9/10. good deads. good pressing. shoulder still flared up on cg bench so I think I am going to have to drop those for a while.
Conventional Deadlift:
135×10
225×5
315×3
405×2
495×1
585×1
615×1
GHRs (closer foot setting – 3/2 ):
×30-15-12
Chest-supported Seated Lat Row (dropset):
200-175-150-125-100×15-75×20
Extra Close-grip Pulldowns (dropset, old stack):
150-125-100-87-75-62-50×10
Wide-grip Pulldowns (neutral grip, slow reps, long negatives):
150×10-6-6
Rope Straight-arm Lat Pushdowns (stricter form):
100×12-10-10
Floor Presses (training max: 360):
135×10
185×5
235×5
270×5
305×8
CG Bench Press * RG Bench Press:
135×15-15
135×15-15
Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
55×15-15
55×15-15
55×15-15
Flat DB Flyes:
25×15-15-15
V-bar Cable Pushdowns:
100×30-15-15
OH Rope Extensions (low position):
40×30-20-20
Cable Crossovers (dropset):
100-90-60×10
Bench Dips:
×60
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 60 minutes