.00
605.00
610.00
615.00
620.00
625.00
630.00
635.00
640.00
645.00
650.00
655.00
660.00
665.00
670.00
675.00
680.00
685.00
690.00
695.00
700.00
705.00
710.00
715.00
720.00
725.00
730.00
735.00
740.00
745.00
750.00
755.00
760.00
765.00
770.00
775.00
780.00
785.00
790.00
795.00
800.00
805.00
810.00
815.00
820.00
825.00
Page 25

Weight tables
802.33
807.17
812.00
816.83
821.67
826.50
831.33
836.17
841.00
845.83
850.67
855.50
860.33
865.17
870.00
874.83
879.67
884.50
889.33
894.17
899.00
903.83
908.67
913.50
918.33
923.17
928.00
932.83
937.67
942.50
947.33
952.17
957.00
961.83
966.67

816.17
821.08
826.00
830.92
835.83
840.75
845.67
850.58
855.50
860.42
865.33
870.25
875.17
880.08
885.00
889.92
894.83
899.75
904.67
909.58
914.50
919.42
924.33
929.25
934.17
939.08
944.00
948.92
953.83
958.75
963.67
968.58
973.50
978.42
983.33

830.00
835.00
840.00
845.00
850.00
855.00
860.00
865.00
870.00
875.00
880.00
885.00
890.00
895.00
900.00
905.00
910.00
915.00
920.00
925.00
930.00
935.00
940.00
945.00
950.00
955.00
960.00
965.00
970.00
975.00
980.00
985.00
990.00
995.00
1000.00

Page 26

Best lifts
reps

Deads
30
29
28
27
26
25
24
23
22
21
20
19
18
17
16
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1

squats
125
125
125
125
125
140
140
140
140
140
145
145
145
145
152.5
152.5
152.5
152.5
152.5
157.5
165
165
165
165
180
180
180
180
180
190

bench
92.5
92.5
92.5
92.5
92.5
92.5
92.5
92.5
92.5
92.5
112.5
112.5
115
115
115
115
115
115
115
122.5
122.5
127.5
127.5
127.5
127.5
127.5
127.5
130
130
142.5

press
40
40
40
40
40
50
50
50
50
50
60
60
60
62.5
62.5
62.5
62.5
70
70
72.5
72.5
75
75
77.5
77.5
85
85
87.5
90
95

Page 27

30
30
30
30
30
30
30
30
30
30
30
30
30
40
40
40
45
45
45
45
50
55
55
55
57.5
60
62.5
62.5
62.5
65

Training log
Phase--week Deadlifts
Date
weight
reps
07/18/13
130.00
07/25/13

199.33 Bench
Effort Value weight
reps
16.00
199.33
0.00
65.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
Page 28

88.83
Effort Value
0.00
11.00
88.83
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00

Training log
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
Page 29

0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
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Training log
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Training log
Squats
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reps
95.00

142.50 Press
Effort Value weight
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63.33
Effort Value
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Training log
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Training log
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