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