cHaOs speed dead and squat sessions

speed deads & squats

speed sumo deads
315x5x1 405x4x1 495x2x1

strict barbell shrugs
845x2 845x2 845x2 675x17RP

barbell rows
315-10x5(10 sec rest)

rope pulldowns
160- 17RP

meadows rows
90-6x6(6-10 sec rest)

pullups
bw- 2x4

cable curls
70- 10x5 (10 sec rest)

hammers
80x18RP

abs


speed squats
315x5x1 405x4x1 495x2x1 455x1

leg press
450- 10x5(10 sec rest)

leg extensions
160- 20RP


***yup its deload for me and every deload week i take the opportunity to work on speed on my lifts. deads went well. form got a lot better even with 495. squats, was deep as hell on them...even with 495 too. i gotta keep my back arched more on squats cause that's the missing link. kept my back arched with sumo deads and they looked helluva lot better. kept my back arched with 455 on squats tonite and i stayed more up right. theres the key. i'm recorrecting my numbers for the next training cycle minus the ego and more opportunity to work on form on everything. i am goin to experiment with juggling the bar weights on speed bench day to see what happens...didn't do with squats and deads cause form needed work. i will upload vids after speed bench day on wednesday. don't want to bore you guys with all the singles...

but some 130s side laterals and 845 strict shrugs won't,
TB

PS...i started ironbrutality.com and now chaos513 will be home for all your hardcore training vid motivation...