5/3/1 Full Body 21/1/14Squat 60 x5 100 x3 129 x5 146 x3 163.5 x6Pause Squat different stances 129 x5 x5 x5Bench Press 46.5 x10 58.5 x10 70 x10Deadlift 60 x5 100 x3 136.5 x3 157.5 x3 178.5 x3