cHaOs513 deads- strength specialization week 1
deficit deads (+200)
225x1 315x1 405x1 455x1
225-3x1
315-3x1 365-2x1
raw deads
315x1 405x1 505x1*(all speed!)
barbell shrugs
675x78 1035x10 1035-2x3
barbell rows
605x5 625x5
pulldowns
225x20RP
db curls
100x6 120x4
single-arm hammers
130s-15RP
***deads was a great session. took me some time to figure out the band setup on deficit deads but got it working once i did. worked up to 455(conventional stance) not too bad which was 655 at the top. then worked down to 225 for some speed work and back up to 365. then did some raw deads which were done with laughable speed...505 was the fastest i've ever moved that weight in a long while. then did barbell shrugs...675 for 78 and 1035 for 10...and my traps are fuckin sore now.lol. my rows went up this week...625 for 5 no prob. nate glines killed 505 for 5 and he's around 200ish...worked up to 120s for 4 on db curls and 130s on single-arm hammers and was out. once again, had to cut this session short but got what i needed done. now onto week 2...i will tell ya that my grip has gotten stronger recently...
just an FYI,
TB
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