Training log revamp ROUND 3 lol

Smont

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You know I not a fan of protein shakes and bars( my best rich pianna impression) but I still think there's a enough whole food there and honestly sometimes you gotta do what you gotta do. I mean hunter Labrada basically lives on protein powder and he's a top 10 bodybuilder in the world
Ya but we're not hunter labrada, not even close lol. There's not many ppl on the planet who can do what he does.

But I've been doing a protein bar and a protein shake every day lately. And given certain situations I will drink a seccond shake if necessary. Especially if my calorie demand gets much higher.

Im adding cardio back little by little, a few weeks from now il be doing 45min to 1 hr cardio 5 days a week. Calorie demand will skyrocket.

Il bet my maintenance calories will be 4500 or more by October
 
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@Hyde
How about doing suitcase carries with a loaded barbell after squats or deadlifts. I gotta assume that's gonna be great for core strength and grip strength right?

That's something I can do pretty much anywhere in training
 
Hyde

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So basically my cycle is 300 test/300eq for 6 weeks then I'm think 450/450 and add 200mg of npp and this would last 6 more weeks into the comp (npp the last 4-5). Then I would drop everything except for 150 test and cut 20lbs hopefully for a boxing match 5 weeks later. (Yes it's going to be a shitty cut lol)
Whatever EQ you run now is going to be still rolling during that cut with the 150 test, so unless you want a lot of it still around (which may or may not be too dry, or a good thing), consider that before bumping up EQ to 450.

If weight is a concern, use Winstrol over NPP for the 5 weeks pre-contest. Assuming you don’t mind the HDL crash and don’t believe it’s any kind of joint/tendon risk, it will be a dry power adder that kicks in right away and probably harder than NPP. NPP is the healthier option, but you will need to manage your bodyweight harder for sure.

You should still use Anadrol the day of contest, and the day prior after weighin if it’s a 24 hour weighin (not same day). It’s immediate sympathetic overdrive.

@Hyde
How about doing suitcase carries with a loaded barbell after squats or deadlifts. I gotta assume that's gonna be great for core strength and grip strength right?

That's something I can do pretty much anywhere in training
If you don’t have dbs sufficiently heavy, but if your gym even has 100s that’s probably more than enough - I prefer them for more distance and throw turns in. Even a 53lb kb can get challenging when you walk for time.

You won’t need much weight on a barbell if you aren’t short-tracking it.
 
manifesto

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Last week I ate 4 packs of pop tarts and 16 oz fairlife milk 2 nights in a row. That "snack" is 1840 calories, but my average day was 4000ish, I thought I was almost 700 less this week but I gotta eliminate that PBJ lol, I was planning to use that to satisfy the sweet tooth
Bro....ive been stuck on pop tarts lately
 
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Whatever EQ you run now is going to be still rolling during that cut with the 150 test, so unless you want a lot of it still around (which may or may not be too dry, or a good thing), consider that before bumping up EQ to 450.

If weight is a concern, use Winstrol over NPP for the 5 weeks pre-contest. Assuming you don’t mind the HDL crash and don’t believe it’s any kind of joint/tendon risk, it will be a dry power adder that kicks in right away and probably harder than NPP. NPP is the healthier option, but you will need to manage your bodyweight harder for sure.

You should still use Anadrol the day of contest, and the day prior after weighin if it’s a 24 hour weighin (not same day). It’s immediate sympathetic overdrive.



If you don’t have dbs sufficiently heavy, but if your gym even has 100s that’s probably more than enough - I prefer them for more distance and throw turns in. Even a 53lb kb can get challenging when you walk for time.

You won’t need much weight on a barbell if you aren’t short-tracking it.
Ya I'm not worried about the eq lingering around for a while. And going by what you mentioned I'm probably going to use the winny but I still got time to think. Not overly worried about cholesterol, il be taking GW if I go the winny route and il be doing a hour of cardio 5 days a week by then. Even if is still gets shitty it's temporary.

The gym has dumbbells that go to 100 and then there's some oddball fat grip dumbbells that are bigger but my hand strength is not good enough for a fat grip over 100. I've done suitcase carries with 135 on a barbell before for short distance but I can go lighter and take the weights outside the gym and sky's the limit on distance
 
gphagan1

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By the way @gphagan1 , you were pretty close, I figured out my maintenance calories and it's about 3800-3900 and I haven't even put all the cardio back in yet, only doing about 30-45min 4xweek so far
Yeah, I figured 4000 was pretty close, and it probably won’t take long for you to be close to 4500 after you get going on cardio.
And I agree with Hyde on adding the Winstrol for the 5 weeks pre-contest, since Superdrol or Anadrol wouldn’t be options. It’ll definitely help the strength if it doesn’t mess with your joints/tendons.
 
