12/28 – Pull

Focusing on explosive concentrics and slower negatives. Started to do some light hamstring work for rehab – feeling decent; just a minor strain.

BB Row (underhand-overhand):
185×10-10
185×10-10
185×10-10

BTB Shrugs (superset with inverse rows):
225×10
225×10
225×10

Inverse Rows:
×10
×10
×10 (underhand)

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
60×12
70×12
80×12

BTN Pulldowns:
130×12
150×12
130×12

CG Pulldowns (superset with pushdowns):
200×6
200×6
200×6

Rope Lat Pushdowns (strict form):
80×15
80×15
80×15

Seated Hamstring Curl:
30×20
40×20
40×20

Lying Hamstring Curl:
30×20
40×20
50×20

Standing Cable Curls (shoulder width – close grip – v-bar-grip, different grip each dropset):
70×12-12-12
70×12-12-12
70×12-12-12
70×12-12-12

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 48 minutes