05.06.2021

Squat:

20 kg x 5 x 5

50 x 5

70 x 5

90 x 4

107.5 x 3

120 x 2

125 x 1

130 x 1

135 kg x 1r

140 kg x 1r x 2s

120 kg x 2r x 5s

2 minutes rest.

Overhead press:

20 kg x 5 x 2

30 x 5

40 x 5

45 x 4

50 x 3

55 x 2

60 kg x 1r x 3s

50 kg x 3r x 5s

2 minutes rest.

Close grip bench:

20 kg x 5 x 2

40 x 5

55 x 5

65 x 5

75 kg x 3r x 7s

2 minutes rest between sets.

Squat:

20 kg x 5 x 5

50 x 5

70 x 5

90 x 4

107.5 x 3

120 x 2

125 x 1

130 x 1

135 kg x 1r

140 kg x 1r x 2s

120 kg x 2r x 5s

2 minutes rest.

Overhead press:

20 kg x 5 x 2

30 x 5

40 x 5

45 x 4

50 x 3

55 x 2

60 kg x 1r x 3s

50 kg x 3r x 5s

2 minutes rest.

Close grip bench:

20 kg x 5 x 2

40 x 5

55 x 5

65 x 5

75 kg x 3r x 7s

2 minutes rest between sets.

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