8/15/2019 Frequency Programme Squat bench everyday
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8/15/2019 Frequency Programme Squat bench everyday
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Week 3
Day 1 kg SxR Enter maxes Daily min
Squat 130 5x4 nit!kgBench 77.5 5x4 Squat! 174.4 140 147.5
Deadlift 162.5 5x4 Bench! 103 82.5 87.5
Day 2
Deadlift!218 175 185
Squat 140 4x3
Bench 82.5 4x3 Accessories
Day 3
Day 1 Day 2 Day 3 Day 4
Ro$! %lean! Ro$! %lean!
Squat 122.5 5x5 &ullu! %hin! &ullu! %hin!
Bench 72.5 5x5 'aceull! Rea( delt 'aceull! Rea( delt
Deadlift 175 4x3 che!t7510 !houlde(5075 )ac*7510
Day 4
)ice5075 t(i!5075
Res"urces
Squat 147.5 +,R+& High Frequency Training
Bench 87.5 +,R+& St(engtheo(-.co/highf(equenc-t(aining
Day 5
St(engtheo(-.co/-ou(d(ugf(eeu!clea
St(engtheo(-.co/)ulga(iananual
Squat 112.5 6x6 h- -ou !hould )e doing o(e ullu! a(
Bench 67.5 6x6 h- -ou !hould )e doing o(e ullu! a(
Deadlift 185 +,R+&
Other
Lift Tonnage Re! St(engtheo(-.co/!eed*ill!2xtheintenSquat 12570 "3103 St(engtheo(-.co/$hatilea(nedto!quat
Bench 7480 "3103 St(engtheo(-.co/$hatilea(nedonthe$
Deadlift 6830 3242 St(engtheo(-.co/$hatilea(nedtodeadli
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8/15/2019 Frequency Programme Squat bench everyday
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8/15/2019 Frequency Programme Squat bench everyday
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142.5
82.5
176.25
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