175 lb press 2 x 4, 185 x 2 x 4, 200 x 1, 24 kg speed swings 5 x 8/8, wt pushups

  

This went great. Bar path was the most consistent yet, even from the first 175 lb set which usually isn't the case. Usually takes 2-3 sets to settle in. Not today.

Focus was

elbows in
unracks then set lats
lay back a bit more and lock in
drive triceps off lats

worked really well especially at the end. the 200 was the best rep. I think all of the above and the final setup up piece is not lay back from mid back but move head back

Press

65 85 105 x 2
135 x 2
155 x 1
175 x 2 x 4
185 x 2 x 4
200 x 1

24 kg speed swings

5 x 8/8

wt pushups
bw x 10
53 x 10
85 x 10 x 2
I think I need to stay with 53 on this. the heavier loads shifts and I always end up feeling the right  shoulder after. Stay with 53 and stick them out

BW 176.4    

BF 15.0

W 56.6