9/10.Fast deads.
Conventional Deadlift (reps deloaded, training max: 640):
135×5
225×5
315×3
415×5
480×5
545×7
SLDL:
325×5
345×5
365×5
Wide-grip BB Row:
235×10
255×10
275×10
Underhand Pulldown (cruised due to forearm soreness, short rests):
150×8
150×8
150×8
150×8
150×8
150×8-138×8-125×8-112×8-100×8
Preacher Curls:
55×10
55×10
55×10
55×10
55×10
Seated Hammer-grip Plate Curls on Preacher Bench:
45×10
45×10
45×10
45×10
45×10
Ab Roll-outs:
×10
×10
×10
Seated Knee-Raises:
×20
×20
×20
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 55 minutes