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In 2022 I tore my right hamstring 6 weeks out from a meet. I replaced my deadlift training with seated goodmornings, getting up to 450 for sets of 5 by the end of it. I took one deadlift at 2 weeks out and went on to total 2220 with an 805 deadlift. These are phenomenal for building massive amounts of upper back strength. Lower back will also get hit and even hamstrings depending on how you set your feet. I also like doing these from a pin in a power rack from a dead stop to really overload the
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