This program is a full body hypertrophy program and the upper body soreness at least for me is out of control. 
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No doubt: the squats are impressive, and so is the benching. But what shocks me most, I think, is how big his upper body has gotten. It’s incredible!
I’m guessing the before/after pics are going to be like night and day.
Keep on pushing, @simo74—this is awesome to see!
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Thanks mate and you are spot on about the upper body. Work shirts are uncomfortable to wear and training t shirts are getting tighter by the day. Upper body is getting so tight I can barely cross my arms at the movement.
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Time to call NASA!
You are not wrong, i am pushing the fabric on my work pants well beyond the normal limits
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Sandbag and burpees today. Was sore as hell but felt better after. Pick up followed by 20 burpees - 5 rounds. Total 5 picks and 100 burpees.
Hungry as hell so celebrating my workout with a peanut butter and jam (sorry can’t bring myself to call it jelly) sarni and an ice coffee protein shake… yum.
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Looks like I was right about the dehydration yesterday. Have been drinking a lot of fluids today and weight jumped up to 94kg (207 lbs). This is a body weight PR for me.
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A little recovery burpees today. 5 burpees followed by 2 squats for 10 rounds. Whole body is in pain, not doms just pain
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Monday 23rd May - SS W5.1
Seated BNP
62.5 x 10 x 3 sets (138 lbs) - 8, 8, 8
Shoulders still so sore.
Bench
95 x 12 x 3 sets (209 lbs) - 11, 11, 10
Big big pump
Bent over row
90 x 15 x 2 sets (198 lbs)- 15, 15
Barbel curl
47.5 x 10 x 2 sets - 10, 10
Squat
Bar x 10
70 x 5
90 x 3
130 x 20 -(286 lbs) 15 rest then 5 more
Upper back, lower back, glutes and legs all screaming 
Dumbell pullover
32.5 x 20 - 20
SLDL
130 x 15 - 15
Everything screaming even more
Dumbell pull over
32.5 x 20 - 17
Abs - some
I am pleased with my effort tonight. I am not happy with the result and obviously wanted 20 reps but mentally I was in a good spot and 15 was solid. Onto the next one.
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Forgot to log last night. Just did some burpees to keep moving. 7 burpees followed by 7 breaths, 10 rounds. Total 70 burpees.
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Are you experiencing any shoulder stress from the BNP? I know they are a totally polarizing exercise, and I’ve never really done them, so I’ve got no reference if they are actually rough from a mobility perspective, or just another boogeyman used to scare lifters
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I dont know about shoulder stress, but the muscles are sore as all hell. No issues in the joints though. I only bring the bar down to in line with the middle of my ears and really feel it in the tops of my shoulders and my triceps. I did the exercise a lot when I was younger (18-30) and always likes it, and funnily it is one of my dads favorite and he is in his 70’s.
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Imo another boogie man mate. Just like the military press. None of it wrecks your shoulders.
Not doing them…is more problematic.
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100% agree. I think BNP will aggravate any existing issues. But so long as your shoulders are pretty functional to start with you’re not going to wake up one day with chronic pain.
I’d also say doing stuff like this helps retain mobility.
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Checking back in. Still looking good.
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Wednesday 25th May - SS W5.2
Seated BNP
62.5 x 10 x 3 sets (138 lbs) - 9, 8, 8
Extra rep - yes thank you
Bench
97.5 x 10 x 3 sets ( 215 lbs) - 10, 10, 10
Moved the weight up, going to aim for 3 sets of 10 for them last few workouts and add weight if I hit it. Happy to hit 3 sets of 10, move up to 100kg on Friday.
Bent over row
90 x 15 x 2 sets (198 lbs) - 15, 15
Lower back didn’t love these
Barbel curl
47.5 x 10 x 2 sets ( 105 lbs) - 10, 10
Squat
Bar x 10
70 x 5
90 x 3
130 x 20 (286 lbs) - 16 rest then 4
Legs, hips, knees were all hurting from rep 5. Rep 15 was ugly but I had to get more than Monday. Still not 20 but I did work for my supper.
Dumbell pullover
32.5 x 20 - (73 lbs) - 20
SLDL
130 x 15 (286 lbs) - 15
Dumbell pull over
32.5 x 20 - 20
Abs - some
Good session tonight, some progression on the BNP and bench and 1 extra rep on the squats. I’ll take that.
Oh and good to see you @hel320
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Tonight squats - these were hard
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Super Simo!!!
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Only thing I feel is super… is super sore and tired
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To be expected
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