48 kg One arm swing 10 x 5/5, pistol squat practice, band vertical presses,laterals/curls

FINALLY slept all night! Figure out this recent crud is about allergies and took an Allegra which really seemed to help. Either way I felt great this morning and almost normal and almost strong.
Elbow is 85 % normal. Still not full flexion but extension is very close. Swelling is down. That was a nasty one.
Right shoulder rotator shut off it seems overloading the elbow and locked the elbow in pronation. Bicep also was shut down so I had to activate that as well as release the tricep and activate the external rotators.

All in all should be 100 % this week. Elbow is almost ready to lock into place

I figured 48 kg one arm swings should help that out :)

One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4 ( everything feels light!)
36 kg x 4/4
40 kg x 4/4
48 kg x 5/5 x 10
100 reps
10, 600 lbs
RPE 6.5

Pistol practice
4 sets of 4 slight support

these felt great too

Band presses horizontal
3 x 15

just working the pattern felt fine

db curl,lateral rear delt
15 lbs x 5/5/5 x 3 sets

no problem

BW 166.4
BF 11.8
W 58.7

appetite's back I should be 170 again very soon

Ruck it up tomorrow!