Strenght
Back Squats 3 reps @63-68% + 5 reps @73-78% + 5-7 reps on last set @83-88% (add + 2.5-5kg compared to last time we did this. If the quality of the squats
werent that good last time, face the truth and use maybe even lighter weights / same weights that last time) We want to perform squt that way than there will
be always 1 rep to tank after last rep you did. Keep this in mind, i dont say that you shouldnt try hard but dont go all out)
rest 3 min bwn sets

Bench Press 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
rest 3 min bwn sets
same thing, +2.5-5kg compared last time you did this!