10/26 – Pull

Solid.

SLDL (superset with deads):
225×10
275×10
325×10

Deadlift:
225×10
275×10
325×10

BB Row (underhand):
190×10
190×10
190×10
190×10
190×10

Hang Power Cleans:
190×5
190×5
190×5

BTB Shrugs:
245×10
245×10
245×10
245×10
245×10

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
60×12
70×12
80×12

BTN Pulldowns:
130×12
150×12
170×12

CG Pulldowns (superset with pushdowns):
250×5
250×5
250×5
250×5
250×5

Rope Lat Pushdowns (strict form):
80×12
80×12
80×12
80×12
80×12

Seated Hamstring Curl:
115×12
115×12
115×12

Lying Hamstring Curl:
80×12
100×12
120×12

Standing Cable Curls (shoulder width – close grip – v-bar-grip, different grip each dropset):
70×12-12-12
70×12-12-12
70×12-12-12
80×12-12-20

Hanging Leg Raise (superset with knee raises):
×15
×15

Hanging KneeRaise:
×15
×15

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 62 minutes