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.