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24 jul 2024, Week 4, Day 1:
Squat:
Warm-ups: 45x5, 45x5, 135x5, 185x3, 235x1
Working: 270x5, 270x5, 270x5
Bench:
Warm-ups: 45x5, 45x5, 80x5, 115x3, 145x1
Working: 160x5, 160x5, 160x5
Deadlift:
Warm-ups: 135x5, 150x3, 210x2, 270x1
Working: 295x5
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26 July 2024, Week 4, Day 2:
Squat:
Warm-ups: 45x5, 45x5, 140x5, 185x3, 255x1
Working: 275x5, 275x5, 275x5
Press:
Warm-ups: 45x5, 45x5, 75x5, 105x3, 135x1
Working: 145x5, 145x5, 145x5
Deadlift:
Warm-ups: 135x5, 150x3, 210x2, 270x1
Working: 300x5
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28 July 2024, Week 4, Day 3:
Squat:
Warm-ups: 45x5, 45x5, 140x5, 185x3, 255x1
Working: 280x5, 280x5, 280x5
Bench:
Warm-ups: 45x5, 45x5, 85x5, 120x3, 155x1
Working: 165x5, 165x5, 165x5
Deadlift:
Warm-ups: 135x5, 155x3, 220x2, 280x1
Working: 305x5
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