Day Four, Week Four: Deadlifts

Well I rebounded a bit from last week's disappointing deadlifts, successfully lifting 500 and then 530. However, I did not attempt heavier, as I'm sick and didn't want the pscyhological impact of failing a deadlift days before competition. The good news is I was down to 276.6 this morning, leaving only 1.6 pounds to lose in 5 days, which is well within reach.

Deadlift Day
Exercise	11/8 2010	11/15 2010	11/22 2010	11/29 2010
Deadlift	135x5	135x5	135x5	135x5
	225x3	225x3	225x3	225x3
	315x2	315x2	315x2	315x2
	405x1	405x1	405x1	405x1
	440x1	455x1	490x1	500x1
	460x1	485x1	510x1	530x1
	480x1	515x1	550x1
	500x1	535x1	530x1
	520x1
One-Arm Row	70x12*	75x12*	75x12*	75x12*
	80x12*	80x12*	80x12*	80x12*
	80x11*	80x11*	80x12*	85x10*
Box Squats (Explosive)	245x3†	250x3†	255x3†	260x3†
	255x3†	260x3†	265x3†	270x3†
	265x3†	270x3†	275x3†	280x3†
	275x2†	280x2†	285x2†	290x2†
	285x2†	290x2†	295x2†	300x2†
Rear Delt Fly	20x12*	20x12*	20x12*	20x12*
	25x12*	25x12*	25x12*	25x12*
	25x10*	25x10*	25x12*	30x9*
* Weight is per arm † Used adjustable height box at lowest setting, rather then traditional bench, increasing difficulty