I typically deadlift on Wednesdays, I will be changing things up a little bit and adding some variation to build my deadlift up. I am competing again in an RPS meet in September at Rivercity Barbell, in Newport, Ky.
The first variation I plan to add in is squatting to a low box with bands pulling you forward. I like the low box to build up my back and the bands pulling forward really make it tough. We used the elitefts pro light bands so it wasn't too much band tension, but enough that you could feel the added stress on the back.
Squats: (all to low box)
Barx10
145x3
195x3
230x3
280x3
320x3
370x3
410x2
The last couple sets were pretty tough. I tried to stay as explosive as possible and move fast through all the sets. The last set I just wanted not to miss.
Speed Deadlift off of 2inch mats:
225x1
315x1
405x1
495x1x3 sets
585x1
I felt great deadlifting. I was obviously very warmed up from squatting without being fatigued.
Accessory work:
Cable Pull throughs 4x10
superset
hamstring curls 4x20