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5/3/1 : Deadlift WEEK 4
5 Reps @ 40% Barbell Deadlift
5 Reps @ 50% Barbell Deadlift
5 Reps @ 60% Barbell Deadlift

5x150
5x190
5x225

Training Max: 373.5

5/3/1 BACK SQUAT: WEEK 4
5 Reps @ 40% Barbell Back Squat
5 Reps @ 50% Barbell Back Squat
5 Reps @ 60% Barbell Back Squat

5x115
5x145
5x175

Training Max: 283.5

Warm-up 10 minute row: 2274m, 2:11.9/500m
Cool-down 10 minute row: 2309m, 2:09.9/500m