DL

Weight: 181

Deadlifts
225 x 5
225 x 5
365 x 3
325 x 4 short break between 3+4
325 x

Deficit pulls (2 plates)
225 x 6 good set. Straight through. Power out of the hole.
225 x 7 fast reps throughout
225 x 7 fast reps

Sumo DL
225 x 6
225 x 7
245 x 5

Hamstring curls
110 x 10
120 x 10 tough last one
130 x 7

Keep 365 for top set until 5. Increase work set to 325. Get 5 reps in all work sets.

Pull-ups
BW + 11
BW + 10 (6+4)
BW + 10 (6+2+2)
BW + 10 (4+4+2)
BW (chins) x 15 (7+5+3)

Rough set. Good one though.

Do chin-ups next week. Alternate each week.

Scott Lat Pulls
150 x 15
150 x 12
150 x 12 tough last two

35 sec x 2 solid sets. Last set @ 30 sec. Last set rough.

Lateral Delt DB raises
20 x 12
20 x 12 no momentum. Very controlled. Ouchie.
20 x 12
60 sec between sets

DB rear delts cable pulls
40 x 12 no momentum.
40 x 12 Strict.
40 x 12 tough set.
In a few weeks go ahead and bump to 45

Sent from my iPhone

Sent from my iPhone