6 sets of 6 reps deadlift at 225lbs 30 pull-ups (I had to break them up in incriminate and use bands to assist) 5 sets of 7 reps bent over barbell 145lbs Seated row 5 sets of 10 reps at 170lbs 30 pull-ups (again, broken up and assisted) Cable Lat flexion 5 sets of 10.