11/6 – Pull

10/10. Pushing deads harder, 585 felt smooth, relatively easy. No hamstring issues.

Conventional Deadlift:
135×5
135×5
225×3
315×3
405×2
495×1
545×1
585×2

Seated Single-leg Leg Curls:
50×12(r) 50×12(l)
70×12(r) 70×12(l)
90×10(r) 90×10(l)
110×8(r) 110×8(l)
130×6(r) 130×6(l)
150×4(r) 150×4(l)

45-degree Hypers:
+25×12
+55×12
+55×12
+55×12
+55×12

Wide-grip Pulldowns (neutral grip):
200×6
230×6
230×6
230×6
230×6

Hammer Chins:
bw ×10
bw ×10
bw ×15

Straight-arm Rope  Lat Pushdowns:
70×10
90×10
110×10
130×10
150×10 (PR)

Seated Cable Row:
200×6
250×6
250×6
250×6
250×6

Ab Work:
×12×6

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

Duration: 50 minutes