Conventional Deadlift (3’s @ 640):
135×10
225×5
315×3
450×3
510×3
575×3
Deadlift:
315-335-355×6
BB Row (various grips overhand):
225×8-8-8
GHRs (4-2):
×12-12-12
Lying Hamstring Curl:
85×12-12-12
Seated Hamstring Curl:
85×12-12-21f
Seated Calf Raise:
90×50-45×50
Wide-grip Pulldowns:
250×10f-6f-4f
Rope Face Pulls (two ropes, #18, superset with pushdowns):
100×15
100×15
100×15
Straight-bar Lat Pushdowns (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: 56 minutes