Powerlifting - Squat Light/Speed

Squat - warm up with bar, 135x10, 135x6, 225x10, 275x10, 325x10 (belt)... already winded.. the last reps were tough on the last set, but i squeezed them out.

Dead Sumo- 135x2x5sets, 225x2x5sets, 315x16 (no gear) form was good.. may have had a very slight lean forward on a couple since i felt a weight shift to the toes.

Hack Squat - 50x6, 100x6, 150x6

Back extensions (machine)- 3 sets of 10

Kettlebell swings - 55lbsx10x3sets

Lat pulldown - 170x8, 180x8x2

T-bar Row - 45x10, 70x10, 80x10, 90x10

Barbell curls - 65x8, 85x8x2, 45x20

Seated Calf raise - 60x15x9, 60x17x1... tried to get 20 reps on that last set, but it wasn't happening

Kettlebell passthroughs - 55lbx20 passes x2sets

Kettlebell sidebends - 55lbx5x2... really concentrated on the obliques doing the work contracting hard.

overall the workout was good.. shoulder not used much today, but it feels better than yesterday. had a pump going with biceps and the calves... forgot my SuperCissus RX at home today, but managed to find 2 i had in my computer bag, that i took prior to the workout. didn't feel overly tired after the training which is a good sign. Next up is Heavy Bench on Thursday. Stay tuned...