135-180 lb press weight ladder x 3, 20 kg snatch, laterals

This went great! All parts holding together, including my brain :) ( but barely ). Going to just triples was a great idea Glenn convinced me to do and it was the exact right thing. After 15 seconds of high tension I can grind out reps but the form suffers and I am not helping the motor pattern; which is the true weakness.

This went very well and the  reclaiming mid foot after each rep was perfect but also had to reclaim ELBOW position and that was a game changer. THE game changer, I think for more than one rep

And this technique maximizes the first rep which is actually perfect for my goals of ONE REP MAX lol

Press
65 85 105 x 3
135 x 3
145 x 3
155 x 3
165 x 3
170 x 3
175 x 3
180 x 3 !
 7 sets of 3 = 21 reps so very close in volume to 5x5/25 ( 84%)




20kg KB snatch
5 x 7/7
70 reps

the cycle will be
20 kg x 7/7
22 kg x 6/6
24 kg x 5/5

this was good

side raises/rear delts
3 x 10/10 15s

BW 172.6
BF 14.3