5/10 – Pull

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