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• Jun 20, 2026 Westside Barbell Conjugate Method lift | Heavy variation | 1-3 sets at max | Hamstring curls, core, accessory squats | | Tue | Max Effort Bench | Heavy variation | 1-3 sets at max | Triceps, shoulders, upper back | | Thu | Dynamic Effort Squat/Deadlift | Speed work | 8-12 sets of 2-3 reps | Light accessories, mobi By Mrs. Roma Kilback
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