cHaOs513 deads- strength specialization week 4

band deficit pin pulls(+250)
455x1  405x2  545x2  635x1

speed deads
405x1  405x1  495x1  495x1

barbell shrugs
675x20  585x24  945x10  855x12  765x15  855x10

barbell rows
495-2x5  405x10
495-2x5  405x10
495x5  495x4  405x10

HS pulldowns
4px12  4p+50x10  6px10  6p+50x7  8px6  8p+50x5

pullups
BW-3x5
BW-4 reps

db curls
105x6  105x5  85x7  105x6  105x5  110x4

machine curls
4px10  6px10  8px10  10px5

db concentration curls
150-2x5  105x10  150-2x5  105x10  150-2x5  105x10

barbell curls
135-3x5  135x4

abs

***today was a ball-buster. the volume went up on everything so i'm goin to still move up in weight using the same volume. love it though. the deficit band pin pulls were awesome. 635 was very strong and didn't feel heavy like the 585 a week before. also doubled 545 with the same amount of tension. the volume on shrugs and rows were great but the bar weight on both needs to be moved up to make it harder. experimented on a lot this week to see if it will work and it seems it will. we'll see what happens on squat day...




back to straight weight and the big 3,
TB