Easy pulls – been doing all conventional deads with paused reps (ie: held an inch or two off the ground for a second or two each rep before pulling again)
Conventional Deadlift (3’s @ 610):
135×10
225×5
315×5
425×3
495×3
550×3
Deadlift:
315×6
315×6
315×6
SLDL:
315×10
315×10
315×10
BB Row (various grips overhand):
225×6-6-6
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
BTN Pulldowns:
200×6
230×6
230×6
CG Pulldowns:
230×6
250×6
250×8
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: 60 minutes