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| ----------Week 1---------- | |
| squat: 284 x 5 | |
| squat: 284 x 5 | |
| squat: 284 x 5 | |
| squat: 284 x 5 | |
| squat: 284 x 5 | |
| bench: 210 x 5 | |
| bench: 210 x 5 | |
| bench: 210 x 5 | |
| bench: 210 x 5 | |
| bench: 210 x 5 | |
| dead: 318 x 5 | |
| dead: 318 x 5 | |
| dead: 318 x 5 | |
| dead: 318 x 5 | |
| dead: 318 x 5 | |
| ----------Week 2---------- | |
| squat: 304 x 3 | |
| squat: 304 x 3 | |
| squat: 304 x 3 | |
| squat: 304 x 3 | |
| squat: 304 x 3 | |
| bench: 225 x 3 | |
| bench: 225 x 3 | |
| bench: 225 x 3 | |
| bench: 225 x 3 | |
| bench: 225 x 3 | |
| dead: 341 x 3 | |
| dead: 341 x 3 | |
| dead: 341 x 3 | |
| dead: 341 x 3 | |
| dead: 341 x 3 | |
| ----------Week 3---------- | |
| squat: 324 x 1 | |
| squat: 324 x 1 | |
| squat: 324 x 1 | |
| squat: 324 x 1 | |
| squat: 324 x 1 | |
| bench: 240 x 1 | |
| bench: 240 x 1 | |
| bench: 240 x 1 | |
| bench: 240 x 1 | |
| bench: 240 x 1 | |
| dead: 364 x 1 | |
| dead: 364 x 1 | |
| dead: 364 x 1 | |
| dead: 364 x 1 | |
| dead: 364 x 1 | |
| ----------Week 4---------- | |
| squat: 304 x 5 | |
| squat: 304 x 5 | |
| squat: 304 x 5 | |
| squat: 304 x 5 | |
| squat: 304 x 5 | |
| bench: 225 x 5 | |
| bench: 225 x 5 | |
| bench: 225 x 5 | |
| bench: 225 x 5 | |
| bench: 225 x 5 | |
| dead: 341 x 5 | |
| dead: 341 x 5 | |
| dead: 341 x 5 | |
| dead: 341 x 5 | |
| dead: 341 x 5 | |
| ----------Week 5---------- | |
| squat: 324 x 3 | |
| squat: 324 x 3 | |
| squat: 324 x 3 | |
| squat: 324 x 3 | |
| squat: 324 x 3 | |
| bench: 240 x 3 | |
| bench: 240 x 3 | |
| bench: 240 x 3 | |
| bench: 240 x 3 | |
| bench: 240 x 3 | |
| dead: 364 x 3 | |
| dead: 364 x 3 | |
| dead: 364 x 3 | |
| dead: 364 x 3 | |
| dead: 364 x 3 | |
| ----------Week 6---------- | |
| squat: 344 x 1 | |
| squat: 344 x 1 | |
| squat: 344 x 1 | |
| squat: 344 x 1 | |
| squat: 344 x 1 | |
| bench: 255 x 1 | |
| bench: 255 x 1 | |
| bench: 255 x 1 | |
| bench: 255 x 1 | |
| bench: 255 x 1 | |
| dead: 387 x 1 | |
| dead: 387 x 1 | |
| dead: 387 x 1 | |
| dead: 387 x 1 | |
| dead: 387 x 1 | |
| ----------Week 7---------- | |
| squat: 324 x 5 | |
| squat: 324 x 5 | |
| squat: 324 x 5 | |
| squat: 324 x 5 | |
| squat: 324 x 5 | |
| bench: 240 x 5 | |
| bench: 240 x 5 | |
| bench: 240 x 5 | |
| bench: 240 x 5 | |
| bench: 240 x 5 | |
| dead: 364 x 5 | |
| dead: 364 x 5 | |
| dead: 364 x 5 | |
| dead: 364 x 5 | |
| dead: 364 x 5 | |
| ----------Week 8---------- | |
| squat: 344 x 3 | |
| squat: 344 x 3 | |
| squat: 344 x 3 | |
| squat: 344 x 3 | |
| squat: 344 x 3 | |
| bench: 255 x 3 | |
| bench: 255 x 3 | |
| bench: 255 x 3 | |
| bench: 255 x 3 | |
| bench: 255 x 3 | |
| dead: 387 x 3 | |
| dead: 387 x 3 | |
| dead: 387 x 3 | |
| dead: 387 x 3 | |
| dead: 387 x 3 | |
| ----------Week 9---------- | |
| squat: 364 x 1 | |
| squat: 364 x 1 | |
| squat: 364 x 1 | |
| squat: 364 x 1 | |
| squat: 364 x 1 | |
| bench: 270 x 1 | |
| bench: 270 x 1 | |
| bench: 270 x 1 | |
| bench: 270 x 1 | |
| bench: 270 x 1 | |
| dead: 410 x 1 | |
| dead: 410 x 1 | |
| dead: 410 x 1 | |
| dead: 410 x 1 | |
| dead: 410 x 1 | |
| ----------Week 10---------- | |
| squat: 344 x 5 | |
| squat: 344 x 5 | |
| squat: 344 x 5 | |
| squat: 344 x 5 | |
| squat: 344 x 5 | |
| bench: 255 x 5 | |
| bench: 255 x 5 | |
| bench: 255 x 5 | |
| bench: 255 x 5 | |
| bench: 255 x 5 | |
| dead: 387 x 5 | |
| dead: 387 x 5 | |
| dead: 387 x 5 | |
| dead: 387 x 5 | |
| dead: 387 x 5 | |
| ----------Week 11---------- | |
| squat: 364 x 3 | |
| squat: 364 x 3 | |
| squat: 364 x 3 | |
| squat: 364 x 3 | |
| squat: 364 x 3 | |
| bench: 270 x 3 | |
| bench: 270 x 3 | |
| bench: 270 x 3 | |
| bench: 270 x 3 | |
| bench: 270 x 3 | |
| dead: 410 x 3 | |
| dead: 410 x 3 | |
| dead: 410 x 3 | |
| dead: 410 x 3 | |
| dead: 410 x 3 | |
| ----------Week 12---------- | |
| squat: 385 x 1 | |
| squat: 385 x 1 | |
| squat: 385 x 1 | |
| squat: 385 x 1 | |
| squat: 385 x 1 | |
| bench: 285 x 1 | |
| bench: 285 x 1 | |
| bench: 285 x 1 | |
| bench: 285 x 1 | |
| bench: 285 x 1 | |
| dead: 432 x 1 | |
| dead: 432 x 1 | |
| dead: 432 x 1 | |
| dead: 432 x 1 | |
| dead: 432 x 1 |
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