Deadlift (220kg deficit on 25kg plate)

Started with deficit in oly shoes

180

200

220 (PR)

180 * 1 * 5

Pause deadlift 

140 * 5 * 3

Back extension

60 * 10 * 5 (continuous reps) 

Lats pulldown 

75 * 10 * 5

Kroc row

35 * 10 * 5