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  1. Goal: Squatting! How to? Squat twice a week!!! Current working weight (gone back down after getting advice on form) 50 kgs. 3 x 10 1: 3 x 10 @ 52.5 2: 1 x 10 @ 52.5, 2 x 5 @ 52.5 3: 1 x 10 @ 55, 2 x 10 @ 52.5 4: 3 x 10 @ 55 kgs 5: 3 x 10 @ 55 kgs 6: 3 x 10 @ 55 kgs 7: 3 x 10 @ 57.5 kgs 8: 3 x 10 @ 57.5 kgs 8/12 Goal: Pull-ups! (Ok, one - hopefully) How to? Deadhangs on pull-up bar at home, negatives as slowly as possible (other ideas? Let me know!) Work on this at least 3 days/week. Currently? I can manage 40-50 seconds of hanging around and I can do 3 sloooooow negatives. 12/1
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