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Current weight: 240 lbs Lifting: 135 lbs squats 1x10, 1x5 lunges each leg, 1x10. Some mucle ache the next day but not bad. Will up the weight tomorrow. Press progression: 32.5 lbs each arm, variable incline bench - start flat, do 2 sets of 10, raise the incline, repeat until it's all the way up. Single arm rows: between sets of bench 1x10 each arm, same weight Dead lifts: 105, 3x10 Cleans: 95, 3x10