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