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I would have to say that the gram/lb goal is for very serious lifters.
On the soreness issue, stretching before and after is essential. Plus, stretching before effectively requires you bkke, jog or something to get warm enough to stretch in the first place. 10 minutes before and at least 10 minutes after.
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If you're wringing your hands you can't roll up your shirt sleeves.
Stangers have the best candy.
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