My warmup includes walking only 20m and not saying shit to anyway, so you’re positively liquid compared to me.
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So shoulder update. Feels a lot better today, still a little stiff and feels like some doms or minor bruising if I press on the muscle. No sharp pains or lack of movement.
Another rest night tonight and then rekon I’ll be good for bench tomorrow.
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Been HUNGRY all day. Decided to revert back to my high protein desert. Greek yogurt, mixed with strawberry protein powder mixed with breakfast cereal (today is was rice bubbles). I feel much better now 
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Love it! My “good” cheat is high protein yoghurt, mixed up with peanut butter and cashew nuts.
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Sorry to read about your shoulder. Be careful mate.
Better safe than sorry
That sounds mighty tasty. Do you find the protein powder gets gritty in the yogurt, or does it mix well?
Any idea what caused the shoulder issue? Or did I miss it?
I find it mixes really well. Can be a little claggy depending on how thick you yogurt is but I just add a little milk to her the right consistency.
It ends up being just like a slightly sour strawberry yogurt.
Nothing I can pin point. If I am really honest it has been a little stiff for weeks and weeks. I often get in the car to drive home from the gym and lifting my left arm to make a right turn of the steering wheel feels a little weird. It hasn’t effected my bench and doesn’t really hurt when I am benching. I figured it is just some mild tendinitis from getting older. Feels normal again today or at least as normal as it always feels.
I think doing the heavier OH work in the deload may have made it a little worse so I won’t be doing that again till after comp.
Need to try dis but with strawberry yogurt because I don’t trust the protein powder flavouring
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I only said strawberry because that is the flavour I am currently using. I also use, banana, cookies and cream, salted caramel, chocolate, ice coffee, chocolate honeycomb.
The options are endless. 
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Do u do chobani?
Na just what ever the cheapest plain Greek no sugar yogurt I can buy. Usually in a big bucket !! Lol
How much upper back/shoulder work do you do like pull aparts, facepulls, rear delt flys?
I do band pull aparts between every set of bench.
On heavy bench day I also do bent over rows and pull ups, and on the third bench day I also do pull ups.
I don’t do any rear lateral raises or face pulls
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Thursday 6th Feb - week 1
Bench
Bar x 10
65 x 5
85 x 3
95 x 2
97.5 x 4 x 4 sets (215 lbs) - RPE 7, 7, 7, 7
No shoulder pain. Moved ok but need to get tighter.
Squat
Bar x 10
65 x 5
85 x 3
105 x 3
110 x 8 x 3 sets (242 lbs) RPE- 6, 6, 6
Quads were sore but it move fine
Row
85 x 6 x 4
Pull up
8 x 3
SS plank
60, 45, 45
Good session. Nothing felt amazing but nothing felt too hard either. Just right for week 1.
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Good work, as always. And also these last few posts have me thinking about how I should try some kind of plain yoghurt mixed with the Chocolate and Salted Caramel protein powder I just got delivered. As a dessert. Or I could just continue to stuff chips into my face hole.
I would deff drop the chips and add the yogurt protein pspecial
Well I’m at least going to try it.
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I noticed your row weight stays consistent. Do you ever plan to increase it? Aside from the floating aches 'n pains, things seem to be working well; it ain’t broke, so there’s nothing to fix…?