chaos513 oldschool week 4 deads/ week 5 squats

chaos513 oldschool week 4 deads

speed deads
405- 3 singles
495- 5 singles
585- 3 singles

barbell shrugs
945x23
765x33
855x19
855x25

barbell shrugs
405x10
495x8
585x6
705x3

machine rows
12p- 30
15p- 5x10
18p- 19

pullups
bw- 15 reps

preacher curls
70x10
110x6
165x3
190x1
190x5 forced reps
130x3
110x5
130x1
95x15
110x4

pinwheels(hammers)
120- 2x5
75x10
120- 2x5
75x6

RVCG bench
225x10
315x7
275x6
335x6
275x20

***great training session...deads were moving fast..alot has to do with the accessory movements gettin stronger which is helping my deads a lot. threw in some extra tricep work cause i need it bad...lol. we'll see how this works out...

chaos513 oldschool- week 5 squats

raw squats
135x10
225x8
315x3
405x1
495x1

box squats
495x5
545x5
635x1
585x1
705x1

speed squats
315x16
405x1
495x1

DK squat presses
360x7
270x13
450x6

leg extensions
12px30
14p-3x10
16p-2x10
18p-40

leg curls
18p-2x5
14px10
18px4
14px10

standing calf raises
8px15
10px11
12px11
15px10


***squats were good tonite. continuing to be deep on my squat is something i'm gettin more motivated by the week. its gettin easier to do as well...still need some tweaks but coming long well. got 705 on box squats and then did 315 for 16 reps after that and then do two singles for speed...talk about squattin your ass off...



will do what it takes to get my squats bigger and stronger,
TB