Combining workouts since I will be out of commission for a week or two after Wednesday.
@ gym
Conventional Deadlift:
135×5
225×5
315×5
405×5
405×5
455×2
315×5
Conventional SLDL:
225×10
225×10
225×10
225×10
Squats (high-bar, parallel):
225×10
225×10
225×10
225×10
Overhand BB Rows:
185×10
185×10
185×10
185×10
Shrugs:
225×10
315×10
405×10
405×10
405×10
315×10
GHRs (3/2 setting):
×10-10-10-10-10
Single Leg Seated Leg Extensions:
50×10-10-10-10-10
Wide neutral-grip Pulldowns (superset with btn pulldowns):
120×10
120×10
120×10
120×10
120×10
Wide neutral-grip BTN Pulldowns:
120×10
120×10
120×10
120×10
120×10
CG Pulldowns:
120×10-10-10-10-10
Straight-arm Wide-grip Lat Pushdowns (strict form):
60×10-10-10-10-15
Wide-grip Pushdowns:
60×15-15-15-15-15
Standing Rope Ab Crunches:
60×25
60×25
Hanging Leg Raises:
×25
×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 70 minutes