Morning weights

3 by 10 reps Deadlift - 80kg concentrate on explosive action

3 by 10 bent over row - 60kg

2 by 10 Smith Machine deep squats - just bar

2 by 10 Smith Machine deep squats - 30kg plus bar

3 by 10 Smith Machine flat bench - 30kg plus bar

Lat pull-down machine
1 by 10 on 3
1 by 10 on 7

1 by 10 on 10