428 lines
9.0 KiB
Plaintext
428 lines
9.0 KiB
Plaintext
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{
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"Lifts": [
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{
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"Name": "Squat",
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"Max": 60.5,
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"Increment": 5,
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"IncrementPercent": false,
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"Bar": 0
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},
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{
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"Name": "Deadlift",
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"Max": 66,
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"Increment": 5,
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"IncrementPercent": false,
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"Bar": 0
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},
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{
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"Name": "Bench",
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"Max": 42,
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"Increment": 2.5,
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"IncrementPercent": false,
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"Bar": 0
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},
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{
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"Name": "Press",
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"Max": 20,
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"Increment": 2.5,
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"IncrementPercent": false,
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"Bar": 0
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},
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{
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"Name": "PowerClean",
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"Max": 20,
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"Increment": 2.5,
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"IncrementPercent": false,
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"Bar": 0
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}
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],
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"Plates": null,
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"SetTemplates": [
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{
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"Name": "empty",
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"Items": [
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{
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"Set": {
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"Reps": 5,
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"Percentage": 0,
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"PlusWeight": 0,
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "",
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"Amount": 0
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}
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]
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},
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{
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"Name": "warmups",
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"Items": [
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{
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"Set": {
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"Reps": 5,
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"Percentage": 25,
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"PlusWeight": 0,
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "",
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"Amount": 0
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},
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{
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"Set": {
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"Reps": 3,
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"Percentage": 50,
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"PlusWeight": 0,
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "",
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"Amount": 0
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},
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{
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"Set": {
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"Reps": 2,
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"Percentage": 75,
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"PlusWeight": 0,
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "",
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"Amount": 0
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}
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]
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},
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{
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"Name": "workset",
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"Items": [
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{
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"Set": {
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"Reps": 5,
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"Percentage": 100,
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"PlusWeight": 0,
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "",
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"Amount": 0
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}
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]
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},
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{
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"Name": "worksetsClean",
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"Items": [
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{
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"Set": {
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"Reps": 3,
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"Percentage": 100,
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"PlusWeight": 0,
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"Amount": 5,
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"Notice": ""
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},
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"ReferenceName": "",
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"Amount": 0
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}
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]
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},
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{
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"Name": "regularSets",
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"Items": [
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{
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"Set": {
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"Reps": 0,
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"Percentage": 0,
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"PlusWeight": 0,
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "empty",
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"Amount": 0
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},
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{
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"Set": {
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"Reps": 0,
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"Percentage": 0,
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"PlusWeight": 0,
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "empty",
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"Amount": 0
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},
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{
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"Set": {
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"Reps": 0,
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"Percentage": 0,
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"PlusWeight": 0,
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "warmups",
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"Amount": 0
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},
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{
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"Set": {
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"Reps": 0,
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"Percentage": 0,
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"PlusWeight": 0,
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "workset",
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"Amount": 3
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}
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]
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},
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{
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"Name": "deadliftSets",
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"Items": [
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{
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"Set": {
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"Reps": 0,
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"Percentage": 0,
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"PlusWeight": 0,
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "empty",
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"Amount": 0
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},
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{
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"Set": {
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"Reps": 0,
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"Percentage": 0,
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"PlusWeight": 0,
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "empty",
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"Amount": 0
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},
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{
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"Set": {
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"Percentage": 0,
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"PlusWeight": 0,
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "warmups",
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"Amount": 0
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},
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{
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"Set": {
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "workset",
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"Amount": 0
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}
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]
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},
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{
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"Name": "cleanSets",
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"Items": [
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{
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"Set": {
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"Reps": 0,
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"Percentage": 0,
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"PlusWeight": 0,
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "empty",
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"Amount": 0
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},
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{
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"Set": {
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "empty",
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"Amount": 0
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},
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{
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"Set": {
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"Notice": ""
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},
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"ReferenceName": "warmups",
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"Amount": 0
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},
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{
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "worksetsClean",
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"Amount": 0
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}
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]
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}
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],
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"TrainingDays": [
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{
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"Items": [
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{
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"LiftSchedule": {
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"LiftName": "Squat",
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"Items": [
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{
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"Set": {
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "regularSets",
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"Amount": 0
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}
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],
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"Increase": false,
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"IncreaseAmount": 0,
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"IncreasePercent": false
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},
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"Raw": ""
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},
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{
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"LiftSchedule": {
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"LiftName": "Press",
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"Items": [
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{
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"Set": {
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"Reps": 0,
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"Percentage": 0,
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"PlusWeight": 0,
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "regularSets",
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"Amount": 0
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}
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],
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"Increase": true,
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"IncreaseAmount": 0,
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"IncreasePercent": false
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},
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"Raw": ""
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},
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{
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"LiftSchedule": {
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"LiftName": "Deadlift",
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"Items": [
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{
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"Set": {
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "deadliftSets",
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"Amount": 0
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}
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],
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"Increase": true,
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"IncreaseAmount": 0,
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"IncreasePercent": false
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},
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"Raw": ""
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}
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]
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},
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{
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"Items": [
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{
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"LiftSchedule": {
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"LiftName": "Squat",
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"Items": [
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{
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"Set": {
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"Reps": 0,
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"Percentage": 0,
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"PlusWeight": 0,
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "regularSets",
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"Amount": 0
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}
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],
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"Increase": true,
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"IncreaseAmount": 0,
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"IncreasePercent": false
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},
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"Raw": ""
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},
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{
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"LiftSchedule": {
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"LiftName": "Bench",
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"Items": [
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{
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"Set": {
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"Reps": 0,
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"Percentage": 0,
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "regularSets",
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"Amount": 0
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}
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],
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"Increase": true,
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"IncreaseAmount": 0,
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"IncreasePercent": false
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},
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"Raw": ""
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},
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{
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"LiftSchedule": {
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"LiftName": "PowerClean",
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"Items": [
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{
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"Set": {
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"Reps": 0,
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"Percentage": 0,
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"Amount": 0,
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"Notice": ""
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},
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"ReferenceName": "cleanSets",
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"Amount": 0
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}
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],
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"Increase": true,
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"IncreaseAmount": 0,
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"IncreasePercent": false
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},
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"Raw": ""
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},
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{
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"LiftSchedule": {
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"LiftName": "",
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"Items": null,
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"Increase": false,
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"IncreaseAmount": 0,
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"IncreasePercent": false
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},
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"Raw": "3 sets of 5 weighted chin-ups"
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}
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]
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}
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]
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}
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