205-220 lb presses, laterals, rear delts

 Very strange one. Again, no show training partners at the last minute. I was pretty much expecting this but still through things off enough. Plus I was sore as hell! All over but especially hammies , glutes and shoulders. Weird but the 200 40 kg swings always get my front delts more than any other weight or rep combo

Nothing tweaked just sore

Focus today was on unracking the bar with just the knees and pre locking in the arch from the hips and lower back, and then initiating the drive from the hips

All of which I did BUT I forgot ( of course til after, just a bit ago) to have enough upward tension against the bar to start it as high as possible. And push back towards the face a bit

Which explains why I was just THAT much out of position even though the start felt good. Ended up pushing the bar straight up which makes it go forward

But hey, I was happy I was making the weights at all

65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1

205 x 1

215 x 1

220 x 1 ( all of these are not locked out as the lack of start tension drove me back too much

this was a second attempt after a forward push miss
212.5

205 x 1  x 5 ( not including 2 misses!)

135 x 5 pauses x 3 sets ( no one to set weight on back for dips, this worked well tho)

one arm laterals
3 x 8/ with 20
Pullaparts
3 x 30 red band

BW 177.
BF 13.6

12 noon 

BW 177.6
BF 11.3
W 59.5