5/3/1 Full Body 21/1/14

Squat 60 x5 100 x3 129 x5 146 x3 163.5 x6

Pause Squat different stances 129 x5 x5 x5

Bench Press 46.5 x10 58.5 x10 70 x10

Deadlift 60 x5 100 x3 136.5 x3 157.5 x3 178.5 x3