Dayum that looks good. Everyone’s posting good food today lol
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Monday 3rd Feb - week 1
Squat
Bar x 10
65 x 5
85 x 3
105 x 3
125 x 4 x 4 sets (275 lbs) RPE- 6, 5, 5, 5
First time in knee sleeves, felt odd but the bar moved really good. These felt easy tonight.
Bench
Bar x 10
65 x 5
82.5 x 8 x 4 sets (182 lbs) RPE- 7, 7, 7, 7
Left pec a little twingy!! Still moved easy enough
Bulgarians
27.5 x 9 x 3 sets
I still hate these, quads and lungs were burning !!
Db bench
37.5 x 7 x 4 sets
Great session, squats felt amazing tonight. Chest wasn’t too happy but I still got the reps done. Wifey cooked bbq chicken wings for dinner so double win.
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Knee sleeves add kg s.
I have no idea if that is true as I was a sleeve Virgin before tonight. I think the compression in the bottom deff helped me cue exploding out of the hole. Reps were deff quicker tonight. I’ll try and get a video of next weeks squats. Maybe with a bit more work abs sleeves I might be able to move up from poverty squat to low income earner !! 
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Dole bludger squat
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Lmao housing commission squat !
What kind of sleeves did you get? I have a pair I use occasionally when my knees are bugging me, but they are more in the category of “keep my knees warm” and no so much of the “adds a shitload of compression”.
I bought some sleeves from an Aussie company called Iron Tanks gym wear. They are their 7mm Iron knee sleeves and are IPF approved. I got them on the tight side of comfortable. I could maybe go down a other size if I wanted a really tight competition fit bit they would be so hard to put on they would be a pain in the butt to train in every week.
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I got iron tanks too. Good shit.
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Managed to get them in their Black Friday sale so the price was good too. 
Iron Tanks seems like a basic bro brand at face value but their stuff is good. Especially powerlifting stuff. Has IPF approval which doesn’t come cheap. I got their sleeves, pioneer cut belt and straps. The frequent 25% off sales is nice too
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So what I thought was a cranky pec yesterday turns out to be a cranky right shoulder. If I’m honest it have been sore for a little while now. I notice it because holding the arm up on the steering wheel when driving home from the gym was uncomfortable. It’s pretty sore this morning but no bruising or heat so I don’t think it’s terminal. I’ll stretch and apply some voltaren for a couple of days and then see how it feels for bench on Thursday.
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Take care of that shoulder! Nagging shoulders suck!
I run through a 4 exercise prehab/rehab series several times per week.
-Ext rotated wall slides (Stretches pecs too)
-Isometric external rotation against wall
-Side lying ext raises
-Band cross body y raise
I wrote up a little excerpt on how I do each close to the end of my log if interested. My shoulder was really struggling, and has gotten back to 100%.
Keep up the good work. Love your training style.
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Yep definitely take care of that shoulder buddy! Band pull apart / face pull are good as you know, but also try doing a big ass shoulder warm-up. Like I usually do 2 sets of 20 lateral raise and front raise with different hand angles along with shoulder circles (and I’ve found warming up the biceps with curls actually helps). Also rear delt raise. I know the bicep thing sounds weird, but seriously try it before benching and it’ll feel great
Thanks @IronOne and @muskratlifts. My normal warm ups include, walking 30m from the car to the gym and saying g’day to a few people as I walk past ! Lol
It looks like it may be time to rethink my warm up protocols. I’m not really worried at the moment it’s just another old man niggle. I generally have what I call migratory pain. It just moves around the body !! This week it is the shoulders turn to be sore, next week it will move to somewhere else. It’s all part of living a full life and doing some silly things when I was young.
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Lol I feel the migratory pain. For me it’s shoulder one week, ankle another, then low back, etc. If you didn’t workout though, you’d have Fatass Pain, a horrendous two-fold condition wherein pain stems from 2 sources: (1) the anguish at being a fatass, and (2) the low back pain and knee pain from carrying around your belly
Ha ha indeed. Although some of us that train still carry around a little bit of a belly !!
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Yessir I’ve noticed a belly of my own in the past few weeks!
Less bench volume
Maybe . Coach is happy for me to reduce the volume but I am going to see how the next session goes first.
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