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9/12/20169/19/20169/26/2016
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Lift
Training Max
Week 1Week 2Week 3
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Squat165%WeightSetRep%WeightSetRep%WeightSetRep
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Bench Press112.5
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Deadlift172.5
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OHP70Day 1T1Squat85.0%14023Day 1T1Squat87.5%14513Day 1T1Squat90.0%147.513
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RDL12090.0%147.52292.5%152.52295.0%157.512
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Front Squat11095.0%157.51+197.5%1602+1100.0%1653+1
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Sumo DL150
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CGBP110
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Incline Bench95T2Deficit DL70.0%11538T2Deficit DL75.0%122.546T2Deficit DL80.0%1305+4
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Pendlay Row90Squat70.0%11538Squat75.0%12546Squat80.0%132.55+4
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HB Squat140
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T-Bar Row75T3Pull upsBW130T3Pull upsBW130T3Pull upsBW130
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Paused Squat155EZ Bar Curl25130EZ Bar Curl25130EZ Bar Curl25130
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Deficit DL162.5
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Day 2T1Bench Press85.0%9523Day 2T1Bench Press87.5%97.513Day 2T1Bench Press90.0%102.513
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90.0%102.52292.5%1052295.0%107.512
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95.0%107.51+197.5%1102+1100.0%112.53+1
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T2CGBP70.0%77.538T2CGBP75.0%82.546T2CGBP80.0%87.55+4
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T-Bar Row70.0%52.538T-Bar Row75.0%57.546T-Bar Row80.0%605+4
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T3BTNPSUPERSET310T3BTNP310T3BTNP310
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Skull Crushers
310
Skull Crushers
310
Skull Crushers
310
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Day 3T1Deadlift85.0%147.523Day 3T1Deadlift87.5%15013Day 3T1Deadlift90.0%15513
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90.0%1552292.5%1602295.0%16512
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95.0%1651+197.5%167.52+1100.0%172.53+1
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T2Front Squat70.0%77.538T2Front Squat75.0%82.546T2Front Squat80.0%87.55+4
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Paused Squat
70.0%107.538
Paused Squat
75.0%117.546
Paused Squat
80.0%1255+4
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T3RowSUPERSET60310T3Row60310T3Row60310
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Side Lateral5310Side Lateral5310Side Lateral5310
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Day 4T1OHP85.0%6023Day 4T1OHP87.5%62.513Day 4T1OHP90.0%62.513
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90.0%62.52292.5%652295.0%67.512
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95.0%67.51+197.5%67.52+1100.0%703+1
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T2Bench Press70.0%8038T2Bench Press75.0%8546T2Bench Press80.0%905+4
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Pendlay Row70.0%62.538Pendlay Row75.0%67.546Pendlay Row80.0%72.55+4
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T3Incline BenchSUPERSET50310T3Incline Bench50310T3Incline Bench50310
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EZ Bar Pullover
20310
EZ Bar Pullover
20310
EZ Bar Pullover
20310
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