3/22 – Pull – Deload

Deadlift:
225×10
225×10
225×10

Conventional SLDL:
225×10
225×10
225×10

Seated Calf Raises:
45×50
45×10 (long pause @ hold reps)

BB Row (overhand-underhand):
135×10-10
135×10-10
135×10-10

Shrugs:
135×20
135×20
135×20

Lying Hamstring Curl:
80×12-12-12

Seated Hamstring Curl:
80×12-12-12

Rope Face Pulls (two ropes, #18):
50×15-15-15

BTN Pulldowns:
80×15-15-15

CG Pulldowns (superset with pushdowns):
80×15-15-15

Rope Lat Pushdowns (two ropes, strict form):
50×15-15-15

Standing EZ Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
25×12-12-12
25×12-12-12
25×12-12-12
25×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 33 minutes