175 /185 lb press x 2 x 5 sets each, 24 kg speed swings

 This went very very well, despite being very sore from Monday's out of the groove work. It's pretty distinct on the days I grind out of the groove versus in it as I'm am much more muscularly sore from not having correct leverage. So it wasnt very fast or easy today BUT the techniques were right, and they held even at 185 for the second rep

Press

65 85 105 x 3
135 x 2 singles
155 x 2
175 x  2 x 5 sets

then 185 for the same 2 x 5

 24 kg speed swings
5 x 8/8

didn't need pushups, too sore already

BW 176.6
BF 14.3

1 pm
BW 176.4
BF 11.3
W 59.4