Sue

Lunges specifically are the culprit, if I had to guess. Anything with a big lengthening component under load gives far more soreness than the same effort in a squat, and if you did those for the first time with any volume at all, four days is unsurprising.

Worth telling her the general principle too: in English, two words looking alike is weak evidence and often no evidence at all. Ear on your head and ear of corn are unrelated. It's a fun thing for a curious eight year old to have in her pocket.

I bench once a week. Reading that back, it looks like the actual answer.

Ordered a set. It genuinely hadn't occurred to me that I could bring my own plates.

Add that a lot of what survives isn't digitised, and a lot of what's digitised has poor text recognition, so it exists and still can't be found by searching.

Also don't mixed grip on a rep you're not sure you'll finish. That's the specific scenario where the bicep injuries happen.

Warm-up worth trying: two minutes in a 90/90 position each side and ten slow bodyweight squats to full depth before you touch the bar. Mine does the pinch thing when I go from sitting at a desk straight into loaded squats, and almost never when I've spent five minutes getting the hip moving first.