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Deadlifts look pretty good. Do you do speed deadlifts very often?

Nope - and I haven't done dead's in prob 3 months either.

It might be a good idea. Your deads looked pretty good. Doing some speed deads (or deadlifts with bands) will help you get your hips through a little quicker. That's the only suggestion I would make. I know you can lift more than me, but I get the same weight in your video up quicker and get my hips through quicker. I'm kind of nitpicking, but I figured you might appreciate the feedback. Part of it is probably the fact that you haven't deadlifted in a few months like you mentioned.

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Thanks, Ross. I may have to work them into it the program in a few weeks.

your anterior delts are looking alot more defined.....mmmmm.




those swings look like a good ass/hip/ham combo.

Thanks,you sick bastard

hahaha....i've so been waiting to get ya back

Box Squat 5 reps with 340,360,380
BB Lunges 3x6 with 135

Hamstrings are feeling very tight. Quads aren't at all - I think next week I'm going to add in 1 or 2 sets of high leg presses ( sets of 40-50). I was doing it and I could get a good reaction in my quads.

PWO shake - 50g whey , 50g maltodextrine.

Going to do some cardio and play some badminton or basketball or whatever !

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front squats really get my quads going.

Yeah , well I'm going to hold off on those until I really get stuck !