205,215, 220,220 lb presses ( pr), floor pushups, one arm laterals,

 This went great although again, I didn't feel great going in. Nothing wrong just a bit unfocused. But it ended up great

The technique worked very very well and I didn't miss one rep all day. I think that's a pr. I had thought about going up to 225 if I made 220 but the 220 was a bit rough so I decided to repeat it and get a 100kg pr.

And I did!

Press

65 85 105  x 2
135 x 2
155 x 1
175 x 1
195 x 1 probably the best ever
205 x 1 decent

then 215 x 1 pretty well. pretty matter of fact now

up to 220

then the second set which I felt was better

I left it there as it felt great and went down to four strong sets at 205. this is the third set

the key is the hip lock. when I do that right the bar shifts into the right position over my feet and I don't even have to think about pushing back over my face! PLUS I can initiate with a hip thrust and just shove the bar making pretty  much like my bench press groove

back full circle. The key is locking the hips up and in and keep my back stiff as the load hits the sticking point.

Being able to initiate with hip drive makes of so much faster and deliberate of a rep!

One thing on both 100 kg presses, as I was grinding to the finish all I felt were my triceps! Perfect, this means I was in the right groove

Floor pushups

3 sets of 50.

hard, tri's cooked from the presses!

One arm laterals/rear delts

3 x 8/8 with 20's
3 x 8

BW 176.6
BF 14.2