185 lb press 12 singles, 20 kg speed swing, laterals and pullaparts

Another solo workout. But was mentally ready this time and that makes all the difference. It was a good one.
Speed press work with  185 lbs  and incorporating the latest technique changes

1) closer grip ( thumb ON smooth) this is a keeper!

2)Reebok heels another keeper

3) focus on locking knees not glutes - also a keeper


Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
185 x 1 x 12

Only 1 or 2 not perfect reps!


20 kg speed swings
10 sets of 10

strong!

One arm side raises
20 lb x 3 x 8  ( need to do these like this once a week)

Band pull aparts
black band x 12 x 3

also need to keep these

BW 174.8!
BF 13.5

1 pm
BW 173.6
BF 12.5 ( bath)