Deadlift

Warmups:
Barbell good mornings, hip stretching, 45 degree raise

Deadlifts:
135 x 3 (conv), 135 x 3 (sumo), 225 x 3 (conv), 225 x 3 (sumo), 315 x 2 (conv), 315 x 2 (sumo), 365 x 2 (conv), 365 x 2 (sumo)
Put on briefs: 455 x 2 (sumo from 2 inch blocks) 455 x 2 (sumo), 505 x 2 (sumo), 405 x 3 x 3 (conv)

45 degree raise: 3 sets of 8 with average band

Chest supported row: 3 sets of 8 with 140

Abs:
side crunches: 3 sets of 8 with strong band
Decline situps: 4 sets of 10 with 45

Leg Extensions:
140 x 15, 150 x 16, 160 x 17, 170 x 18

Lat Pull downs:
2 sets of 8

Lat Pullovers:
3 sets of 10

Calf Raises:
3 sets of 15


This was a really intense workout. Except for the sumo set with 365 all of my deadlifts felt fast. I decided to alternate some conventional pulls with sumos to keep my body balanced. I found that my conventionals just flew up. 405 felt like speed work to me. I was very pleased with this workout and I think I will keep adding in variety like this to keep me physically and mentally fresh.

BENCH

Bench:
Raw: 135 x 5 x 2, 185 x 5, 185 x 3, 205 x 2, 225 x 2 x2, 245 x 2, 265 x 2
Put on blast shirt: 295 x 2, 365 x 1
Put on Rage X: 495 3 board x 1, 545 3 board x 2, 585 3 board x 2, 610 2 board x 2, 635 3 board x 2
Dropped back to raw: 245 x 5, 245 x 4 (felt something pop in left pec and stopped)

Raw warmups and shirt work went extremely well. I was very happy about my speed today. I felt very confident. I planned on doing 5 sets of 5 with 245 to get some raw volume and still take it easy on my pec which had been getting better. I felt soemthing pop in the second set and decided to stop. Hopefully it was just scar-tissue breaking up and I can try again next monday.