Hamstring feeling solid. Easy deads.
Conventional Deadlift (superset with SLDL):
135×10
225×5
315×5
405×5
495×5
SLDL:
135×10
225×10
315×10
405×5
495×5
BB Row (overhand-underhand):
225×6-6
225×6-6
225×6-6
Shrugs (reps held @ top):
225×10
315×10
405-315-225×10
Lying Hamstring Curl:
80×12-12-12
Seated Hamstring Curl:
80×12-12-12
Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
90×15
100×15
110×15
BTN Pulldowns:
120×15
150×15
180×15
CG Pulldowns (superset with pushdowns):
180×12
210×12
250×12
Straight-bar Lat Pushdowns (strict form):
110×15
110×15
110×15
Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
110×8-8-50×12
110×8-8-50×12
110×8-8-50×12
110×8-8-50×12
Band Pull-Aparts:
×25
×25
×25
×25
Duration: 55 minutes