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Obviously things can change over the years. If something feels wrong il swap it out. And Il most likely take 150mg of anadrol the day of the comp. I also have some dmz.

Tonight (5pm) is going to be cardio and some legs

Stretching and rotator cuff stuff
Shadow boxing with 3lb dumbbells
3 rounds on the heavy bag working combinations
Then il probably spend about a half hour doing light steady state cardio while I wait for the lifting area to open up. (There's a class from 5-6)
This is where il do some heavyish squats (6pm), suitcase carries and il probably finish by jumping rope or doing something for calves.
 

Mikereyn513

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Ya but we're not hunter labrada, not even close lol. There's not many ppl on the planet who can do what he does.

But I've been doing a protein bar and a protein shake every day lately. And given certain situations I will drink a seccond shake if necessary. Especially if my calorie demand gets much higher.

Im adding cardio back little by little, a few weeks from now il be doing 45min to 1 hr cardio 5 days a week. Calorie demand will skyrocket.

Il bet my maintenance calories will be 4500 or more by October
Yea bro at that point you're going to have to use powder and bars especially with the type of work you do. Hey have you ever heard or read that your body will only digest half the protein in a bar as compared to all of the powder. My boss at GNC who was really knowledgeable on supps and gear told me that. This was around 2014-2015. He said use powder when you need it but bars were more for fixing a craving or e desert.
 
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Yea bro at that point you're going to have to use powder and bars especially with the type of work you do. Hey have you ever heard or read that your body will only digest half the protein in a bar as compared to all of the powder. My boss at GNC who was really knowledgeable on supps and gear told me that. This was around 2014-2015. He said use powder when you need it but bars were more for fixing a craving or e desert.
I'm not trying to be a dick but that's the stupidest thing I've ever heard, I absolutely would question his knowledge
 

Mikereyn513

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It's so nice too se a log from an A.M. legend. So much more info than with a beginner. And yiu get great replies from other bros like @gphagan1 and @Hyde along with others
 

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I'm not trying to be a dick but that's the stupidest thing I've ever heard, I absolutely would question his knowledge
Ywa I thought so too was just wondering what you thought
 
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Ywa I thought so too was just wondering what you thought
Most protein bars have a lot of crappy added ingredients but there's nothing that's going to stop you from digesting it.

You eat your protein, it gets broken down into amino acids and it goes where it's needed, whatever is extra, if any is extra, will be converted to glucose via gluconeogenesis or stored as fat.
 
Hyde

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Anadrol>DMZ for immediate power. Remember Adrol has a long half life so you should take most or all of it up front the day of contest.

I have fallen into the Brian Carroll camp for how to use Suitcase Carries. Lighter, longer, trips that work the core stability and grip in more insidious ways. Like walking trips around the square gym, then reversing the direction each trip (so you aren’t only turning left or right) & when you fail or are exhausted, switch hands and repeat. You won’t need 100lbs when you are turning and using distance for volume.

Farmer’s walks with handles are the way to build maximal grip/carry strength in straight shot. You need to be getting up over your bodyweight per hand for 60ft for sure as a man. They are a lift to be trained, while suitcase carries are an activation warmup or finished accessory for a session. Barbells, due to the weird stability element, end up not doing either quality that well. They’re just available I suppose.


I'm not trying to be a dick but that's the stupidest thing I've ever heard, I absolutely would question his knowledge
My only thought is maybe he was talking about Quest bars and worried all of the fiber was going to act as an anti-nutrient to some degree. But it would be pretty minor, if it made any difference at all. And if someone is absolutely relying on the protein from one Quest bar, or eating more than 1 daily, their diet sucks anyway.
 
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Dude.. your front delts. what the hell is that attachment.. lol looking really solid man.
 
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Yesterday I got out of work a little bit early so I made it to the gym before that strength class started and I got into the weightlifting area and knocked my squats out right away, it was a heavy day worked up to 375 and it was a lot more challenging than I thought it was going to be had a weird feeling in my left knee and outer quad, I did do five warm-up set so maybe I just did a little too much warming up. There's not going to be any squatting in this strength competition so I think for my heavy days for squatting I'm going to work on building up reps with 315 to 350 lb somewhere in that ballpark. then when I hit legs on the weekend il do my high rep stuff, still going to work on those 100 rep endurance sets.

