9/10. Real fast pulls today. Knee definitely felt those speed sumos, but hoping that strengthens up over time. Taking easy on pretty much any ‘pull’ movement to let my right inner-elbow heal up. GHR’s are feeling ridiculous.
Conventional Deadlift (training max: 615):
135×10
135×10 (narrow sumo)
225×5
225×5 (narrow sumo)
315×3
315×3 (narrow sumo)
405×5
460×5
520×7
DE Deadlifts (sumo, 15s rests, varying widths):
225×3
225×3
225×3
225×3
225×3
225×3
225×3
GHRs (closer foot setting – 3/2 ):
+red band ×20-10-8
Chest-supported Seated Lat Row (dropset):
100-87-75-62-50×15
Extra Close-grip Pulldowns (dropset, old stack):
100-87-75-62-50×15
Wide-grip Pulldowns (neutral grip, slow reps, long negatives):
100-90-80-70-60×15
Rope Straight-arm Lat Pushdowns (old stack, stricter form):
80×20-10-8
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 40 minutes