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Bench – Week 4 – Deload

Cycle 3 | Original 1RM: 77.0 kg | Training Max: 74.3 kg
Previous Best AMRAP: 67.5 kg × 16 reps → Est. 1RM: 103.5 kg

Warmup

5 reps @ 40% of TM 30.0 kg
5 reps @ 50% of TM 37.5 kg
3 reps @ 60% of TM 45.0 kg

Working Sets

Set 1: 40% of TM 30.0 kg
Set 2: 50% of TM 37.5 kg
Set 3: 60% of TM 45.0 kg

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Week 4 for Other Lifts

Squat Deadlift OHP