Anyways after squatting I did some light stretching and some Shadow boxing for a couple rounds and then I did three rounds on the heavy bag and a cool down round where I was just kind of going through the motions. Definitely gassed out faster than I thought I would but I think I'm going to continue to do three rounds on the heavy bag this week four rounds next week five rounds the following week and just build my rounds back up that way. it'll be a good way to build my endurance back up slowly and it adds a very small amount of cardio three to four minutes each week. I'll throw in some steady state cardio to pick up the difference in time.

After that I grab some 70 lb dumbbells and I did the suitcase carry type thing. I set a timer for 1 minute walked with it for 1 minute put it down took about 20 seconds rest as I reset the timer then picked it up with my other hand and walked a minute (60sec) back to where I started. Repeated that a few times. It was surprisingly tiring.
 
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Here's a little recap, I think this is the beginning of week 3 on 300 test and 300 EQ, this is my first week on insuligen and mk677

Bodyweight this morning was 200.8, I've been a little more active the past few days and a little more intelligent with my food choices so I kind of expected to drop a few pounds I wouldn't be surprised if I dipped slightly down under 200 for a couple of days and level off and that will be my signal to increase calories. Yesterday's calories were 3687
 

Mikereyn513

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Started Mike's mk last week do you think I should add some berberine or insulagen? Also is it more beneficial to do 5 on 2 off instead of ED
 
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Started Mike's mk last week do you think I should add some berberine or insulagen? Also is it more beneficial to do 5 on 2 off instead of ED
I do 5 on 2 off, I'm not positive on insuligen yet, I'm still figuring it out, and while I'd love to get a sale out of everybody I don't want to be that guy making suggestions for stuff that I don't understand. I do think that using berberine and keeping your carbs fairly low on the two off days from MK are a good way to keep insulin sensitivity in check.

So what I'm doing is Monday through Friday I'm taking 25mg of mk post-workout (because I train late in the day) then I have my post workout meal with 100gm carbs and insulagen,
I'm also taking 600mg berberine 2x day with meal 1 and 3 out of my 6 meals.

On the weekends I'm not taking mk, I'm taking insulagen pre and post workout meals and 600mg berberine with my 2-3 meals later in the day. On the weekends I typically only eat four to five meals because they'll end up being bigger meals and I'm busy and then I'll end up having some junk food late at night like an asshole lol
 
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By the way, I've been using peanut butter and homemade jam sandwiches on that low carb high protein bread, and then occasional protein bar as my late night snacks to curb my sweet tooth and it seems to be working very well.

One of those sandwiches with one of the protein bars and a 16 glass of fairlife milk is 970 calories and 75 gm protein as opposed to the 1500+ calories and 30gm I was getting from the junk food binges.

So while it's certainly not a perfect meal it is a huge improvement
 
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Today off

Wednesday -bench heavy, shoulder press heavy, some fluff work for side Delts triceps, boxing

Thursday - weighted chins, deadlift, reverse bar curls, boxing

Friday off

Saturday legs, shoulders triceps
Sunday chest back biceps
 
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Mikereyn513

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I do 5 on 2 off, I'm not positive on insuligen yet, I'm still figuring it out, and while I'd love to get a sale out of everybody I don't want to be that guy making suggestions for stuff that I don't understand. I do think that using berberine and keeping your carbs fairly low on the two off days from MK are a good way to keep insulin sensitivity in check.

So what I'm doing is Monday through Friday I'm taking 25mg of mk post-workout (because I train late in the day) then I have my post workout meal with 100gm carbs and insulagen,
I'm also taking 600mg berberine 2x day with meal 1 and 3 out of my 6 meals.

On the weekends I'm not taking mk, I'm taking insulagen pre and post workout meals and 600mg berberine with my 2-3 meals later in the day. On the weekends I typically only eat four to five meals because they'll end up being bigger meals and I'm busy and then I'll end up having some junk food late at night like an asshole lol
Cool I'll model that since I have the same work/ gym schedule as you thanks bro
 
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Any benefits to doing direct front delt work while working on the bench press? I don't need any extra front delt for aesthetic purposes but I know there's a lot of front delt involved in the bench press. Should I be hitting front delts with my accessory/fluff work?
 

