GawinAnderson 's dagbok, 18 jul 21

Hey man. Keep crushing it your doing awesome. I forgot to check in and ask if you ever got an answer about growing the lats and traps. I started with dead lifts after diablo360x suggested it. We only have smith machines and no free weights at my planet fitness. They were great but I switched to rack pulls after some hip issues. Wow traps and lats are on fire today. With our brand of smith machine above the knee rack pulls are all I can do there's no pins below the knee. With the above the knee version you can really overload the weight. I can only deadlift 295 once. Saturday I rack pulled 385x10. Just Google it for form and tips. It's helped me a ton. My back doesn't grow quickly at all. Hope this helps.  

Hey my friend, thanks. The only way I can feel my lats is with a Incline laying down row or barbell row. So I try to stick with those. But every week, just about, I try something different. But don't feel the lats.  

Yep, rack pulls are great for them. Also, if you can't go lower you can stand on some weight plates if you want a little more range of motion. 

For traps*. For lats I do pronated grip pulldowns, rows, and pullups. 

Okay 👌🏿 guys I do both straight leg dead lifts and regular dead lift. Now you are telling me there is a rack lift wow! OK to day is back or pull day. So I will tryout the rack pull. What is the better grip to use? 

It's preference man. I use double overhand for deads and rack pulls. Some people say no. I'm weird. Whatever u prefer.