Major lower-back DOMS today, but I managed to work through squats with some decent weights/reps. Skipped SLDLs today.
Squats:
225x10x1
315x5x1
405x3x1
455x5x1
455x5x1
495x3x1
495x3x1
Wide-stance Box Squats (~13.5″ box):
315x6x1
335x6x1
365x6x1
Lying Hamstring Curls:
150x8x1
150x8x1
150x8x1
Pushdowns:
80x12x1
80x12x1
80x12x1
80x12x1
Single-arm Cable Extensions:
30x8x1
30x8x1
20x8x1
20x8x1
Overhead Single-arm Rope Extensions:
20x12x1
20x12x1
20x12x1
20x12x1
+ stretching
Duration: 80 minutes