Squat
Squat RAW 20 kg*12*2 40 kg*8 60 kg*8 80 kg*5 100 kg*3 gear 120 kg*2 140 kg*2 160 kg*2 180 kg*2 190 kg*2 Deadlift 60 kg*3 80 kg*3 100 kg*3 120 kg*1 gear 140 kg*1 155 kg*1 170 kg*1 RAW 135*3 130*3*2 sets
Bench press
Bench press RAW 20 kg*12 30 kg*10 40 kg*10 50 kg*5 60 kg*5 70 kg*5 on board 3 cm: 80 kg*4 85 kg*3 90 kg*2*2 Gear on board 3 cm: 100 kg*2 115 kg*2 120 kg*1*3
Box squat with bands
Box squat with bands 20 kg*12*2 20 kg+50 kg bands*5 40 kg+50 kg bands*3 50 kg+60 kg bands*3 60 kg+60 kg bands*2 70 kg+60 kg bands*2 80 kg+60 kg bands*3*6 Deadlift 60 kg*5 90 kg*3 90 kg+15 kg bands*1 90 kg+ 20 kg bands *2*5 sets
Squat
Squat 20 kg*12 40 kg*10 60 kg*8 80 kg*5 100 kg*4 120 kg*3 140 kg*3 160 kg*2*1 160 kg*2*2 Gear (straps down) 160 kg*2 180 kg*2*2 Deadlift 60 kg*3 100 kg*3 120 kg*3 Gear (straps down) 130 kg*1 140 kg*2 150 kg*1*3
Speed bench press
Speed bench press 20 kg*12 20 kg+30 kg bands*6 30 kg+30 kg bands*3 40 kg+30 kg bands*3 42.5 kg+30 kg bands*3*9
Squat
Squat RAW 20 kg*12*2 40 kg*8 60 kg*8 80 kg*5 100 kg*3 Gear 120 kg*3 140 kg*3 160 kg*2 170 kg*2 180 kg*2 190 kg*2*3
Bench press
Bench press RAW 20 kg*12 30 kg*10 40 kg*10 50 kg*5 60 kg*5 70 kg*4 75 kg*4 80 kg*4*2 85 kg*3*2
Easy squat
Raw 20 kg*12 40 kg*6 60 kg*5 80 kg*5*5
Speed bench press
Speed bench press 20 kg*12 20 kg+30 kg bands*6 30 kg+30 kg bands*3 40kg+40 kg bands*3*9
Squat
Squat RAW 20 kg*12*2 40 kg*8 60 kg*8 80 kg*5 100 kg*3 115 kg*3 130 kg*3 150 kg*2 suit (straps down) 170 kg*2 185 kg*2*2 Deadlift 4 cm: 60 kg*5 100 kg*3 130 kg*1 150 kg*1 gear 150 kg*1 170 kg*1 180 kg*1
