Just before your knee touches down, press through your right foot and rise to standing as you propel your left foot forward, taking a step in front of your right. Immediately after landing, jump your feet back to center while bringing your arms back to your sides. I am standing at 5'6 lbs.
If you can feel the push more on your heels (actually it will be balanced tourghout the sole of the foot), then your movement is the the squat one.
Craigslist is another, but then you have to deal with a lot of flaky sellers.
I think its very good, I like working chest and back together but I do usually add weight during the working sets by 10 - 15lbs.
Casey Butt has written quite an extensive article(s) on why training every other day is a very effective approach for naturals.
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