Conventional Deadlift (5’s @ 640, reps paused including first):
135×10
225×5
315×5
385×5
450×5
510×6
Deadlift (toes @ plates):
335×5
335×5
335×5
Deficit SLDL (standing on 45lb bumper):
335×5-5-5
BB Row (various overhand grips):
205×10-10-10
Lying Hamstring Curl:
80×12-12-12
GHRs:
×12 (4/2)
×12 (4/2)
×7f (3/2)
Rope Face Pulls (two ropes, #18):
60×15-15-20
Straight-bar Lat Pushdowns (strict form):
80×15-15-15-100×15-120×15
Wide-grip Pulldowns:
230×9f-4f-3f
BB Curls (full rom, top half, bottom half, wide full rom, reverse, reverse wide):
25×25-25-25-25-25-25
Band Pull-Aparts:
×25-25-25-25
Duration: 52 minutes