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Weight: 169 lbs

Bench Press
135 lbs x 2 x 3
140 lbs x 3 x 12

Strict Press
85 lbs x 3 x 12
 
Weight: 168 lbs

Deadlifts
225 lbs x 1 x 5
285 lbs x 2 x 10
 
Weight: 169 lbs

Squats
185 lbs x 2 x 3
190 lbs x 3 x 10

Pendlay Rows
135 lbs x 1 x 10
155 lbs x 4 x 10
 
Weight: 168 lbs

Strict Press
90 lbs x 2 x 3
90 lbs x 3 x 11

Bench Press
145 lbs x 1 x 7
135 lbs x 3 x 12
 
Weight: 168 lbs

Squats
185 lbs x 2 x 3
195 lbs x 3 x 10

Bench Press
135 lbs x 2 x 3
145 lbs x 3 x 11

Chinups
168 lbs x 1 x 11
168 lbs x 1 x 10
168 lbs x 1 x 9
 
Weight: 169 lbs

Squats
185 lbs x 2 x 3
200 lbs x 3 x 10

Strict Press
85 lbs x 2 x 5
95 lbs x 3 x 11

Bench Press
135 lbs x 3 x 12
 
Weight: 168 lbs

Bench Press
135 lbs x 2 x 3
150 lbs x 1 x 11
150 lbs x 2 x 10

Strict Press
90 lbs x 3 x 10

Pullups
168 lbs x 1 x 10
168 lbs x 1 x 9
168 lbs x 1 x 8
 
Weight: 170 lbs

Strict Press
85 lbs x 2 x 3
97.5 lbs x 1 x 10
97.5 lbs x 2 x 9

Bench Press
135 lbs x 3 x 12
 
Weight: 168 lbs

Chinups
168 lbs x 1 x 6
168 lbs + 12 lbs x 1 x 10
168 lbs + 12 lbs x 1 x 9
168 lbs + 12 lbs x 1 x 8
168 lbs x 1 x 8
168 lbs x 1 x 7

Dips
168 lbs x 3 x 12
 
Weight: 169 lbs

Deadlifts
225 lbs x 2 x 6
295 lbs x 2 x 10
 
Weight: 170 lbs

Bench Press
135 lbs x 2 x 3
155 lbs x 2 x 9
155 lbs x 1 x 8

Strict Press
90 lbs x 3 x 11

Dips
170 lbs x 3 x 12
 
Weight: 168 lbs

Chinups
168 lbs x 5 x 8

Barbell Curls
65 lbs x 3 x 12
 
Weight: 167 lbs

Squats
185 lbs x 2 x 3
205 lbs x 3 x 10

Strict Press
85 lbs x 2 x 5
97.5 lbs x 4 x 10

Bench Press
135 lbs x 3 x 13

Pullups
167 lbs x 3 x 6
 
Weight: 168 lbs

Chinups
168 lbs x 3 x 10

Barbell Curls
65 lbs x 3 x 12

Deadlifts
225 lbs x 1 x 10
305 lbs x 1 x 10
305 lbs x 1 x 8

Strict Press
95 lbs x 3 x 10
 
Weight: 169 lbs

Bench Press
135 lbs x 1 x 5
150 lbs x 1 x 3
165 lbs x 3 x 6
150 lbs x 1 x 8
135 lbs x 1 x 12

Incline Bench
100 lbs x 1 x 10
110 lbs x 1 x 8
 
Weight: 167 lbs

Squats
185 lbs x 1 x 6
205 lbs x 1 x 6
225 lbs x 1 x 8
205 lbs x 1 x 8
185 lbs x 1 x 8

Bench Press
135 lbs x 1 x 6
145 lbs x 1 x 6
155 lbs x 1 x 8
145 lbs x 1 x 8
135 lbs x 1 x 8

Chinups
167 lbs x 5 x 8

Dips
167 lbs x 2 x 12
 
Weight: 168 lbs

Bench Press
135 lbs x 1 x 6
145 lbs x 1 x 6
155 lbs x 3 x 9
140 lbs x 3 x 9

Strict Press
85 lbs x 1 x 6
95 lbs x 1 x 6
105 lbs x 1 x 8
95 lbs x 2 x 8
95 lbs x 1 x 7
 
Weight: 168 lbs

Pullups
168 lbs x 6 x 6
 
Weight: 169 lbs

Squats
185 lbs x 1 x 6
205 lbs x 1 x 6
225 lbs x 3 x 6

Strict Press
85 lbs x 1 x 6
95 lbs x 1 x 6
105 lbs x 1 x 8
95 lbs x 5 x 8

Deadlifts
225 lbs x 1 x 10
275 lbs x 1 x 8
315 lbs x 1 x 6
 
Weight: 168 lbs

Bench Press
140 lbs x 1 x 3
150 lbs x 1 x 3
160 lbs x 1 x 8
145 lbs x 5 x 8

Strict Press
95 lbs x 1 x 10
105 lbs x 6 x 6

Neutral Grip Pullups
168 lbs + 12 lbs x 3 x 8
 
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