brother stretching these are like porno stretches only do a seated row there's a lot of different ways of doing it but if you just do regular seated row a lot of times I'll kind of get the upper back area we're trying to dig way down in deep into the lower laughs and so we've boosted up the seat a little bit and then we're pulling the weight we're trying to straight the thighs a little bit that lower lat I think I personally think that all of that is crucial for the development of your deadlift look at a lot of the big pullers they kind of have this weaned out even even the guys that are real big and fat have like this kind of V taper to their back because you need tremendously strong lats to be able to kind of hold the weight in place think about what someone goes to do a deadlift if they're out here if they go to come up and they're out here and there's a lot of space between their legs and their arms and where the bar is and stuff you end up losing a lot of control a lot of power well what if your lats are super strong and you were locked in the whole time it starts to be kind of funny because you think about it in terms of the bench and attorney the squat that matters a lot to right in the squat we need to kind of wrench down try to keep that sternum up real upright and keep those lats locked in when it comes to benching we want to do the same thing we don't want to just have our shoulders up here you want to be down and in and here and bring the elbows through here and the more that we work on that light development the more compression and the more power we'll be able to develop out of pushing through to the top of the lift on the bench press because the back is that stabilizing muscle of the bench press because that's what we're laying on so this is a great exercise give it a shot you're gonna have to use a lot less weight than normal and give it a pause you know cause in a little bit you didn't get a good squeeze in there and sometimes you might even want your feet down so your legs are pulled out of the way pull right towards the hip so now yeah three sets.i hits the leader principals so we did a couple sets working out sets of five did a lot of work beforehand - super setting those other ones beforehand really wore down the lats what I like to do is about every other week we start with a compound main movement first on the other weeks like this week we started out with exercises that kind of pre-exhaust pretty fatigued us what that does is it gives us a great effect with less so in this case we had to use a little bit less weight because we're pre fatigued it doesn't seem like much but when you pump the muscles with a lot of blood it's really hard to exert a lot of force so we did a bunch of stuff over there came over here did the heavier rows with no form no regard to form and then took the weight back down and try to have the best form again did some back in biceps today we train back for like seemed like an hour or so and you know sometimes I'm looking for new and different exercises so sometimes that takes a little bit longer I'm always try and just discover and uncover new and different things that can be fun or things that can get us a result quick and so sometimes I'll poke around it's and exercises sometimes I win sometimes I lose sometimes it could be a little frustrating but you got to just keep moving and keep having a good workout so that's what we did we started out doing some stretches for the lots into kind of like a lot pull down I would say and we superset of that with a low row where we were pulling kind of more towards the hip again and from there we moved into some bent over rows we did two different styles the bent over rows one where we just caught out it with ship form four sets of five and then ones where we had more strict form and we're adhering to better form that's what I would advise a lot of you newer lifters to do is like you know listen to the things on sane and listening listen to the things that people are preaching and coaching about technique and trying to have your back flat and all these different things but also have at it a little bit too because in order to be great at this you're gonna have to ride that line a little bit now I'm not I'm not saying you should have bad form but I'm saying that you should still be able to go heavy so if you're only training with weights that don't break your form down at all in my opinion you will not get stronger more advanced lifters can get strong by utilizing perfect technique all the time and not ever have breakdowns in form but they're veterans and been doing it for 10 plus years from the rows we moved into doing some stuff outside anytime you have the opportunity to get outside get your asses outside do something different include some conditioning work as a power lifter and you if you can include some conditioning I highly recommend that get the heart rate up a little bit so we get some rows with the tank and then we did some bent over rows with our war and if you don't have those tools that's okay still wheel some weights outside and figure it out whatever way you can you could pull on a regular sled would be a great way to do some more lat work came inside and did some dumbbell rows again pulling them towards the hip because that's my belief on how to recruit the most amount of muscle fibers for the lats and then we did some pull-ups I'm really shitty at pull-ups I was getting good at him for a bit there and I stopped doing him I gotta bring those back up so I'm gonna start working on those again from there we moved into some bicep work and we started out with some hammer curls sometimes is simpler you keep it sometimes the better so we just had at it right there with four sets of ten nothing fancy just short rest intervals sometimes short rest intervals with the same amount of weight can be really really effective you're gonna recruit a lot of muscle fibers in sets number three sets number four sets number five because fatigue is gonna settle in because you're not recovered from the set so that's a great way to get a good pump so we started with that then we moved into doing some regular barbell curls in the rack we went as heavy as we could for sets of about eight brought the weight back down had better form and worked on recruiting the muscle fibers and superset of it with a low pulley curl bar curl for about sets of ten on each one of those then we moved into some preacher curls where we just went nuts and we just lost our minds and really really just tried to get a pump and then really stick it to ourselves that much more Worster wrist after we already had a pump just trying to make the arms explode and we finished with one of my favorite exercises which is the gun walk the gun walk could be utilized in the beginning of a workout or at the end of a workout it's a great warm-up as well I've even done it with the hip circle on to warm-up for lower body workouts but grab a 25 pound plate just try to hold it just like this and don't let it go this way or this way or don't let it touch your body and hold it for as long as you can as far as you can walk for us we just go down and back then and that worked really well I did it with a 45 today and then I had to do with the 25 then my arms gave out strength is never a weakness weakness is never strength and that is it from super training gym later