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Bench
Deadlift
WEIGHT LBS
REP 8,6,4
WK 1
Squat 4 x 6 0 8
Bench 4 x 6 0 8
Deadlift 4 x 6 0 8.5
Get an arm pump with DB work 3 x 10 8
Walking DB Lunges 3 x 10 8
0 3 x 10 8
0 3 x 10 8
8.0%
Deadlift Squat Bench Stiff Leg Deadlift
0 0 0 #VALUE!
Notes Load RPE
Squat 3 x 4 0 8
Bench 4 x 4 0 8
Stiff Leg Deadlift 3 x 6 ? 7
DB OHP 3 x 10 9
Lat Pulldown 3 x 10 8.5
Lateral Raise 3 x 10 8.5
0 3 x 10 8.5
Squat 1 x 1 ? 9
Squat 2 x 1 #VALUE! 9
Bench 1 x 1 ? 9
Bench 2 x 1 #VALUE! 9
Deadlift 1 x 1 ? 9
Deadlift 2 x 1 #VALUE! 9
0 3 x 10 9
0 4 x 10 8.5
0 3 x 10 8.5
0 3 x 10 8.5
79%
79%
80%
68%
68%
68%
68%
BB Row
#VALUE!
% Notes
81%
81%
80%
71%
71%
71%
71%
Deadlift
#VALUE!
% Notes
96%
89%
96%
89%
96%
89%
71%
69%
69%
69%
LBS
KG