Been having some tightness in my low back since last week so I didn’t push pulls too hard. Easy 5 reps @ 585.
Deadlift (5-3-1 @ 610):
135×10
225×5
315×5
455×5
520×3
585×5
Conventional Deadlift:
495×3 (paused reps)
BB Row (overhand, various widths):
225×6-6-6-6
Shrugs:
225×20
225×20
225×20 (btb)
Lying Hamstring Curl:
90×12-12-12
GHRs (4-2):
×12-12-12
Seated Hamstring Curl:
95×12-12-12
BTN Pulldowns:
230×6
250×4
250×5
CG Pulldowns:
250×6
250×6
250×8
Rope Face Pulls (two ropes, #18, superset with lat pushdowns):
100×15
100×15
100×15
Straight-bar Lat Pushdowns (strict form):
100×15
100×15
100×15
Band Pull-Aparts:
×25-25-25-25
Duration: 60 minutes