Monday
Olympic Squat 5x9@335#
Leg Press 5x10@6 plates plus 25 on each side
BB hip thrusts 3x15@315#
Tuesday
Closegrip Bench 275x6, 285x6, 255x8, 255x6, 250x6, 250x6
Incline Bench 2x6@215#, 3x6@205#
Pullups 4x15 (2 sets assisted)
DB Flies 3x15@50#
DB Curls 3x15@25#
Wednesday
Skipped deadlifts this week due to nagging back pain (hopefully taking out deads this week and all the big lifts next week on the deload will take care of it :-/)
Friday
Olympic Squat 365x6, 405x6, 425x6, 365x2x8
Front Squat 4x6@315#
GHR 3x15
Saturday
Widegrip Bench 5x10@225#
Spoto Press 4x10@225#
DB Rows 4x15@90#
Tricep pushdowns (dedicated machine) 3x15@100#
DB Front Raises 3x15@30#
I had to skip deadlifts this week as much as I wanted to push through them. My sumo pull has a lot of technical flaws and the last time I did this workout, it basically became hyperextensions with 300+ lbs. Needless to say I think it was my lack of self control (checking my ego at the door) that lead to this same workout 2 weeks ago flaring up my back pain. Everything else is feeling really good though. My squats are coming along great. I did 425x6 and probably had about 3, maybe 4 left in the tank; so I am very happy with that. My bench is also doing great; it is feeling really solid and I am hitting the reps I want.