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ExerciseSquatBenchDeadliftOHPDipsPull upBodyweight
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Start175117225683013100
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Week 119513025075,04525
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Week 220013526077,55030ExerciseW1 1xW2 1xW3 1xW4 1xW1 E1RMW2 E1RMW3 E1RMW4 E1RM
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Week 317511522567,53015Squat215225244248
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Week 418512523572,53520Bench150155168
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Sets343334Deadlift270285307
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Rounding5552,555
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PL Total6356650071924800
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Secondary day
SquatBenchDeadliftOHPDipsPull up
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16511021664177OHP85
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Week 116511021565,0155Dips60
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Week 217511522567,52510Pull ups35
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Week 318012024070,03020
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Week 419012525072,53525Total81566500
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Sets343333
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Day 1Day 2Day 3Day 4
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Primary SquatSecondary DeadliftPrimary DeadliftSecondary Squat
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Long pause BenchPrimary BenchPrimary DipsSecondary Bench
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RowsSecondary Pull upsTertiary Pull upsPrimary Pull ups
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Secondary DipsSecondary OHPLat pulldownPrimary OHP
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Lat pulldownLow rowTricepsLow row
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TricepsBicepsBiceps
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SquatBenchDeadliftOHPDipsPull upsBarbell row
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160110,05,5,5,521060,06,6,6255,5,5,555,5,5,57010,10,10
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165112,521562,5305,5,5105,5,5,57510,10,10
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1706,5,5,5115,05,5,5,42205,5,565,05,5,5355,4,4155,5,4,48010,9,9
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1755,5,4117,52255,5,567,55,5,4404,4,3,3204,4,4,4858,8,8
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1804,4,3,3120,05,5,4,423070,05,5,4454,4,4,3254,4,4,4906,6,5
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1854,4,4122,52354,4,472,55,5,4503,3,3,2303,3,2,295
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1904,4,4125,05,4,4,42403,3,375,04,4,45535100
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1954,3,3127,52453,3,377,54,4,46040105
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2003,3,3,3130,04,4,4,42503,3,280,02,2,2,2
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2053,3,2132,52553,2,282,5
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210135,03,3,3,32603,2,285,0
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215137,526587,5
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220140,02,2,2,227090,0
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Secondary SquatSecondary BenchSecondary DeadliftSecondary OHPSecondary DipsSecondary Pull ups
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1605,5,5100,06,6,6,620060,06,6,6106,6,607,6,6
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165102,52055,5,562,56,6,5157,6,657,7,7
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170105,06,6,5,52105,5,565,06,6,5206,5,5106,6,6
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175107,52156,6,667,56,5,5256,6,6155,5,4
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180110,06,6,6,52205,5,570,04,4,4304,4,3204,3,3
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185112,52255,5,572,53,3,2353,3,2253,3,2
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190115,05,5,5,52304,3,375,02,2,24030
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195117,52354,4,377,54535
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200120,04,4,4,32404,3,380,0
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205122,524582,5
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210125,03,3,2,22503,2,285,0
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215127,525587,5
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220130,026090,0
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Pause squatLong pause benchTertiary Pull ups
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1501105,5,508,7,7,7,6
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1551155,5,5
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1605,5,51205,5,4
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1656,6,51254,3,3
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1705,5,51303,2,2
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1755,5,4135
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1804,4,4140
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1853,3,3145
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1902,2,2150
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195
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200
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205
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210
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Block 1W1 1xW2 1xW3 1xW4 1xExerciseW1 E1RMW2 E1RMW3 E1RMW4 E1RM
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Squat210220230240Squat239242245245
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Bench135145152,5145Bench153160162160
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Deadlift260275285300Deadlift300303304306
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OHP859092,595
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Dips60707580
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Pull ups35404550
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PL Total605640667,5685Total692705711711
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Total785840880910
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85
Block 2W1 1xW2 1xW3 1xW4 1xW1 E1RMW2 E1RMW3 E1RMW4 E1RM
86
Squat215225230240244248249
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Bench140145150157,5161160162
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Deadlift270280290280302309310
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OHP859092,595
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Dips607075
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Pull ups40455052,5
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PL Total625650670677,57077177210
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Total810855887,5825
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Block 3W1 1xW2 1xW3 1xW4 1xW1 E1RMW2 E1RMW3 E1RMW4 E1RM
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Squat210225230242248249
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Bench140150155159162165
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Deadlift270285300307309313
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OHP859095