• Squat

20 kg*12
30 kg*12
40 kg*5
50 kg*5
60 kg*3
70 kg*3
80 kg*3
90 kg*3
10 kg*2
110 kg*2
115 kg*2
gear
120 kg*2
130 kg*2
140 kg*2
153 kg*2
153 kg*3*3

• deadlift

50 kg*5
80 kg*1
110 kg*1
135 kg*1*6 sets