Thanks. I have been goal-less for a while now, so I figured this might help to motivate me.

Well, it just so happens that doing accessory work this way supports my strongman training. Metabolic training and all.

What is your current max DL?

I just looked back in my journal and this was the last time I did deadlifts (last lift is a PR, but I could have pulled a little more):

6/19/08 Deadlifts - 1X5 275, 5X1 315, 325, 335, 345, 365

So you have been off of deadlifts for a month? Might not really be an issue so long as you have been going after your squats with gusto. It will be interesting to see if you can get there. 40-ish lbs is a pretty hefty jump, but it isn't impossible by any means. Well, at least not at this stage of your training. Give it another few years and 40lbs in 2 years time might feel like winning the lottery :)

Ross, keep doing what you are doing and pulling 400 will happen before you know it. Good work and keep it going. :)

^^^^ dido

Diet today
Meal 1: english muffin w/ PB, banana, 8oz milk
Meal 2: protein bar
Meal 3: roast beef sandwich
PWO: protein shake
Meal 4: brown rice & 1/2 of HUGE chicken breast & 16oz milk
Meal 5: steamed broccoli & 1/2 chicken breast
Meal 6: can of tuna w/ mayo, homemade fatty protein bar

Squats - 1X3 275, 2X5 245
Leg press - 3X12 290
Unilateral leg press - 3X8 90
Calve raises - DS (85 X 30, 13, 8)

Updated

Push/Quads
*Flat bench press - 3X5
Olympic squats - 3X5
*Standing military press - 5X3
Narrow stance leg press - DS
Weighted dips - DS

*Pull/Hams
Deadlift - Triples, doubles, then singles
Pendley rows - 3X5
Leg curls - DS

*Legs
Olympic squats - 3X5
Leg press - 3X15
Smith machine one leg squats - 3X8
Calve raises - DS

Pull/accessory
Pull ups - 6Xfailure
Face pulls - DS
Dip shrugs - DS
Scapular press ups - DS
Biceps curls - DS
Rotator cuff exercises (eventually)
Planks

(DS = drop set)

*I am going to alternate dynamic work each week between the Pull workout and Push workout for squats & DLs. I should have at least one day of rest between Pull and Leg workouts, but I will eventually alternate dynamic work for those. Also, I will be alternating speed work between military press and bench press each Push workout.

I'm not really up on everything your doing ross, but it looks pretty good. Its been a long time since I did a push/pull routine, keep hittin it hard!