5/3/1 Deadlift 6/10/14Deadlift 60 x5 80 x5 100 x3 131 x3 150 x3 169 x8Shrugs 100 x10 x10 x10Hyper Extension x10 x10 x10Leg Press 190 x20Hanging Leg Raise x7 x7 x7Gripper x11 x11