11/20 – Deadlift & ATG Squat – 3’s

9/10. Good session. Combining lower workouts this week.  Easy deads, creaky squats.

Conventional Deadlift (reps deloaded, training max: 585):
135×10
135×10
225×5
315×3
410×3
470×3
525×4

ATG Squats (high-bar, paused reps, training max: 450):
315×3
360×3
405×3

Zombie ATG Front Squats:
225×5
225×5

GHR:
+red band ×10
+red band ×10
+red band ×10
+red band ×10
+red band ×10

Seated Leg Extension:
325×10
325×10
325×10
325×10
325×10

BB Shrugs:
225×6
315×6
405×6
495×6
585×6
635×6

Seated Cable Row:
200×6
200×6
200×6

Wide-grip Seated Cable Rows (overhand grip, pulling to chest):
170×8
170×8
170×8

CG Pulldown:
250×6
250×6
250×6

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

Straight-arm Lat Pushdowns:
70×12
90×12
110×12
130×12
150×12 (PR)
170×12 (PR)

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

Abs:
×25×6

Duration: 80 minutes