Snatch grip push press, clean high pulls? Seems like CT is trying to sneak people into the darkside. 
WL movements (the strength movements especially) are gold for the upper back and shoulders though.
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I make no secret of my dislike and disdain for PA and the IPF. I would be happy to see PA tank.
The IPL affiliate in the USA is the USPA where a lot of the top lifters compete. I’d be keen to have an option to compete in that fed for sure.
USPA is a good fed, but gets lower numbers while being untested.
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I’m guessing walked out squats maybe? Plus the option to use a power bar instead of a squat bar?
Both walk out/no safeties, IPF doesn’t do specialty bars (at least not when I competed) for each lift, USPA might. IPF may be more anal on rules (bad thing to a degree, takes some fun out of it when you have to worry about your head staying in contact with the bench). Biggest thing is that IPF is more ‘serious’ and more popular so more talented and serious lifters end up competing in the IPF so the numbers are inflated because there are more people to get to a higher top.
Both good feds though. If I wasn’t natty and wanted to do a powerlifting meet then the USPA would be a good fed for me. Or if a USPA meet was closer to me than an IPF. USPA is pretty dead in this area.
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IPL allows the option of a 55 lbs squat bar and mandates a DL bar
Today’s training
Pec flyes with 25 lbs for a bunch - upper left pec at armpit painfully tight, like it was wanting to pop. This is new, and not welcome
DB bench
10x25 lbs
10x45 lbs
8x65 lbs
2x10x85 lbs, 6-7, 9 RPE
3x8x85 lbs, 8-9, 10, 9 RPE
Work sets done in 14 minutes, goal was two or more sets of 10 so next week I’ll shoot for three or more. Left pec didn’t feel so terrible but definitely off. I need to be careful of this. I’m loath to swap out DB bench but I may need to if this continues.
American bar feet up bench press supersetted with strict barbell rows
Bench 10xbar 10x151 lbs, 10, 9, 8x195 lbs
Rows 10xbar, 10x132 lbs, 3x10x209 lbs
First set of each
https://www.instagram.com/p/BcEW0F3Bnky/
https://www.instagram.com/p/BcEU5k0Bff2/
Machine pec flyes supersetted with T-bar rows
Flyes 3x15 at pin 6, elbows on handles
Rows 3x15x121 lbs
Staying at both for another week
DB tricep rollovers
3x12x20 lbs - getting better, these were almost just hard
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Why not wear some tights so we can ‘mire you glute pump too no homo?
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Legs too big. wouldn’t fit in 8XLs
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Camo shorts are way more boss!
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I reckon Mark should wear some of those 80’s short footy shorts !!
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Pls no
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Thicker than a bowl of oatmeal, sausage-tits for. the. win.
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Pec Flies are effective! Maybe because of the high tension, or strreeetch at the bottom and squeeze at top. If I do them for too long, I almost unconsciously ease up on the squeeze and end up mostly tortuously stretching at the bottom.
Maybe try something “easy” on your chest tendons like cable cross overs Instead of flies and keep DB bench.
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bad idea to pre-exhaust with dumbbell flyes, man.
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Woke at 203.7 lbs but looking pretty good, around the same as yesterday. Probably salt played a part, because yesterday’s food was saltier than usual.
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I’ll see if I can find some. I wore them when I played prop at school.
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Now there’s an idea… I’ll give it a shot. I walk past the cables on my way to the DBs anyway.
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Apparently, yes. Not sure where the tightness came from but I’m not a fan.