7/26 – Pull

Conventional Deadlift (3’s @ 630, reps paused):
135×10
225×5
315×5
440×3
505×3
565×4

Deadlift (toes @ plates):
315×6
335×6
355×6

BB Row (various grips overhand):
225×8-8-8

GHRs (4-2):
×12-12-12

Lying Hamstring Curl:
80×12-12-12

Seated Hamstring Curl:
80×12-12-12

Seated Calf Raise:
90×30-45×30

Seated Pulldown Machine:
235-205-175-145-115-85-55-45-35-25×8

Rope Face Pulls (two ropes, #18, superset with pushdowns):
100×15
100×15
100×15

Rope Lat Pushdowns (two ropes, strict form):
100×15
100×15
100×15

Standing BB Curls (various grips):
45×25-25-25-25

Band Pull-Aparts:
×25-25-25-25

Duration: 55 minutes