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Old 04-11-2007, 07:25 PM   #18
Gary John
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Join Date: Mar 2007
Posts: 65
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Shaf had the Westside program in an old GetUp. That was my first experience with the dead and I went through it three times.

Spent part of the summer doing SLDL's off 4-inch blocks. 5x10, minute between sets, at about 160#. Set me up for huge improvements in pulling.

I keep pushing rack pulls, but that was what really changed the middle of my dead. Shaf's ladder program, again three times through put a 150# improvement on my rack pull. Actually ran out of weight and had to buy more.

SGDL's are great and just get you strong.

Recently did 3sets of 5 in under a minute with 315# in the dead. I'm not trying for a max, cuz I lift to throw, but right now, I'm curious.
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