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at my club, the ropes on the vasas are broken, so we add 45 pound plates (I'm at one, the biggest guys are at 3) and we go for 45 seconds of pulls overhand with a wide grip, 45 underhand wide, 45 overhand narrow, and 45 underhand narrow. repeat a few times and that's it for the set. as for improvement, I noticed a nice increase in my muscle mass and I did drop some time in my 50 and 100, but i ...

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