Deadlifts

Deficit Deadlifts

155/5, 155/5, 265/3, 315/2, 355/1, 380/1, 405/1

Conventional Deadlifts

440/4 (4RM), 440/4 (tied 4RM)

Barbell Rows

175/8, 185/8, 195/8, 205/6

Seated Cable Rows (one handle per hand): 3 sets

Curls: 3 sets

Rear Delts: 3 sets

Abs: 3 sets

Romanian Deadlifts

225/8, 245/8, 265/8