Because I've been "lax" () on my workouts I'm forcing myself to do a 30 day ab & squat challenge. So I'm subbing the squats from this chart
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in place of the squats for this chart and following accordingly
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You should just do weighted squats for 2 sets with 5 reps and the third with as many as you can do to see if you can up the weight for the next workout in a couple of days.