Mikereyn513

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Any benefits to doing direct front delt work while working on the bench press? I don't need any extra front delt for aesthetic purposes but I know there's a lot of front delt involved in the bench press. Should I be hitting front delts with my accessory/fluff work?
It's It's good idea if strength on bench press is the goal but of its for hypertrophy your delts will be pre exhausted so you won't be able to go as hard on them. Back in the early 2000s the chest shoulders tris workout was popular and then I discovered delts and bis and back and traps and that made a huge difference
 
Hyde

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Any benefits to doing direct front delt work while working on the bench press? I don't need any extra front delt for aesthetic purposes but I know there's a lot of front delt involved in the bench press. Should I be hitting front delts with my accessory/fluff work?
No, I would build them specifically with all of your pressing. Especially if there’s any incline or overhead work in. If not, yes front raises are fine in off season, but when you are close to a comp everything you do should have a reason.

The only strength a front raise can give your bench is the indirect strength potential you will derive from increased cross-sectional area. How much bigger can they get now before this comp? And if they grow any, how much time can you actually strength train at that new size to cultivate real strength from that potential? And from that cultivated strength, how much can you transmute into the realization of peak power?

The answer is: none.

Time’s up, because that ship sailed months ago. Now it’s about finalizing the display of power with the strength you’ve already built based on your current foundation. Comparatively, you might still be able to get a tad bit stronger with an extra set of quality bench work, or you could spend that energy on hypertrophying things that help prevent injury and directly shorten your bench stroke, like rear delt work (thicker shelf means you are closer to the barbell when laying on the bench holding the bar over you). Or shoulder mobility afterwards to help recovery & prevent injury, or lat or bicep work for more stability/leverage.

Bigger lats or biceps is tantamount to wearing a thick tight sweater, helping you control the bar path a bit easier and piling up material at the bottom to stop the weight sooner. That is hypertrophy that will immediately help. And rear delts as mentioned for upper back thickness when retracted.
 

Mikereyn513

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Lot even b.s.ing but other than gear yoga is the best thing I have ever done for strength. I did it for 3 months straight and some thought I was doing an oral only cycle because my strength on the big 3 went through the roof. The size didn't really come because the cals weren't there but strength for sure. Just a thought if you have the time ir if they offer it at your gym
 
Hyde

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Lot even b.s.ing but other than gear yoga is the best thing I have ever done for strength. I did it for 3 months straight and some thought I was doing an oral only cycle because my strength on the big 3 went through the roof. The size didn't really come because the cals weren't there but strength for sure. Just a thought if you have the time ir if they offer it at your gym
I’m going to go out on a limb and guess you probably didn’t do a lot of activation-type warmup before training, or mobility afterwards?

If you were tight as hell all the time and suddenly able to move into better positions when lifting, that’s how yoga would benefit.
 
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It's It's good idea if strength on bench press is the goal but of its for hypertrophy your delts will be pre exhausted so you won't be able to go as hard on them. Back in the early 2000s the chest shoulders tris workout was popular and then I discovered delts and bis and back and traps and that made a huge difference
I still like to train chest shoulders and triceps together but it's because my shoulders don't normally need much work.

So not now but in a lot of my routines I'd do

Low incline bench, some kind of fly or crossover and then a incline movement

Then my shoulders are already kinda pumped up so I might do 1 shoulder pressing movement or a upright row variation.

Then hit 2 tricep exercises and finish off with a bunch of side laterals.

But I've probably only done front raises a handful of times in my life.
 
gphagan1

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I still like to train chest shoulders and triceps together but it's because my shoulders don't normally need much work.

So not now but in a lot of my routines I'd do

Low incline bench, some kind of fly or crossover and then a incline movement

Then my shoulders are already kinda pumped up so I might do 1 shoulder pressing movement or a upright row variation.

Then hit 2 tricep exercises and finish off with a bunch of side laterals.

But I've probably only done front raises a handful of times in my life.
I actually never do front raises anymore. My front delts get plenty of work from Bench, Incline(different angles), Overhead Press, and Arnold Presses. I do think rear delt work is important. Even though different types of rows hit them some, they still are one of the most undertrained body parts for many people.
 
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I actually never do front raises anymore. My front delts get plenty of work from Bench, Incline(different angles), Overhead Press, and Arnold Presses. I do think rear delt work is important. Even though different types of rows hit them some, they still are one of the most undertrained body parts for many people.
I always did some overhead work and my front delts have always been strong, no front raises, but since I had to stop overhead due to my elbow they have slowly melted away.

I actually did front raises the other day, just a few weeks out from a meet, not because it will help my performance any, but just because I’m embarrassed by how small they’ve gotten!
 
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Yep, when I was younger my favorite lifts were power cleans and clean and press. Use to do those 2-3 times a week and that's where my shoulders and traps came from.


