Knock out two sets of the flat fly. Focus on pushing the bar using your chest muscles.
I put up 405 this weekend and ran to the bathroom.
My calves are sore but my tendons behind my knee feel fine.
Once you get more advanced you will know when you need to mix it up a bit and if you should have some soreness from it or not.
When working a muscle group try to think about the muscle retracting and contracting itself, for example when doing bicep curls picture a bicep moving in your mind, it will help you focus on that muscle and should hopefully improve your form somewhat.
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