12/27 – Deadlift & ATG Squat – 5/3/1

9/10. Shortened week so I doubled up the lower workouts. Deads and squats were pretty easy but had no desire to go heavier.

Conventional Deadlift (reps deloaded, training max: 590):
135×5
225×5
315×5
440×5
500×3
560×2

ATG Squats (low-bar, paused reps, training max: 455):
340×5
385×3
430×1
430×1
430×1

GHR:
+red band ×10
+red band ×10
+red band ×10

DB Split Squat:
130×8
130×8
130×8

Cable Face-Pulls:
110×12
110×12
110×12

Seated Cable Row:
250×4
250×4
250×4

Wide-grip Seated Cable Rows (overhand grip, pulling to chest):
200×6
200×6
200×6

CG Pulldown:
250×6
250×6
250×6

Wide-grip Pulldowns (neutral grip):
250×4
250×4
250×4

Straight-arm Lat Pushdowns:
200×10
200×10
200×10
110×12
110×12

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25

Abs:
×25×6

Duration: 70 minutes