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
