170 lb Military Press 2x1,3x2 PR,back squat, 145 2 x 5, floor pushups, crawls, side delt

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This was a nice surprise. After  a very long travel and social weekend down in Santa Barbara I didn't have many expectations for this workout. I had thought about dropping down in weight and adding back some volume but thought instead I would try to get as much as I could out of 170 lbs my set weight.

It went very well except for a not so stable arch which put the bar out in front a few times. To be expected but not bad at all

I decided to start with a few single and see how that went and then try  doubles. Good plan

Military Press
 bar x 5
65 x 5
85 x 3
105 x 3
120 x 2
135 x 2
150 x 1 ( out in front)
160 x 1 ( better but still not co ordinated well)
170 x 1 x 2 sets ( second better than first)
       x 2 x 3 sets
the above video is the first set of 2 and was the worst. they got better as I fully warmed up and settled in

Back squat


these went very well. brought my stance in closer and that was a correct

bar x 5
95 x 5
135 x 5
145 x 5 x 2

so strange as it feels so balanced and strong Not used to that with a bar on my back.Could still feel the tightness in my t spine from so much sitting all day not helping my arch. but that's fine

Floor pushups
40
35
needed some volume

Clubbell arm cast
2 sets of 8/8 with 25 lbs

solid and easy

crawls
 3 sets of 70

suprisingly didn't feel like puking!

side delts
3 sets of 12
strong

BW 167.6
BF 13.7
W 55.6

ok stretch out tomorrow

datsit
dfq