Made nice gains on all movements and the best part was the back/hips were ok again! lol..
Front squat: 4 warms, 210x3 225x3 245x3,3
Deficit deads: 3 warms, 295x8 315x8,15
Lat pulldown wide: 2 warms, 142x10,10,10
Bent over row: 3 warms, 180x6 190x6,8
drop off: 135x16
In db curl: 2 warms, 37x8,8,9