Box squat
20 kg*12*2
20 kg+50 kg bands*5
40 kg+50 kg bands*3
20 kg+60 kg bands*3
40 kg+60 kg bands*3
50 kg+60 kg bands*3
squat suit (straps down)
60 kg+60 kg bands*2
70 kg+60 kg bands*2
90 kg+60 kg bands*2
80 kg+60 kg bands*9 sets
Deadlift raw
60 kg*5
90 kg*5*2
100 kg*4*2
110 kg*5*2
Smith machine squat
50 kg*12*5sets
gak machine
50 *12*3 sets