10/10. Good birthday squats. Not far off my ATG PR for 5rm and this was cake. Another 4-5 in the tank.
ATG Squats (beltless low bar, training max: 540):
135×10
225×5
315×5
380×3
430×3
495×4
Lying Hamstring Curl:
157×10-8-6
Seated Leg Extensions (dropset):
130-110-90-70-50×35
DB Shrugs:
80×25-25-25
Rope Face-Pulls (two ropes, dropset):
100×10-90×10-80×10-70×10-60×10-50×10-40×10-30×10-20×10-10×10
CG Pulldown:
100×10-10-10-10-10
Cable Curls (various grips):
40×12-50×12-60×12-12-12
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes