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OPENS TUESDAY 17 NOVEMBER · 200 PLACES · FOUNDING-MEMBER PRICE
STRONG
BY AUSTRALIAN STRENGTH COACH
LLiam
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STRONG
TOTAL MOVED8,940 KG
132.5HEAVIEST
17SETS
8.2AVG RPE
AAvaCOACH ✓
Bench 70 × 3👊 19 · WK 4
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9:41
Bas AI
STRONG by Australian Strength Coach is coming soon.
Now, what should I train today?
Lower day. Squat 4 × 5 at 132.5, then RDL, split squats, curls. About an hour.
WK 3 · DAY 2 · 60 MINLower · SquatStart session
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Bas AIBACK SQUAT · SET 3
Feels a bit light today
Sets 1 and 2 came in at RPE 6 against 8, bar speed high. Bas’ rule for that: add 2.5 kg and keep the reps.
SUGGESTED · SETS 3–4
132.5135 KG× 5 @ 8
AcceptKeep
BAS’ RULES · UNDER TARGET BY ≥1.5 → +2.5 KG
Reply to Bas…
BUILT FOR YOU · FROM YOUR ANSWERS
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Strength Foundations
12WEEKS
4DAYS · M W F S
60MIN
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⌄ LOWER · SQUAT{{ clock }} · 1 OF 5
Back squatA · 4 × 5 @ RPE 8
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Felt too heavyFelt too light
SUGGESTED CHANGE · SETS 3–4
132.5132.5127.5KG
Set 2 was 1.5 harder than planned. Volume day: the weight comes down so every set looks the same.FROM BAS’ RULES · RPE OVER BY ≥1.5 → −2.5 TO −5%
AcceptKeep 132.5
Choose your program
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Gym · fullHome · DBs+ Travel
Today
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CONNECTED
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BACK SQUAT · 12 WEEKSBefore / after
WK 1 · 240
WK 12 · 260
+20 KG+8.3%
COMPLETED 1 DEC
👊3031
PPriyaWK 6
Squat 110 × 5
COACH · BAS’ TEAMDepth is there. Brace harder before rep 4 and that bar speed holds.
DONE · 58 MINShare it
STRONG
Lower · Squat day
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200 PLACES · FOUNDING-MEMBER PRICE · 1,284 ON THE LIST