Dan, The workout is coming along great! Couple of questions:

1. Next week I am scheduled to perform a deadlift and pilie dumbell squat. I find the deadlift motion to be rough on my back, however, the Sumo deadlift feels better. Is it a mistake to perform the Sumo and pilie squat in the same workout, as the motion and muscles used are similar, or will it be more like a pre-exhaustion style of workout and therefore, not be a "big deal"

2. This next question pertains to my aerobic program. Just as a reminder, I am a hardgainer with a history of heart disease in my family (I am in good health, I just let my fitness habit breakdown for several months, 1-2 workouts per week). I am running with a heart rate monitor. Based on the Karvonen formula my fitness target zone is between 128-139 bpm (my resting heart rate is 71 bpm, I anticipate this to improve again once I get back into the habit of running on a regular basis). However, I am used to running between 150-160 bpm. Will it interfere with my power and strength goals as it relates to hypertrophy to continue at this elevated heart rate. If it is I suppose I will will have to get retrain my body to run at the slower pace. Let me know what you think.

You are asking very good questions and I know you are serious about your training. You are correct in saying that the sumo deadlift is similar to the plie squat. Because the sumo deadlift works best for your body I have gone ahead and exchanged the plie squat with a close stance leg press exercise on your program. Let me know what you think.

In response to your aerobic exercise question. I do have to say that you really should reduce the intensity level as long as your goals are to develop strength, power, size etc. I know this is a hard thing to do for somebody that is used to a certain "type" of aerobic exercise, but it must be done!