10/30 – Pull

10/10. Pushing the deads a bit. All easy, all felt good. No hamstring issues.

Conventional Deadlift:
135×5
225×3
315×3
365×1
415×1
465×1
495×1
515×1
515×1
515×2
495×2  (pause @ knee, then lockout)

Seated Single-leg Leg Curls:
50×10(r) 50×10(l)
70×10(r) 70×10(l)
90×10(r) 90×10(l)
110×10(r) 110×10(l)
120×10(r) 120×10(l)

45-degree Hypers:
+45 ×12
+45 ×12
+45 ×12
+45 ×12
+45 ×12

Wide-grip Pulldowns (neutral grip):
200×8
220×8
220×8
220×8
220×8

Hammer Chins:
bw ×10
bw ×10
bw ×12

Straight-arm Rope  Lat Pushdowns:
60×12
80×12
100×12
120×12
140×12 (PR)

Seated Cable Row:
170×8
170×8
190×8
190×8
190×8

Hanging Leg Raises:
bw ×12
bw ×12
bw ×12
bw ×12
bw ×12

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 50 minutes