Now I do rear delt work with back most of the time
 

Mikereyn513

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I still like to train chest shoulders and triceps together but it's because my shoulders don't normally need much work.

So not now but in a lot of my routines I'd do

Low incline bench, some kind of fly or crossover and then a incline movement

Then my shoulders are already kinda pumped up so I might do 1 shoulder pressing movement or a upright row variation.

Then hit 2 tricep exercises and finish off with a bunch of side laterals.

But I've probably only done front raises a handful of times in my life.
Based on your pics front raises are the last thing you need to do bro lol
 
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Wow that took a bit to get all caught up. I am with everyone else here no needs for front raises if you do a lot of pressing already. Plus your shoulder development is already quite impressive. Just work on the lifts you think will be in the competition and get what specificity you can in your training and you should perform well.
 
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Wow that took a bit to get all caught up. I am with everyone else here no needs for front raises if you do a lot of pressing already. Plus your shoulder development is already quite impressive. Just work on the lifts you think will be in the competition and get what specificity you can in your training and you should perform well.
I know, before and during my workout I was getting alerts as you were going through the thread, I was like holy fluck he's actually reading the whole thing lol.

Glad your here boss
 
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Heavy pressing day

Flat bench 275x5, 315x2, 340x1
High incline pin press from the chin 245x3x3
I tried doing some standing overhead press but my shoulders just don't like them anymore.

Finished off with some 20/45x20 reps ea super sets which side laterals and skull crushers. Was super light I probably should have used more weight

Then hit the heavy bag for a couple rounds and wrapped it up.

Someone asked me to spar and I said **** no, then the pro heavyweight was in the ring doing some light work (he's fighting Saturday, main event) i told him Id work in but I don't wanna **** him up before his big fight lol

He just laughed, dudes like 22-1, he's 6'6 or taller and like 265 lol.

Anyway it was a good day.

My endurance is trash at the moment by the way
 

Mikereyn513

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Heavy pressing day

Flat bench 275x5, 315x2, 340x1
High incline pin press from the chin 245x3x3
I tried doing some standing overhead press but my shoulders just don't like them anymore.

Finished off with some 20/45x20 reps ea super sets which side laterals and skull crushers. Was super light I probably should have used more weight

Then hit the heavy bag for a couple rounds and wrapped it up.

Someone asked me to spar and I said **** no, then the pro heavyweight was in the ring doing some light work (he's fighting Saturday, main event) i told him Id work in but I don't wanna **** him up before his big fight lol

He just laughed, dudes like 22-1, he's 6'6 or taller and like 265 lol.

Anyway it was a good day.

My endurance is trash at the moment by the way
Not gonna lie those are some impressive numbers on bench
 
gphagan1

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Heavy pressing day

Flat bench 275x5, 315x2, 340x1
High incline pin press from the chin 245x3x3
I tried doing some standing overhead press but my shoulders just don't like them anymore.

Finished off with some 20/45x20 reps ea super sets which side laterals and skull crushers. Was super light I probably should have used more weight

Then hit the heavy bag for a couple rounds and wrapped it up.

Someone asked me to spar and I said **** no, then the pro heavyweight was in the ring doing some light work (he's fighting Saturday, main event) i told him Id work in but I don't wanna **** him up before his big fight lol

He just laughed, dudes like 22-1, he's 6'6 or taller and like 265 lol.

Anyway it was a good day.

My endurance is trash at the moment by the way
All that talk about pressing, gave you the itch to press…..seriously though, your bench is looking good, steadily increasing.💪
 
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Yep, 353 was my all time best but I was 223lbs and on test, eq, dienolone and SD! I did a 6 week dirty bulk to gain 20lbs with everything I had In my stash.

Now I'm 200.4 this morning and yesterday I did 340, I'm also only on 300/300 test and eq and only 2.5-3 weeks in.

I'm definitely seeing 360 happen at 200lbs. I'm tempted to gain a bunch of weight and see what I can do but that's going to screw me up in the long run because I won't have enough time to diet back down.
 
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Question of the day

Yesterday on my 340 set I noticed I was a little wobbly or unstable on the negative portion of the rep. So I had to do a quick pause at the bottom and kinda level out or regain balance before pressing back up.

This seems to happen when Im near failure but the wobbly part. Is that my lats being the weak link and not having full control of the negative portion?
 
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Even tho I have good pulling strength I always felt like my actual lats are the most under developed part of my upper body.

Also on a positive and unrelated note, for ve noticed my pants are getting tight in the thigh and ass area. It was pissing me off the past few days and I just realized, oh my legs are getting bigger this is good lol
 

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