12/18 Deadlifts

Deadlift

135x5

225x5

315x3

380x3

430x3

480x3

5" deficit deadlift

315x3

365x3

405x1

http://www.youtube.com/watch?v=ibNlEN_ZrV0

Shrugs

225x5

315x5

405 3x5

315x15

225x15

Ab rollouts

3x15

My speed off the floor is abysmal right now. Couple reasons for this I think.

1. Not doing front squats, these have really help my speed off the floor.

2. Going heavier on back squats then I ever have before. This will of course allow for less recovery and not be as fresh to deadlift.

3. Going really heavy in the deadlift for a million weeks in a row.

I think I will just do deficit deads next week as a break. or not dead at all two weeks out from the powerlifting meet.